By Katy Vidler, Clinical Psychologist
Anxiety and panic can profoundly impact your daily life. However with the right strategies, it’s possible to manage and overcome these challenges. Drawing from evidence-based practices, let’s explore effective methods to address anxiety and panic.
Understanding Anxiety and Panic
Anxiety is a natural response to stress. It includes feelings of tension and worried thoughts. However, when anxiety becomes excessive, it can lead to panic attacks. These are sudden episodes of intense fear with physical symptoms like a rapid heart rate, sweating, and shortness of breath (among other symptoms).
Cognitive-Behavioral Therapy (CBT)
CBT is a well-established approach that can help you identify and challenge negative thought patterns contributing to anxiety. By challenging these thoughts, and connecting to more realistic thoughts, CBT helps calm the mind and empowers you to respond to anxious situations more effectively. Research shows that CBT is effective for various anxiety disorders, including Panic Disorder, Generalised Anxiety Disorder and Specific Phobias among others.
Exposure Therapy
A component of CBT called Exposure Therapy involves gradual and controlled exposure to feared situations or sensations, in ways that are not overwhelming. This allows the rewiring of your brain and nervous system’s neural networks. This process helps to reduce your fear response over time. Studies have demonstrated that exposure therapy can significantly decrease anxiety symptoms by promoting habituation and reducing avoidance behaviours.
Mindfulness and Relaxation Techniques
Mindfulness practices are also very helpful as they can help ground you in the present moment, reducing worry about future events, or rumination over past events. Diaphragmatic Breathing can shift your nervous system from a stressed stated (sympathetic nervous system functioning) to a relaxed state (parasympathetic nervous system functioning. Progressive muscle relaxation which involves tensing and then relaxing your different muscle groups, can relieve physical tension associated with anxiety (such as jaw tension, tension headaches and other tension based pain in the body). These methods have been shown to alleviate anxiety symptoms effectively.
Sensorimotor Psychotherapy
Sensorimotor Psychotherapy is another modality that is extremely useful to use when panic and anxiety is related to traumatic experience. Techniques from this modality can also be utilised right in the midst of fight or flight (anger or panic) reactions, to help the body process the activation and return to normal nervous system functioning, within your window of tolerance.
Physical Activity
Regular physical activity, particularly aerobic exercise, has been linked to reductions in anxiety symptoms. Engaging in activities like walking, running, or cycling can help you manage anxiety and improve overall well-being.
Social Support
Maintaining your connections with friends, family, or support groups provides emotional assistance and can help you navigate anxious feelings. Sharing experiences fosters a sense of community and reduces feelings of isolation.
Professional Help
If your anxiety and panic attacks persist or interfere with daily functioning, please reach out here for professional help: www.katyvidler.com
As a Clinical Psychologist I can provide tailored intervention, using empirically supported methods to address your individual needs.
Overcoming anxiety and panic is a journey that involves understanding, implementing effective strategies, and seeking support when needed. With commitment and the right tools, it’s possible to lead a fulfilling life beyond anxiety and panic.
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