Anxiety and Panic Attacks: Understanding, Reducing, and Regaining Control

Panic attacks can be a distressing experience that can often feel as if they have come out of nowhere. They can leave you feeling confused, overwhelmed, exhausted and maybe even worried about it happening again. These sudden surges of intense anxiety can profoundly impact your well-being, lead to higher levels of overall anxiety, and have the potential to develop into panic disorder.

The good news is, anxiety and panic are both challenges that come with proven and effective skills that help you to manage them with confidence. In learning how to manage anxiety and panic, you will be well on the way to living life in the way in which you chose, rather than anxiety holding the reigns of control.

Panic attacks are characterised by a sudden onset of intense fear or discomfort, accompanied by various physical and psychological symptoms. These symptoms can include a racing heart, shortness of breath, dizziness, trembling, chest pain, and a sense of impending doom. Recognising the signs and symptoms is the first step toward understanding panic attacks.

In sessions with your psychologist, you will be taught about these responses within your body, their purpose, how the brain is working, and learn to be able to manage and work through these moments.

Experiencing a panic attack can sometimes create a profound fear of having another one. This fear can trigger a cycle of anxiety, where individuals become hyper-vigilant about potential triggers and situations that may lead to panic. Unfortunately this increased anxiety can lead to more panic attacks, which feeds back into the fear and belief there will be more… and so it continues.

Breaking this cycle involves learning about why and how this is happening, learning effective coping mechanisms, and challenging negative thought patterns associated with panic attacks. By addressing the underlying anxiety and fear, individuals can gradually reduce the likelihood of future panic attacks.

There are various techniques and strategies available to manage panic attacks effectively.

These include deep breathing exercises, progressive muscle relaxation and mindfulness and grounding techniques (just to name a few). Your psychologist with work with you to develop a tool kit of coping mechanisms so you will feel confident the next time anxiety or panic pop up.

Outside of therapy sessions, engaging in regular physical exercise, maintaining a healthy lifestyle, and practicing stress management are also essential in managing anxiety and panic.

While self-help techniques can be valuable, working with a psychologist to work on your specific triggers, your own body and thinking responses and tailoring coping strategies specific to your world can make a significant difference in the long-term management of anxiety and panic.

At Balance and Bloom our clinical psychologists are specifically trained in clinical disorders such as anxiety and panic and have trained in various therapeutic frameworks with regard to managing anxiety. This means that the therapy work is also going to be tailored specifically to your needs.

Cognitive-behavioural therapy (CBT), for example, is a widely recognised approach that helps individuals identify and challenge the thoughts and behaviours contributing to panic attacks. This may be one style of therapeutic work that may be utilised within your therapy sessions.

Although panic attacks can be overwhelming, it’s important to remember that they can be managed and overcome.

By developing coping strategies, challenging negative thought patterns, and seeking professional support, you can regain control over your life and reduce the impact of panic and anxiety.

Remember, you are not alone in this journey. Reach out to us now at Balance and Bloom and let us connect you with the right support.