Panic and Worry - 2 more obstacles to overcoming anxiety

1st let's talk about PANIC. With panic, the symptoms experienced are real but the perception of danger is an illusion. Even though the physical symptoms are scary, a panic attack in and of itself is not dangerous. The key is to realize this and lower your perception of danger.

Key: If you can detect panic when it's first coming on in it's early stages, you will be more likely to be able to use strategies to reduce the symptoms and avoid a full blown panic attack.

Coping Strategies to reduce panic attacks:

1. Get regular exercise and enough sleep - this helps you manage stress, improves your mood and releases tension

2. Practice relaxation strategies- regular practice (even when you don't "need" it), we will practice abdominal breathing later in this session

3. Cut back on sugar, caffeine, and avoid smoking - each of these can make anxiety worse

4. Acknowledge and express your feelings- recognize when you're upset or down, talk to someone or journal... don't hold it in or push it down (it will just come out in other ways).

5. Eat well and regularly- balanced, healthy diet will avoid light-headedness and dizziness (sensations that can trigger panic)

6. Manage stress - identify what stress makes your anxiety worse and find ways to manage them, BUT don't avoid situations or daily activities out of fear of a panic attack (that only makes it worse).

7. Tune into your body- recognize the symptoms early and use strategies to reduce symptoms (distraction, self talk, relaxation strategies/ breathing)

7. Don't fight or resist symptoms- this makes them WORSE, even though it's hard- try to accept the symptoms and "ride the wave" until it passes

8. Use coping statements- repeat this to yourself "This is just anxiety"

9. Join a support group - talk to other people who have anxiety and learn strategies from each other

10. Repeat an anchor thought- interrupt the fear with a different thought that gives your mind a different explanation for the symptoms other than fear. Say 5, 4, 3, 2, 1 and think of a positive anchor thought so powerful (and related to the situation) that it pulls you out of your current mindset and into that moment; it gives your mind a positive explanation for the racing heart and symptoms you feel (this video link explains this strategy).

Worry- a central feature of all anxiety disorders

Why do we worry? Maybe we feel like we are working on a problem when we worry, but it's actually not productive or helpful. Maybe it's a bad habit. Sometimes worry can be useful if it moves us to take action to solve a problem. But what if the problem isn't something we can solve?

A key question to ask yourself about worry...

When you're worried about something ask yourself: "Is this something I can control?"

If so, then make a plan for how to solve the problem.

If NOT, then ask yourself "how likely is it that this will happen?" And recognize that time spent thinking about these worries is a waste of your time and won't avoid the problem.

Quote by Erma Bombeck:

"Worry is like a rocking chair: it gives you something to do but never gets you anywhere."