Murfreesboro
Counseling Services

Panic

Steps Toward Gaining Control over Your Panic Attacks

(YES, you can gain control over them)

1. First and most importantly, see your Primary Care Physician to make sure you are healthy and
    that there are no unseen physical problems.
           ◊ Some things to consider when visiting your PCP:
                    - Vitamin D Levels
                    - Glucose
                    - Vitamin B12 & B5 Levels
                    - Thyroid
                    - Iron

2. Educate yourself on what a panic attack is and is NOT.
          ◊ Panic Attacks......
             ..... are not dangerous, but it can be terrifying.
             ..... are experiences of severe anxiety that may occur at any given time.
             ..... are defined as the quick onset of extreme feelings of fear or anxiety that
                     are out of proportion for the situation.
             ..... flood our body with hormones making our hearts beat quickly to flood our body
                     with energy and our nervous system becomes on alert.
             ..... over time, may make a person develop a fear of having another panic attack

3. Identify the most common causes (triggers) of panic attacks. Sources can be divided into 3 categories:

                                                                  Where in these categories do you identify?

4. Learn Techniques Used to Control Panic Attacks
   ◊ Control your breathing!!
            Hyperventilation is one of the first physical manifestations of a panic attack.  It can speed up your heart rate, cause chest pain,
            and feelings of dizziness, which can actually result in fainting.
                                  - breathe slowly and deeply
                                  - hold your breathy for a moment and exhale slowly
                                  - concentrate on every step of your breath

             WHY?   Breathing in this way slows your heart rate, clears your head and allows you to stop and think.

   ◊ Hands on Activities
              Dr. Robert H. Reiner, Ph.D. published in the Journal of the American Medical Association "Any type of repetitive
              motor activity can calm the brain."  It forces us to distract our thoughts from the stressful situation and the sense of
              accomplishment we get produces serotonin (and serotonin is our friend!).
         
               Cooking/baking               Gardening                 Woodwork              

                                     Playing a musical instrument   

                       Painting                                Organizing/cleaning

   ◊ Exercise
              Exercise releases endorphins a chemical that fosters a sense of well being or happiness. It also takes your mind off stressful
              situations and focuses on our breathing and counting.

5. Follow-through
               ◊ Develop a plan that fits you and your schedule
               ◊ Talk with a professional
               ◊ Confront what triggering your anxiety
               ◊ Keep a journal of your goals, thoughts, progress
               ◊ WATCH YOUR SELF TALK because you can never get away from ourselves!!

Once you understand what is happening in your body and mind and start to learn how to manage your thoughts and physical reactions, you will begin to feel more relaxed and not so concerned.

Disclaimer:  The information on this website is for general information purposes only.  Use caution and seek the advice of qualified professionals, Primary Care Physician, Psychologist, Psychiatrist, or therapist before acting on information provided.