How do I get help?
Talking therapies Talking therapies, like counselling or Cognitive Behavioural Therapy, are very effective for people with anxiety problems, including Computerised Cognitive Behavioural Therapy, which takes you through a series of self-help exercises on screen. Visit your GP to find out more.
Medication
Drug treatments are used to provide short-term help, rather than looking at the root of the anxiety problems. Drugs may be most useful when they are combined with other treatments or support.
Support groups
You can learn a lot about managing anxiety from asking other people who have experienced it. Local support groups or self-help groups bring together people with similar experiences so that they can hear each other’s stories, share tips and encourage each other to try out new ways to manage themselves Your doctor, library or local Citizens Advice bureau will have details of support groups near you.
Realistic thinking
The next tool involves learning to identify scary thoughts that can trigger and fuel physical feelings of panic. First, ask yourself what you are afraid will happen during a panic attack. Examples include: “I will faint,” “It will go on forever,” “I’ll embarrass myself,” “I’ll have a heart attack,” or “I’ll die.” To become more aware of your specific fears, try to identify your thoughts (and write them down) whenever you feel anxious or feel an urge to avoid or escape a situation.
↚
Calm Breathing:
This is a strategy that you can use to help reduce some of the
physical symptoms experienced during a panic attack. We tend to breathe faster when
we are anxious, which can make us feel dizzy and lightheaded, which in turn can make
us even more anxious. Calm breathing involves taking slow, regular breaths through
your nose. However, it is important to realize that the goal of calm breathing is not to
stop a panic attack because it’s dangerous, but to make it a little easier to “ride out” the
feelings.Muscle Relaxation:
Another helpful strategy involves learning to relax your body. This technique involves tensing various muscles and then relaxing them, to help lower overall tension and stress levels, which can contribute to panic attacks
Making coping cards
It can be tough to remember how to challenge scary thoughts when we are anxious. It can help to make up a “coping card” that includes realistic thoughts about panic attacks (e.g., “It’s a hassle, not a horror,” “It won’t last for forever”) that you can carry with you during the day to help manage anxiety. To make a “coping card,” use an index card or a piece of paper, write down your realistic thoughts, and keep it with you (i.e., in your purse, wallet, or pocket). It can be helpful to read this card daily, just as a reminder
EmoticonEmoticon