9 Steps to Panic-Proof Your Life and Conquer Anxiety

I have repeatedly seen with my counseling clients that resisting panic symptoms can often exacerbate them, making the situation worse. This is a common observation among mental health professionals and physicians, who have noted a concerning rise in the prescription of anxiety medications. While medication can be essential and life-saving for many, behavioral interventions are also crucial and often underutilized in addressing widespread anxiety.

It's important not to tense up or attempt to suppress panic symptoms. Although taking action is necessary, fighting the panic itself can be counterproductive. Here are four steps for coping with panic, along with additional strategies to enhance your coping toolkit:

1. Face It, Don't Run

Attempting to run away from panic or convincing yourself that you can't handle a situation often amplifies the problem. For example, if Jodi feels a panic attack coming on during a meeting, she might instinctively want to leave. However, by staying and telling herself, "I’m feeling anxious, but I’ve handled this before and can do it again," she takes a mindful approach. Acknowledging her anxiety without trying to escape can help reduce the intensity of her symptoms.

2. Ride the Wave

Instead of forcing your way through a panic attack, ride the wave of anxiety. Claire Weekes, a pioneer in treating anxiety, distinguished between "first fear" (the initial physiological reaction) and "second fear" (the fear of the symptoms themselves). For instance, when John starts to feel his heart race, he might think, "I can't handle this," which adds to his anxiety. Instead, by saying, "This is just my body reacting, and it will pass," he can flow with the symptoms rather than fight them.

3. Make Reassuring Statements

Reassure yourself with calming affirmations. When Emily feels a panic attack starting, she tells herself, "This too shall pass," or "I've handled this before and I can handle it now." These statements help her focus on the temporary nature of her anxiety and reduce the fear of her symptoms.

4. Allow Time to Pass

Panic is driven by a surge of adrenaline, which usually metabolizes within three to five minutes. If you allow this reaction to occur without adding secondary fear, you will start to feel better soon. For example, when Mike feels a panic attack beginning, he reminds himself that the intense feelings will peak and subside shortly. By not reacting with additional fear, he can let the adrenaline metabolize naturally, which helps the panic pass more quickly.

Additional Strategies for Managing Panic

Practice Deep Breathing: When researching my book, The Anxiety, Depression, & Anger Toolbox for Teens, I learned more extensively how deep, slow breathing can help calm your nervous system—for all ages. For instance, Jane uses the 4-7-8 breathing technique: inhale for four seconds, hold for seven seconds, and exhale for eight seconds. This helps her reduce her heart rate and feel more in control during a panic attack.

Grounding Techniques: Grounding techniques can help you stay connected to the present moment. Mark uses the 5-4-3-2-1 method: he identifies five things he can see, four things he can touch, three things he can hear, two things he can smell, and one thing he can taste. This method shifts his focus away from panic symptoms and back to his surroundings.

Progressive Muscle Relaxation: Progressive muscle relaxation involves tensing and then slowly releasing different muscle groups. Lisa finds this helpful, as it shifts her focus from the panic to the sensations in her muscles, promoting relaxation.

Stay Physically Active: Regular physical activity can help reduce anxiety levels. Tom incorporates a daily walk into his routine, which not only helps him stay fit but also reduces his overall stress and anxiety.

Seek Support: Talking to a trusted friend, family member, or therapist can provide comfort and perspective. Rachel finds that discussing her feelings with her therapist helps her feel understood and supported, making it easier to manage her anxiety.

Conclusion

In summary, while panic attacks are intense, they are also time-limited. By facing them, riding the wave, making reassuring statements, and allowing time to pass, you can manage and reduce their impact.

Anxiety Essential Reads

Gamete Donors Connecting With Offspring and Their Families

Divert Worry With Distraction

Additional strategies such as deep breathing, grounding techniques, progressive muscle relaxation, physical activity, and seeking support can further enhance your ability to cope with anxiety. Behavioral interventions like these are valuable tools that can complement medication and provide effective relief from anxiety.

To find a therapist near you, visit the Psychology Today Therapy Directory.