How to Overcome Panic Disorder
When panic strikes, it seems that the best way to get through is to get away from all the situations that are causing it. Some people have avoided caffeine, exercise, being around others, or shopping.
If you once enjoyed these things then you know first hand how panic can make your world small. (And if you are struggling with panic, we offer individual sessions that can help).
In order to effectively cope with panic, you must do the opposite of what the logical part of your brain wants you to.
The logical part of you tells you to stay away from the things that cause you to feel anxious and panic. But that only strengthens your fear to that situation. We have to paradoxically move towards the fear-not away from it.
Consider this example. Have you ever ridden on a segway? You know, those two wheeled vehicles that you are standing upright in?
About 5 years ago I was visiting Chicago with my husband and we went on a segway tour through the Hyde Park neighborhood. At the start of the tour, we were told how to ride this two-wheeler and given all the safety instructions. I was like...yea-yea, ok lets get on with this tour.
But then while we were on the tour, my segway caught speed. I was cruising past our group and the instructor started yelling at me "LEAN BACK!" I was terrified. I thought, "If I lean back, I'm going to fall backwards and hurt myself." It did not feel like the most intuitive way to prevent myself from crashing to the pavement.
But I kept leaning forward which made me go even faster. I could still hear the instructor in the distance. Eventually, I put trust in what he was telling me and leaned back. And sure enough, I got control of the segway.
So you see, this is similar to how we must approach panic. It doesn't make sense to go towards what makes us anxious when everything in our body screams "go the other way." It feels like we will lose control, die, or cause something horrific to happen.
But when we decide to trust that we should lean in to our fear, we regain control because we tell our brain that this is just a signal. We tell our brain that it feels like danger but we are safe.
If we don't move towards what makes us anxious, then we end up giving fear all of our strength and power.
So the next time you decide to look fear in the face, step into it with a fierce willingness to experience the discomfort (which is not the same as a white-knuckle approach) that shows up and be committed to sticking with it now matter what. I know it's not easy. Use the statements below to encourage yourself:
“It’s OK to be anxious here.”
“I won’t guard myself against anxiety.”
“This is practice.”
“I can tolerate uncertainty.”
How to Handle Uncertainty
All anxiety and worry is rooted in difficulty tolerating the unknown. If you struggle with anxiety, then you probably find yourself needing a lot of reassurance from others, needing to make excessive lists, double check your work, and even avoid people or situations.
Most people like to know things and don’t like uncertainty. But when you struggle with an anxiety disorder, it can seem like you almost have an “allergy” to uncertainty. You may have a strong emotional reaction to even small amounts of uncertainty.
Truth is, life is full of uncertainty. Nobody gets to know how others are perceiving us, how we will die, or if something bad happens.
If you struggle with tolerating uncertainty, you will want to make a deliberate effort to learn skills to strengthen your ability to “not know.”
To get better at tolerating uncertainty, try these tips:
Eliminate the behaviors that take up your time and energy meant to get certainty (like eliminate googling answers or asking others for reassurance)
Practice using uncertain self-talk such as: “I don’t know and that’s ok” or “whatever happens, happens.”
Instead of being hard on yourself, try being more compassionate by saying “This is hard. Many people also struggle with ______________, I need to remember that it’s ok to not know everything and that I can handle problems that may come my way.”
Set up challenges! Practice tolerating uncertainty by sending a work email without checking for spelling errors. Or go to a restaurant without reading the reviews.
Work with a therapist that specializes in anxiety disorders. State of Mind Therapy has therapists skilled in helping people with actionable ways to work through anxiety. You can book a free 15 minute phone consultation here.
Featured on Mom's Dish MN Podcast about Managing Anxiety, Tips for an Easier Holiday Season and Tools for Finding the Right Therapist for You
I had the privilege of being featured on the Mom’s Dish MN Podcast to talk about anxiety. In this episode we discuss:
-Why I decided to become a therapist
-Why anxiety is on the rise
-Signs of anxiety in children and adults
-Common triggers for anxiety
-Finding therapy for anxiety
-Helpful tips for coping with anxiety and panic symptoms
-Tips for reducing stress and anxiety during the holidays
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[VIDEO] I faced my fear...
It’s OCD Awareness Week and I participated in the #FaceYourFear campaign by the International OCD Foundation. In the treatment of OCD, people must face their fears. For OCD Week, people all over the world were asked to take a picture or video of themselves facing their fear to help spread awareness of OCD. Check out my video to see me facing my fear!
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[VIDEO] Separation Anxiety: Understand the Signs and What You Can Do to Help Your Child
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In this video, you will learn about the common signs of separation anxiety disorder and what you can do to help your child.
[VIDEO] What is ERP?
ERP (exposure and response prevention) is an intervention of Cognitive Behavioral Therapy. It is a highly effective, and action oriented approach to treatment anxiety and OCD. Watch this video to learn more about how ERP works.
[VIDEO] What You Need to Know About PANDAS/PANS?
In this video, you will learn:
-What is PANDAS/PANS?
-How PANDAS/PANS is diagnosed
-The difference between PANDAS or OCD
-Treating PANDAS/PANS medically and with psychotherapy
-Treating PANDAS/PANS with CBT and ERP (exposure and response prevention)
-Supporting families
Find an OCD Therapist at www.iocdf.org
Learn more about PANDAS/PANS at www.pandasnetwork.org
[VIDEO] What's the difference between stress and anxiety?
Many people use the words stress and anxiety interchangeably. However, there is a significant difference.
Overcoming Difficulties with Making Decisions
If you struggle with anxiety, you know that decision making can be a challenge. It can cause you to feel angry, resentful, and even depressed. But it doesn’t have to be that way. You can develop the confidence to make decisions. Learn more by watching my video.
4 Ways to Make Panic Attacks Worse
Panic attacks can make you feel like you are going crazy or losing control. It’s natural to do everything you can to avoid getting panic attacks. But did you know that these things can make anxiety worse in the long-run? Watch this video to learn more.
How to address reassurance seeking with your anxious child
When you have an anxious child, it’s common for them to ask repeated “what if” questions in attempt to manage their anxiety. This leaves parents answering the same worry questions over and over. This can be frustrating for parents. It also continues to feed the worry cycle. Watch this video to learn how to put an end to reassurance seeking behavior.
What is Cognitive Behavioral Therapy (CBT)?
Cognitive Behavioral Therapy (CBT) is considered the gold standard of treatment when it comes to treating anxiety disorders. It is relatively short-term and proven to be effective. Watch this video to learn about how this therapy approach is used with anxiety disorders.
How to Make a Cognitive Coping Card
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How to do alternate nostril breathing
Nostril breathing is simple breathing exercise you can do to help with anxiety, panic, or preparing to meditate. Check out this video for a demonstration!