Anxiety: Panicking about Panic: A powerful, self-help guide for those suffering from an Anxiety or Panic Disorder (Panic Attacks, Panic Attack Book)

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A doctor may suggest attending individual sessions, group sessions, or a combination of the two. Medication This is my body’s hardwired reaction to stress, but just like a faulty or very sensitive smoke detector, the alarm going off doesn’t necessarily signal any true danger or emergency.” https://www.nhs.uk/mental-health/feelings-symptoms-behaviours/feelings-and-symptoms/anxiety-fear-panic/

It can sometimes be difficult to talk about your feelings, emotions and personal life, but try not to feel anxious or embarrassed. There are 3 reactions to fear: fight, flight, or freeze. Your brain’s reaction to a perceived threat – something that scares you – is to make it easier for your body to do one of these 3 things effectively.It can sometimes be really challenging to support someone with a mental health problem – you are not alone if you feel overwhelmed at times. It is important to remember to look after your own mental health too, so you have the energy, time and space you need to be able to help. Name 1 thing you can taste. Notice whatever taste is in your mouth, or try tasting a piece of candy. A soothing scent can help relieve anxiety by tapping into the senses, helping the person stay grounded and giving them something to focus on.

That said, CBT is not the only therapy modality that might help with anxiety, and it may not be the method that works best for you.

If your symptoms do not improve after CBT, medicine and connecting with a support group, your GP may refer you to a mental health specialist such as a psychiatrist or clinical psychologist. A 2016 study found that hypnic jerks are “highly sporadic and affect all ages and both sexes with prevalence between 60% and 70% in the general population.” Keep taking your medicines, even if you feel they're not working, and only stop taking them if your GP advises you to do so. Referral to a specialist It’s important to be aware that – apart from drugs and alcohol – none of these triggers are dangerous, so there’s no reason to avoid them. In fact, trying to find out what your triggers are and avoid them can be a waste of time and energy. It’s often more helpful to focus on learning how to manage feelings of panic when they happen.

Lavender is a common traditional remedy known for bringing about a sense of calm relaxation. Many studies report that lavender can help relieve anxiety. This guide is based on Cognitive Behavioural Therapy (CBT). It aims to help you understand the link between thoughts, behaviour, feelings, and the physical symptoms of panic. These techniques can help you to gain more control and potentially reduce the effects of panic. How to use the panic self-help guide

What is anxiety?

As the person focuses on gently repeating a mantra, their physical responses will slow, allowing them to regulate their breathing and relax their muscles. 8. Walk or do some light exercise Avoid telling them to calm down or telling them that there is nothing to worry about, as this devalues their emotions. People can also try using 4-7-8 breathing, or “relaxing breath.” With this technique, the person breathes in for 4 seconds, holds the breath for 7 seconds, then exhales slowly for 8 seconds. If your nighttime jerking or jolting is accompanied by feelings of distress, there may be more at play. If you found this guide helpful and would like to do more work like this, Living Life offers a range of structured psychological interventions and therapies to improve mental health and wellbeing. This service is appointment-based and specifically for low mood, or mild/moderate depression or anxiety. Living Life are open Monday to Friday, from 1pm to 9pm, and you can phone them on 0800 328 9655 for an assessment appointment. Learn more