Attacking Anxiety and Depression - Treatment for Panic and Anxiety

Written by HealthyPlace.com Staff Writer

David: For those who have asked, here is the link to The Midwest Center for Stress and Anxiety.

Carolyn, I want to get into the treatment aspect of your panic and anxiety. Can you go into that for us? What did you do, specifically, to deal with your panic?

Carolyn: What would you like to do if this condition were not holding you back? Focus on a plan. Deal with the panic following my advices given in the previous comments, and adding the following: see your doctor. If your haven't already done so, test for diabetes, thyroid etc. Learn all you can about the "flight or fright syndrome". The worse thing that can happen from a panic attack is depression.

Here are some first quick fix steps:

First: Look at the sensations! Don't run! Face your sensations and say: "I know what you are, I am in charge".

Second: Allow them to be there. Don't run!

Third: breathe! in through the nose for 2 seconds, out through the mouth for 4 seconds (no holding breath). Simultaneously, count, mentally only "one - one thousand, two - one thousand, " as inhale as exhale" one-one thousand (through) four one -thousand". Do not count verbally, and make the count in a rhythm. Do this for 60 seconds. Watch your watch.

Fourth: Move into some comforting inner dialogue:

"There is no danger, there is no emergency. I am slowing my breathing, my thinking. I am here. I am a great problem solver. There is no danger, there is no emergency."

Fifth: Proceed into a bit of distraction, clean something, do yoga, crochet, rock dance, you get the idea.

Finally let a little time pass. Panic always goes away. Focus on real answers, lasting answers. You are all so very capable, I promise.

David: Just to recount here: the best ways to handle your panic are:

1) acknowledge it, don't run away from it;

2) remind yourself that you are in charge of your emotions and feelings;

3) breath in through your nose and out through your mouth in a rhythm. Then, finally remind yourself in a positive way that everything will be okay and that you are okay.

How difficult was it for you to master this and then, has it become a part of "who you are?"

Carolyn: People ask me if I still listen to tapes that come with the program and I tell them: "no, I am the program." I really live the things I was taught. They are a part of me but that can't happen without practice. I like to use the analogy of: if your doctor writes you a prescription for medications and you just read it, you don't get the benefit :).

I hope you will call our information number: 1-800-ANXIETY. We have a free brochure and cassette to send to anyone who asks. I believe in recovery for all. It is not difficult, it's much easier than the way I was trying to live!! It takes at least 2 weeks of practice to become fairly smooth, and of course, the more the better. I never think about my 2-4 breathing anymore, it is now a semi-automatic skill.

Here is a great resource for information: Lucinda's book From Panic To Power.

David: Here are some audience questions, Carolyn:

Violet 1: Hi Carolyn, it's so nice to meet you and hear your story. I have Lucinda's program and done it. My last fear I am trying to get through is being afraid of driving on highways. I am stuck with that, do you have any ideas or hints? I have her driving tape as well and am petrified to listen to it.

Carolyn: Violet1: I scripted and recorded the Driving with Comfort tape. Please! don't be afraid. I would never scare you! Promise me you will listen to just 5 minutes of it tomorrow and write to me and let me know what you think. Driving, like most of our fears, can be best addressed by breaking it into small pieces. Just sit in your car! Make friends with it, play the radio, clean it, polish it, drive it in and out of the garage. Who cares what the neighbors think!!! Good practice for those who care too much too :).

Gradual patient practice is the key with comforting inner dialogue. Play my tape in the car!

Amber13: Carolyn, I have been doing so well for a long time, but in the last few months or so, I have not been handling it too well. I know we get growth spurts, but I can't seem to be positive once again, and I did go through Lucinda's tapes, over-and-over.

Carolyn: There is always a reason for growth spurts. Try to to make a list of what has been of concern lately. If your spider plants are not having babies and that concerns you, put it on the list. Once all is in front of our faces, it is easier to be compassionate. Then, the healing must begin. I have a 21 day healing plan: write to me at P.O. Box 205, Oak Harbor, OH 43449. I will send it to anyone asking.

Your situation sounds like a rain barrel situation, and a gradual healing process must take place. You know the skills helped you before, please give yourself a break and do what works. Remember, if we always do what we've always done.....we always get what we always "got." Sorry English majors.

Warbucks Good evening. Are you familiar with depersonalization? And what are your thoughts on it?

Carolyn: I am familiar with the term and the diagnosis. Sometimes we allow words to scare us when there is no need. Anxiety sufferers are often on overload and "checking off line" for a time is actually self-protective and not a "diagnosis". If you have concerns regarding this as a "disorder," please check with your doctor.