There’s a reason I am so interested in treatment for panic attacks – I’ve struggled with the storm of panic myself. One of the reasons I love my job is because I have been at the low point of panic, and the freedom after effective treatment. In my late teens and early twenties, I tried everything to get rid of anxiety attacks – online exercises, medications and various types of therapy. Then, while I was in graduate school, I read the science and began developing a combination of treatments that helped me – and they can help you, too.
First, let’s define a panic attack or anxiety attack. The terms are used interchangeably, but the “official” term is “panic attack.” A panic attack is a discrete period of time (usually less than 20 minutes) where a sense of fear, and physical fear symptoms, grow suddenly, peak, and then partially or totally subside. Panic Disorder is what happens when a person has recurring panic attacks and begins to worry about those attacks – often avoiding things they used to enjoy.
So what helped me (and can help you)? Knowledge is powerful. For example, many people feel less anxious just knowing how long a panic attack lasts. We call this psychoeducation – understanding how our anxiety (or fight-or-flight system) works. (Spoiler – unless they’re maintained by your own thoughts, most anxiety attacks last only 30 min!) I will teach you how to get to know your own panic so we can figure out the best tools to fight it. We can explore your triggers, symptoms and factors that reduce your panic attacks. For example, my panic attacks came with nausea – not one of the most common symptoms! That meant I had to use different relaxation techniques than a person who experienced elevated heartrate or dizziness.
Relaxation techniques are key, and have great scientific support to treat panic disorder! I have a whole arsenal – targeted to your specific symptoms, to stop your panic attack in its tracks. For some people, muscle relaxation works. For others, autogenic training or meditative breathing will work better. We will find what works for you! Along with this relaxation training, I employ interospective exposure techniques to short-circuit your panic attacks.
Plus – and this was the key that made the “typical” panic disorder techniques really work for me – I use Acceptance and Commitment Therapy (also known as “ACT”). ACT is a version of Cognitive-Behavioral Therapy, with the addition of mindfulness, values, radical acceptance, and defusion. From this stance, we explore the patterns, thoughts and emotions that cause panic attacks and work toward living a life where you can do the things that bring you meaning and purpose – even if you have a panic attack.
I have been lucky to move from the anxious, avoidant, panicky person I once was to a person who absolutely loves everything about my life. I can speak to a crowd, travel alone, make difficult phone calls, and thousands of other things I couldn’t do before. I want to help you get to the life you want as well. I offer telehealth services in IL (and soon several other states). Contact me. Let’s work together!