Some anxiety is good for you. It’s true! Our brains are biologically wired to protect us from danger, and a healthy dose of anxiety helps to keep us safe. It also keeps us motivated and prepared, so we can perform at a high level. Unfortunately, there are millions of people suffering with far too much anxiety. They can spend time predicting the worst, being wracked by nervousness, chronic muscle tension, among other symptoms. It’s as though their “idle” is set too high, and they’re frequently plagued by self-doubt, fear, and panic. In some cases, it can lead to an anxiety attack or panic attack. If you’re one of the millions of Americans struggling with anxiety or panic, the good news is that you can gain control of your symptoms. If you experience an anxiety attack or a panic attack,  simply follow this 4-step plan. It’s the same one Dr. Daniel Amen has taught to thousands of his own patients at Amen Clinics. Click to Tweet If you’re one of the millions of Americans struggling with anxiety or panic, the good news is that you can gain control of your symptoms. Simply follow Dr. Amen’s 4 step panic plan.

AMEN’S 4-STEP PANIC PLAN

Here are 4 steps to help you break an anxiety attack or panic attack.

Step 1: Do diaphragmatic breathing.

Often when people begin to experience anxiety, their breathing becomes shallow, rapid, and erratic. Since the brain is the most metabolically active organ in your body, any state that lowers oxygen will trigger more fear and panic. By taking slow, deep breaths you’ll boost oxygen to your brain and start to regain control over how you feel. One way to practice deep breathing is by learning how to breathe from your diaphragm—the area of the body that tends to get “clenched” when we’re anxious. To practice breathing from your diaphragm, try this:

• Lie on your back and place a small book on your belly.
• As you slowly inhale through your nose, make the book go up. Hold your breath at the top of your inhalation for 2 seconds.
• When you exhale, make the book go down and then hold your breath for 2 seconds before inhaling again.
• Repeat 10 times and notice how relaxed you feel.

When you experience a panic attack in a public place, you likely won’t be able to lie down and put a book on your belly. However, if you have practiced this breathing technique at home, you’ll learn how to replicate it without the lying down or using a book. You can do diaphragmatic breathing anywhere—on an airplane, in a crowded conference, or in your office at work. Step 2: Don’t leave. Unless the situation is life-threatening, do not leave, run away from, or ignore whatever is causing you the anxiety. You must face the fear or concern directly, or it will always have control over you and increase your anxiety. For example, if you’re in a restaurant and you start feeling panicky, don’t rush out the front door. Stay where you are and do these 4 steps. If you start getting anxiety attacks on a regular basis, you may find it beneficial to talk to a trained psychotherapist. Opening up about your anxiety and fears, especially if you’ve been exposed to trauma of any kind, can be helpful. There are some very good types of mental health therapy that help people overcome anxiety disorder symptoms, including those brought on by traumatic or life-threatening experiences. One such method that is often recommended to Amen Clinics patients with trauma-related anxiety or post-traumatic stress disorder (PTSD) is eye movement desensitization and reprocessing (EMDR). This non-invasive therapy helps to remove the emotional charges of traumatic memories. Research shows that EMDR therapy can be beneficial for those who are struggling with PTSD, anxiety, and depression.

Step 3: Write down your thoughts.

Often in panicked situations, our thoughts become distorted and need to be challenged. Pay attention to the automatic negative thoughts (ANTs) in your mind and write them down to see if they make sense. The act of writing them down helps get them out of your mind. Then question those thoughts to see if they are distorted. Ask yourself if your thoughts are true. Then notice how these thoughts make you feel. Chances are, ANTs make you feel more anxious and panicky. They may make your heart race, cause your breathing to become more shallow, or make your stomach feel like it’s tied up in knots. Take note of all these sensations. Then challenge yourself to come up with a more realistic version of the thought. Or ask yourself if the opposite of that though is actually truer than the original thought. Look for evidence to support this new thought. When you catch yourself in the middle of an ANT invasion, taking a logical approach to eliminating those ANTs can help you calm down.

Step 4: Supplement your brain and body.

If you’ve practiced steps 1-3, but are still suffering from too much anxiety, you may need supplements or medication to help you feel calmer. Remember that this is the last step—to be used if the first 3 aren’t effective. Some people with severe symptoms may require some form of anxiety medication on a temporary basis. Be sure to check with your health care provider before taking any form of anti-anxiety medication and be aware of the risks. For example, functional brain imaging with SPECT scans shows that anxiety drugs can have harmful effects on the brain when taken over time. Benzodiazepines decrease activity in the brain and increase the risk of dementia, including Alzheimer’s disease. Below are images of a healthy SPECT scan and a scan of someone who was hooked on benzodiazepines. In the healthy scan, there is full, even, symmetrical activity. In the benzodiazepine scan, there are many “holes” that indicate low levels of blood flow and activity. The bumpy, scalloped appearance is similar to what is seen in SPECT scans of people who are alcoholics or who have brain toxicity. Healthy SPECT Surface Scan Full, even, symmetrical activity                Benzodiazepine Image Overall decreased activity Some individuals do well with nutritional supplements. Calming nutraceuticals include magnesium, GABA, ashwagandha, and some of the B vitamins, especially B6. Taking these on a daily basis may have a beneficial effect.

CONQUERING ANXIETY AND PANIC

By following these 4 simple steps, you can regain control over your panic attacks and anxiety disorders. Make it a priority to practice these steps on a regular basis, and you should notice a decrease in anxiety symptoms. Anxiety attacks, panic attacks, and other mental health issues can’t wait. At Amen Clinics, we’re here for you. We offer in-clinic brain scanning and appointments, as well as mental telehealth, clinical evaluations, and therapy for adults, teens, children, and couples. Find out more by speaking to a specialist today at 888-288-9834 or visit our contact page here.