Managing Panic Anxiety: Strategies for Coping with Stress and Symptoms

Panic anxiety

Hello, doctor.
More than three years ago, my husband suddenly had a seizure.
Since then, I have occasionally experienced feelings of panic and fear.
Over two years ago, after receiving my first dose of the AZ vaccine, I suddenly had a rapid heartbeat, tingling in my scalp, and hyperventilation, which led to an emergency room visit.
After about two to three weeks or a month, I began experiencing palpitations, anxiety, a sensation of a lump in my throat, and shortness of breath, which resulted in several more emergency visits.
I started seeing a cardiologist, underwent thyroid tests, and had a comprehensive health check-up.
Eventually, I consulted a psychiatrist and began treatment for panic disorder.

In the past two years, I have faced challenges such as my children preparing for university entrance exams and my husband having three more seizures, which has significantly changed his temperament.
He often drinks alcohol and comes home late.
Additionally, I have started experiencing pre-menopausal symptoms.
When my children are away at school, I often feel inexplicably sad and tearful.
Currently, I have been taking 0.5 mg of Rivotril before bed for over a year and have also been taking traditional Chinese medicine for health maintenance.
Recently, I have been waking up with palpitations and a feeling of weakness.
I would like to ask the doctor what I can do to improve these uncomfortable symptoms.

A, 40~49 year old female. Ask Date: 2023/11/09

Dr. Huang Zhijia reply Psychiatry

Hello, in addition to anxiety, there is also the possibility of panic attacks.
Apart from inherent constitutional factors, external stressors can also lead to the occurrence of anxiety or panic, especially during menopause when the risk of such episodes increases.
Currently, although Rifampicin is being used, it still significantly affects daily life.
It is recommended to consult a psychiatrist for further discussion on treatment options.

Reply Date: 2023/11/09

More Info

Managing panic anxiety can be a complex and multifaceted process, especially when it is intertwined with various life stressors and health concerns. Based on your description, it seems that you have been experiencing a range of symptoms, including panic attacks, anxiety, and physical sensations such as heart palpitations and a feeling of tightness in the throat. These symptoms can be exacerbated by significant life events, such as your husband's health issues and your children’s academic pressures, as well as personal health changes related to menopause.

First and foremost, it is essential to recognize that what you are experiencing is not uncommon, especially in the context of stress and anxiety. Panic attacks can manifest as sudden episodes of intense fear or discomfort, accompanied by physical symptoms such as rapid heartbeat, sweating, trembling, and feelings of choking or shortness of breath. These symptoms can be frightening and may lead to a cycle of anxiety about experiencing future attacks, which can further exacerbate the situation.

Here are several strategies that may help you manage your panic anxiety and improve your overall well-being:
1. Cognitive Behavioral Therapy (CBT): This form of therapy is highly effective for anxiety and panic disorders. It helps you identify and challenge negative thought patterns and beliefs that contribute to your anxiety. A therapist can guide you through techniques to reframe your thoughts and reduce the fear associated with panic attacks.

2. Mindfulness and Relaxation Techniques: Practices such as mindfulness meditation, deep breathing exercises, and progressive muscle relaxation can help reduce anxiety and improve your ability to cope with stress. Focusing on your breath and grounding yourself in the present moment can help alleviate feelings of panic when they arise.

3. Regular Physical Activity: Engaging in regular exercise can significantly reduce anxiety levels. Physical activity releases endorphins, which are natural mood lifters. Aim for at least 30 minutes of moderate exercise most days of the week.

4. Healthy Lifestyle Choices: Pay attention to your diet, sleep, and substance use. Reducing caffeine and alcohol intake can help minimize anxiety symptoms. Ensure you are getting enough sleep, as fatigue can exacerbate feelings of anxiety and panic.

5. Medication Management: Since you are already taking medication (Rifuxin), it is crucial to maintain open communication with your healthcare provider about your symptoms and any side effects you may be experiencing. They may consider adjusting your medication or exploring other options that could be more effective for your situation.

6. Support Systems: Connecting with friends, family, or support groups can provide emotional support and reduce feelings of isolation. Sharing your experiences with others who understand can be incredibly validating and comforting.

7. Gradual Exposure: If certain situations trigger your panic attacks, consider gradually exposing yourself to these situations in a controlled manner. This technique, often used in CBT, can help desensitize you to the triggers over time.

8. Journaling: Keeping a journal to track your thoughts, feelings, and panic episodes can help you identify patterns and triggers. This awareness can empower you to develop coping strategies tailored to your specific experiences.

9. Professional Help: Since you have already sought help from a psychiatrist, continue to engage in therapy and follow their recommendations. If you feel that your current treatment plan is not effective, don’t hesitate to discuss this with your doctor. They may suggest alternative therapies or a referral to a psychologist for additional support.

In conclusion, managing panic anxiety is a journey that often requires a combination of therapeutic approaches, lifestyle changes, and support. It’s essential to be patient with yourself as you navigate this process. Remember that seeking help is a sign of strength, and with the right strategies and support, you can work towards feeling more in control and at peace.

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