MENTAL HEALTH MINUTE GUIDELINE: PANIC/ANXIETY/WORRY

Panic disorder, agoraphobia, generalized anxiety disorder, social anxiety

•Reduce, review or stop substances or foods that worsen anxiety
-caffeine-coffee, tea, cola
-energy drinks containing taurine, guarana, yereba ,gingko, ginseng
-decongestants, stay awake or diet pills
-amphetamines, cocaine, ecstacy-E, crystal meth
-alcohol- it causes rebound anxiety when it wears off

•Caution with downers, calming, anxiolytic, or sleeping pills- use of benzodiazepine medications (e.g.valium, ativan, lorazepam, clonazepam) can be used as a short term adjunct to other treatments
-can be addictive or habit forming
-are sedating-caution with driving or other sedating agents
-should not be the main or stand alone treatment

•Learn what’s happening in your body and runaway thoughts-educate yourself about how panic and anxiety causes physical and emotional reactions
-Physical symptoms of anxiety/worry are real, not in your head

•Make sure your physical health and medications have been checked
- thyroid hormone or blood sugar problems might cause or worsen anxiety

•Specific anti-anxiety counselling (CBT) and stress management-Cognitive Behaviour Therapy (CBT)-teaches you thinking habits and skills and behaviours to treat anxiety/worry and Mindfulness Based Stress Reduction classes and techniques
-don’t stop doing the things that cause worry, keep exposing yourself to your feared situations and keep practicing-it helps
-self help books on CBT or Mindfulness Based Stress Reduction
-improved thinking habits and behaviours prevent recurrence of anxiety/worry
-exercise helps reduce anxiety

•Recommended anti-anxiety/anti-panic medications-check with your health care provider for current recommendations that are best for you
-often SSRI’s or SNRI’s-start low doses and increase slowly
-usually take three or four weeks to start working
-are not addictive-take regularly as recommended, if lowering dose go slowly

Seek emergency/urgent help if thoughts/plans to hurt yourself/suicidal

mentalhealthminute.com