Anxiety and Panic Attacks: Part 2 – Concrete Plan of Attack

girl in painWARNING: Anxiety and Panic Outbreaks on the Rise

Do You Struggle with Anxiety or Panic Attacks?

Helpful Method to Reduce Anxiety or Panic Attacks

If your anxiety is something new in your life or is not to a level where you feel you need to see a physician or therapist, here is a basic method I use as a counselor with 20 years of experience.  You can try this anxiety/panic reduction method and see if it works for you.

5 Step Plan to reduce Anxiety and Panic Attacks


1. Breathe

  1. For 3 minutes or more Concentrate only on Breathing
  2. Breathe slow and deep from your belly
  3. Hold for 4 seconds before breathing out
  4. Exhale slowly

2. Recall a Pleasant Memory

  1. In vivid detail recall a happy or positive memory
  2. List a variety of pleasant memories to pull out when needed
  3. ____________________________________________
  4. ____________________________________________
  5. ____________________________________________
  6. ____________________________________________

3.  Empowering Statements

  1. Begin to say a few Empowering Statements over and over again to help you feel empowered
  2. Choose some statements a head of time that have special meaning for you and will help you feel confident
  3. _______________________________________________
  4. _______________________________________________
  5. _______________________________________________
  6. _______________________________________________


4. The Message behind your Anxiety or Panic

  1. View your feelings as helpful messages rather than something to be feared
  2. What is going on at this point in your life that isn’t going well
  3. What message is your anxiety or panic trying to tell you
  4. Define the problem as detailed as you can

5. Empower Yourself

  1. Once you have determined the meaning behind the Anxiety or Panic, what do you have the power to change?
  2. Do not get caught up with feeling frustrated over things you cannot change. Examples: House gets hit by a tornado (no power to stop the weather), Loved one becomes ill (no power to heal them), Marriage is unhappy (no power to turn back the clock and pick someone else).
  3. Do concentrate on the things you can change. Examples: House gets hit by a tornado…do you want to clean up and rebuild or move? Loved one becomes ill ( Choose what you can do to help them through this like being supportive, loving them, helping with care or Marriage is unhappy (Choose whether you would like to seek Marriage counseling, talk it out, set healthy boundaries or look into a divorce).
  4. Look for solutions that are healthy and positive. Unhealthy or negative solutions will just increase your anxiety or panic.
  5. Accept that life goes on, and it is better to make the best of it then to dwell on the negatives or unhappiness
  6. Notice your thoughts and make sure they are cooling down your anxiety or panic rather than fueling them. Thoughts like: “This is awful”, “This is the worst possible situation”, “Things will never get better” are doomsday thoughts that will only increase your anxiety and panic
  7. Change the programming of your brain to positive and empowering thoughts like: “I can handle this” or “ I am in control ”

If you would like some suggestions for books, try “Natural Relief for Anxiety” by Edmund J. Bourne, Arlen Brownstein, and Lorna Garano or “The Relaxation & Stress Reduction Workbook” by Martha Davis, Matthew McKay, and Elizabeth Robbins Eshelman.  Books that bring peace of mind to this author are “Zen and the Art of Happiness” by Chris Prentiss, “”Listening to Your Inner Voice” by Douglas Bloch and “Jesus Calling” by Sarah Young.

     Some helpful articles from this author are Empower Yourself to Move Forward in Life… Starting Today and Personality Strengths: Gain self-knowledge by learning your Unique Gifts 

Otherwise, you can book a conversation with Vicki at