Summary: <p>Strengths Based Biopsychosocial Approach to Recovery from Panic<br> Dr. Dawn-Elise Snipes PhD, LPC-MHSP, LMHC<br> Executive Director, AllCEUs</p> <p>CEs available at: <a href="https://www.allceus.com/member/cart/index/product/id/505/c/">https://www.allceus.com/member/cart/index/product/id/505/c/</a></p> <p>Objectives<br> – Define panic<br> – Examine how the fight or flight reaction can be corrupted to prompt panic attacks<br> – Examine the cognitive, emotional, behavioral, biological sources of the stress reaction<br> – Explore a variety of interventions that may assist people in counterconditioning the panic response</p> <p>Why I Care/How It Impacts Recovery<br> – Panic attacks can feel overwhelming<br> – Panic attacks are exhausting and can leave people feeling out of control of their own body<br> – People can avoid things they have phobias of, but panic attacks seem to come out of the clear blue<br> – People with panic attacks often restrict what they do (superstitiously) to avoid panic triggers<br> – Awareness of what a panic attack is and what triggers them for each individual is crucial to recovery.</p> <p>The Body's Response to Anxiety/Panic<br> – We have a primitive response system that protects us from danger “Fight-Flight-Freeze”<br> – To prepare to take on the threat, the body sends out “excitatory” signals<br> – Increase in heartrate<br> – Increase in respiration<br> – Numbness or tingling in hands (blood to the core)<br> – Sweating (temperature and slipperiness)<br> – Pupil Dilation (blurred vision/spots/brightness)<br> – Muscle Tension<br> The Mind's Response to Panic<br> – Oh CRAP!<br> – Something bad is going to happen or I wouldn't be feeling this way<br> – Catastrophic thinking— I'm going to<br> – Pass out<br> – Die<br> – Throw up<br> – —<br> The Panic Cycle<br> Track Panic Symptoms: Anxiety Log<br> – Log your anxiety episodes (not just panic)<br> – What were your symptoms<br> – Physical<br> – Cognitive<br> – Emotional<br> – What triggered it<br> – Why did that trigger it<br> – What may have made you more vulnerable to your triggers<br> Life Through Panic Colored Glasses<br> – If you are hypervigilant about panic triggers, you will find them<br> – Review your Anxiety Log<br> – Identify your triggers<br> – Make a plan to deal with them<br> – Identify vulnerabilities<br> – Make a plan to prevent them<br> Body Awareness | Physical Mindfulness<br> – Body Scan<br> – What am I experiencing<br> – What might be causing it<br> – Blood Sugar<br> – Stimulants<br> – Adrenaline Rush<br> – Orthostatic Hypotension<br> – Excitement or Panic<br> Its only a False Alarm<br> – Mindfully attending to panic<br> – Feel the sensations<br> – Focus on breathing<br> – Use positive self-talk</p> <p>Exercise<br> – When the body is on high alert because it is getting stress signals, but you are sitting still, there is a disconnect which causes:<br> – an increase in stress chemicals<br> – may trigger catastrophic thinking<br> – One way to get the mind and body back in synch is to move<br> – providing a reasonable explanation for the increased heartrate and respiration<br> – Using the stored energy that has been released to fuel the fight or flight reaction<br> – Exercise also releases serotonin (a calming effect)<br> Nutrition<br> – Stimulants, medications and certain supplements can trigger a stress response.<br> – Caffeine<br> – Decongestants<br> – Guarana<br> – Hot peppers can trigger indigest</p>
