Anxiety Counselling in St. Albert, Alberta: Three Steps to Overcoming Panic
If you’re struggling with anxiety, especially related to fears like flying, anxiety counselling in St. Albert, Alberta, can help. Here are three in-depth steps to help you recover from panic, supported by scientific facts.
Step 1: Understand the Fight or Flight Response
When you feel anxious or scared, your body triggers the “fight or flight” response, a survival mechanism that prepares you to either confront or flee from danger. This response is regulated by the autonomic nervous system. During this process, your adrenal glands release adrenaline (epinephrine) and cortisol into your bloodstream. These hormones increase your heart rate, elevate your blood pressure, and boost your energy supplies.
Adrenaline, also known as the “fight or flight hormone,” causes an immediate surge in energy and alertness. Cortisol, often called the “stress hormone,” helps maintain fluid balance and blood pressure, while regulating some body functions that aren’t crucial in a fight-or-flight scenario.
These chemicals are the same ones athletes experience during an “adrenaline rush,” which helps them perform better under pressure. The difference lies in perception: athletes see this as a positive surge of energy, while those experiencing panic view it as a loss of control. Understanding this can help reframe your experience of anxiety as a normal, natural occurrence.
Step 2: Reframe Your Thinking
With the knowledge that the fight or flight response is a normal physiological reaction, you can begin to change how you think about these feelings. Cognitive-behavioral therapy (CBT) suggests that our thoughts influence our feelings and behaviors. By reframing your thoughts about the adrenaline rush, you can alter your emotional response to it.
For example, instead of interpreting a rapid heartbeat as a sign of impending doom, recognize it as your body preparing you to perform at your best. This mental shift can significantly reduce your anxiety. Research shows that reappraising anxiety as excitement can improve performance and reduce anxiety symptoms (Brooks, 2014).
By acknowledging that the surge of adrenaline and cortisol is a normal part of your body’s response system, you can reduce the panic associated with these physical changes. Our St. Albert counsellors can help you to do this.
Step 3: Accept and Visualize
The final step involves acceptance and positive visualization. Acceptance means acknowledging that these physical sensations are part of your body’s natural response system. Instead of fighting these feelings, which can heighten anxiety, accept them as normal.
Once you accept these sensations, use positive visualization techniques. Visualization is a powerful tool where you mentally rehearse a calm and controlled response to anxiety-provoking situations. For instance, if you fear flying, visualize yourself on a plane, feeling the adrenaline but remaining calm and composed. Research in sports psychology shows that visualization can enhance performance and reduce anxiety by creating a mental blueprint for success (Guillot & Collet, 2008).
Practicing positive visualization regularly can help you build confidence and reduce the intensity of your anxiety over time. It trains your brain to respond calmly, even when your body experiences the fight or flight response.
By following these steps, supported by scientific understanding and practical techniques, you can manage and overcome panic and anxiety. Anxiety counselling in St. Albert, Alberta, can provide additional support and guidance as you work through these steps. Remember, understanding, reframing, and accepting your body’s natural responses are key to overcoming anxiety.
Author: Wendy Jebb
