Anxiety and Panic

What Is Anxiety and Panic

It is normal to worry and feel anxious about things occurring in everyday life from time to time. However, sometimes anxiety can be persistent, uncontrollable, out of proportion to a situation, or occur for no clear reason. For some, it can be debilitating and impact on their daily lives. Some people with anxiety can also experience panic. A panic attack is an abrupt surge of intense fear or discomfort which can peak within minutes. Some panic attacks have no obvious cause and can occur at any time, leaving people feel like they have no control.

Common Symptoms of Anxiety and Panic

Some common symptoms and conditions associated with anger that is not appropriately expressed include:

  • Racing heartbeat or heart palpitations
  • Rapid breathing and shortness of breath or a choking feeling
  • Dizziness, blurred vision, and nausea
  • Sweating or chills
  • Shaking or trembling
  • Racing thoughts and persistent worry
  • Difficulty concentrating
  • Sleep problems and fatigue
  • Feeling tense or ‘on edge
  • Restlessness or agitation and Irritability
  • Muscle tension
  • Panic attacks can sometimes feel like a heart attack.

Self-Management, Tips, and Strategies

  • Try some relaxation techniques such as deep breathing, meditation and mindfulness when experiencing stress
  • Try a distraction exercise like counting backwards from 100 in 3s or recalling the grand final winners in order from the most recent year back as far as you can.
  • Discuss your worries with a trusted friend or family member
  • Keep a diary or journal to document your thoughts and assist in identifying possible sources of your anxiety
  • Try keeping a to-do list or a schedule to assist in managing your time and energy
  • Exercise regularly and try to eat well.
  • Seek professional assistance early to prevent worsening anxiety, particularly if the worry seems to be causing significant distress and interference in your life or is contributing to more significant mental health concerns

When can a psychologist help?

Whilst anxiety is a normal human emotion and does not constitute a mental disorder in itself, when it becomes persistent and impacts on usual activity then it could be a good time to seek some extra support. Psychologists can help you work out strategies for managing and reducing the symptoms of anxiety and panic and explore underlying causes. Our team is here to help when you need a bit of extra support in regaining control to live your best life. You can book online using our Book an Appointment button, give us a call on (02) 4625 3339, or email us at

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