St. Albert & Sturgeon Primary Care Network
Patient Education: Anxiety & Panic
What is Anxiety?
Other words for Anxiety: “stressed out”, nervous, “on edge”Anxiety is a normal human emotion actually designed to keep us safe. It's an emotion that is designed to be present for short periods of stress. Problems with anxiety happen when it is present for long periods of time or if it occurs frequently without an obvious trigger. Anxiety and panic can occur in times of stress and can occur with anxiety disorders, depression, and with substance abuse.
Like all emotions, anxiety creates both mind and body responses.
Common “mind” symptoms of anxiety:
- Racing thoughts
- Thinking in circles about one particular thing
- Feelings of fear or dread
- Difficulty concentrating
- Worry
- Fear of losing control
Common “body” symptoms include:
- Sweating e.g. Neck tension
- Stomach butterflies e.g. Diarrhea or nausea
- Heart palpitations e.g. Fast heart rate
- Fast breathing e.g. Dizziness
- Numbness/tingling e.g. Dry mouth
- Shortness of breath e.g. difficulty breathing
What is a Panic Attack?
- Panic attacks are also related to anxiety. They are felt as “attacks” of extreme anxiety that comes on suddenly and are usually very frightening but short-lived.
- Panic attacks often include: fast heart rate, fast breathing rate, feeling tightness in chest or stomach, dizziness, sweating, and intense fear.
- Because the physical symptoms are so disturbing and come on suddenly people often feel they are going to die, which of course increases their anxiety level even higher.
- The symptoms of panic attacks can be the same as other medical problems, it is important to see your doctor for accurate diagnosis.
Anxiety disorders are the most common psychological problem seen by family doctors. The good news is that anxiety disorders are treatable!
Treatment for anxiety disorders or panic can include:
- Learning about how your body reacts to anxiety and recognizing anxiety symptoms early.
- Learning relaxation skills that you can use when anxiety level is getting too high.
- Self-care to ensure your daily load of stress is not too much.
- Regular exercise that helps you burn off the increased stress chemicals in your body.
- Deep breathing exercises that help reverse the physical effects of anxiety.
- Self-talk that calms you and reassures you when you are experiencing anxiety.
- Avoiding stimulants that may increase the stress chemicals in your body: caffeine, nicotine and other stimulants.
- Sometimes antidepressant or mild sedative medication will be prescribed by your doctor.
How and where do I get treatment for anxiety?
Individual therapy through:- Employee assistance plan (contact your benefits department)
- Private therapist through insurance or self-pay:
- 780-428-TALK (8255)Psychology Association of Alberta
- 780-421-1167Alberta College of Social Workers
- Your Alberta health care coverage:
- 780-459-2820St. Albert Mental Health Clinic
- 780-939-1200Morinville Mental Health Clinic
- 780-427-4444Edmonton Mental Health Clinic
Self-Help Books available at local bookstores/library:
- Coping with Anxiety by Edmund Bourne & Lorna Garano
- The Anxiety & Phobia Workbook by Edmund Bourne
- The Relaxation and Stress Reduction Workbook by M. Davis
- When Panic Attacks by David Burns
Websites:
Need to talk someone FAST?
- Phone support 24 hours day, 7 days a week
- 780-482-4357Distress Line
- 780-482-0222Crisis Line