Question:
I’ve been living with panic/anxiety now since I’ve been 12-13 years old I feel it’s taking over my life I can’t do normal things like I did when I was a child. I’ve tried different medication and nothing works I also was prescribed lorazepam 1mg”. Please respond I need help Im tired of my anxiety taking over my life…:(
Light On Anxiety Answer:
I am truly sorry to hear how much anxiety has been impacting your life. It takes courage to reach out and share your struggles—acknowledging the weight of what you’re facing is the first step toward healing. I want you to know that there is hope. Panic and anxiety can feel overwhelming, but they are treatable with the right strategies and support.
One of the most effective approaches for panic disorder is interoceptive exposure. This may sound complicated, but it’s really a straightforward and powerful method. Interoceptive exposure involves intentionally practicing experiencing the physical sensations that typically accompany a panic attack—like a racing heart, tightness in your chest, dizziness, or tingling sensations. The idea is to repeatedly expose yourself to these feelings in a safe and controlled way, under the guidance of a skilled therapist.
For example, you might engage in exercises like spinning in a chair to mimic dizziness, running in place to elevate your heart rate, or holding your breath briefly to simulate shortness of breath. The goal is not to avoid these sensations but to retrain your brain to understand that, while these feelings can be uncomfortable, they are not dangerous. Over time, your brain learns to stop responding with panic, breaking the cycle of fearing the fear itself.
In addition to interoceptive exposure, here are a few other strategies that can help you regain control of your life:
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Psychoeducation: Understanding what panic attacks are and why they happen can demystify the experience. Your body is activating its fight-or-flight response unnecessarily, and the sensations you feel are the result of adrenaline surges, which are not harmful but can feel intense.
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Cognitive Behavioral Therapy (CBT): CBT can help you identify and challenge catastrophic thoughts that fuel your anxiety. For instance, thoughts like “I’m going to lose control” or “This will never end” can be replaced with more balanced, realistic perspectives.
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Lifestyle Support: Regular exercise, balanced nutrition, and a consistent sleep schedule can help reduce your overall anxiety levels. Practicing mindfulness or relaxation techniques, like deep breathing or progressive muscle relaxation, can also provide immediate relief in anxious moments.
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Medication Review: While medication can be helpful for some people, it’s not a one-size-fits-all solution. If you feel that the medications you’ve tried so far haven’t worked, it may be worth discussing other options with your healthcare provider. Sometimes combining medication with therapy provides the best results.
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Support Network: You don’t have to go through this alone. Seek support from loved ones, online forums, or support groups for people with anxiety. Knowing that others understand your experience can be incredibly validating.
Please know that you are not broken or beyond help. Seeking assistance from a therapist experienced in treating panic disorder can make a world of difference. The journey to reclaiming your life may take time and effort, but it is entirely possible. You’ve already shown resilience by reaching out for help—keep taking small steps forward. You are worth it, and a life with less fear and more freedom is within your reach.
If you have a similar questions or concern, please schedule a call with Light On Anxiety to explore effective treatment for your anxiety or related conditions.