How to Stop Panic Attacks

You have maybe been there before, that impending doom, feeling and thinking you are going to die. Maybe even have gone to the emergency room because the panic would not dissipate. Having a panic attack is a scary feeling. In the moments of having a panic attack, you feel as if there is no control over your body and how you feel, which leads to further panic. Sometimes, people think they are having a heart attack due to the pain in their chest and feeling like they are going to die. 

Although panic attacks can be scary and feel like they come out of nowhere there are ways to prevent and treat panic attacks.

Let’s start with some common symptoms of a panic attack

• pounding/racing heart beat

• Sweating

• Shaking

• Fear of “going crazy”

• Feeling detached from reality

• Difficulty breathing

• Sense of impending doom, death, terror

• Chest pain or discomfort

• Nausea

• Fear of dying

Facts about panic attacks

• Although they feel scary, they do not cause any physical harm

• Can be brief, but intense; from 10-30 minutes; sometimes up to an 1 hour

• Can be random or be triggered by situational anxiety, i.e. driving, large crowds, etc.

• Panic disorder occurs when there is frequent worry about future attacks and there is a change in behavior to avoid the attacks

https://www.therapistaid.com/therapy-worksheet/panic-info-sheet/anxiety/none

Ways to prevent/stop panic attacks

Relaxation Techniques

• Progressive muscle relaxation. Here is an example of one: https://www.therapistaid.com/therapy-worksheet/progressive-muscle-relaxation-script/anxiety/none

• Mindfulness exercises

  • Bringing yourself into the present moment and grounding yourself

  • 5-4-3-2-1 technique: What are 5 things you can see? What are 4 things you can feel? What are 3 things you can hear? What are 2 things you can smell? And what is 1 thing you can taste?

  • Body awareness exercise: take 5 long deep breaths, breathing in through your nose and out through your mouth and notice the feeling of calm in your body

  • Meditation

  • Deep pressure on arms and legs-squeezing arms and legs up and down can create a sense of calm

  • Stand and push against the wall with your palms. Pay attention to the feelings of tension in your body this creates

• Mental exercises/Distraction skills

  • Name all the objects you see

  • Count backwards from 100 by 7

  • Choose an object and describe it in very minute details: texture, size, weight, color, what is serves

  • Read something backwards, letter by letter

  • Name all members in your family and their ages

Ways panic attacks are treated

Cognitive Behavior Therapy

Evidenced based practice that has positive effects in treating panic attacks and panic disorder. Cognitive Behavior Therapy or CBT for short is a psychotherapy treatment that addresses unhelpful ways of thinking and helps to re-evaluate those thinking patterns to create change.  CBT helps people use problem solving skills to better cope with situations. CBT helps people learn ways to calm one’s body and relax their minds. 

Exposure Therapy

Gradual exposure to feared situations in a safe environment. As the person becomes more exposed to the fear or threat overtime the symptoms become less intense and terrifying. 

Medication

Medication can be an option to address panic disorders as a short term treatment as it is not addressing the underlying issues related to the panic. It is recommended medication be used in conjunction with a form of psychotherapy to treat the panic disorder. 

If panic attacks or your anxiety are getting in the way of your daily living. It may be beneficial to consider counseling to address the underlying factors that are contributing to the panic and anxiety. 

If you live in Colorado, call today 970-795-2100 to start therapy.

Get your life back and start living the life you’ve always wanted

With care,

Alison 

Alison offers online counseling services to those living in the state of Colorado, specializing in working with moms and teen girls with anxiety and mood disorders.  She lives in Colorado with her family and enjoys her morning coffee and a good book. 

Maternal Mental Health Awareness: What is Maternal Mental Health

Maternal Mental Health awareness week 

May 4-10th

A space to talk about mental illness during and after pregnancy

A time to raise public and professional awareness of perinatal mental illness

Advocating for women affected by it

Opportunity to help women gain access to information, care, and support

What is maternal mental health?

Pregnancy and postpartum period can affect your emotional well being

Mental health is also referred to as emotional health or well being. Is always important and impacts your physical well being too. 

Aspects of healthy emotional well being:

Feeling confident

Smiling

Good self-esteem

Happy for others

Feeling content

Participating in daily activities

While some women experience great joy and happiness others have rapid shifts in their mood, overwhelming anxiety, and increase in stress level during pregnancy or the postpartum period. 

These symptoms used to be referred to as postpartum depression, but it wasn’t all encompassing of the symptoms some women experience during this time. 

Now these symptoms are referred as Perinatal Mood and Anxiety Disorders (PMAD) which include the following:

-depression

-anxiety

-bipolar disorders

-Obsessive Compulsive Disorder (OCD)

-psychosis (rare)

If you or someone you know is expressing distress call and reach out today. Feel free to email me with any questions to alison@hartmantherapyco.com

Everyday this week I will be posting related to maternal mental health! Be sure to check them out

with care,

alison

Https://Maternalmentalhealthalliance.org/news/maternal-mental-health-awareness-week-2020/

Alison is the owner of Hartman Therapy in Colorado. She offers online counseling helping tired, overwhelmed moms, sad teens, and frustrated parents. Alison has been working with adolescents, families, and adults for the past 7 years helping to build healthy, resilient families. She specializes in perinatal mental health and teen girl depression and anxiety.

Postpartum Connection Online Support Group

Group suspended until further notice

Hey everyone! I have been wanting to create a space for moms to come together and connect with one another. So here it is a Postpartum Support Group. I have been wanting to create a postpartum support group for awhile and with my therapy practice completely online, I thought why not also have an online support group for moms to drop in as needed. Plus right now with all the “stay at home” and “safer at home” orders this will keep everyone safe and healthy from the comfort of their homes.

We meet virtually every Thursday at 10:30 am.

New mamas and soon-to-be mamas are welcome!

Come join virtually to discuss concerns, fears, worries, joys, and discover tips, tricks, and new creative ideas while staying home with little ones

This is a safe, non judgmental space to check in and stay connected with other new moms.

The stress is high for everyone and with limited options to connect in person, this is a space where new moms could come together and discuss their concerns and worries. And hopefully come away with new ideas, tips, support, and validation for how you might be feeling!

It’s a drop in free group! 

Get your free ticket from the link below

https://www.eventbrite.com/e/postpartum-connection-group-tickets-102582049672?utm_source=eventbrite&utm_medium=email&utm_campaign=post_publish&utm_content=EBLinkEvent&utm_term=fullLink

Feel free to send me a message with any questions you may have at alison.hartmantherapyco.com

Hope to see you there! Dads and little ones are welcome too!

With care,

Alison

Alison is the owner of Hartman Therapy in Colorado. She offers therapy to women and teen girls helping them find relief, hope, and purpose in their lives. Alison has been working with adolescents, families, and adults for the past 7 years helping to build healthy resilient families. She specializes in perinatal mental health and teen girl depression and anxiety. Reach out today to learn more. 

Is this postpartum depression? Anxiety? Baby blues? All I know is I don't feel myself

Do you find yourself asking this question? I remember being so paranoid shortly after my second was born about having postpartum depression. Knowing what the symptoms were I felt I was always on the lookout. Looking back I know I had postpartum anxiety and I think I was in denial about how I was feeling. I have always had underlying anxiety, but after my second was born it culminated and I was anxious about things that didn't worry me before to the point of feeling panicked at times and fears around leaving the house or reaching out to people to connect and spend time with them, even friends and family. I felt on edge a lot. 

After I had decided I wanted to work with pregnant and postpartum women with depression and anxiety, I learned how prevalent it is and how it can impact your children and family life for years to come. 

Okay, but you are still wondering if you have postpartum depression or anxiety. The symptoms can manifest differently with each woman and each woman’s experience is unique to them. But,

I can say getting help and learning ways to manage how you feel and having a toolbox full of self care strategies and relaxation techniques will always be beneficial to your well being. 

Screening Edinburgh Postnatal Depression Scale

This is the most common and frequently used screening to determine if a woman has symptoms of postpartum depression. It is not a formal diagnosis tool, but it is validated to determine if a referral is recommended for outpatient counseling services. 

Here is a link where you can take the screening yourself and it will give you results instantly, if you score above the cutoff it may recommend that you seek out counseling services or speak to your primary care physician about your results. 

Edinburgh Postnatal Depression Scale: EPDS

Baby Blues

Weepiness or crying for no apparent reason
Impatience
Irritability
Restlessness
Anxiety
Fatigue
Insomnia (even when the baby is sleeping)
Sadness
Mood change
Poor concentration

Lots of women have what is called “baby blues” 2-3 weeks post birth of baby; up to 80% of women. And usually go away on their own. If you are continuing experience the symptoms listed above past the first month postpartum, you could be suffering from postpartum depression. 

Here are some common symptoms of postpartum depression and anxiety

Feeling sad, hopeless, or overwhelmed more days than not
Crying for no reason or more than usual
Worrying or feeling anxious 

Constantly worrying something bad may happen to your baby.
Irritability or moodiness
Sleeping too much or not being able to rest or sleep when baby sleeps

Having trouble concentrating
Lost interest in activities you used to find enjoyable Change in appetite eating too much or not enough
Avoiding family or friends, feeling withdrawn

Having trouble bonding with your baby or not feeling emotional attachment to your baby
Constantly doubting your ability to care for baby
Having scary thoughts
Thoughts of harming yourself or your baby
Feeling rageful

Postpartum depression or PPD or Perinatal Mood and Anxiety Disorders can affect any woman.

The terminology has changed to Perinatal Mood and Anxiety Disorders (PMAD) to encompass depression and anxiety, and to include pregnant women. 

Here is a blog post on Postpartum OCD (Obsessive Compulsive Disorder) to read more on how those symptoms differ from postpartum psychosis.

If you aren’t feeling yourself, reach out for help. Right now we are all feeling more isolated and with having a new baby or expecting a new baby, the support and resources that are typically available to pregnant and postpartum women aren’t as available during the pandemic as before and we are unsure when everything will begin to reopen. 

If you or a loved one are struggling and need additional support, please seek out care. 

I specialize in working with women who are looking for postpartum depression treatment helping them find joy, relief, and balance in their lives.

You can call me at 970-795-2100

with care,

Alison

5 Interesting Mental Health Facts about Colorado

WIth the current state of the world, our lives have made a dramatic shift from our everyday routines. There is a lot of uncertainty and there are no definite answers when life will return to normalcy. 

With this in mind, it is key to take care of your mental well being. I remember reading an article a couple years ago reporting that Colorado was one of the worst states for lacking access to mental health services for adolescents in the United States. That fact really shocked me and is cause for concern especially since suicide rates are the increase and Colorado is 6th in the nation. Colorado has a lot of rural areas that lack access to care and stigma is still high about reaching out for mental health problems.

Listed below are 5 facts specific to the mental health of Colorado:

1. Colorado’s suicide rate is 19.1 in 100,000 (2012) 6th highest in the nation.

   Higher percentages occur in rural/frontier areas than in urban areas.

2. Challenge of access to mental health care

   39 counties do not have a practicing psychiatrist and 22 counties do not have an active licensed psychologist

3. Stigma still on the rise

   1 in 10 Coloradoans stated they did not receive mental health treatment when they needed it and 1 in 4 did not reach out for mental health treatment about fears about what others would think about them. 

4. Critical need in Colorado

   1 in 4 teens report severe depression

   Teen girls are 2x as likely to report feeling depressed over teen boys

   250,000 Coloradoans misuse prescription drugs

   Seniors are the least likely to report poor mental health

5. 1 in 10 Colorado moms reports postpartum depression (10.5%)

   About 74.3 percent of new moms during prenatal care visits included discussions of pregnancy-related depression

   Less than 30% of moms who report postpartum depression seek out mental health treatment

Good mental health promotes good overall health

During this pandemic, reach out to friends and family, limit time watching to news or spending time on social media, engage in activities that are relaxing, soothing, and bring you joy. 

Consider reaching out to those you haven’t spoken to in a while, it may go a long way. We are feeling more isolated now than ever and lack of access to fun outings and connections with others can lead to sadness and an overall sense of loss. Spread kindness and let others know you are there for them.

If you or a loved one are struggling, please don’t hold back in reaching out for help. 

Here is a list of helpful resources: 

https://www.mentalhealthcolorado.org/dashboard/

https://www.nami.org/Learn-More/Mental-Health-By-the-Numbers

https://www.postpartum.net/get-help/help-for-moms/

National Suicide Prevention Lifeline 1-800-273-8255 www.suicidepreventionlifeline.org

With care,

Alison

Alison is the owner of Hartman Therapy in Colorado. She offers online counseling helping tired, overwhelmed moms, sad teens, and frustrated parents. Alison has been working with adolescents, families, and adults for the past 7 years helping to build healthy, resilient families. She specializes in perinatal mental health and teen girl depression and anxiety.