In some cases of panic and anxiety, deep breathing may make anxiety worse, instead of better. If you or a loved one are experiencing a panic attack or increased anxiety symptoms, deep breathing may feel like it’s making anxiety worse, or it may feel unrealistic and ineffective.
Symptoms of anxiety may include: panic attacks, hyperventilation, excessive worry, shortness of breath, muscle tension, chest tightness, increased blood pressure, heart palpitations, or increased heart rate.
An estimated 31.1% of U.S. adults experience any anxiety disorder at some time in their lives, and approximately 31.9% of adolescents struggle with any anxiety disorder.1 If you or your loved one are struggling with the physical symptoms of anxiety and looking for effective treatment, don’t hesitate to reach out to AMFM Mental Health Treatment to begin your mental health recovery process today.
One reason that deep breathing may make your anxiety worse is that in cases of panic attack, your sympathetic nervous system is already fired up, hence the fight-or-flight response. In order to activate the parasympathetic nervous system, you need to lengthen your exhale–which is not usually the emphasis during deep breathing. If your sympathetic nervous system is already activated, it’s not always a simple task to move toward diaphragmatic breathing, slowing the heart rate and moving out of fight-or-flight.
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Hyperventilation is another example of when deep breathing may be unrealistic. In this case, your body is already taking shallow breaths as a stress response, and exhaling too much carbon dioxide, making you lightheaded. Even when trying to slow the breathing, the excess of carbon dioxide will make it difficult to break the breathing pattern. Additionally, when hyperventilating, an individual with anxiety already feels like he or she cannot breathe, and so trying to breathe deeply can worsen the anxiety symptoms.
Just because deep breathing isn’t working for your anxiety, don’t rule out all breathing exercises. Breathing exercises like box breathing, which emphasize all parts of your breath, or the 4-7-8 method, may help you in moments of anxiety. Additionally, it’s good to try and practice these types of breathing exercises even when you are not actively experiencing anxiety, to make them easier when you’re in need. It may sound silly, but breathing practice can make for better wellness in everyday life. Relaxed breathing and slowed breathing are great strategies to practice, but may not always work in the moment of stress.
Belly breathing is a type of diaphragmatic breathing that aims to activate the parasympathetic nervous system to calm the body. Belly breathing is different from deep breathing because it focuses on activating the diaphragm, rather than simply forcing air into the lungs.
People who live with panic disorders or severe anxiety disorders may experience panic attacks. Panic attacks can be triggered by anything, really, but are often a result of anxious rumination. A panic attack may feel like nausea, breathlessness, or lightheadedness in the moment, but again, these anxious feelings are usually a result of cognitive distortions, rather than proportionate fears to one’s surroundings. If you or a loved one are struggling with panic attacks or anxiety feelings, there are ways to remind your body that it is in a safe place.
For example, when stuck in a cycle of anxious overthinking, you or a loved one may feel nauseous. However, eating some food and drinking some water can help break that anxious cycle. Following the hypothetical bear example: eating in a moment like this tells your body that it’s safe…you wouldn’t be eating a meal if a bear were in the room, you’d be running! There are a variety of ways to reduce anxiety in your daily life.
Anxiety symptoms can be deeply uncomfortable in the moment, and it makes sense to need relaxation techniques at the moment of stressors. If you’re looking for mental health treatment to help with anxiety management, don’t hesitate to reach out today.
Physical stimulation can help you to jump start your body out of the fight-or-flight physical response of anxiety. Taking a cold shower, chewing gum, splashing your face with cold water, tasting sour candy (keep some warheads in your wallet!), going for a run (and other types of physical activity) are all ways to trick your body into remembering that it is in a safe place.
Wellness activities like yoga, journaling, making playlists, art therapy and more can help build the mind-body connection through a more holistic healing process. Engaging in these kinds of regular self-care and connective practices increases your ability to live in the present moment.
In a mental health treatment center, the day-to-day may vary depending upon your diagnoses and personalized treatment plan, but it will often consist of some combination of individual therapy sessions, group therapy sessions, psychiatry services, and more. AMFM Mental Health Treatment combines holistic and evidence-based mental health services in order to help each person overcome their particular obstacles and mental health conditions for greater overall well-being.
Dialectical Behavior Therapy (DBT) is most commonly referred to as “talk therapy,” and is designed to help process emotions. Qualified professionals offer psychological therapy to move forward with healthy ways of engaging in interpersonal relationships and alleviating physical and emotional distress.
AMFM Mental Health Treatment offers family therapy through virtual family support groups that provide a dedicated time for families to engage in supportive and constructive interactions, fostering stronger relationships, and enhancing the overall treatment experience. Recovery takes a village, and it’s often helpful for family members to be involved in behavioral growth.
Residential mental health facilities are designed to offer mental health resources, structure, and treatment plans to those struggling with a variety of mental health conditions in a live-in environment. Because these are inpatient behavioral health programs, they offer a more holistic and hands-on, in-person treatment approach with 24/7 access to health care and personalized treatment plans. Our Residential Facilities have qualified clinicians on staff, to provide medication management, therapeutic programming, and the highest level of care.
Intensive Outpatient Mental Health Treatment is a form of treatment designed to help those with mental health conditions through a combination of group and individual therapy. Qualified mental health professionals lead clients through behavioral health programming, providing personalized treatment plans, evidence-based treatment, and psychoeducation resources. IOP programs provide comprehensive mental health treatment and thorough access to health care, but at a more flexible schedule. AMFM Mental Health Treatment offers intensive outpatient programs with both in-person and virtual treatment options to meet your unique needs.
PHP is a form of mental health treatment designed to help those struggling with mental health issues through a combination of group and individual therapy, to improve well-being. Qualified mental health professionals lead clients through behavioral health programming, providing personalized treatment plans, evidence-based programs, and psychoeducation resources. PHP programs provide comprehensive mental health treatment and thorough access to health care, but at a more flexible schedule.
Unlike inpatient residential treatment, the partial hospitalization program option only takes place during the day, allowing clients to return home at night and on the weekends, with less disruption to daily life. This level of care may be helpful for those continuing studies or work in the evenings or on the weekends. AMFM Mental Health Treatment offers both in-person and virtual treatment options to meet your unique needs.
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AMFM Mental Health Treatment has extensive experience treating a variety of mental health conditions–through evidence-based therapies, support groups, mental health resources and more–including but not limited to the following:
Recovery can feel isolating; mental health programming can provide treatment options and mental health benefits to help you or your loved one as you move forward.
