Charles Schaeffer, a licensed psychologist and author specializing in anxiety, shares his expertise in managing panic and anxiety disorders. He discusses the physiological and psychological aspects of panic, debunking common myths. Schaeffer introduces the vagus nerve's role in emotional regulation and offers breathing techniques for calming. He also addresses the challenges cancer survivors face transitioning from survival mode. With insights into mindfulness and 'opposite action' strategies, he empowers listeners to understand and manage their panic more effectively.
Panic results from a malfunction in the nervous system, causing intense physical sensations and feelings of dread that are often suppressed.
The vagus nerve plays a vital role in panic responses, and techniques like controlled breathing can help calm the body and reduce anxiety.
Deep dives
Understanding Panic and Its Effects
Panic is described as a malfunction in the nervous system that triggers intense physical sensations, leading individuals to experience symptoms like a racing heart, feelings of dread, and shortness of breath. Many people are unaware that they are experiencing panic, often due to cultural norms that discourage acknowledging uncomfortable feelings. This results in a cycle where panic sensations are suppressed rather than addressed, making the experience more mysterious and overwhelming for those affected.
The Role of the Vagus Nerve
The vagus nerve plays a crucial role in the body's response to panic, functioning as a major communication pathway between the brain and various organs. When panic occurs, adrenaline and cortisol travel down this nerve, similar to a chaotic situation in a video game causing disruption. This process inflames parts of the vagus nerve associated with critical organs like the heart and lungs, which contributes to the distressing sensations commonly felt during panic attacks. Understanding the vagus nerve's function can provide insight into the physiological processes at play during moments of panic.
Breathing Techniques and the Vagal Break
Breathing is highlighted as an essential practice for managing anxiety and panic, serving as a means to gauge emotional intensity. Short, shallow breathing is associated with panic, while deeper, diaphragmatic breathing can activate the vagal break, a mechanism that calms the body by reducing heart rate and stress levels. Practicing slow, controlled breathing can quickly provide relief from anxiety symptoms. Additionally, techniques like visualization and temperature regulation, such as using an ice pack, can effectively engage the vagal nerve and promote calm.
The Importance of Sleep and Mindfulness
Good sleep hygiene is fundamental to maintaining mental health and preventing panic, as consistent sleep patterns can protect and stabilize the body's stress response system. Engaging in mindfulness practices is also emphasized, with techniques like body scans being beneficial for recognizing and controlling panic sensations. Individuals are encouraged to seek professional help and practice cognitive restructuring to manage thoughts associated with anxiety. Understanding the interplay between sleep, mindfulness, and emotional regulation provides a holistic approach to tackling issues related to panic and anxiety.
Charles Schaeffer, PhD, author of When Panic Happens, joins us to discuss anxiety and panic disorder. Charles is a licensed psychologist, and adjunct clinical faculty member at New York University who has been teaching students and patients how to use the latest research to overcome panic, sleep, and anxiety disorders for more than a decade. Schaeffer was previously research director and guest host for the Dr. Fritz Show on WWRL-AM radio in New York, NY. His writing and expertise have been featured in Psychology Today, HuffPost, Vice News, and NBC News Health. He lives in Brooklyn, NY.
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