How to Calm Anxiety & Overcome Panic

➺ Do you experience sudden waves of overwhelming anxiety that seem to come from nowhere?

➺ Is your nervous system constantly on high alert?

➺ Do you feel trapped in a cycle of worry and unrest?

➺ Do you want to use your fear as a tool for personal growth?

 

Anxiety and panic attacks are widespread – from social anxieties and fear of intimacy to performance anxiety and worries about the future. We all have our individual fears and concerns. But we also live in a societal state of fear, pumped up with adrenaline, on constant alert, perpetually on edge. The relentless stream of negative headlines and alarming news can be overwhelming, leaving us feeling paralyzed and frozen in a state of shock, like the proverbial deer in headlights.

 

Fear is vital for survival: It heightens our senses, helps us assess risks and respond to dangers. It provides us with energy and stress hormones to fight or flee when necessary. Beyond survival, fear can also be a catalyst for personal growth. It inspires us to step out of our comfort zone, take on challenges, learn new skills, and push our boundaries.

 

What's the difference between fear, anxiety and panic?

Fear: Your Immediate Alarm System

 

Fear is your body's built-in alarm system – fast, clear, and designed to protect you. When you encounter a real threat, like a car speeding toward you or an aggressive dog, fear kicks in immediately. Your body reacts with a rush of adrenaline, your heart races, and your muscles tense up, preparing you to either fight or flee from danger. This response is precise and short-lived: once the danger is gone, these sensations usually fade quickly.

 

Fear is tied to a specific, real-time trigger. Your brain identifies a clear and present danger, and your body responds in survival-oriented way. It's a straightforward reaction that has helped humans stay alive throughout evolution.

 

Key characteristics of fear:

  • Trigger: Linked to a specific, identifiable danger (like seeing a snake).
  • Timeline: Focused on the present moment ("This is dangerous right now").
  • Duration: Typically brief, subsiding as soon as the threat passes.
  • Purpose: Protects you by preparing your body for Immediate action.
  • Physical Response: Intense but short-lived activation of the fight-or-flight system.

Physical symptoms of fear:

  • Rapid heartbeat
  • Sudden adrenaline surge
  • Muscle tension for quick action
  • Laser-sharp focus on the threat
  • Quick physical mobilization

 

Anxiety: Your Anticipatory Warning System

 

Anxiety is more about anticipating future outcomes. Think of it as your mind's radar system – constantly scanning for potential future threats that might happen. Unlike fear, anxiety often operates without a clear trigger. Instead, it ruminates on "what if" scenarios and future uncertainties.

 

Key characteristics of anxiety:

  • Future-focused: Anxiety is oriented toward what could happen, rather than what's happening now.
  • Unclear threats: The source of anxiety is often vague or imagined
  • Persistent sensations: Physical symptoms tend to linger.
  • Can feel difficult to "turn off": like a constant background noise in your mind.

Anxiety might show up as nervous thoughts about an upcoming presentation, ongoing worries about health, or a general sense of unease in uncertain situations. While these worries might have a basis in reality, they often focus on potential threats rather than immediate ones.

 

Physical signs of anxiety:

  • Muscle tension that doesn't seem to go away.
  • A state of constant alertness or chronic vigilance.
  • Trouble falling or staying asleep.
  • Digestive issues.
  • Difficulty concentrating on tasks.

 

Understanding panic attacks

 

A panic attack is like your body's emergency system going into overdrive – imagine a fire alarm blaring at full volume when there's no actual fire. Unlike anxiety, which builds up gradually, panic attacks strike suddenly and intensely, creating an overwhelming sense of crisis that typically peaks within minutes.

 

It's as if your body's "turbo button" were being pressed without warning. Stress hormones flood your system, triggering powerful physical and emotional responses that can feel alarming.

 

Key characteristics of panic attacks:

  • Sudden onset: They often seem to come "out of nowhere".
  • Rapid intensity: Symptoms build quickly, usually peaking within 10-20 minutes.
  • Unpredictable timing: Panic attacks can occur during calm situations.
  • With or without triggers: Sometimes they're linked to a situation, other times, they're not.

Common physical sensations of a panic attack:

  • Racing heart and rapid breathing
  • Sweating and trembling
  • Chest tightness or pain
  • Dizziness or nausea
  • Feelings of unreality or detachment
  • Intense fear of losing control or dying

What makes panic attacks particularly difficult is their combination of intense physical sensations with frightening thoughts.In the moment, they can feel overwhelming and even life-threatening.

 

However, it’s important to remember:

  • Panic attacks are not physically dangerous.
  • They are temporary, even if they feel intense.
  • They are highly treatable with the right techniques and support.

Understanding that panic attacks are a temporary surge of physical sensations is the first step toward managing them effectively.

 

Is somatic therapy effective for treating anxiety and panic attacks?

 

Somatic, or body-oriented, therapy can be particularly effective for addressing anxiety and panic attacks because it goes beyond traditional talk therapy and behavioral approaches. Instead of focusing solely on thoughts and analysis, it's about working directly with the body to regulate exaggerated reactions. Since anxiety is a deeply physical feeling, the most effective way to calm an overstimulated nervous system is often through the body and breath.

 

What if, instead of resisting anxiety or imaging the worst-case scenario, you allowed yourself to simply feel it? What happens the moment you let go of trying to control or predict what might happen next?

 

Somatic therapy invites you to explore these possibilities.

 

How can I support you?

 

If you're ready to approach your feelings of fear in a new way, somatic therapy offers tools to:

  • Bypass the overactive "control center" in your mind.
  • Work directly with your body to release tension and restore calm.
  • Reconnect with your natural state of inner balance and resilience.

By focusing on the body, somatic therapy provides a practical and effective way to shift your reactions and create lasting change.

 


client feedback on sessions dealing with anxiety & panic

out of the dead ends

 

 Following a recommendation from friends, I started body therapy with Laura. The decisive reason for trying it was recurring panic attacks I couldn't explain, which left me incapacitated. During the sessions, I not only discovered the triggers for these attacks but also understood the origins of certain feelings that had persisted for many years and which I had come to regard as "normal": a diffuse general dissatisfaction, recurring depressive moods, and the feeling of being stuck in a dead-end without a way out.

Recognizing the causes and realizing that changing the situation was within my power was an enlightening moment (it might sound exaggerated, but it was indeed like that). The physical work not only loosened physical tensions but also unraveled various mental and emotional knots. I have regained a positive outlook on my life and being. I am certain that this is not only thanks to body therapy itself but especially to Laura's empathetic therapeutic skills. I am very grateful for this experience! 

 

Jean D., bookstore owner, 41

 

panic attacks during exams

 

❝ Laura was recommended to me by a friend as I was increasingly suffering from panic attacks, concentration problems, and fears about the future towards the end of my exams. Although I had undergone behavioral therapy a few years earlier, it was only when I became aware of things on a physical level that I could make sustainable changes. I learned to implement in my daily life what my mind had long understood. The sessions with Laura were intense and enriching. 

 

Anonymous review on Jameda