What you can do..............

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  Seek immediate advice and consultation from a qualified health care professional if you have any of the serious and critical symptoms

• Seek advice and consultation from a qualified mental health professional if you experience symptoms of anxiety and panic that are either recurrent, severe, debilitating, seem unusual or unrelated to an existing health problem.

• Seek medical advice if you have health problems or you have not had a medical evaluation for your symptoms.

• Recognize the biological effects of alcohol. Alcohol is a depressant in which prolonged or excessive use will increase and deepen symptoms associated with anxiety. Withdrawal from alcohol and certain drugs can produce symptoms of anxiety and panic.

• Avoid drugs that are not medically appropriate or approved by your physician. Some symptoms of anxiety and panic are associated with certain medications.

• When anxious or panicked, remember to breath fully and calmly and at a normal regular intervals. An occasional slow deep breath can help you relax and can prevent symptoms of panic. Avoid rapid short breaths.

• Maintain regular physical activity. Physical activity can be an effective way to relieve symptoms and build strength to resist stress.

• Don't fight your symptoms of anxiety by trying to wish the feelings away. Will power is not a solution.

• Do not focus or dwell on how it might get worse. Negative predictions can result in panic.

• It can help to focus on and do simple, fun, interesting and safe manageable activities or tasks.

• Notice when you eventually stop thinking frightening thoughts your symptoms tend to fade in time.

• Humor and laughter are good best ways to reduce and prevent symptoms of anxiety and panic.

• Notice if there is a relationship between what you are doing and your symptoms. This can help during an evaluation and in treatment of these disorders.