As noted previously, the range of treatment options for panic, anxiety, and/or depression is quite wide. You aren't forced to have to accept only one form of treatment alone (ie. only drugs). In this section, I will identify some treatment options and give just a brief idea of what they are all about, for the recommended readings and links provide a thorough description of most of the treatment options I make note of here. And of course, talk with your health professional to get his/her knowledge and opinion of various treatment options.    Therapy/Counselling ... Meeting with a psychiatrist, psychologist, or therapist is one option for treatment for panic, anxiety, and depression. With the right therapist, who is empathic, compassionate, and accepting, therapy/counselling provides a safe haven for an individual to talk about symptoms, difficulties, and life stresses or traumas. One should not fear the stigma that is sometimes attached to getting therapy, for many people go to counselling, people of all ages, backgrounds, and walks of life. Counselling can help you to release hurts, fears, and difficulties that may be plaguing your life, and it can help to bring sense to the feelings and things in your life that may at first not make sense. The trick is to hopefully find that therapist or psychologist that you feel comfortable with, that you feel listens well and understands you. It is not uncommon for an individual with panic, anxiety, and/or depression to have to seek out more than one counsellor - I did - and that's okay. The important thing is to find that person that will be the best person to help you.    Medication ... Prescription medication is another treatment option for panic, anxiety, and depression. This is one option to which one must give serious thought. If a person just isn't comfortable taking medication, then he/she should choose not to do so. And that's the thing, it is that person's choice and a person should not be forced into doing anything with which he/she feels uncomfortable. Only under circumstances where a person might harm oneself or others would I recommend medication outright, at least, in my somewhat limited knowledge of medications.    In my experience with panic, anxiety, and depression, I can see a lot of value from medications. Granted, they aren't a cure for our problems, but they can help stabilize a person to a level where they are calmer or of a better mood to be able to learn coping skills and techniques to be able to help themselves. If a person decides to accept medication into their treatment program, then it is advisable to read up on the medication one is taking, to learn of side effects, efficacy, and any special instructions that need be followed when taking a certain medication. Regarding side effects, in hearing of/reading the potential side effects of a certain medication, do not be alarmed if that list of effects is rather long or frightening. A lot of side effects do not actually develop for most people, but if they developed for some people, even for only a few, the effects need be mentioned in the medication literature for general precaution purposes.    There is a large number of medications out there for treating panic, anxiety, and depression, and I won't even attempt to cover them here. Generally though, those meds used for panic, anxiety, and depression fall into the categories of anti-depressants and tranquillizers of one kind or another. We are in a promising time in the course of drug development, for there are new drugs out on the market that perform far better than drugs used even only five or ten years ago. Check my reading list and links for specific information on medications and as per usual, request all the information you seek about meds from your doctor. Be proactive in your treatment program, seek out the necessary information, and be informed. One last note about meds ... it is not uncommon for a person to have to try more than one medication before finding the one that works for them. Don't let that discourage you from thinking that medication cannot help you.    Cognitive/Behavioral Strategies ... Personally, I cannot emphasize enough the importance of this treatment option. When it comes to panic, anxiety, and depression, the lasting improvements to our emotional health occur when we strive to change the cognitive (thinking) and behavioral habits that work to prolonge our misery. What I am getting at here are such things as negative thinking (ie. "I am worthless ...", "I will never feel better ...", "Oh no, not the anxiety again!"), pessimistic attitudes (about oneself, one's recovery, and maybe life in general), inaction of exercising coping skills and positive beliefs, not facing our fears, and so on. Yes, this is all hard work and positive results do not materialize overnight, but this is where healing, real healing, will occur, healing that will be lasting. This is where we can develop strength, personal growth, tenacity, and tolerance, to face the trials of life far better than before. Here is where we can gain the upper hand in the battle with panic or depression and take back control of our lives and our health.    Although hard work, cognitive therapy and techniques and the principles behind them are relatively simple ... changing negative, unhealthy, and distorted thoughts into positive empowering thoughts. The "Feeling Good" book by David Burns, included in my recommended readings list, is an excellent resource for understanding and learning about cognitive distortions and the techniques useful to change them. Do check my reading list and links for further information.    When talking about behavioral strategies, I am talking about things such as exposure therapy, desensitization, facing the things and situations that create fear, anxiety, and/or depressive feelings in us. For example, if anxiety arises while driving, socializing, or shopping, an individual has to do just those things ... get back into the car, join that staff party, or visit the mall, despite the fear that these situations create, to be exposed to these situations, to find that one can do these things and a panic attack or fit of anxiety need not result (the positive thinking interplays with this sort of therapy). One need not jump right back into the situations that bring anxiety head first ... small steps are just fine and will still result in positive change.    For example, I had panic attacks while driving. I didn't stop driving altogether, but my frequency of drives certainly did decrease for a while. A strategy for this, to desensitize yourself from the fear of the driving? Example ... week one, just spend some time sitting in the car ... week two, riding along with someone else for short distances ... week three, driving short distances with someone, then driving longer distances, and then driving alone, and so on. Persevering despite the symptoms, despite the fear, taking action while incorporating positive thoughts and beliefs, and taking pride in your success in doing these things and relishing in your success. Anything is possible! Again, please refer to my reading list and links to read further about cognitive and behavioral treatment strategies.    Coping Skills ... There are many skills we can learn that can help us to cope with panic, anxiety, and depression, and that can help us to prevent these things from happening in the first place. Here, I am refering to things such as relaxation techniques (ie. progressive muscle relaxation, meditation, listening to relaxation cassettes) and deep slow diaphragmic breathing techniques (to slow down a racing heart, hyperventilation, or a racing mind).    Visualization (seeing oneself in a feared situation, and feeling strong and calm), exercise (to burn off adrenaline and other body chemicals that fuel panic and anxiety), external distraction (getting involved in an activity, to take your mind off that anxious sensation within your body) are other examples of coping and relaxation techniques. These are invaluable skills that can be utilized in almost any situation. The key is to practice them on a regular basis, even when you're feeling fine. Practicing coping skills when one is feeling good will strengthen the skills so that when a difficult time occurs, the skills are already in place and ready to use. The "Tapir" link I have on my links page is a good web site to find information on some of these kinds of skills.    Nutrition ... Through my experience with panic, anxiety, and depression, I have learned that certain foods, substances, and vitamins indeed can play a role in both illness and health. A common recommendation given to persons with panic and anxiety is to reduce the amount of caffeine and sugar one consumes. Some food allergies might also be a culprit for creating unpleasant emotional symptoms. Through my readings, I have read in numerous places that, specifically, the vitamin B complex, especially B5, B6, and B12, certain amino acids, calcium, and magnesium are beneficial for combatting stress, anxiety, and depression.    I am still searching for a comprehensive nutrition web site as it pertains to panic, anxiety, and depression, but once I find one (or more!), I will be including links to them here on my site. In the meantime, the "Prescription For Nutritional Healing" book is a great resource to learn more about how nutrition can help with anxiety and depression.    Alternative Medical Therapies ... Nowadays, many people are seeking relief for emotional and physical ailments in alternative therapies, and the list of alternative therapies is a long one. Some of them may indeed be very beneficial for panic, anxiety, and depression. Such therapies include herbology, acupuncture, aromatherapy, massage, flower remedies, fasting (for detoxification), hypnotherapy, light therapy (ie. for seasonal affective disorder ... aka the "winter blues"), reflexology, and many others. There are many books and websites about alternative therapies, and also many practitioners of such therapies all over the place. Take a look here online, and locally for resources to provide you with further information on any alternative therapy you might be interested in and giving a try.    Support Groups ... And last, but certainly not least, are support groups for persons with anxiety and mood disorders. Support (from friends, family, and special support groups) is an invaluable resource for recovering from our stresses and ills. One needn't face acute anxiety and depression alone, for there is help out there in the form of support groups and various organizations that provide support services for persons with difficulties with anxiety and depression. Organized support groups lend themselves to being very compassionate, as they are made up of people who have all been in the same boat as you.    I was lucky to find an awesome group here in my city and it has been a tremendous experience, to meet others with the same difficulties and concerns as me, and who could empathically reach out to me to lend support, advice, and strength. And I certainly hope that there are groups like this one where you are. Call your clinic, local hospital, or social service organizations, to locate a group in your area. [ My Story ][ Diagnosis ][ Suspect A Problem ][ Treatment Options ][ Herbs & Natural Remedies ] [ Links ][ Suggested Reading ][ Christian Support ][ Inspirational Quotes ][ Main Page ]