Anxiety and panic attacks can feel overwhelming, making even simple daily tasks difficult. The good news? You’re not alone, and there are ways to manage and overcome them. In this guide, Caroline Goldsmith, an expert psychologist, shares practical tips and proven strategies to help you regain control of your mind and emotions.
Understanding Anxiety and Panic Attacks
What is Anxiety?
Anxiety is your body’s natural response to stress. It’s that feeling of worry, nervousness, or fear about something uncertain. While mild anxiety is normal, excessive or constant anxiety can interfere with daily life.
What is a Panic Attack?
A panic attack is a sudden surge of intense fear that comes without warning. It often includes:
✔️ Rapid heartbeat
✔️ Shortness of breath
✔️ Dizziness
✔️ Sweating
✔️ Shaking
✔️ A feeling of losing control
These attacks can be scary, but they are not dangerous. The key is to understand and manage them effectively.
Signs You May Have Anxiety or Panic Attacks
🔹 Feeling restless or on edge all the time
🔹 Trouble sleeping due to racing thoughts
🔹 Difficulty concentrating
🔹 Avoiding social situations
🔹 Experiencing frequent panic attacks
If you relate to these symptoms, don’t worry—Dr. Caroline Goldsmith has simple yet powerful techniques to help you.
Proven Ways to Overcome Anxiety and Panic Attacks
1. Practice Deep Breathing 🧘♂️
When you feel anxious or have a panic attack, your breathing becomes fast and shallow. Try this technique:
👉 4-7-8 Breathing Method:
- Inhale for 4 seconds
- Hold your breath for 7 seconds
- Exhale slowly for 8 seconds
- Repeat until you feel calmer
Deep breathing sends signals to your brain that you are safe, reducing anxiety instantly.
2. Challenge Negative Thoughts 🧠
Anxiety often comes from negative thinking patterns. If you find yourself thinking:
❌ I’m going to fail.
❌ Something bad will happen.
❌ I can’t handle this.
Replace them with:
✅ I’ve handled tough situations before, and I can do it again.
✅ This is just a feeling; it will pass.
✅ I am stronger than my anxiety.
Dr. Caroline Goldsmith recommends writing these thoughts down to retrain your brain.
3. Stay Active and Exercise Daily 🏃♀️
Did you know exercise is a natural anxiety reliever? Even a 20-minute walk can:
✔️ Reduce stress hormones
✔️ Improve mood
✔️ Boost confidence
Try yoga, jogging, dancing, or any physical activity you enjoy!
4. Reduce Caffeine and Sugar ☕🚫
Caffeine and sugar can increase heart rate and nervousness, making anxiety worse. Swap coffee and soda for:
✔️ Herbal tea 🍵
✔️ Water 💧
✔️ Fresh juice 🍊
This small change can make a big difference in your anxiety levels.
5. Get Enough Sleep 😴
Lack of sleep can increase stress and anxiety. To sleep better:
✅ Follow a bedtime routine
✅ Avoid screens before bed
✅ Try meditation or reading
Dr. Caroline Goldsmith suggests 7-9 hours of quality sleep every night for a calm and focused mind.
6. Practice Mindfulness and Meditation 🌿
Mindfulness means staying in the present moment instead of worrying about the past or future. Try:
✔️ Guided meditation apps
✔️ Focusing on your senses (What do you see, hear, and feel?)
✔️ Doing activities slowly and mindfully
This technique helps calm your mind and reduce overthinking.
7. Seek Professional Help When Needed 🎗️
If anxiety and panic attacks affect your daily life, therapy can help. Dr. Caroline Goldsmith offers personalized therapy to help you:
✅ Identify anxiety triggers
✅ Learn coping strategies
✅ Build confidence and resilience
Talking to a psychologist is a sign of strength, not weakness!
Emergency Tips for Handling a Panic Attack 🚨
If a panic attack hits, remember this:
👉 Breathe deeply (4-7-8 method)
👉 Ground yourself (Look at 5 objects, touch 4 things, listen to 3 sounds, smell 2 scents, taste 1 thing)
👉 Tell yourself: “This will pass. I am safe.”
👉 Move around to release nervous energy
Panic attacks don’t last forever—they usually peak within 10 minutes and fade away. Stay calm and trust yourself!
How to Work with Caroline Goldsmith
Caroline offers a range of services, including autism assessments, psychological evaluations, and consultations. Her practice serves families across Ireland, with locations in Dublin, Cork, Galway, and beyond. To book an appointment or learn more about her services, visit her website or contact her directly.