A Step-By-Step Emergency Plan for Coping With Panic and Anxiety

A Step-By-Step Emergency Plan for Coping With Panic and Anxiety

A Step-By-Step Emergency Plan for Coping With Panic and Anxiety.Are you battling sudden anxiety attacks or panic attacks and need how to stop anxiety attacks right now?

In this Cracking Addiction episode, Dr Ferghal Armstrong delivers your emergency anxiety toolkit—a step-by-step plan for anxiety and panic attack help! Whether you’re seeking how to stop panic and anxiety attacks for good, tackling anxiety at work, or fighting how to stop anxiety attacks and overthinking, this guide has you covered.

Dr Ferghal Armstrong explains why panic attacks strike, unpacking the role of adrenaline and hyperventilation in your body. Learn coping strategies and mental health tools like the 54321 technique for grounding techniques, square breathing, and 4-7-8 breathing to calm your mind fast.

Discover paced breathing and progressive muscle relaxation to ease tension, plus dialectical behavior therapy tricks like DBT TIP skills (Temperature, Intense exercise, Paced breathing) to stop anxiety attacks in their tracks—whether at home or anxiety at work.Curious about how to stop anxiety attacks at work or when diazepam fits into anxiety treatment?

Dr. Armstrong reveals when meds help and why your own anxiety management tools often outshine the medicine cabinet. From grounding techniques to environment tweaks, these science-backed mental health tools empower you to take control, no matter if anxiety attacks are new or longstanding.For instant anxiety and panic attack help, grab our FREE downloadable Emergency Anxiety Toolkit infographic—link in the show notes! Save it, print it, or keep it on your phone for how to stop anxiety attacks right now, anytime, anywhere.

This episode blends actionable coping strategies, expert insights from Dr Ferghal Armstrong, and hope to not just survive but command your next panic attack with confidence.


Download the Emergency Toolkit PDF.https://meducate.now/wp-content/uploads/2025/06/MeducateEmergency-Anxiety-Attack-Toolkit.pdf


Chapters00:00:00 Understanding Anxiety and Panic Attacks

00:00:40 Symptoms and Reality—Why Panic Attacks Aren’t Dangerous

00:01:02 The Importance of Having a Clear Plan

00:01:35 Step 1: Acknowledge the Anxiety Attack

00:01:55 Step 2–3: 5-4-3-2-1 Technique)

00:02:42 The Role of Breathing—Hyperventilation and How to Stop It

00:03:07 Breathing Techniques: Square Breathing and 4-7-8 Breathing

00:03:38 Gentle Movement and the TIP DBT Technique

00:04:21 TIP: Temperature, Intense Exercise, Paced Breathing

00:05:19 Progressive Muscle Relaxation

00:06:02 Why Fast Breathing Happens and How to Reverse It

00:06:26 Practical Slow Breathing Exercise

00:06:54 Medication Use: Diazepam Explained

00:07:35 Practice and Preparation: Emergency Anxiety Toolkit

00:08:03 Recap of the Go-To Anxiety Attack Strategy


#AnxietyAttack #PanicAttack #HowToStopAnxietyAttacksRightNow #DrFerghalArmstrong #MentalHealthTools

Jaksot(218)

LAIB - Sublocade

LAIB - Sublocade

Cracking Addiction discusses Sublocade one of the LAIB preparations available and how to commence, maintain and manage any dose changes or complications associated with Sublocade.Sublocade is a long acting injectable buprenorphine (LAIB) manufactured by Invidior that uses the “Atrigel” system to provide for a sustained and prolonged delivery of buprenorphine into the systemic circulation after subcutaneous injection.Discussions and comments in our videos are for informational purposes only and should not replace the advice of your medical professional. Please consult with your doctor before making any changes to your medical treatment or lifestyle.Latest Blogshttps://www.meducate.com.au/blogAbout Meducate ®Meducate provides online education for doctors, clinicians, health professionals and the public.See the website to browse the many different talks and courses available https://www.meducate.com.au

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LAIB - Buvidal

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Cracking Addiction discusses Buvidal one of the LAIB preparations available and how to commence, maintain and manage any dose changes or complications associated with Buvidal.Buvidal is a long acting injectable buprenorphine (LAIB) preparation manufactured by Camurus and uses “FluidCrystal” technology to provide for a sustained and prolonged delivery of buprenorphine into the systemic circulation after subcutaneous injection.

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LAIB  Special Circumstances

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Episode 21 of Cracking Addiction explores methadone pharmacokinetics, breakdown and interactions within the body and interactions with other drugs.Methadone is a drug with a wide variability in its absorption with oral bio-availability ranges from 35% to 100%. This is a significant amount of variability and explains why the same dose of Methadone can impact different patients differently. Methadone is metabolised within the liver by the cytochrome P450 enzymes but mainly 3A4. There is a 17-fold inter-individual variation of methadone blood concentration for a given dosage and variations in metabolism account for a large part of this variation. Kinetic interactions influenced by the CYP 450 enzyme can affect plasma methadone levels.• Inducers of CYP450 can• Accelerate the metabolism of methadone• lower methadone plasma levels• Precipitate opioid withdrawal • Inhibitors of CYP450 can • Slow the metabolism of methadone• Increase plasma levels• Produce opioid toxicity (sedation, overdose)Methadone is excreted renally with approximately 10% of drug renally eliminated unchanged. Renal excretion of methadone urinary pH dependent with increased Methadone excretion noted at pH less than 6 and decreased Methadone excretion at higher pH levels.About Meducate ®Meducate provides online education for doctors, clinicians, health professionals and the public.See the website to browse the many different talks and courses availablehttps://www.meducate.com.au

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Methadone pharmacology and induction

Methadone pharmacology and induction

Episode 20 of Cracking Addiction explores methadone, its origins, the pharmacology behind methadone and how to commence a patient on Methadone.Methadone is a synthetic long acting mu receptor agonist suitable for the treatment of opioid use disorder. Methadone has a longer plasma half life than morphine (average 22 hours (15-32 hours) vs 2 hours for morphine) which permits once daily supervised dosing.https://www.meducate.com.au/blogAbout Meducate ®Meducate provides online education for doctors, clinicians, health professionals and the public.See the website to browse the many different talks and courses availablehttps://www.meducate.com.au

15 Joulu 202122min

Opioid use disorder Post Partum

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Episode 19 of Cracking Addiction explores the management of opioid use disorder in the post partum period.Post birth the patient's usual oral methadone dose can be continued in the peripartum and post partum period. There is a theoretical concern in the postpartum period of over-sedation as methadone levels may increase as plasma volume and hepatic clearance normalise post the delivery of the child. Latest Blogshttps://www.meducate.com.au/blogAbout Meducate ®Meducate provides online education for doctors, clinicians, health professionals and the public.See the website to browse the many different talks and courses availablehttps://www.meducate.com.au

9 Joulu 202111min

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