Anxiety & Panic Management
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Anxiety & Panic Management
Practical strategies and medication options to reduce worry, irritability, and physical symptoms Anxiety can show up as nonstop worry, irritability, restlessness, or physical symptoms like chest tightness, fast heart rate, stomach upset, and poor sleep. At Infinity Wellminds Services PLLC in Tacoma, WA, we offer practical, evidence-based care to calm your mind and body. Visits are available in person (ADA-accessible clinic) and via secure telehealth across Washington.
What we help with
Generalized anxiety and excessive worry/rumination
Panic attacks and fear of future attacks
Social anxiety and performance anxiety
Health anxiety and intrusive “what if” thoughts
Sleep disturbance, muscle tension, GI symptoms
Anxiety with ADHD, depression, or bipolar spectrum
How our care works
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- Gentle assessment:
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- Clear picture of triggers, thoughts, body sensations, and avoidance patterns
- Review of current medications/supplements, caffeine/nicotine, and sleep
- Screening for co-occurring conditions and safety
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- Personalized plan:
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- Skills you can use immediately: paced breathing, grounding, muscle release, “worry window,” and thought labeling to break rumination
- CBT-based tools:exposure for panic and avoidance, interoceptive exercises, and lifestyle anchors (sleep, light, activity, nutrition)
- Medication options (when appropriate):SSRI/SNRI first-line choices, buspirone, hydroxyzine or beta-blockers for specific situations; time-limited use of other agents only when clinically indicated
- Coordination: with your therapist or PCP (with consent)
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- Ongoing support:
- Short, focused follow-ups every 2-4 weeks at first
- Simple trackers for symptoms, sleep, and progress
- Stepwise adjustments to keep gains steady
- Gentle assessment:
First visit: what to expect
- 60-75 minutes to map your anxiety cycle and set goals
- A clear two-week starter plan (daily skills menu, sleep steps, and med guidance if used)
- Written after-visit summary and your next check-in date
Daily anchors we'll build together
Consistent wake time and brief morning light exposure
60-90 minutes of evening wind-down (less scrolling, more calm cues)
Smart caffeine timing and gentle movement
A 60-second panic reset for spikes anywhere
Medication Approach
We start with skills; add or adjust medications only if needed-balancing benefits, side effects, and your preferences. If therapy is indicated, we’ll coordinate care, so meds and skills work together.
FAQS
Not always. Many patients improve with skills alone; we'll decide together.
Yes. With exposure-based tools and steady practice, attacks become rarer and less intense.
For many adults, yes especially when combined with between-visit tools.
Ready to feel calmer?
Book an appointment (in-person or telehealth) to get a plan that fits real life. If you’re in crisis or worried about immediate safety, call 911 or text/call 988 for the Suicide & Crisis Lifeline (U.S.).