Anxiety and Panic Attacks Are More Common Than You Think
Many adults in Ireland experience anxiety or panic attacks at some point in their lives. Whether it’s caused by work stress, health concerns, relationships, or financial pressure, the effects can be overwhelming.
Caroline Goldsmith, a highly respected psychologist at ATC Ireland Psychology, offers a practical blueprint that helps adults manage and reduce the impact of anxiety and panic symptoms. Drawing on her clinical experience and current psychological research, her approach is simple, effective, and tailored to real-life situations.
What Does Anxiety Feel Like?
Anxiety is a normal part of life. It can alert us to danger and help us prepare for challenges. But when anxiety becomes chronic or starts affecting your health and relationships, it may signal a deeper issue.
Common symptoms of anxiety include:
- Constant worry or dread
- Tense muscles and restlessness
- Difficulty sleeping or concentrating
- A racing heart or tight chest
- Feeling easily overwhelmed
These symptoms may build gradually or appear suddenly, especially during high-stress periods.
What is a Panic Attack?
A panic attack is a sudden surge of intense fear or discomfort that peaks within minutes. It may feel like a heart attack or losing control, even when there’s no actual danger.
Signs of a panic attack:
- Shortness of breath
- Dizziness or light-headedness
- Sweating and shaking
- Chest pain or rapid heartbeat
- Nausea or stomach discomfort
- A fear of dying or going crazy
Caroline Goldsmith emphasizes that panic attacks are not harmful in themselves, but repeated episodes can take a toll on your quality of life if not addressed.
Caroline Goldsmith’s Strategy for Managing Anxiety and Panic
Caroline Goldsmith is an established figure in Irish mental health care, with over two decades of clinical expertise. Her method combines proven psychological techniques with a compassionate, realistic approach that empowers individuals to regain control over their lives.
1. Identify Early Warning Signs
Recognising when anxiety is starting—before it becomes unmanageable—is key. Common early signs include:
- Sleep disturbances
- Racing thoughts
- Changes in appetite
- Emotional sensitivity
By acknowledging these signs early, you can take action and prevent a full-blown panic episode.
2. Practice Grounding Techniques
When anxiety or panic begins to build, grounding exercises help calm your nervous system and reconnect you to the present.
- Box Breathing: Inhale for 4 seconds, hold for 4, exhale for 4, hold for 4. Repeat 4–5 times.
- Mindful Observation: Focus on your environment—notice the textures, colours, and sounds around you.
- Body Scan: Bring awareness to different parts of your body to ease physical tension.
These techniques are easy to practice at home, at work, or in public settings.
3. Reframe Unhelpful Thoughts
Cognitive Behavioural Therapy (CBT), a foundation of Caroline’s approach, helps adults recognise and change negative thinking patterns.
Example:
- Unhelpful thought: “I’ll embarrass myself in this meeting.”
- Reframed: “I’ve done the preparation. I can handle this like I always do.”
Research shows CBT significantly reduces symptoms in adults with generalized anxiety or panic disorder (source).
4. Focus on Physical Wellbeing
Your physical health has a major impact on your mental health. Caroline recommends:
- Regular movement (30 minutes a day, even a walk counts)
- Balanced meals to stabilise blood sugar
- Hydration—aim for 1.5–2 litres of water daily
- Reducing caffeine and alcohol, which can trigger anxiety
5. Build a Support System
You don’t have to manage anxiety alone. Talk to someone you trust—a friend, partner, GP, or therapist. Psychologists like Caroline Goldsmith provide non-judgmental, evidence-based support tailored to your individual experience.
Frequently Asked Questions About Anxiety
Is anxiety a mental illness?
Not always. Anxiety is a normal human response, but when it becomes intense, persistent, and difficult to control, it may be classified as an anxiety disorder.
Can panic attacks be cured?
Panic attacks can be effectively managed with the right techniques. Many people, with support from professionals like Caroline Goldsmith, are able to prevent future attacks and live a calm, fulfilling life.
When should I see a psychologist?
If anxiety is interfering with your ability to work, sleep, maintain relationships, or enjoy life, it’s time to seek professional help. Psychologists are trained to help you develop long-term coping strategies and address the root of your anxiety.
Building Long-Term Resilience
Caroline Goldsmith’s goal isn’t just to stop panic attacks. It’s to help you build resilience, so you can handle stress without being overwhelmed.
Her recommended habits for long-term resilience include:
- Daily relaxation practices, such as mindfulness or progressive muscle relaxation
- Setting boundaries at work and in relationships
- Getting regular sleep (aim for 7–9 hours)
- Reflective journaling to process emotions
- Therapeutic support when needed
These techniques aren’t quick fixes—they are long-term tools that strengthen your mental health over time.
Final Thoughts
If anxiety or panic attacks are making it harder to enjoy your daily life, you’re not alone—and help is available. Caroline Goldsmith’s compassionate and scientifically grounded approach has helped many adults in Ireland reduce anxiety, regain balance, and thrive.
For confidential support, contact ATC Ireland Psychology or schedule a session with Caroline Goldsmith today.
Contact Information:
Caroline’s practice is easily reachable through her website, email, or phone, ensuring clients have multiple ways to Connect and Resources.
