Five Things You Can Do Today to Manage Anxiety
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Are you one of the 40 million Americans who had at one point or another in their lives experienced some form of anxiety disorder? Do you join the many who stay awake all night fretting and worrying about what the future holds? Many people are oftentimes clueless on how to deal with their anxieties which sometimes take over their lives and create havoc in their families.
Anxiety is a common fact of life. It is a normal body function, which is actually the body’s coping mechanism whenever the body experiences stress or perceives a threat in the environment. It allows for the body to get into a “fight or flight” mode when challenged or facing an imminent danger.
These days, it is even more quite common for people to suffer from anxiety disorders, because of the current economic crisis. It is but common for people to be worried about the effects of the crisis these days – loss of jobs, unpaid loans and debts, depreciating home values. However, when levels of anxiety become unmanageable that it prevents you from conducting your daily affairs, you could be experiencing an anxiety disorder.
Although there are many anxiety disorder treatments, you could help yourself by doing five things today that can help lower your anxiety level:
1. Analyze the situation. Find out what is it exactly that is causing you to be anxious. Make a list of the top 5 causes of fear and anxiety in your life today. Could you do something about 1 or 2 of them today, right now that can minimize your anxieties by doing simple things? For example, if you’re juggling your time between home and career and you find yourself always short of time to handle all your tasks, can you delegate at least one task today to another member of your family, so that you can eliminate that source of anxiety?
2. Imagine the worst that could result if the one thing you are most anxious about happens. Doing so will make you realize your options and free your mind from the idea that you don’t have a lot of options available in your life. For example, if you constantly worry about your job, ask yourself what else you can do if you do lose your job, rather than constantly worrying about it. You will soon find out that when our worst nightmares do happen, it usually does not mean the end of the world for us.
3. Remove the toxins in your life. Minimize or totally stop drinking coffee, smoking, or drinking alcohol which have all been proven to aggravate anxiety levels.
4. Take a deep breath and let go. When we do deep abdominal breathing, we increase the amount of oxygen entering our body. When breathing out, we let go of chemical toxins in our body which help us cleanse our systems. Deep breathing has also been established to be helpful in achieving a relaxed state which can help you lessen the effects of anxiety.
5. Talk. You can talk to yourself and tell yourself that you are just going through a phase and you have the power to channel your energies to create positive results in your life. You can also talk to your closest family member or friends. By simply venting it out, you can find out what is causing your anxiety and you can find ways to handle your situation better. Talk also to a professional medical care provider (a doctor or a psychologist) who can help you analyze your condition better.
These are just five simple things you can do today. Take small steps and you will soon realize that your condition is not totally hopeless. Many people all over the world diagnosed with anxiety disorders have been able to regain control over their lives. You too can do it, with patience and determination to live the life you deserve, free from the hold of anxiety.
Anxiety Attacks: When To Seek Professional Help
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Anxiety attacks can be quite frequent during major life changes such as a death in the family, a divorce or moving out. These are usually episodes of intense fear that result to bodily signs such as palpitations, difficulty in breathing, excessive sweating, dizziness and trembling. Oftentimes, the fear is aggravated by thoughts of losing control, having a heart attack or worse, of dying during an anxiety attack.
When your daily functions are hampered by constant anxiety, and when you feel these symptoms quite frequently, then a visit to a doctor or a therapist may be in order. There are other medical conditions that your doctor maybe able to rule out which may be causing your anxieties such as hypoglycemia or a thyroid problem. It is also possible that anxiety is caused by any of the medicines that you may be taking for an already existing health problem.
If your doctor concludes that your anxiety is not really caused by a medical condition, a consultation with a psychotherapist may be in order. Consult with a therapist who is familiar with anxiety disorders and who could give you options for treatment.
Finding a good therapist is crucial. One thing you can do is to ask for referrals from friends or family members. If you find this difficult because you feel uneasy admitting to your family or your friends that you have a problem, try getting referrals from a doctor you are comfortable confiding with.
What are the options available for treating anxiety disorders?
There are several options available for treating anxiety, depending on the kind of disorder. Generally though, anxiety disorders respond better to a blend of behavioral therapy and medication.
Behavioral Therapy
The most common form of behavior therapy, Cognitive Behavioral Therapy has been proven to be effective in dealing with anxiety. The sessions usually take from 5 to 20 weeks depending on the severity of the condition. The main focus of this kind of therapy is identifying the thought processes such as negative thoughts, false assumptions and illogical beliefs that cause your anxiety. The therapist will work with you in challenging these thought processes and help you replace these thoughts with more positive or more rational thoughts that will eventually create changes in the way you behave.
Medication
It has been established through research that medication works best when it is given to supplement or complement behavioral therapy. Medication alone has resulted to more relapses, usually within a two week period after use is discontinued. The most frequently prescribed medications for anxiety are the Selective serotonin reuptake inhibitors (SSRIs) and also benzodiazepines which have both been proven to reduce the frequency and intensity of anxiety attacks. However there are drawbacks to continued use of these medicines, such as dizziness, memory loss, sleepiness, and sometimes the body develops tolerance for them, that a relapse of the physical symptoms happens after 2 weeks of use.
Alternative Therapies
There are several alternative therapies that you can consider to cure anxiety. Anything that can contribute to a more relaxed mind such as relaxation techniques, meditation, yoga, even a good massage can reduce your level of anxiety and prevent further anxiety attacks.
If you think your anxiety level is higher than most people you know, and if you think that your anxiety attacks are getting too frequent, you should seek professional medical help. Self-medication is not advised, and if you try the alternative therapies mentioned above, make sure that you consult with your doctor first in order to rule out all other medical conditions that maybe causing your anxiety attacks.
Depression and Anxiety – Understanding the Most Common Mood Disorders
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Depression and anxiety are often thought to be the same thing, however there are subtle differences between the two. Depression usually creates other emotions such as despair, loneliness, hopelessness and anger. A person who is depressed is said to have a very low energy level and are usually unable to carry on with the everyday simple tasks that are necessary for survival.
A person suffering from anxiety disorder is oftentimes engulfed by fear and worries, and can experience sudden panic even without any visible danger or threat.
Depression is more visible in most cases, with most people who suffer from this exhibiting it because of the low energy of the person or the refusal to do everyday tasks. With anxiety however, sometimes it is not visible if the person is over anxious, unless he or she frequently has panic or anxiety attacks.
Both depression and anxiety can restrict a person’s ability to enjoy life, maintain healthy relationships and socialize. At the worst cases, people with these disorders are unable to leave their houses or their comfort zones.
In most studies of depressed patients, about 85 percent also exhibit generalized anxiety disorder while 35% experience regular panic attacks. Generalized anxiety disorder is more than the common anxiety we feel when we are doing something for the first time, like going for an interview or taking a complete physical exam.
With generalized anxiety disorder, the idea of danger is constant in the sufferer’s mind. A situation that may seem harmless to others may be interpreted by a person with this kind of disorder as potentially harmful.
Experts have found out that when anxiety and depression occur together, the symptoms are more pronounced. They had also established that depression with anxiety leads to a higher percentage of suicide than those with depression only.
Common Treatments for Depression and Anxiety
People suffering from depression and/or anxiety are often given anti-depressant drugs. However, the patient is advised not to use these prescription drugs for a long time, because they usually cause dependence and the body develops a tolerance for them in the long run, resulting to a likely recurrence of the symptoms to take place once the medications are discontinued.
Because both anxiety and depression are often linked together, it is important to address both issues and to supplement medication treatment with other therapies to attain permanent cure such as the following:
1. Relaxation techniques are highly recommended for patients who have frequent anxiety attacks. These include progressive muscle relaxation and abdominal breathing.
2. Cognitive behavioral therapy has been proven effective in treating anxiety disorders. The therapy focuses on replacing one’s thoughts of danger and despair with positive affirmations.
3. Developing a healthy lifestyle with proper diet, exercise and adequate sleep are also recommended to support the use of anxiety and depression medications. Regular exercise can also help in metabolizing the oversupply of the adrenaline hormone as well as reduced muscle tension. Avoiding health hazards such as smoking, alcohol, nicotine and illegal drugs greatly improves the chances of recovery of both anxiety and depression sufferers.
Anxiety and depression are the most common mood disorders, but they are not totally incurable. If you are experiencing anxiety and/or depression, try to reach out to people who care about you and let them know about your condition. Better yet, consult either a medical doctor or a psychotherapist who can help you develop an anti-anxiety and/or depression program that will help you live a happier, more peaceful life.
Helping Yourself Out of a Panic Attack
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Panic attacks can happen anytime and anywhere. That’s what most people who have experienced such an attack at one point or another in their lives often think. In fact, it is the thought of having an attack at the most unexpected places and time that can make some people develop an anticipatory anxiety or the constant nagging feeling that something bad is about to happen. For most people who suffer from this kind of anxiety, another condition may develop – agoraphobia, which creates a desire to stay away from open places, where they think another panic attack may suddenly take place. This may be a sign of a panic disorder already.
A person who had experienced just one panic attack knows how distressing and even frightening it can be. It is easy to think that during such instances, the person will choke or have a heart attack, because of the difficulty in breathing coupled by increase in heart rate. Others may even think they will faint, or even worse, that they will die during their a panic attack. However, these attacks usually last for only 10-20 minutes at the most, and soon afterwards, the symptoms will disappear.
If you had experienced a panic attack in the past, it will help you to understand what it is all about so that you would know what to do in case another attack happens. It is important to keep reminding yourself that you are only having a panic attack not a heart attack, that you will not faint nor die.
You can prepare yourself to handle the next attack. Here are several ways how:
1. If you are alone when a panic attack strikes you, make sure that you get yourself out of any danger, because as the attack progresses, you may not be able to focus on other activities. For example, if you are driving, pull over to a safer place, park the car and just try to relax. If you have a companion with you, tell them that you are going through an attack and to just assist you in case it gets worse.
2. Try to pull yourself away from whatever triggered the attack, such as a phobia or any stressful situation. Stop thinking that you can’t get away from the triggering factor, because a feeling of being trapped will all the more aggravate the attack.
3. Try to breathe deeply and start counting each breath at a steady, slow rate. The counting will help to take away your focus from the attack itself.
4. As you breathe deeply, try to visualize an image in your mind of a place where you once felt so calm and relaxed. Bringing that picture back into your mind will help you achieve that calm state which is necessary to handle that panic attack.
5. When the attack has subsided, try to lie down and continue with your deep breathing. Oftentimes, a panic attack can cause one to feel tired and drained of energy afterward. If you’re driving, call a family member or a friend to pick you up and drive for you.
You do not have to feel helpless when the next attack happens. Prepare yourself for it not with fear, but with the knowledge that it will only happen for a few minutes and that it will not make you lose your sanity nor your life.
Sure and Easy Ways to Overcome Anxiety Disorders
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One of the major setbacks of modern life is its fast pace that usually results to a lot of stress everyday. We all have to handle different pressures in our personal and career lives that can cause stress and trigger most anxieties. It has been proven many times that our anxiety level is related to the amount of stress factors in our lives. In other words, eliminating as much stress as we could can help us overcome anxiety in our daily lives.
Believe it or not, sometimes the most effective ways to manage anxiety are the simplest ones. We may be aware of these cures but sometimes reluctant to take the time to try them.
Slow Down!
First of all, you need to sit down and write a list of the most common stress factors in your life. Usually, people who are undergoing major life changes such as a change in career, a divorce or even death in the family suffer from a high level of stress. Others also feel stressed out because of the many commitments that they take in as they try to balance family and career.
If you’re one of the many people who do multi-tasking everyday and do not seem to find enough time to complete all that’s in your daily do list, the simple antidote to the stress factors you face everyday is simply to take a break!
If it’s not possible for you to get away from it all right away, try listening to good relaxing music or simply take short naps during the day. A simple day spent relaxing or even an afternoon off will do wonders for your mind and body and will easily recharge your spirit.
Maintain a Healthy Lifestyle
The stress factors that face us everyday can create a stress hormone buildup in our bodies. By taking care of our physical health, we are helping our body counteract the effects of these stress hormones. Pay attention to what you eat everyday, making sure to stay away from too much fat, sugar or salt in your diet. Eat plenty of good vegetables, take in a lot of fiber and liquid to ease your digestion and help the body absorb the nutrients that it needs for a healthier you.
Stay away from body toxins such as nicotine, alcohol, coffee and prohibited drugs. Get plenty of sleep and engage in a healthy physical exercise regimen to strengthen your bones and muscles.
Relax
Try to practice deep breathing at least 2 or 3 times a day or every time you feel so stressed out. Your body will get used to the feeling of calmness once you cultivate the habit of learning how to breathe deeply. You will also experience instant relief from stress if you try doing progressive muscle relaxation where you focus on each muscle group one by one and slowly bring each muscle group into a relaxed state, through alternate clenching and relaxing.
Cultivate a Happy Disposition in Life
Creating a relaxed environment in your home and a harmonious relationship with the people you live or work with and those you interact with everyday will help you achieve peace and calm in your life. By being tolerant of other people’s weaknesses or mistakes and trying to be more compassionate and towards others, you are also minimizing situations that can cause stress such as misunderstandings or unnecessary confrontations.
These are simple and practical ways to minimize stress in your life that can eventually help you overcome anxiety. However, if your anxiety has reached a level that is beyond what would be considered common or normal, it is best to seek for professional medical help to overcome anxiety.
Top Twelve Effects of Anxiety on Your Physical and Mental Health
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Everyone knows what anxiety feels like. Anxiety is a normal body reaction to stressful situations or to a threat that the mind perceives. Although the word connotes ugly images of nervousness, trembling and intense sweating, anxiety by itself is not totally bad for the body. In fact, it is a necessary reaction which allows the brain to activate our “fight or flight” response so that the body can protect itself from danger. It is what allows us to flee from an attacking stranger, or to jump from a burning house to save ourselves from fire.
Yet, anxiety can take its toll on the body and the mind, if it becomes excessive. A regular bout of anxiety where symptoms become too evident that they distract a person from doing his tasks is a serious concern. If these symptoms happen several times a day, then an anxiety disorder is already taking place in the person’s mind.
An anxiety disorder should not be taken lightly. If unaddressed soon or properly, the condition may worsen and can lead to depression, especially among young adults. The most immediate effect of anxiety in a person is it causes upheavals in his personal and professional life. The symptoms can be so debilitating sometimes that a person with this kind of disorder would sometimes prefer to just stay at home, especially if the disorder is also coupled with agoraphobia which is the constant fear that an anxiety attack will happen at a public place and escape is not possible.
Here are the top 12 most common effects of anxiety on the physical, mental and emotional health of a person:
1. Hyperventilation or breathing rapidly may result during an anxiety attack which can make you feel shaky, a little dizzy or light headed
2. Tension in the muscles may result to headaches and overall discomfort.
3. An elevated blood pressure can make you uneasy and dizzy, sometimes nauseous.
4. Your digestive system will be affected and may cause diarrhea or vomiting.
5. Your sleep patterns may be affected, causing you sleepless nights which results to chronic fatigue.
6. You may have feelings of inadequacy and dependence on others. You may experience “catastrophizing” which means you may develop thoughts of impending danger or calamity which you feel is beyond your control.
7. You may feel excessive, often irrational fear which grips you sometimes in the middle of the night. You become constantly irritable and unable to concentrate.
8. You may feel frustrated easily and may have a very poor image of yourself. Your confidence level is affected. Your social skills become almost nil, as worries about your “imperfections” or ” inadequacies” may stop you from building relationships.
9. You may develop other unhealthy coping mechanisms such as excessive drinking, smoking or drug abuse.
10. You may intentionally avoid experiences that otherwise would have enriched your life. You may not be able to maintain meaningful and gratifying relationships. Instead you may be drawn towards people who have the same outlook as yours or help you avoid situations that may have helped you overcome your anxiety.
11. Your self esteem maybe affected and you may develop the fear of public places (agoraphobia) which can make you unable to go beyond your comfort zones.
12. You may develop depression and if the condition remains untreated for a long time, you may start having suicidal thoughts.
If you or a person you know suffer from an anxiety disorder, do not hesitate to go to an authorized medical care giver, either a medical doctor or a psychotherapist. Do not feel that you are alone and can not go to anyone about your problem. After all, you are just one of the 40 million Americans who have been diagnosed with this condition.
You need to help yourself first, before help can come to you. Pay attention to what your body is telling you and seek help as early as possible.
Helping Your Child Get Over Anxiety
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About 40% of American adults suffer from anxiety disorders in different forms such as anxiety attacks, social anxiety disorder and panic disorder. There is also a substantial number of children and teens who suffer from anxiety, but a lot of these cases remain unreported and undiagnosed.
Most children who had been diagnosed with anxiety disorders usually get this condition during puberty which if left untreated can very well persist into their young adult years. Parents need to help their children overcome anxiety during their early years of development.
Symptoms of Child Anxiety Disorder
Children experience the same symptoms as adults who have periods of anxiety attacks. This may start as an irrational and strong fear which later on manifests as physical symptoms such as difficulty in breathing, numbness, discomfort, increased heartbeat, etc. Children may also complain of stomach ache, nausea, headaches and diarrhea.
Your child may also show difficulty in adjusting to or may withdraw from social situations constantly. Some parents may simply say that their child is “naturally shy”, not knowing that their child may already be suffering from social anxiety disorder.
Child anxiety is often caused by social situations, for example, when a child just moved to a new school, or when a child is a victim of school bullying or extreme peer pressure. If your child has been reported to be having difficulties to concentrate or a slow capacity to learn, this may also be a sign that your child is experiencing some form of anxiety
Dealing with Your Child’s Anxiety Attacks
If your child has shown any of the symptoms above, it is best that you consult a pediatrician or a therapist to understand your child’s condition better. Your child may be suffering from any of the common anxiety disorders such as generalized anxiety disorder, obsessive compulsive disorder, acute stress disorder, social anxiety or post traumatic stress brought about by a critical event in your child’s life.
Generally, medications and therapy are the usual treatments given to children suffering from child anxiety disorders, much like the same way adult anxiety disorder is managed. Do not attempt to self-medicate your child, meaning give your child the same medications prescribed for adults. These medicines may have adverse effects on your child, especially if given in dosages not prescribed by doctors.
Most of all, make your child’s home life a stress-free experience. Marital discord can place a heavy stress on children who may sometimes think they are the cause of their parents’ rifts. Try not to put too much pressure on your children to succeed or to be too competitive all the time.
Instead, encourage a healthy lifestyle of enough sleep, good diet, and exercise. Make it a habit to appreciate your children with praise and to assure them of your love for them.
Beating Agoraphobia – Avoidance is Not the Answer
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People who just went through their first panic attack usually develop a constant nagging fear that another panic attack is likely to occur again any time and any place. No doubt a panic attack can be scary and can leave ugly memories especially if the first attack happened in a public place and the sufferer was unable to control it.
It is not surprising then that people who could not get rid of these ugly memories of their first attack usually try to avoid public places, gatherings or other situations because of this fear. What worries them more is that the next attack will happen while they are in a public place and they will face embarrassment in front of everybody. Sometimes, they are also afraid that the attack will happen in a place where help is not readily available.
A fear of open spaces or more often called “agoraphobia” then develops because of this frequent anticipation of another panic attack. Oftentimes, people who have agoraphobia prefer to just avoid situations, people or events that they think can trigger a panic attack. Avoidance of these triggers, however, is just a temporary coping mechanism that may seem convenient at first, but something that often comes with a heavy price.
If you suffer from the condition of agoraphobia, do not be merely resigned to the idea that you are powerless to overcome it. There are other ways to manage this often irrational fear and to control the anxiety that comes with it, other than simply avoiding factors that you think will trigger a panic attack. You should not live the rest of your life unable to go outside what you consider as your comfort zone. Doing so means robbing yourself of opportunities to meet other people, form enriching relationships and discover new things outside of your “safe” territory.
Instead of letting this irrational fear of your next panic attack rule your life, gather the strength to face your fear and do something about it.
Below are 3 easy steps that can lead you to recover from agoraphobia and allow you to cure panic attacks.
1. Try saying positive affirmations to yourself several times a day that will help you decrease your stress levels. You can easily ward off anxiety that may trigger a panic attack by eliminating or at least diminishing stressful factors in your life. It has been proven that positive affirmations repeated many times daily help develop a more positive and happy outlook in life.
2. Do not be afraid to seek the support of your family and friends. Rather than staying within your comfort zone, and missing out on the chance to socialize, welcome your family and friends back in your life and ask them to help you overcome your agoraphobia. Remember, avoidance only makes matters worse – it is not the ultimate cure for agoraphobia.
3. Finally, do not be ashamed to seek professional help. You are not the only one with agoraphobia, and a lot of sufferers have already been able to successfully overcome it. A good professional health care specialist will be able to help you understand the condition better and can suggest options to handle this condition better.
Anxiety and Insomnia – Is Anxiety Robbing You of Sleep?
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Do you find yourself unable to sleep because anxiety keeps you awake at night? A lot of people find themselves deprived of sleep because of the worries that fill their thoughts in the middle of the night. Anxiety thoughts can become more elaborate at night and can cause you sleepless nights.
We can use distraction techniques during the day to avoid thinking or facing our fears and concerns that cause anxiety. At night, when we are left alone with our thoughts, we are confronted by “our demons” so to speak. Especially for people who live by themselves or in isolation, nighttime becomes a particularly stressful time of the day when sleep doesn’t come too easily and one is left to think of negative thoughts in the dark.
It has been proven that the stress hormone, cortisol is found in elevated amounts with people who suffer from psychological disorders, such as depression or anxiety. People suffering from chronic insomnia also display high levels of cortisol. This establishes the fact that changes in our hormonal make up or body chemistry can affect our body functions, which include the ability to sleep and can disrupt our mental and emotional stability.
When you go to bed filled with anxious thoughts, you will just end up tossing and turning for hours. You will find yourself even thinking that tomorrow will turn out to be a rotten day, simply because you’re not getting enough sleep. Psychoanalysts call this process “catastrophizing” or thinking of the worst scenario that only creates more anxiety.
Catastrophizing comes with a distortion of facts and literally thinking that one is powerless to change what one thinks is about to happen. Images of impending doom and disaster, can add to one’s anxiety which results to a more difficult time sleeping. It is a vicious cycle that sure enough leads to disaster the next day, because the ability to think and to react to stimuli can be weakened by sleep deprivation. It then creates a self-fulfilling prophecy and the cycle gets repeated, unless the person finds a way to manage anxieties and sleep deprivation properly.
Stop letting anxiety keep you from getting enough sleep! One thing that most experts would recommend if you are faced by anxiety in the middle of the night is simply not to stay in bed waiting for sleep to come to you. Most often, sleep does not come too quickly and you end up feeling tired and even more anxious. You should try to do something like read a book, do your crafts or even bake a cake until you feel totally sleepy. Drink a glass of milk, do light stretching or take a short walk before going back to bed. It also helps to make a do-list of the things you need to do the next day, because sometimes the anxiety is only caused by what you think is tomorrow’s overwhelming schedule. It helps to put everything in writing and see how you can simplify your day to make it less stressful.
Being deprived of sleep due to anxiety also presents health risks because the body is not getting the rest it needs. If nothing else works and you are still losing sleep because of anxiety, it’s time to consult a professional health caregiver (either a medical doctor or a psychotherapist) as you may already be experiencing a disorder that needs to be addressed properly. Anxiety disorder is a serious medical issue and if left untreated can lead to other ailments such as depression.
What to Do During a Panic Attack
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About 3-5% of the American population will experience a panic attack at one point or another in their lives. The number may have increased these past two years when the economy has taken a downturn and a lot of people lost their jobs, causing them to become more anxious about the future.
Panic attacks can happen anytime and anyplace. Although it’s quite common to happen during daytime, panic attacks can also happen while you’re asleep.
What Causes a Panic Attack
When the brain senses an impending danger that puts the body at risk, it secretes the adrenalin hormone which is responsible for the “fight or flight” response of the body. A panic attack takes place when this hormone is secreted even without a clear danger or even when the threat perceived is only caused by fear and is not real or imminent.
It is the build up of adrenalin that causes the body changes such as elevated heart rate, hyperventilation and many other physical sensations.
Symptoms of Panic Attacks
You feel your heart pounding so fast that and your chest getting heavy. You start trembling and may feel a little dizzy. You gasp for breath and you feel like the room is spinning out of control. If you have felt all of these for no reason at all, then you just went through a panic attack. The attack usually lasts for about 10-20 minutes, but it may have completely scared you out of your wits by the time it’s over.
A person experiencing these symptoms for the first time may not understand what is happening and may confuse these symptoms as that of having a heart attack which leads to more fear and panic. There are times when the attack is so severe that the person is unable to speak and ask for help from others.
What to Do During an Attack
If you had experienced a panic attack before, you may be one of those who fear the next one. This is what is called anticipatory anxiety which is quite common among those who frequently experience panic attacks. The best way to manage this fear of the next panic attack is to be prepared to deal with it. There are several things you can do to manage a panic attack:
1. First, when a panic attack happens, it’s very important to do deep breathing to get the much needed oxygen to your brain. Take deep breaths and start counting while doing so. The counting helps you to focus on something else other than the bodily sensations that you are experiencing.
2. Call someone. You need to know ahead who among your family members or friends you can call in case another attack happens. Think of someone who will not just brush you off and tell you that your condition is not that serious, but instead call someone who can help you calm down.
3. Talk yourself out of the attack. Tell yourself that these are just sensations that you’ll soon get over with. Replace your fears with positive thoughts that will soon calm you down.
4. Try to distract yourself by thinking of other things like how glorious that chocolate cake was last night. Try turning on the TV or the radio for music, and while listening to the music, focus on the words of the song.
5. Take your anti-anxiety medication, if you already have one. Although it is not a good idea to be too dependent on medications, if taking one will help you get over an attack fast, then do so. You can always lessen the dosage of the medication or ask for a better alternative from your doctor if you sense that you also can not function well without medications.
If your panic attacks become too frequent or too intense, then you are already experiencing a panic disorder. It is best to consult a medical health care giver who can help you find the right treatment options to help you control the panic. Frequent panic attacks may lead to another serious condition – agoraphobia or the fear of going through another panic attack in a place where escape is not possible. If left uncured, it may lead to depression and in extreme cases, substance abuse or even suicide.
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