Occasional anxiety is a normal part of life.Anxiety is a normal reaction to stress and can be beneficial in certain situations. It can alert us from danger to also prepare us for a few situations. For example, speaking in front of a group can make us anxious, but that anxiety also motivates us to prepare and practice.
However, people with anxiety disorders have intense, excessive and persistent worry and fear about day to day situations on a frequent basis. Anxiety disorder is different from your normal feeling of nervousness. Anxiety affects nearly 30% of adults at some point of time in their lives. But it is important to know that anxiety disorders are treatable and different treatments are available.
People often confuse anxiety and fear. Anxiety is the anticipation or predicting a future concern whereas fear is an emotional response to an immediate threat. Anxiety can cause people to avoid the situation entirely that may be triggering their symptoms.
What are the symptoms of anxiety disorder?
The general symptoms of anxiety disorder include-
Physical symptoms-
- Cold & sweaty hands
- Dry mouth
- Heart palpitations
- Nausea
- Numbness or tingling in hands or feet
- Muscle tension
- Shortness of breath
Mental symptoms-
- Feeling panic, fear and uneasiness
- Nightmares
- Repeated thoughts or flashback of traumatic experience
- Uncontrollable thinking
- Anticipating the worst possible consequences
Behavioural symptoms-
- Inability to be still and calm
- Panic attacks
- Ritualistic behaviours
- Trouble sleeping
- Avoiding anything that triggers anxiety
- Restlessness
What are Panic attacks?
The DSM- V describes panic attack as “A sudden episode of intense fear that triggers several physical reactions when there is no real danger or apparent cause”
At Least 4 of the following symptoms must exists-
- Chest Pain
- Chills
- Abdominal Cramping
- Dizziness
- Lightheadedness
- Fear of death or loss of control
- Headache
- Hot flashes
- Rapid, racing heartbeat
- Shortness of breath
- Nausea
- Sweating
- Shaking or trembling
The symptoms or a Panic attack lasts for around 10-15 mins. Some people may feel that they are having a heart attack.
They either come out of the blue (unexpected attacks) or happen in response to any trigger (expected attack). Physical symptoms are more stronger than symptoms of anxiety during a panic attack.
What is an anxiety attack then?
Anxiety attack is not a condition defined in the DSM-V. But it is used to describe a very intense and extended period of anxiety.
A lot of people carry on with low level anxiety on a daily basis. But sometimes their anxiousness may suddenly or gradually increase to a higher level than usual.
The symptoms of anxiety attack are more severe than the simple feeling of anxiety but less severe than a panic attack and can be short lived or persist for days, sometimes weeks. The symptoms are as follows:
- Feeling irritable
- Difficulty concentrating or periods when mind goes blank
- Difficulty controlling worries
- Muscle tension
- Difficulty falling or staying asleep. Disrupted sleep.
- Getting tired easily.
- Restlessness.
Anxiety attacks do not indicate that a person has anxiety disorder. Anxiety attack or anxiety as a symptom is linked to depression, OCD, and PTSD.
Difference between anxiety & panic attacks
How to stop a panic attack?
Panic attacks are scary as they hit us quickly. Here are a few strategies you can use to try to stop or manage them. You may find that some strategies are more helpful than the others. Apply the one you find beneficial.
- Seek professional help- CBT and other types of therapy have been found helpful with panic attacks and panic disorders. Therapy helps you change your perspective towards frightening situations and helps you find different & new ways of dealing with them in future. Group, Individual, Online or face to face therapy; they all are beneficial. Along with therapy, if the panic attacks are frequent, taking medications will help you.
- Breathing- Hyperventilating is a symptom of panic attacks which can increase fear. Deep breathing can help you reduce this symptom. Slow breathing can make you feel relaxed, provide comfort and create more alertness. Focusing on taking deep breaths in and out through your mouth. Breathe in for a count of 4, hold for 2 seconds and breathe out for a count of 4 again.
Recognize that you’re having a panic attack- By recognizing, you can remind yourself that this is temporary, that you are okay and this shall pass
- Practise mindfulness- This helps ground you in the reality of the present and surrounding. Panic attacks may make you feel detached from reality. Mindfulness means-
1.Focusing your attention on the present
2.Recognizing the emotional state you are in
- Meditating to help you relax.
- Picture a happy place-
Guided imagery helps reduce stress and anxiety. What’s the most relaxing place in the world you can think of? A sunny beach? A house in the mountains?
Try picturing yourself there and focus on the details. This place should be quiet. Calm and relaxing for you.
Note from Siraya: Mental Wellness Centre-
Panic attacks are scary and should not go untreated. They have a significant impact on your daily life, but there are ways to manage them. If you are looking for treatment, connect with our team of psychologists and psychiatrists today. Book your appointment or give us a call.