Anxiety and Panic Attacks – Causes, Symptoms, and Treatment Options
Anxiety is an ongoing feeling of fear, nervousness, or dread. This can be from a real threat although it usually exists in the mind. Often with Anxiety we are visualizing a worst case scenario occurring in some future event.
A panic attack is a brief period of acute anxiety that comes on all of a sudden. It occurs when there is no real danger. It can occur without warning although it is often a consistent reaction to certain events. Anxiety becomes a panic attack when body symptoms occur.
Note that phobia’s often are often included in with Anxiety and Panic Attacks as well. This is because the body symptoms related to a phobia can be the same as those associated with anxiety and panic attacks.
Generally speaking, anxiety is fear of a future event whereas a phobia as a conditioned response to something you learned or experienced in the past.
——- Signs & Symptoms——–
Rapid pulse and/or breathing rate. Racing or pounding heart.
Feeling that you need to “get out” or “get away”
Dry mouth. Sweating. Trembling.
Shortness of breath. Faintness.
Numbness and tingling of the hands, feet, or other body part.
Feeling of a “lump in the throat.”
Stomach problems.
Sleep problems.
Persons having a panic attack may end up in the emergency room. They think they are having a heart attack. They feel like they are going crazy or going to die. They are often told that the tests have found nothing and that they are just experiencing a high level of stress.
Persons who have repeated panic attacks begin to avoid places they link with past attacks. If the person had the panic attack in a grocery store and had to leave the store to feel safe, the person avoids going to the grocery store. This can lead to a phobia called agoraphobia.
A person who has 4 or more panic attacks in any 4 week period could have panic disorder. The disorder can also be present if the person has less than 4 panic attacks in 4 weeks, but fears having another one.
——–Causes——-
Some anxiety is normal. It can keep you safe from physical danger. Anxiety is not normal, though, when it overwhelms you and interferes with day-to-day life. If you find yourself making or altering plans based upon things that you are worried “might happen”, you are acting from anxiety.
Anxiety can be a symptom of many conditions. These include:
Having too much caffeine.
Not enough sleep or erratic sleep habits
Withdrawal reaction from nicotine, alcohol, caffeine, drugs, or medicines, such as sleeping pills.
A side effect of some medicines.
Low blood sugar.
An overactive thyroid gland.
Cushing’s Syndrome. With this, the adrenal glands above the kidneys make too much of a hormone.
A heart attack
Anxiety can also be a symptom of illnesses known as anxiety disorders. These include:
Phobias.
Panic disorder.
Obsessive-Compulsive Disorder (OCD). With this, a person has persistent, involuntary thoughts or images (obsessions). The person also does ritualistic acts, such as washing the hands according to certain self-imposed rules (compulsions).
Posttraumatic Stress Disorder (PTSD).
——– Treatment ——–
Anxiety disorders are very common problems. They often respond to treatment. When anxiety is mild and/or does not interfere with daily living, it can be dealt with using self-care measures. Treatment also includes:
Treating any medical condition which causes the anxiety or panic attacks.
Medication.
Counseling.
Self-help groups for anxiety disorders.
Self-Care / Prevention
Look for the cause of the stress that results in anxiety. Deal with it. Use stress management techniques. Do deep breathing exercises. Meditate.
Lessen your exposure to things that cause you distress.
Talk about your fears and anxieties with someone you trust, such as a friend, partner, teacher, etc.
Exercise regularly (e.g., 30 minutes to 1 hour, 5 times a week).
Eat healthy foods. Eat at regular times.
Don’t skip meals. If you are prone to low blood sugar episodes, eat 5 to 6 small meals per day instead of 3 larger ones. Avoid sweets on a regular basis, but carry a source of sugar with you at all times, such as a small can of orange juice. This will give you a quick source of sugar in the event that you get a low blood sugar reaction.
Limit or avoid caffeine intake after noon.
Avoid nicotine and alcohol.
Avoid medicines that stimulate. Examples are over-the-counter diet pills and pills to keep you awake.
Do some form of relaxation exercise daily. Examples are meditation and deep breathing.
Plan your schedule for what you can handle both physically and mentally.
Rehearse for planned events that have made you feel anxious in the past or that you think will cause anxiety. Imagine yourself feeling calm and in control during the event. Do this several times before it really occurs.
Face the fear. Accept it, don’t fight it. (This may need outside help.)
Be prepared to deal with symptoms of anxiety. For example, if you have hyperventilated in the past, carry a paper bag with you. If you do hyperventilate, cover your mouth and nose with the paper bag and breath in and out 10 times
Help others. The positive feelings from this can help relieve some of your anxiety.
Read self-help books on anxiety, panic attacks, etc.
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