Tag: Trivial Things

Handling Anxiety Attacks

Anxiety attacks can be seen as an abnormal and irrational panic over trivial things or accidents or for no reason at all. Attacks usually occur without warning and a person can simply burst into fear. Triggers can cause anxiety attack like getting stuck in the elevator or being called to recite in the class but in other cases, attacks come out of the blue. An anxiety attack is disproportionate reaction to the situation or the problem at hand, leaving the person excessively fearful, or sometimes incapacitated, which affects life, relationships, happiness and peace of mind.

Symptoms of Anxiety Attack

A person undergoing an episode of anxiety attack shows the following symptoms:

Heart palpitation (increase in heartbeat)
Hot flashes or chills
Hyperventilation
Surge of overwhelming panic
Feeling detached or unreal
Trembling or shaking
Trouble breathing
Feeling of losing control, going crazy; or fear of dying
Choking sensation
Nausea or stomach crams
Sweating
Dizziness
Chest discomfort or pain

Handling anxiety attacks

Anxiety attacks usually peak within 10 minutes and rarely last for half an hour. But during this time, a person can totally lose control of himself and show symptoms mentioned above. To handle this attack, a person must:

Relax Although it is often impossible to relax during an attack, it is very crucial not to submit yourself to your emotion. Breathe. Deep breathing helps calms and relaxes your mind and body. During an anxiety attack, focus your breathing to slow down your heartbeat. This also diverts your attention from the attack which helps you recover faster. Take some time and practice deep breathing exercises even if you are not stressed or feel anxious.

Think positively Again, during an anxiety attack, it is often impossible to relax or even calm yourself, but you have to be in control. Push more positive thoughts to your head. Instead of thinking that others will humiliate you or you are going to faint because you cannot take the pressure, think of the good things. Do no anticipate that something bad will happen because in reality, there isn’t. Keep in mind that the more you think negatively, the more anxious and panicky it is going to be.

Think that it will be over soon and it will. Anxiety attacks do not last for more than an hour so there is no reason for you to think and feel that your world is over. You don’t have to be mindful of the time. You don’t even have to count every minute that passed. What you should be doing is be conscious that it will not going to last forever.

Start an exercise program We have heard that exercise has lots of benefits both to the body and the mind. It is also a great stress buster and anxiety reliever. Experts agree that as little as 30 minutes of exercise, 3 to 5 times a week is enough to lower the level of stress and reduce the chances of having episodes of anxiety attacks.

Talk to someone you trust It can be your friend, your wife (husband), a relative or a therapist. Often, having someone who listens and understands what a person is going through will make a lot of difference. This is because it allows you to bring out your emotion rather than keeping it to yourself.

Teen Anxiety Attacks: Signs, Symptoms and Remedies

All teens, just like any adult, feel anxious from time to time as a normal reaction to stressors. Going on a date, speaking in public, meeting new people, competing in sports, performing on stage, and taking exams are some of the things that make us feel apprehensive. However, some teens experience severe anxiety than others. Some even feel severe anxiety by just thinking about the situation that has yet to happen. And when someone experiences episodes of panics or develops irrational fear over certain events or problems, it is known as anxiety attack.

When is too much anxiety too much?

Excess anxiety is when you feel worry, anxious and afraid for no apparent reason at all. Under normal circumstances, teens worry because of specific things (like what was mentioned above). But there is an obvious difference between healthy anxiety and irrational anxiousness. Teens during an anxiety attack tend to react disproportionately over simple things or events that seem not to cause any excessive anxious reaction to others. In other words, too much anxiety is an unusual reaction over simple or trivial things.

What are the signs and symptoms of anxiety attacks?

Different people react to situations differently. Hence, there are really no uniform symptoms of anxiety attack that are present to all. Nonetheless, teens may show some or all of the following signs: shortness of breath, chest pain, heart burn, smothering sensation, sweating, shivering, chilling or shaking, numbness in the head and face, neck and shoulder pain, palpitation, derealisation or depersonalization, hyperactivity, dry mouth, fear of going crazy, headaches, stomach pain, and other body pains.

Take note that some of the mentioned signs and symptoms can be caused by other medical, psychological, and physical conditionals. They can also be the effects of current medical treatment, side effects of certain medications or the body’s natural reaction to stimuli.

What are the available remedies for anxiety attacks?

Medication
Severe cases of anxiety attacks may require prescription drugs to control or reduce its symptoms. Prescription drugs may be antidepressants and benzodiazepines. Antidepressants may take some weeks to take effect so it is important to continuously take medications and not just during an attack. Benzodiazepines, on the other hand, have quick relief effects, usually within 30 minutes, but they are highly addictive, thus it should be used with caution. Remember that medication should not be the first treatment option as there are other effective ways to combat the effects of anxiety.

Therapy
Cognitive behavioral therapy (CBT) is one of the most effective ways to treat anxiety attacks or any anxiety disorder for that matter. CBT focuses on the thinking pattern of the patients and replaces negative thoughts with positive ones.

Exposure therapy exposes the person to the physical sensations of panic in a safe and controlled environment. Through repeated exposure, patients gain greater self control and more confidence in facing fearful situation.

Natural Remedies
Proper diet, regular exercise and sufficient sleep bring balance to the body, which help reduce the episodes of anxiety attacks.

Massage, aromatherapy, relaxation and breathing techniques promote wellness, relax muscles and ease muscle tension.

Herbal treatments naturally relieve stress and restlessness associated with anxiety, thus solving anxiety problem.

Thinking positively and talking to a supportive person help stop the occurrence of anxiety attacks.