How to Deal With Anxiety attack?
How to deal with Anxiety Attack this question may not give you the mental peace unless you find the right solution.
Anxiety is often a healthy and normal emotion to have. When a person feels disproportionate levels of anxiety regularly, it might become a medical disorder. The anxiety attack is used by many people to describe all kind of things from feeling worried about a future event to an intense feeling of terror or fear.
If you are worried and have a feeling of terror then it is a subject of utter concern. In this article Let’s have a close look at Anxiety attack symptoms
Anxiety attack symptoms
Anxiety attack has a connection with stress, and feelings of fear and worry are linked with it also involves physical symptoms such as muscle tension. Anxiety attack symptoms are as follows:
- uncontrollable Fear and apprehension
- Sleep difficulties
- Restlessness.
- Difficulty in concentrating.
- Sadness and depression
- irritability
Signs of anxiety
Each anxiety condition has its own features, still, there are some common signs of anxiety
Physical signs: panic attack, racing heart, cold flashes, quick breathing, restlessness, feeling tense.
Psychological signs: excessive fear, worry, obsessive thinking.
Types of anxiety
Many people with anxiety experience more than one type of anxiety condition, they may experience depression as well. It is important to seek support from the beginning if you are experiencing anxiety. The symptoms if left untreated may not go away. The can take over your mind and body. Followings are the different types of anxiety
1. GAD (Generalised Anxiety Disorder)
When faced with stressful situations like going for a job interview or taking an exam, speaking in public, the anxiety you experience can make you feel alert and focused help you to perform best. People with GAD feel anxious and worried most of the time.
This fear is regular and interferes with their normal life. Fears are intense and persistent. Their fears relate to all aspects of daily life. Including work, family, health and financial issues. they always worry that something terrible will happen.
2. Social anxiety disorder
To feel nervous and anxiety in social situations like attending a formal function, giving a speech at a wedding, giving a presentation to work colleagues is perfectly normal.
For people with social phobia or (social anxiety disorder ) experience intense anxiety while attending the formal function or performing in front of others. They are always worried about being judged.
However, for people with social phobia (sometimes known as a social anxiety disorder), performing in front of others and social situations can lead to intense anxiety.
They may fear being judged, criticized, laughed at or humiliated in front of others, even in the most ordinary, everyday situations.
For example, the prospect of eating in front of others at a restaurant can be daunting for some people with social phobia. Social phobia may occur in people in a performance situation or social interaction situation.
3. Specific phobia
some people react to some activities, objects, and situations by imagining or irrationally exaggerating the danger. Their cause fear, panic, and worry are completely out of proportion to the casual threat. Sometimes the mere thought of phobic stimulus or sight of it on television is enough to cause to correction.
These types of excessive reaction may be an indication of specific phobia. People with specific phobias knows very well that their fears and thoughts are exaggerated and irrational but they feel that it is something that is beyond their control and automatic.
4. OCD (obsessive-compulsive disorder )
Anxious thoughts often influence our behaviour which is helpful at times, forex, thinking that you have left the gas oven on leads you to check the oven and keep things safe.
However, if that thought becomes recurring, it can influence unhealthy patterns of behaviour that can interfere with your daily life. Obsessively thinking that you have kept your gas oven on can lead you to check it again and again.
People with OCD often feel intense shame and the feeling of shame can worsen the problem and as a result, they keep it secret and this secrecy associated with OCD can result in a delay of diagnosis and treatment.
5. PTSD (post traumatic stress disorder):
Posttraumatic Stress Disorder is a particular set of reactions that are seen in people who have experienced a traumatic event, which threatened their life and safety. that can be a serious accident or physical assault. Torture and war, flood, etc. PTSD results in helplessness, fear, and horror.
Social anxiety disorder
Social anxiety disorder is also called social phobia. the defining feature of social anxiety disorder is there is intense fear or anxiety of being judged, fear of rejection and negative evaluation.
People with this disorder may worry about acting or appearing anxious, they fear to be viewed as awkward, boring or stupid as a result they often avoid social performance situation and when a situation is not possible to avoid the experienced distress and great anxiety.
People with social anxiety disorder often feel helpless against anxiety.
How to get rid of anxiety
- Accept your anxiety: accepting your anxiety can actually help you to reduce your anxiety. Accepting means that you stop spending your energy in belittling yourself for being anxious but learn what works for you when it comes to self-soothing.
- Listen to relaxing songs and music: This type of music and songs calm your nervous system down. it reduces anxiety up to 65 % it relaxes your body and mind.
- Keep doing something: You can clear few things off your desk. Walk over to the kitchen, bring yourself a glass of water, walk in the garden and find a flower to smell, doing some work changes the thought pattern.
- Watch something funny: watching a clip of your favourite comedian or any funny video can reduce your anxiety level. When you laugh it brings more oxygen in your body it stimulates your heart and lungs also which is healthy. Physiologically you just can’t laugh and be anxious simultaneously.
How to deal with anxiety
CBT
cognitive behavioural therapy produces the most long-lasting improvements. It appears that the following components of treatment are the most important.
CBT is an approach where people were being taught to manage their own anxiety and also to change their way of thinking to have better control over the way of thinking, feeling, and behaviour.
Medication
Antidepressants have been quite effective for people with GAD. it appears that improvements only last as; long as the medications are taken. Benzodiazepines like Valium gives temporary relief from symptoms.
It creates addiction within the person. For more information on medication consult a good doctor. Medicine gives a quite good effect when combined with CBT.