Anxiety and Panic Attacks
What is Anxiety?
Anxiety is a normal response to a difficult, worrying or stressful situation. It is natural to feel anxious when you have an interview or when you have to go to the dentist. We may experience stresses such as losing a job, relationship difficulties at home, or exams. These are all sources of normal anxiety. Sometimes anxiety occurs when there are no worrying situations; this is called 'free floating' anxiety.
Occasionally anxiety can become overwhelming. When this happens the symptoms are so intense that they actually interfere with our day to day activities.
What does it Feel Like?
Anxiety may affect our bodies, our minds and our emotions. We have a natural defence mechanism when facing danger which makes us react in one of two ways. We either turn and face the danger, being prepared to fight or we react in fear and prepare ourselves to run - the 'Fight or Flight' reaction. In response to a perceived danger or threat our bodies automatically release a chemical called Adrenalin which causes the body to react in certain ways.
Physical responses to the 'Fight or Flight' reaction:
- Heat thumping or racing (palpitations)
- Bowel disturbances
- Feeling sick
- Indigestion
- 'Butterflies'
- Faintness
- 'Legs like jelly'
- Dizziness
- Sweating
- Shortness of breath
Emotional responses to the 'Flight or Fight' reaction:
- Irritable
- Hysterical
- Withdrawn
- Nervous
- Depression
- Crying
- Angry
- Powerless
- Short tempered
How our mind responds to the 'Fight or Flight' reaction:
- Inability to concentrate
- Confused
- Negative thoughts
- Forgetful
- Making more mistakes
- Decreased performance
- Increased caution
Our behaviour can change too in response to anxiety:
- Overeating, under eating or rushing meals
- Increased aggression
- Drinking more alcohol
- Rushing around
- Smoking more
- Arguing with people
- Difficulty in sleeping, early morning waking,
- Nail biting
How can I get help?
If you know why you are feeling anxious or panicked it may be easier to cope. However, if the symptoms persist and are severe enough to be disruptive to daily living, then help is usually needed. Counselling can be very helpful or you may want to talk to your doctor or both.
How can I help myself?
There are various things that you can do to help yourself deal with the problem of anxiety and panic.
- Talk: Talking about the problem and where the anxiety comes from can help, especially if it is caused by a recent event. Try friends and family, or make an appointment to see a counsellor.
- Relax: Learning to relax will help the feelings of anxiety and panic. You can do this by finding an activity that helps you to relax, such as sport or yoga, or doing relaxation exercises.
- Breathe: Controlling your breathing can help to control the feelings of panic. Try slowing down your breathing to control your body systems.
- Lifestyle: It is also important to look at your lifestyle in order to build in time for relaxation. Try not to overwork as this can be a cause of stress and anxiety. Find time to have fun and enjoy yourself!
- Think: Think more positively about yourself. Low self esteem can be a cause of anxiety.
Suffering from anxiety does not mean that you are going mad and neither does it mean that you will be considered mad if you look for help. Asking for help with your anxiety and panic is the first stage on the road to recovery and takes courage to do.
Useful Links
How to relax
Plan your time to relax and choose a place where you won't be interrupted.
- Sit upright or lie down
- Close your eyes
- Breath deeply, pushing out your abdomen
- Listen to your own breathing
- Control your breathing to a slow easy rhythm - keep listening
- Now imagine some place outside the room which is safe, quiet, warm and comfortable. Your favourite place. In your mind, go to this place.
- Stay in this place until you are ready to leave and then slowly reverse the process so you come out of your relaxed state very gradually.
