Saturday 10 March, 2018.
Physical symptoms of anxiety attacks can be very frightening!
But being forewarned is being forearmed!
By having an understanding of the physical symptoms of anxiety attacks and the means to combat these symptoms, you can bring them under control before they get out of hand.
The Six Major Categories Of Anxiety Attacks
- Panic Attacks
Panic attacks normally occur without any prior warning and usually don’t last longer than about 30 minutes. These attacks can also be related to agoraphobia.
Phobias are an unrealistic fear of a specific thing eg. a fear of flying, swimming etc.
- Separation Anxiety
Separation anxiety is often as a result of a childhood fear of being left alone for long periods of time.
- Social Anxiety
Social anxiety stems from a fear of being humiliated in front of other people.
- Generalized Anxiety Disorder (GAD)
People suffering from GAD feel anxious all the time and often experience symptoms of headaches, fatigue and stomach complaints.
- Obsessive Compulsive Disorder. (OCD)
OCD relates to uncontrollable thoughts, behaviours and compulsions such as excessive cleaning up or tidiness and more commonly continual washing of hands.
Physical Symptoms Of Anxiety Attacks
- Heart Palpitations, chest pain and breathing difficulties – either too fast or breathlessness which could also cause dizziness.
- Excessive sweating
- Intestinal blood flow decreases causing stomach complaints such as nausea or diarrhea.
- Frequent urination.
- Muscle tremors or twitching and uncontrollable shaking.
- Headaches and fatigue (always feeling run down).
- Insomnia and lack of enough good rest brings about feelings of irritability and restlessness.
Emotional Symptoms Of Anxiety Attacks
- Constant feelings of fear or apprehension.
- Difficulty concentrating or lack of focus.
- Anticipating the worst possible outcome of a situation, which leaves you tense and edgy and in a continual state of anxiety.
If you find that one or two of the physical symptoms of anxiety attacks are part of your daily living then let me share a few coping mechanisms with you as well as 10 tips to stop anxiety.
It is important to try and get as relaxed as possible. By using relaxation techniques such as progressive muscle relaxation and bringing your breathing under control you can change your focus from the anxiety, to a state where you can start taking control of your present situation.
Find a quiet place and indulge yourself in a meditation programme to bring about a feeling of calmness.
The most important aspect of any relaxation technique is REPETITION.
By doing these exercises on a regular basis you will gradually be programming your mind and your actions to follow your thoughts.
REMEMBER – action always follows thought.
So, by setting aside a few minutes every day, preferably at the same time, and with a bit of effort, you will become the relaxed person you want to be.
Rescue remedy, from the Bach flower remedies is an excellent way to bring about a quick state of relaxation.
PLAY THE 5-4-3-2-1 GAME FOR A QUICK DISTRACTION from the physical symptoms of anxiety attacks…
5 – Name 5 objects you can see in the room
4 – Touch 4 items you can feel
3 – Identify 3 sounds you can hear
2 – Become aware of 2 aromas you can smell
1- Name 1 aspect you like about your self
Try this game with anxious, uptight children – it is an excellent distractor
And remember to have fun while doing so…
The aim here is distraction
Taking your attention away from your immediate situation, and focusing on something else, will often help you to be more “present”…
More focused in the “now”…
…and that is just where you need to be…
You can control the physical symptoms of anxiety attacks, but be sure to work on the causes of your anxiety to resolve anxiety and panic attacks in a holistic way!