For many, anxiety is a confusing, terrifying aspect of their lives that they barely understand. I’d like to use this article to explain what anxiety is, the symptoms, and how to get it under control when it feels like it takes over your everyday life.
What is anxiety?
According to the Diagnostic and Statistical Manual of Mental Disorders, fifth edition (DSM-V), “Fear is the emotional response to real or perceived imminent threat, whereas anxiety is the anticipation of future threat.” “Panic attacks feature prominently within the anxiety disorders as a particular type of fear response.”[1] The difference between anxiety and panic attacks is that anxiety involves troubling thoughts and feelings of fear. Panic attacks are physical reactions to the feelings of fear. What many people do not understand is that anxiety stems from thoughts of irrational ideas. When people start to reprimand themselves for being scared of something absurd, they aren’t in fact helping themselves. I remember once in therapy, my therapist had asked me, “how anxiety help us?,” and I realized that anxiety can let you know when you are subconsciously uncomfortable with something. Anxiety ISN’T ALWAYS BAD. When you are panicking, you have to treat yourself the way you’d treat a child. Comfort them, and tell them that everything will be okay.
Symptoms of a panic attack:
Some adults can mistakenly think that a panic attack is actually a heart attack, which symbolizes just how severe it can be sometimes. According to the DSM, a panic attack has to include four or more of the following symptoms:
- Accelerated heart rate
- Sweating
- Trembling or shaking
- Shortness of breath
- Feeling of choking
- Chest pain/ discomfort
- Nausea
- Feeling dizzy/ lightheaded
- Feeling of derealization or depersonalization
- Fear of losing control
- Fear of dying
- Numbness or tingling sensation
- Chills or hot flashes[2]
How to deal with your anxiety:
Some things to remember when dealing with your anxiety:
- Don’t be too hard on yourself.
- Try to think of your anxiety as a number dial. 1 being a little worried, and 10 being an uncontrolled, full-blown attack. When starting to panic, tell yourself that you WILL NOT let the attack get past a five.
- Like I’ve previously said, try to think of yourself as trying to comfort your inner child. Be nice to your inner-child. Don’t reprimand them for not keep themselves under control 24/7.
Here are the many ways I have discovered to help manage your anxiety during an attack:
- The accelerated heart rate is usually accompanied by quick breathing which escalates the rate. In order to slow your heart rate, you need to slow your breathing. At first, I was unable to do this on my own. I would call my mom who would talk me through my breathing pattern. Try to breathe in while counting to 3, hold it for 3, and then breathe out for 3. If needed, carry some headphones and turn on a meditation track to tune out the rest of the world. For me, I now use the app “Pacifica” on my phone which tells me when to breath and plays meditative ocean sounds for me to focus on.
- For trembling and shaking, I carry a stress ball. It allows me to put all of my energy into one object and to squeeze it fluidly without shaking.
- Keep hydrated and carry life-savers or gum. In my experience, my mouth gets severely dry which makes me feel like I’m choking. The gum or life-saver will keep your mouth from staying too dry.
- For the feeling of derealization or depersonalization, try to re-ground yourself to your surroundings. Pick out 5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell, and 1 thing you can taste.
My personal plan for attacks:
- Start by rubbing worry stone
- If escalates, use breathing app.
- If numbness occurs or shaking, take out stress ball and eat a life-saver.
- If it really unravels to the point of no return, use medication or call mom for help. J
I hope that this article is helpful for anyone who needs it. Please don’t hesitate to utilize therapy or any other resource for help. Seeking help is nothing to be ashamed of. If anything, it makes you stronger than you’ll ever realize. Don’t give up and please remember that you are not alone, and someone else has been where you are. YOU ARE NOT ALONE. My personal mantra that I hope you’ll all take with you is to remember that you can GO THE DISTANCE.
[1] Dsm.psychiatryonline.org/doi/full/10.1176/appi.books.9780890425596.dsm05
