Anxiety attacks-what they are and how to deal with them
Anxiety is a normal emotion that is experienced at a time when one feels threatened by an external or internal cause. However, anxiety is abnormal when it is disproportionate and too prolonged. If you have ever felt very uneasy, worried, or overwhelmed to think that something bad was going to happen, you may have experienced anxiety or an anxiety attack.
It is very important to differentiate between transient anxiety, which is relatively mild and caused by a stressful event, and anxiety disorders, which last at least six months.
What is an anxiety attack?
An anxiety attack is less severe than a panic attack and develops gradually when a person is anxious. It can be identified by very characteristic symptoms, such as palpitations, shortness of breath, and irrational fear. Attacks vary from person to person and may appear for no apparent reason or as a result of certain circumstances. The symptoms that trigger an anxiety attack can be both physical and psychic.
It is important to consider that, while concerns and fears can be useful tools for anticipating threats and avoiding harmful consequences when these concerns generate greater distress and fear than they should, they impede a normal life. When worries and fears are disturbing, stressful, and uncontrollable it is likely to suffer an anxiety attack.
What are the causes?
There is no single cause for panic attacks. Some studies suggest a connection between anxiety attacks and life-changing events. In addition to particularly stressful life experiences, such as work or financial pressure, the most common triggers of an anxiety attack are: graduating from college, getting married, having a child, dealing with a loss or separation.
Experts have also identified a genetic predisposition to anxiety attacks. However, there seems to be no connection between such a predisposition and ethnicity. On the other hand, women seem to be twice as likely to suffer from anxiety and panic attacks. There are no conclusive findings to explain why.
Difference between panic attack and anxiety
Although the terms may seem interchangeable, anxiety attacks differ from panic attacks in their causes (or lack thereof), intensity, and duration. While anxiety attacks usually develop gradually and are often triggered by a specific event, panic attacks occur suddenly, cannot be stopped, and last only a few minutes. A panic attack is an instance of panic disorder and is a condition that cannot be diagnosed recognized by the American Psychological Association, while anxiety attacks are not a condition that can be diagnosed and are the result of a prolonged state of anxiety that ultimately causes an attack.
How to Identify an Anxiety Attack
The symptoms of anxiety attacks may be similar to those of panic attacks, but they are often less intense. The most common signs are:
- restlessness;
- irritability;
- difficulty concentrating;
- jolt;
- physiological hyperactivity (sweating, palpitations)
- difficult breathing
Some may confuse these symptoms with heart attacks, given the accelerated heart rate and chest pain that sometimes accompany an anxiety attack or panic.
Although not necessarily dangerous, anxiety attacks can be complicated to manage and may require medical attention. Suffering from anxiety or panic disorder causes a lot of discomfort, but there are coping strategies and treatment plans that you can discuss with your doctor, who can also help you find the psychological therapy services that best suit you.
How to Overcome an Anxiety Attack
If you have generalized anxiety disorder, anxiety attacks, or panic attacks, the number one self-help advice is to connect with others. If you find yourself immersed in a spiral of negativity and stress, don’t hide it. Share this with a family member, friend, or doctor who can be of help.
While social interaction is a proven relief for anxiety, some prefer to listen to music, meditate, savor a refreshing drink, or play an instrument.
The beneficial effects of exercise on mental health are increasingly recognized. Exercise has been shown to reduce anxiety symptoms and improve psychological, physiological, and immunological functions.
The NHS suggests dealing with the situation that generates anxiety rather than looking for distractions. Professor Paul Salkovskis says it is crucial to give oneself the time to understand that there is nothing palpable to fear. The symptoms you experience are caused by anxiety, but there is no physical danger. It is also important to care for the brain to prevent any kind of mental disorder.
Long-term treatment
Whether anxiety attacks, panic attacks, or generalized anxiety disorder, psychologists often employ a psychotherapy called cognitive-behavioral therapy (CBT). Due to the limited number of reliable tests, the effects of TCC are still uncertain. However, the Royal College of Psychiatrists recognizes TCC as an effective tool for changing those thought patterns that often trigger disproportionate reactions of concern and tension. Patients also learn behavioral techniques to control anxiety triggers.
In addition to CBT, psychiatrists may decide, together with the patient, to combine psychotherapy with anxiolytic drugs.