Anxiety, Stress And Panic Attacks

Anxiety, Stress And Panic Attacks

What do we know about anxiety, stress and panick attacks?

Here’s some facts:

8.2 million cases of anxiety were reported in the UK with women twice as likely to suffer as men.

74% of adults in the UK have felt stressed, overwhelmed or unable to cope at some point in the last year.

Stress:

Humans are designed to handle short periods of stress. When it happens over a long period of time or there is nothing to tell your nervous system to calm down, it can then become a problem.

Symptoms of stress:

headaches or dizziness
muscle tension or pain
stomach problems
chest pain or a faster heartbeat
sexual problems

difficulty concentrating
struggling to make decisions
feeling overwhelmed
constantly worrying
being forgetful

being irritable and snappy
sleeping too much or too little
eating too much or too little
avoiding certain places or people
drinking or smoking more

What can you do if you are suffering?

1. Talking things through with a trusted friend

2. Actively saying no to things, so you are not overwhelmed.

3. Breathing exercises such as those mentioned in my Mental health E-book can really help

4. Going for a long walk outdoors or any movement/physical activity

5. Write your thoughts down in a journal so they are not circulating in your head.

 

Anxiety:

This term is often used interchangably with stress but they often present slightly differently.

Symptoms of anxiety:

faster, irregular or more noticeable heartbeat
feeling lightheaded and dizzy
headaches
chest pains
loss of appetite
sweating
breathlessness
feeling hot
shaking

feeling tense or nervous
being unable to relax
worrying about the past or future
feeling tearful
not being able to sleep
difficulty concentrating
fear of the worst happening
intrusive traumatic memories
obsessive thoughts

not being able to enjoy your leisure time
difficulty looking after yourself
struggling to form or maintain relationships
worried about trying new things
avoiding places and situations that create anxiety
compulsive behaviour, such as constantly checking things

Things to help combat anxiety:

1. Write down all the possible outcomes of the situation you are feeling anxious about. Then make an action plan of what to do for each one, so you are prepared.

2. Walking or any movement outdoors really does help to calm your nervous system.

3. Tell a trusted friend or family member if you are feeling this way, so they can support you and check in with you.

4. Accessing talking therapy if you can through the NHS or private counselling services.

5. If thinking about the whole day is overwhelming then just think about 1hr at a time. Break things down into bite size chunks to help dial down your nervous system.

Panic Attacks – The Symptoms

So what happens physically when you have a panic attack? Your ‘caveman/woman’ brain reacts to stress as if a dinosaur were about to eat you. Your heart races painfully, you feel faint, nauseous and experience chest pain. You tremble and feel shaky. You may even have hot flushes, a dry mouth and shortness of breath. In short you feel like you might die.

Panic attacks can last around 5-20mins. That’s quite a long time to feel so afraid.

So, why do panic attacks happen?

So why do they happen and what can we do about it? Our brains have not sufficiently evolved to know the difference between a dinosaur and a stressful situation. The adrenal glands very quickly pump out adrenaline and cortisol. These are our ‘fight, flight or freeze’ hormones. Stressful situations can cause a panic attack, but they can be triggered by seemingly nothing.

 5 tips to handle panic attacks and avoid them:

1. Deep Breathing – Inhale for count of 4, hold for a count of 4, exhale for a count of 4, and hold for a count of 4. This helps to regulate the oxygen and carbon monoxide balance in your body.
2. Close your eyes – Your brain is overloaded with chemicals and stimuli. By closing your eyes, you can focus on the internal stimuli only.
3. EFT – Emotional Freedom Technique focuses on tapping certain acupuncture points in a specific order. It is drug-free, can be done anywhere and is very effective. Click here for my EFT demonstration video.
4. Bach Flower Rescue Remedy – This little bottle is very gentle but powerful in halting panic attacks or anxiety. It can be used directly on the tongue or in water.
5. Avoid these things for 2 months and see if your panic attacks reduce in frequency: caffeine, orange juice, and cheese. All of these stimulate the adrenal glands and so can make you more prone to panic attacks.

There are several homeopathic remedies for panic attacks, like Aconite, Arg nit and Ars alb. Gelsemium is useful for anticipatory anxiety. Aconite, Ars alb and Gelsemium are all in my Blue kit.

Of course there are also Bach flower custom blends which are equally as powerful.