Symptoms Indicating an Onset of Anxiety Crisis
Anxiety attacks can be a distressing experience for many individuals, characterised by a range of physical and emotional symptoms. This article aims to provide a comprehensive overview of anxiety attacks, their causes, symptoms, and potential management strategies.
Regular exercise, such as walking, jogging, running, swimming, and yoga, may help manage anxiety symptoms. Exercise releases endorphins, the body's natural mood elevators, which can help reduce feelings of anxiety. Additionally, deep breathing exercises, including box breathing, 4-7-8 breathing, mindful meditation, and alternate nostril breathing, can help promote relaxation and reduce anxiety levels.
Anxiety attacks can be triggered by various stressors, and these can vary greatly between individuals. Examples of triggers include work stressors, personal or family health issues, trouble with family or personal relationships, past traumas, financial problems, loss of a friend or family member, and life changes. Less commonly mentioned triggers can include rare genetic mutations impacting brain receptors, evolutionary-based fears such as fear of irregular patterns (trypophobia), cognitive overload from complex sensory inputs, and individual negative learning experiences linked to specific stimuli.
Anxiety attacks come on suddenly and can have noticeable physical symptoms such as nausea, shortness of breath, or increased heartbeat. Other symptoms can include heightened fear, trouble concentrating, sweating, feeling of impending doom or being out of control, dry mouth, faster heart rate, feeling faint, headache, hot flashes, and more. If panic attacks occur more than once, it may indicate an underlying mental health disorder such as panic disorder.
If you have several anxiety attacks or have trouble controlling your anxiety when they occur, you may want to consider support, which doesn't have to be formal therapy. Talking out your fears with a trusted friend or family member, a counselor, or joining a support group may help reduce symptoms of anxiety attacks. The Anxiety & Depression Association of America offers a tool to help find a support group that fits your needs. Psych Central's find a therapist page can also be considered.
Speaking with a therapist, cognitive behavior therapy, or stress management may help manage anxiety. The DSM-5-TR provides diagnostic criteria for a panic attack, classifying them as expected or unexpected. If panic attacks are a recurring issue, it is essential to seek professional help to determine any underlying mental health disorders and develop a suitable treatment plan.
A healthy diet may help reduce the likelihood of having an anxiety attack. Stress management can involve exercises, breathing techniques, and finding relaxing activities you enjoy. Remember, everyone's experience with anxiety attacks is unique, and what works for one person may not work for another.
In conclusion, understanding anxiety attacks is crucial for those experiencing them and for those who want to support others. Recognising the symptoms, identifying triggers, and seeking appropriate help can significantly improve the quality of life for those affected by anxiety attacks. If you or someone you know is struggling with anxiety attacks, reach out to a healthcare professional for guidance and support.
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