Some useful tips to get rid of anxiety and panic attacks

There are a lot of manners to react when experiencing anxiety or panic attacks.
Often, people experiencing such troubles don’t know how to deal with them and more importantly, don’t know how to cure anxiety.
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Those self-help tips for instance, contribute to remain quiet, calm.
Meditation techniques for example, are very effective in many ways to bring calm in your body and in your mind.

You must first recognize the symptoms and the events, the situations that are more likely triggers of panic attacks.

And so, you can react immediately before experiencing full panic attacks.

Some personal attitudes can provoke anxiety and worries, such as constant negative thoughts or self talk. If you are too exigent with yourself, never pleased with you are doing, you are never really relaxed and self-confident, and this can lead to anxiety attacks.

You must then talk to yourself to overcome anxiety, convince yourself that all is quiet, well and emphasize on all the positives actions you already manifest; that you are a valuable person that people appreciate or love.

Another effective way to get rid of anxiety is breathing. Inhale with your nose, exhale with your mouth. So, you can grab oxygen you need in good quantity and quality. And this rhythmic breathing helps you to remain or become calm. Because you can note that your respiration is speeding up when you are experiencing worries or anxiety. Your breathings will be shortened.
This is increasing the feeling of malaise and anxiety.

Another method about “how to stop panic attacks” is to count down from one hundred for example. There is similitude with breathing method. This tip allows you to focus on some other things that is the cause of your anxiety.

Also, you can close your eyes, and imagine yourself in a relaxing and peaceful place. Take your time, immerse yourself in it.

The important point is to test these tips and use them regularly when it’s needed. You can reduce significantly the intensity and the numbers of panic or anxiety attacks with these methods.

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Fears and phobias: their origins

Evolution

It is assumed that the fears are necessary for the human species because they have promoted survival. Those of our ancestors who did not feel enough fear may have survived in smaller numbers and had fewer offspring than their more conservative counterparts: not having enough fear of the dark, fire, vacuum… could result in injury or death.

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That’s why the “natural” fears are universal and do not need to be learned by education or with some experiments.

How to explain excessive fears?

It is sometimes found in the past of some people phobic traumatic events: road traffic accident resulting in the driving phobia, bite leading to an excessive fear of dogs…

However, the phobia occurs most often without any past trauma.

We know that some phobias can be learned through the excessive fears of the parents.

Parents can induce excessive fear in their children by hammering home their prudence instructions and distressing recommendations. Even if parents are careful not to allow to filter their own fears, their children will be able to identify when a parent is very tense in some situations.

This way of acquiring fears are well known.

Biology

Many studies have demonstrated the existence of brain circuits involved in emotional phenomena and especially fear. These circuits connecting the cortex (brain area) to subcortical structures (deep brain structures) are called limbic. Hyper-stimulation of these circuits may be the cause of excessive anxiety.

Different structures are involved in these circuits and in particular the amygdala. We know for example that a lesion of this structure in mice causes a loss of feeling of fear which results in the ability to approach an anesthetized cat to nibble his ears. Biological disturbances in this region could, among other things, cause undue anxiety symptoms.

Psychoanalysis

Psychoanalysts are based on Freud’s theories to seek to explain the origin of a phobia. In psychoanalysis, there is a hidden symbolism behind phobic symptoms. Unconscious conflicts, repressed sexuality problems, or trauma during childhood explain phobic anxiety disorders.

Conclusion

The origin of phobias is probably based on a psychological aspect and a family biological vulnerability, a real propensity for phobia, that education and life experiences will strengthen or otherwise avert.

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Phobic situations and objects

Phobias of animals

These are the most common phobias especially among women. The most common source of anxiety animals are in order, spiders, insects, mice and snakes; but the phobia of birds, dogs, cats and horses are also frequently encountered.

The phobic stimuli may include fear of the animal’s movement, physical appearance, the noise emission of physical contact with him or one of its parts…

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Consequences

If the generated trouble is mostly moderate, some discomfort, however, can ensue, including a phobia of pigeons that can hinder urban dwellers wanderings, or phobia of insects that will not push them to go into nature or frequent country homes.

Phobias of natural elements

The main phobic elements are:

– storms and thunder,
– the heights and emptiness,
– water,
– the darkness…

 

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Consequences

Women are still over-represented in this category of phobias.

The degree of disability varies from social constraints of the person: for a phobic of heights, it is generally impossible to approach an upstairs window, much less a balcony, but also to hike in mountains or skiing, cross a bridge, to see a close relation approaching a railing…

The fear of the water causes a handicap in terms of leisure: pool and seashores become threatening places.

Blood-related phobias

It is considered that all phobias around the blood (fear of the sight of blood, injections, injuries, medical and surgical interventions, etc) are only a single form of phobia.

The visual stimulus is most often involved, but these patients are often very sensitive to associated odors: Blood or hospital smells… they could fail at the sight of their own blood and for some women, their own menstruation.

 

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Physiological characteristics

This specific phobia has some physiological characteristics that are clearly different from others: where most phobic stimuli cause tachycardia (rapid heart rate) and very rarely a faint contrary to the fears of some patients, phobias of blood and injections is usually accompanied by bradycardia (low heart rate) and frequently lead to blackout or very loss of consciousness.

The predominance of women is less in this sub-type of phobia.

Consequences

The resulting disability may prevent access to certain professions: doctors, nurses, police, military…
Some persons may unfortunately discover their phobia during their first steps in the profession… and find themselves forced to change direction.

But the main problem probably lies in the avoidance behavior of blood tests or any form of care or invasive tests, which can lead some patients to seriously neglect their health.

Situational phobias Type

This subtype is heterogeneous and probably includes agoraphobic patients, who fear all kinds of situations (in which they might have a panic attack and where they could not escape easily); and persons whose phobic situations are much more targeted and less extensive: fear of flying, driving a car, getting on a elevator…

Other types of phobias

This subgroup includes in fact all phobias that have not found a place in the previous categories:

– phobia of choking,
– phobia of walking,
– emetophobia or fear of vomiting,
– ereutophobia or fear of blushing …

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Phobia of choking

The phobia of choking is a relatively common form: these phobic persons do not support having to swallow food other than semi-liquid or not by all small long chewed mouthfuls, can not tolerate hard objects in their mouths (toothbrushes and care dental, pills or capsules), can not wear tight collars or turtlenecks…

Phobia of walking

The phobia of walking is common among the elderly with limited means of self-care, which fears the consequences of a fall. The phobia of slide, however, are also existing among the young.

Associations phobias

Recall that a patient can of course have several specific phobias at the same time. It seems that the most frequent association relates to the animal phobias and situational phobias and natural elements, while the blood phobias are rarely associated with phobias of animals and infrequently with situational phobias.

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What is agoraphobia?

Definition

Agoraphobia is the fear of the places where it would be difficult or embarrassing to escape or be rescued.

This phobia is based on the fear of not being able to find help and security in the place the person is located if something happened, not the place itself.

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Prevalence, age of onset and sex ratio

Prevalence

The prevalence of agoraphobia on whole life is up to 7% of the general population.

Sex ratio

The gender ratio is more than 2 women for a man.

Age of onset

The median age of onset of the disorder is 29 years.

Phobic situations

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Situations feared by agoraphobic persons can be:

– large areas: department stores, malls, large squares, clear airways;
– enclosed spaces: cars, cinemas, elevators, tunnels, airplanes;
– public places: restaurants, crowds, queues, public transport, meetings;
– places in heights escalators, bridges, floors;
– the fact to be alone, to leave home or relatives.

In the same patient, the phobic situations are usually multiple, non-specific, different places revealing common fears.

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Symptomatology

As in all phobic disorders, agoraphobia has three components:

– anticipatory anxiety of being confronted with phobic situation;
– the anxious reaction itself;
– avoidance behavior that allows the patient to reduce anxiety.

Anticipatory anxiety

Patients do not really express fears about the circumstances, about the outside, in front of a possible external threat. The fears are centered on the individual, on his/her physical or mental integrity, the ability to adapt. This is the fear of discomfort, accident, losing self-control, go mad, die on the spot.

These sensations generate maximum exposure to the fear of not being able to escape the situation, not being able to control or be rescued in case of difficulties.

Anxiety reaction

The agoraphobic feels the fear of experiencing panic attacks (or acute panic attacks) in a set of situations avoided or endured with suffering, whether or not known history of panic attacks.

Many patients do not spontaneously relate “authentic” panic attacks. Their anxiety reactions can be reduced, limited in duration or intensity, expressing themselves only by two or three predominant symptoms (high tachycardia, dizziness or isolated trembling, choking sensation, for example).

Impact and effects

To reassure themselves, patients will tend initially to adapt their behavior to circumstances: exit accompanied by people they trust, visit only certain places during calmer hours, borrow safe routes, sit near entrances enabling to leave quickly the premises.

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Relations with the environment are changing, transforming, become sources of tension, misunderstanding and conflict.

Avoidance conduct

Fully aware of the inappropriateness or even ridiculous characteristics of the fears, the agoraphobic is shared between dependence and renunciation. There is less and less place for effort and reasoning.

At maximum, avoidance establishes itself drastically, scrupulously and generally. Patients are exhausted to have to develop schemes that allow avoidance or reinsurance in front of situations that may trigger an anxiety attack.

Such behaviors tend to invade all areas of daily life, sometimes causing serious relationship or family problems.

Evolution

The spontaneous evolution is interrupted at the start by brief remissions and may result in a chronic stage in the absence of treatment, with partial recovery phases.

The consequences of this disorder can be extremely debilitating; isolated, undiagnosed patients, risking to finish cloistered at home, unable to get out, experiencing the terrifying fear of going mad.
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Signs and evolution of panic attacks

Definition

A panic attack is characterized by high anxiety attack associated with a feeling of imminent death, a feeling of going crazy or losing self-control and committing an abnormal act (eg jump out the window, causing accident, rolling on the floor screaming…). It is accompanied by a feeling of loss of control of the situation.

The onset is sudden or rapidly progressive and symptoms reach their maximum in less than 10 minutes. The resolution of the crisis takes a few minutes to less than 2 hours, leaving a feeling of relief and frequently intense fatigue.

The panic attack is not a disease in itself. This is a transient state that can be never repeated. However, it is a very special and intense reaction by which the repetition can induce anxiety between attacks.
Conventionally, panic attacks or acute anxiety attacks, occur suddenly and without apparent reason.

The panic attack is characterized by a sense of panic associated with the feeling of loss of control in an endless spiral.

Presentation and context of appearance vary from one person to another. However, it always associates physical symptoms with psychological symptoms.

When panic attacks are repeated, and they are associated with anticipatory anxiety (that is to say, to fear the onset of a new crisis) for over a month, it is named panic disorder. It is not uncommon that this disorder is associated with agoraphobia, that is to say, the fear of being in a space it would not be easy to escape in case of crisis.

Evolution

Panic attacks can occur anytime, do not leave any other after-effects than a bad memory and does not entail a change of behavior and thinking: we come to resume life as before.

These acute anxiety attacks can happen to anyone and do not need a particular care outside the acute phase.

Crisis may in some cases be repeated and become chronic. We then speak of panic disorder. This repetition of crises requires specific care, on the other hand.

Symptoms

If the manifestation of a panic attack is fairly stereotyped from one patient to another, the symptoms are heterogeneous.

There are 4 types of symptoms: psychic, psychomotor, physical, neuro-vegetative.

 Psychic symptoms of a panic attack

The psychic symptoms associate:

– a feeling of danger, disaster, or even imminent death,
– a pejorative amplification of background stimuli,
– derealization (sensation of ambience transformation)
– depersonalization (odd bodily sensations, body transformation feelings)
– perplexity,
– an inability to focus attention,
– a feeling of powerlessness to act, to think.

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Psychomotor symptoms

They manifest themselves in the form of inhibition or loss of initiative that go from slowdown up to anxious stupor.

Conversely, they can result in an inability to sit or remain in place, inappropriate behavior with tears and cries.

Physical Symptoms

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Physical symptoms are often intense but not always objective.

They are extremely varied, the most frequent being:

– heart palpitations,
– tremors,
– breathing difficulty, choking feelings
– feeling of dizziness,
– malaise,
– chest pain,
– diarrhea…

Neurovegetative symptoms

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The most frequently encountered neurovegetative symptoms are:
– sweating,
– pallor,
– flushing,
– hot flushes,
– sweaty palms,
– dry mouth.

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Understanding fear to get rid of anxiety

Anxiety is in its foundation the same emotion as fear. With the small difference that the source of danger is in this case not or sorely identifiable. The link between the threat and the anxiety is uncertain, overrated or completely irrational. It is an alarm reaction in the absence of any imminent danger.

On these points, there was little controversy.

In front of an assault or trauma or a disaster, it can be observed in any animals, including humans, three types of reactions: attack, escape and daze (or dread). There are a fourth known as the “flight-ahead” more specific to humans but that concept is currently of limited interest.

These are instinctive reactions and trigger when a certain level of fear is felt. The emergence of this feeling changes our physiology in a defensive way. A substantial increase of oxygen caused by a faster ventilation and a more important blood flow due to increased heart rate will allow our muscles to function with sufficient strength and readiness to flee from an earthquake or a predator.

But with anxiety, we have seen, there is no defined danger! So what’s going on?

We can observe the same manifestations. But, first, the attack behavior is impossible, what or who to attack? Then, only the flight and the daze are possible. It’s actually already the type of behavior and resentment in reported cases of panic attacks, anxiety attacks or agoraphobia.
On the other hand, if there is a general psychological principle, it is that the human being poorly accommodates the lack of benchmarks. Whether these are in addition positive or negative. The failure to identify a hazard in case of alarm sets off all “adaptation’s engines” of our being.

It is the nervous bustle capable of the best and the worst. The upper cortex analyzes, searches, reflects, selects, sends signals in all directions. All our senses come alive!
If this situation continues, it happens that, although the mechanism is poorly understood, the body eventually considers an internal cause is the cause of the alert. And this cause is most often identified as the fear itself!

A vicious circle is established then and is called “fear of fear” and then dealing with anxiety is not simple!

Now, this simple emotion is likely to generate, repeatedly, events which of course does nothing else than fuelling it, which can lead to anxiety attacks or panic attacks.

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How to get rid of anxiety and know its manifestations

In order to get rid of panic attacks, you must first precisely know what are their manifestations.

According to the commonly accepted definition, panic disorder is diagnosed when a person experiences at least four panic attacks during a period of one month, attacks occurring unpredictably and persisting fear of a relapse.

During one of the attacks – there are at least four of the following symptoms:

– Feeling “short of breath” or feeling of suffocation

– Dizziness – feeling of instability or feeling of fainting-fit

– Palpitations or accelerated heart rate

– Trembling or muscle shaking

– Sweating

– Feeling of strangling

– Nausea or abdominal discomfort

– Depersonalization or derealization

– Feelings of numbness or tingling

– Hot flashes or chills

– Pain or chest discomfort

– Fear of dying

– Fear of going crazy or committing an unchecked act.

If you suffer from this, you probably know how this disease can be debilitating and how it’s difficult dealing with anxiety: it appears as unexpected and repeated panic attacks, followed by fear of further anxiety attacks. It quickly invades your life and affects everything you do.

About 3% of the population is affected at one time or another in his life. In some cases, panic disorder can lead to agoraphobia (fear of public places); sick people then start to avoid public places and increasingly isolate themselves. Finally, 40-80% of people with panic disorder also suffer from depression. There is no shame in being diagnosed with panic disorder. This is only the first step to treat the disease, stop anxiety and control your life.

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Understanding the causes to know how to stop anxiety

Anxiety or panic attacks can really cause frustration and can keep you from experiencing what you like and enjoy, or simply all you have to accomplish everyday in your life. It’s then essential to know how to get rid of anxiety and for such motive, it’s imperative for the best results to opt for proven anxiety treatment like this one below:

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If you know what causes the anxiety attacks, it can contribute to help you diminish the attacks you can have and know how to overcome anxiety. They can take place because of a lot of situations; particularly, situations that causes stress such as public speaking, meeting new people, job interview, etc…
Some panic attacks may be caused by social relationships. For example, you might dread what they say or think about you, or apprehend a public speaking. Also, anxiety attacks can happen because of you are thinking of a situation that didn’t materialize but could come off.

They are related to brain processes and cognition. You can use for this some skills which help you stop imagine the worst thing happening.

If you are experiencing anxiety attacks and you don’t know where they come from, it can be hard to overcome them and know how to cure anxiety. You can feel bad and anxious a certain day and feel good the next day. Or maybe you are feeling anxiety even if nothing new that can really cause a panic attack happened in your life.

There can be a lot of reasons for your panic or anxiety attacks. Until you are able to determine the causes of your worries, fears, anxiety, dread, you won’t be free from them.
If you are using the right methods, if you don’t give up, if you follow the good advices, you can get rid of anxiety.

Discerning the symptoms to cure anxiety

When somebody is going through a panic attack and didn’t already have one, they might not be familiar with its signs. It’s important to know them to stop anxiety.
And the reactions of the different persons having this kind of trouble will vary.

How to get rid of anxiety implies to know that anxiety attacks are not only physical but also psychological.

The first symptoms are the psychological one. When somebody is experiencing a panic attack, he or she will feel himself (herself) in a particular way.

Fears, worries, terror will submerge them. Dealing with anxiety is challenging because these sort of feelings are so strong that they will have a physical impact and it can reach such a point that people believe they will die.

It can be so important that the person can be paralyzed for a moment. It’s because your body react as if a danger is present.

Also, your heart will certainly beat more rapidly and it will lead to experience unpleasant palpitations, sensation of oppression in your chest, and you will imagine that you have a heart attack, which is increasing your anxiety.

It’s important to know these symptoms before they appear in order to know how to stop anxiety more rapidly.

You might also experience other signs like headaches, diarrhea, nausea. You may feel also neurological symptoms such as jitters, twitches and involuntary movements.

Hot flashes or on the contrary chills can appear, due to internal temperature changes.

A Panic attack or an anxiety attack are usually reaching a peak ten minutes after its beginning and can last for half an hour or more.

An important thing to remember is this: if you can control the psychological signs before they became too strong, you will have the possibility to stop the manifestation of physical symptoms, or diminish their intensity and how to stop panic attacks.

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How to stop anxiety during exams

The students are submitted to pressure. Dealing with anxiety is also part of the test.

They must succeed in their exams, they must satisfy their families, they must prove to themselves that they are able to reach their goals, they want to have better results than their friends. If this pressure is reaching a certain level, test anxiety can occur. The chances are then high to fail if they don’t get rid of anxiety before beginning tests.

This kind of anxiety, when it is not too strong, is in general normal. Almost everybody who has taken exams can remember a fear to fail. You seem your head is empty in the worse cases, or you don’t stop rereading or rewriting your notes. But generally, it’s a common anxiety and easy enough to control. But sometimes, it is a sign an anxiety attack that is serious.

What is considered for normal before a test or an exam, it’s having for example, some feeling of malaise, sweaty palms, disquiet to fail. But it’s relatively simple to overcome these manifestations and feelings and to cure anxiety. To reduce this, you can:

– study at a regular pace, along the year, instead of only cramming before the exam,

– train yourself often by practicing tests similar to the real exam,

– breath deeply just before the exam, – increase self-confidence with some affirmations,

– obtain tutoring prior an important exam, which is a good thing to take confidence and control your fears,

– talk clearly to your family and/or your friends about your fears. Follow these advices and you will certainly get rid of anxiety, or diminish its manifestations.

But for some persons, this exam stress is reaching a very high intensity. If it is amplified by heart palpitations, insomnia, very important fears, physical suffering and other symptoms, you may consider having an important anxiety disorder. And it is particularly the case if those signs occur in different situations.

Then, it is better not to neglect these signs. Don’t let them dominate your life and paralyze you. You can know how to overcome anxiety with the best proven anxiety treatment that have already made free numerous persons here:

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