How to cope with anxiety and panic attack

The term anxiety comes from the Latin "anxietas", which means anguish or affliction. It is a state of physical discomfort that has its origin in the mind, characterized by a feeling of restlessness or "nerves", insecurity, fatigue, difficulty concentrating, irritability, muscle tension, sleep disturbances, and decreased desire sexual. Along with depression, anxiety is one of the most common mental health problems.

According to the National Survey of Epidemiology in Mexico, this disease affects 14.3% of the population; Not to mention that, in the last five years, cases of anxiety increased by 75%, according to studies carried out by the Ministry of Health and Mental Health at the national level.

However, feeling nervous or anxious is part of daily life; For example, it is common to feel anxiety before speaking in public, at the beginning of a sports game or when speaking to that person who attracts us. Those sensations that we experience are usually transitory and disappear in a short time. But when anxiety escalates, it persists over time and seriously compromises our daily performance, stops being normal and becomes anxiety or anxiety disorder pathological.

• Related article: "The 7 types of anxiety (causes and symptoms)"

How to cope with pathological anxiety

Some recommendations to follow on a day-to-day basis are the following.

1. Talk about your problems

People often evade anxiety without solving their problems; They avoid talking about it, flee the situation through alcohol, drugs, working excessively or taking anxiolytics to fall into a deep sleep. The busier the person is, the less time they have to think about their conflict. A problem that is not faced, is enlarged. Seek to share your problems with someone or people you trust.

2. Do not demand too much

Sometimes anxiety comes from focusing on what we cannot control or having too high expectations. Do what you can. Focus on what is in your power to do. Get organized based on priorities. It is not possible to do everything at once.

3. Practice relaxation

There are many helpful ways to relax: like listening to music, undergoing a massage session, practicing yoga, meditation, or praying through trust in God. However, what I offer below is a breathing exercise, which consists of inhaling the air deeply through the nose expanding the belly (not the thorax), hold the air for two to four seconds, and exhale slowly through the mouth. Repeat this exercise in succession until your heart rate levels off again.

• You may be interested: "6 easy relaxation techniques to combat stress"

4. Do rewarding activities

If possible, take time off and do things that distract you a bit from that situation that may be overwhelming you. This certainly won't solve your problem, but at least it will allow you to calm down by lowering your tension when having a pleasant or fun time.

Avoid caffeine, alcohol, tobacco, and other stimulants. These substances can trigger anxiety.

5. Do physical exercise

An appropriate exercise for the person and their age, provides physical and mental relaxation. Some opt for vigorous exercise, while others prefer a leisurely walk. This practice should be done on a regular basis.

6. Seek help from a mental health professional

Psychological consultation can be a very useful way to deal with your problems, especially when what you have tried has not worked.

• Related article: "How to find a psychologist to attend therapy: 7 tips"

Panic Attack or Crisis of Anguish

It is a type of anxiety that is characterized by the sudden appearance of a very intense fear or anxiety, which reaches its maximum level in the first ten minutes.

Although not all symptoms occur together, it is accompanied by four or more of the following: increased heart rate, rapid breathing, sweating, tremors, feeling of shortness of breath or shortness of breath, feeling of choking, chest tightness, nausea or abdominal discomfort, dizziness or fainting, feeling out self, fear of losing control or going crazy, fear of dying, feeling of numbness or tingling in the hands or feet, chills or suffocation.

These attacks are successive, which causes the concern of the people who suffer them because they know that they will experience the anguish again; and is that in most cases the strong heartbeat along with chest pain make many think of a heart attack, which is only a confusion.

The reality is that they are not at risk of life, since the symptoms gradually decrease until they disappear.

Strategies for Coping with Panic Attacks

For those who suffer from panic attacks It is relevant to know information in this regard and even know how to act at the moment in which the symptoms, since a good preparation reduces the effects of the attack, helps the treatment and leaves the person a feeling of control.

In this regard, Melgosa (2008) offers a series of advice:

Before the panic attack

At times when the panic attack has not occurred or is not occurring, follow these guidelines.

1. Understand the symptoms

The symptoms are manifestations of anxiety for no reason; the person experiences very unpleasant sensations, but without danger. They are organic defense reactions to a threat, but out of context in the panic attack.

2. Avoid a catastrophic attitude

Do not think that you will never be cured, do not get carried away by the bad moment. Choose positive thoughts, such as the fact that you are going to improve because you are already in treatment, and in case another attack arrives you will know how to handle it.

3. Avoid stressful situations

These experiences often trigger the panic attack, so it is convenient to have a calm environment. The strategies for coping with pathological anxiety mentioned above can help you at this point.

During a panic attack

As for the times when a panic attack occurs, follow these tips.

1. Breathing calms the attack

At the first warning of a panic attack, use your breath to cope with the symptom. Put into practice the breathing exercise that was mentioned earlier in the topic of pathological anxiety, which consists of inhaling the breathe deeply through the nose expanding the belly (not the thorax), hold the air for two to four seconds, and exhale slowly through the mouth. Repeat this exercise successively until your heart rate returns to level..

2. Remember that nothing tragic will happen

Even though you feel like you are about to have a heart attack, a panic attack does not end in such a thing, not even in madness or death. It is only temporary and harmless symptoms, so you can try to resist it until it passes.

3. Exercise control over your thinking

If you get carried away by despair and think catastrophic things, the panic attack can be more distressing.

4. Use self-instruction

Repeat in your mind things like: “This is so. I have to resist. It will happen soon. It's not dangerous. I have survived on other occasions and nothing has happened to me. I will feel fine in a little while ”. Try to distract your thinking on anything else, away from the discomfort of symptoms.

After the panic attack

Finally...

1. Rejoice in your progress

Once the panic attack has passed, means you have more control than you thought. Don't worry about it. Try to be calm and relaxed.

2. Put yourself in the hands of a good mental health professional

The guidance and accompaniment of a psychotherapist will help you deal effectively with panic attacks so that you can overcome them in the shortest time possible.

Conclution

So far, anxiety and panic attacks, their characteristics and the self-help strategies that can be carried out have been explored. Two sufferings that have been present in the lives of several people who have spoken with me. Empower people with information about their conditions It is part of the treatment that is complemented with adequate psychological therapy.

Bibliographic references:

• Gudiño, A. (April 25, 2018). Anxiety increases 75% in the last five years in Mexico. Millennium.
• Melgosa, J. (2008). How to have a healthy mind. Madrid: Safeliz.
• Pereyra, M., & Mussi, C. (2005). Be happy! How to beat depression and control anxiety. Montemorelos: Montemorelos.
• Sánchez, E., & Aragón, F. (April 16, 2018). Anxiety affects 14.3% of Mexicans: specialists. 24 hours.