Anxiety
Anxiety or depression?
It may sound strange but a lot of people suffering with anxiety actually believe they have depression, why is this?
One of the side affects of anxiety is to become reclusive and emotional, while some people may actually suffer with a side affect of depression.
Because people generally have the tendency to shy away from social settings when they have an anxiety condition friends and family can automatically presume that depression is the cause. The difference between the two conditions is vast, below is a detailed outline of each condition.
Anxiety disorder
Anxiety is the feeling of fear and apprehension; this can be caused by a multitude of different reasons depending on the type of anxiety condition a person has.
A person suffering with anxiety will have physical symptoms like trembling and excessive sweating on the surface while underneath the blood is flowing to the major muscles inhibiting the digestive and immune systems and the heart is beating very fast.
The anxiety can make panic set in, which causes a person to feel the “flight or fight scenario”.
Anxiety is not hereditary and anyone can suffer with the condition, sometimes for no apparent reason.
Depression
Depression is the feeling of overwhelming sadness, guilt, worthlessness and isolation; these emotional feelings cause physical issues like fatigue, problems concentrating and difficulty sleeping.
It is believed that depression is caused by a chemical imbalance in the neurotransmitters found in the brain and central nervous system. These neurotransmitters (Serotonin and norepinephrine) help manage a persons mood so if there is an imbalance then a crash in a persons mood can happen.
When a person does have depression they will feel like the world is falling around them, it is common for thoughts of suicide to cross their mind and feelings of woe are never far from a sufferers mind.
Depression has been shown to be hereditary, if a family member has suffered with depression it is likely another family member will be diagnosed in their lifetime.
As you can see, anxiety and depression are two totally separate conditions. If you were to have anxiety then yes, you may shy away from the world outside, but this is not out of sadness or thoughts of suicide it is out of general fear of what is happening on the other side of your front door.
You may not be aware but about 3.5% of the population suffer with an anxiety condition in their lifetime with many not even realizing they have one, on top of this one in sixty people in the western world will have an isolated anxiety attack every year.
It is true that the medication used in the treatment of anxiety is the same as that used for cases of depression but this has no bearing on the conditions being close in any way, shape or form.
The next time you think a person you know has depression but you cannot understand why, look further in to the symptoms they have and you may be surprised to find that anxiety is the reason they are unsocial.
Panic attacks – a type of anxiety
Panic attacks, medically called a panic disorder, are a short period of time that causes extreme fear resulting in severe anxiety and distress.
The difference between a panic disorder and other anxiety conditions is that other anxiety conditions last for long periods of time where a panic disorder has short bursts of heightened anxiety.
Although some people are diagnosed with a panic disorder, there are many that suffer with isolated attacks ever year.
What happens during a panic attack?
The body releases a large amount of adrenaline in a short period of time as a reaction to large amounts of stress; a “trigger” usually causes this stress. A trigger is something that causes the panic attack to occur, this can come in many different forms from confined spaces to being around large groups of people.
There are many feelings a person who has a panic attack goes through, without warning intense fear creeps in, causing physical affects like shortness of breath, trembling, palpitations of the heart, excessive sweating and the feeling of choking. These physical affects also contribute to psychological distress, making the sufferer feel like they lose control, some may feel like their going crazy and it has been known for some to feel like they are dying.
How long does a panic attack last?
The length of time a panic attack lasts varies from person to person and what situation they are in, but the American Psychological Association (APA) the average panic attack lasts about ten minutes.
In more severe cases it may seem like a panic attack has lasted for longer periods of time but this is normally one panic attack rolling straight into another without a break, this can cause fatigue as the body tries to cope with the stress being put on it.
How can I treat my own panic attacks?
Some people can manage their own panic attacks once they have grown accustomed to the affects of the attack as they happen, if they feel a panic attack begin then they use calming exercises like deep breathing to relax the body as much as possible.
When should medical advice be looked for?
If the panic disorder starts to happen on a regular basis, or the intensity of the attacks gets worse, then it may be beneficial to see a medical professional so a treatment to combat the attacks can be found.
Those who suffer from the panic disorder know how awful it can feel when an attack occurs, over time they can grow to live with the condition but it is not an easy condition to cope with.
Because a sufferer has no symptoms of having a panic disorder, it can surprise friends and family should an attack occur and you give in to the flight or fight scenario that you are put in. Once you have found that you have a panic disorder it can be more beneficial for friends and family to be told about the condition so they have a better understanding what you are going through.
What To Do In An Panic And Anxiety Attack
If you wait until the last minute, as in when you are actually having a panic attack, before planning a course of action then of course things will get ugly. You will be afraid, feeling a rush of different emotions, and probably be unable to take even one step. Therefore it is best to think up a working plan for surviving a panic attack well in advance. Having a definite plan of action will teach you how to cope with your symptoms and possibly even reduce the total number of panic attacks you have.
The first step is to control your breathing. One of the first symptoms you may upon suffering an attack is a shortness of breath. Therefore, when you're actually having an attack, frantically looking for a way to control your breathing will only send you more anxiety. The best thing to do is to learn a simple breathing exercise that's designed to make you relax, so that even if you find yourself in a panic, you will still maintain control over your breathing. Practice breathing exercises well in advance of any panic attack, at various parts of the day. This will familiarize you with the steps, as waiting until an attack might be too late to actually learn the technique. One often advised breathing method is to inhale deeply through your nose, hold your breath for a few moments and then exhale through your mouth very slowly. Be sure and practice any suggested method beforehand to make sure it actually helps you reduce stress levels. You don't want to wait until a panic attack happens before finding out the breathing exercise actually makes you more anxious. After all, not everyone finds the same exercises relaxing.
There are also relaxation techniques you could learn for use in a panic attack. After controlling your breathing, you may feel the need to calm your nerves. Various exercises can be taught by therapists or even through meditational practices such as Yoga. Many of these may involve sitting, laying down or stretching while focusing on a specific thought or feeling. Before trying anything physical such as unusual neck stretches, make sure the practice is advocated by a professional therapist. The last thing you need is to damage your body and have to visit a chiropractor.
You can also create a small support group that you can contact specifically in the event of a panic attack. The contact information should include a telephone number where you can reach them at any reasonable hour. Keep these contact numbers in a safe place that you will easily remember, at home and on your person if you are traveling. It's important to compile a large list so that only one or two persons won't be your only hope in the event of an attack. Rather than put pressure on friends and family some people find it beneficial to join a support group for this very reason—fast and empathetic support at all hours of the day. A crisis hotline should also be one of the numbers on this contact list, as these are lines set up exclusively for emotional emergencies.
The most important thing is to have a definite plan ready. Even though your mind may be panicking at some point, you will quickly remember the plan of action that you practiced. It may be just what is needed to guide you back to emotional control.
General anxiety disorder
Everyone suffers with anxiety now and then, this is normally attributed to something happening in their lifetime like a test or a job interview, but those with an anxiety disorder is someone who has let anxiety take a hold of their life so much so that they often suffer with anxiety over the most simple activity.
When someone suffers with the general anxiety disorder (also known as GAD) they will normally suffer with many different symptoms. The symptoms are headaches, sweating, nerves, problems concentrating, trembling, tiredness and other sleeping problems.
Common causes
The two most common factors of anxiety are mental in nature; these factors are a Panic disorder or stress. To better understand anxiety we need to understand the causes of these two factors.
Panic disorder
Panic attacks can occur at any point and for the smallest reasons, these panic attacks cause shortness of breath, heart palpitations and dizziness, which can cause anxiety because the sufferer may not be able to control what is happening to them.
Stress disorder
Stress is caused by external factors that affect the way an individual lives; normally a disorder is caused due to excessive amounts of stress on the individual like financial problems or relationship failures.
Symptoms
Because of the symptoms involved with anxiety it is very easy for a doctor to diagnose general anxiety disorder but when should you seek medical advice?
When the symptoms become so severe that you become worried and find it hard to control your anxiety then it is important that you visit a medical professional.
If the symptoms impact on your day to day life, making it difficult to function in social settings, both in your personal life and work life.
Finally if your physical symptoms like dizziness and palpitations become too difficult to handle, or you have chest pains then it is imperative that you seek medical help.
Treatment
Treatment varies from patient to patient; some just require the use of calming techniques such as meditation or deep breathing exercises, anything that can relieve the tension in a person’s body.
In more extreme cases, the person suffering with anxiety may need medical treatment. When medical treatment is the only option it can move in two ways, the first being psychological where the sufferer may need counseling to talk through living with anxiety and manage their problems causing it. The second problem can be a physical issue caused by thyroid gland problems, in this case surgery; medication or both may be the answer.
Anxiety is not a condition that doesn’t impact on a sufferer’s life; in some cases it can control the person suffering with it. It is important that a person with anxiety finds a way to manage their condition and try to lead a normal life.
If the symptoms of anxiety can be managed effectively, it can spell the decline of the awful attacks people endure, and in some cases mean the end of the condition that has ravaged their life for a long time causing their life to have been put on hold.
Three Ways To Ease Your Anxiety During A Panic Attack
Panic attacks can make you feel like you’re losing control of not only your body, but your mind as well. Panic attacks are times of severe anxiety or stress, usually caused by a certain trigger. They are usually characterized by increased heart pace, rise in blood pressure, shortened or difficulty breathing, and even dizziness. Anxiety attacks are horrifying; many sufferers compare the feeling of a panic attack to that of having a heart attack, so needless to say panic attacks are pretty tough, and serious.
The good thing about panic attacks is, that unlike many other afflictions, there are methods to decreasing the severity and likelihood of a panic attack. Along with prescription medication and some type of counseling or therapy, there are ways to go about easing your anxiety as you feel a panic attack coming on, and keeping the clarity of mind during a panic attack to help bring yourself down.
Breathe
If you are experiencing shortness of breath and feel that it may be a symptom of a panic attack, there are ways you can try to control your breathing to ease the anxiety you are feeling, or will soon be feeling. Cover your nose and mouth with your hands by cupping them over your face and breathe slowly in and out, as controlled as possible. It won’t be easy at first, but soon enough you should have slowed your breathing down enough so that your brain can start getting some oxygen again, and hopefully ease the rest of the symptoms you are experiencing, if any.
Concentrate/Focus
However difficult it may be, try not to focus on what it is you are feeling when you feel a panic attack coming on. This will only cause the brain to react more, and perhaps worsen the symptoms. Instead, control your breathing and focus on something entirely different from where you are and what you are doing. If you have a ‘Happy Place,’ go to it. If you can take your mind off of your current environment, you may be able to rid your brain of whatever it was in your environment or your mind that triggered the attack in the first place.
Coach Yourself
Panic attacks can come on at any time of the day, no matter where you are. They are just an exaggeration of the body’s natural reaction to extreme stress or anxiety; since the reaction is created in the brain, you can actually use the brain to help your symptoms subside. Try to consistently remind yourself that what you are experiencing is a natural reaction, and that it will go away. Remind yourself that no, you are not going crazy and yes, these feelings you are having will go away.
If you are a panic attack sufferer, take heart. There are ways to get around the symptoms you are feeling, and there are people out there who are willing to help you, if you just look. The anxiety you feel during a panic attack will eventually go away after a while, even though it may not feel like that at the time. It’s just a matter of learning to take control of your mind, or your body.
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