All You Need to Know About Anxiety & Effective Anxiety Management

The body's normal response to stress is anxiety. Anxiety is a sensation where a person feels fearful or apprehensive about what is going to happen in the future. Certain situations such as speaking in front of a large audience, the first day of college, result day etc. can make a person feel nervous and fearful. Getting anxious in these situations is quite normal for a person. Moreover, anxiety is sometimes healthy as it helps a person to prepare and plan more efficiently. But if a person gets anxious even in simple and everyday activities, then they might need to seek professional help.

There are various ways of anxiety management that will help sufferers immensely.

What is an anxiety attack?

Anxiety attack relates to a feeling of extreme apprehension, fear, worry, or distress. For most people, an anxiety attack is a slow process; it builds with each passing minute. As soon as the stressful event, which has triggered anxiety, starts approaching, the chances of the anxiety attack getting worse also increase. Every individual goes through different symptoms of an anxiety attack. The reason for this differentiation is that many symptoms of anxiety attack do not show in all people; also, the symptoms experienced tend to change with time.

What are the symptoms of an anxiety attack?

Although the symptoms of anxiety attacks vary from person to person, some of the most common symptoms that happen to a majority of people are sweating, restlessness, fear, worry, apprehension, distress, dry mouth, hot flashes or chills, shortness of breath, tingling or numbness, feeling dizzy etc.

What is the difference between a panic attack and an anxiety attack?

Although the symptoms of both panic attacks and anxiety attacks are somewhat similar, there exist certain specific differences between them. The most basic difference between both these is related to the duration. In case of a panic attack, the duration of the attack is shorter. The onset of a panic attack is more or less sudden, especially if there is no specific stressor or cause for the attack. However, in some cases, a panic attack may last longer than usual.

In case of an anxiety attack, the duration is much longer. The attack may continue for as long as the individual and the trigger are around each other. Suppose the anxiety attack is triggered by a task, social interaction, or event. In that case, the signs and symptoms of the attack will last until the individual is taken out of the situation. An anxiety attack, unlike a panic attack, builds gradually, with the symptoms getting worse with time.

Another significant difference between an anxiety attack and a panic attack is related to the severity of the mental and physical symptoms. A panic attack is a more intense attack that results in the individual getting detached from oneself and his or her surroundings. Although a panic attack is shorter, its effects are more intense. The physical symptoms of a panic attack and anxiety attack are more or less the same, but sometimes symptoms of a panic attack are a bit stronger.

How to deal with anxiety attacks?

Anxiety can be very overwhelming both mentally and physically, especially if one does not know how to deal with it. It is not possible to learn to deal with anxiety attacks in a short span of time, which makes it even more important to know about the tips and tricks of dealing with it.

• Breathing exercises:

One study theorizes that slow breathing can help in managing anxiety. The reason behind this is that it helps in lowering the stress level, and at the same time, it increases the amount of oxygen in the body. Therefore, whenever a person starts feeling anxious, he or she should concentrate on their breathing style. The best way is to breathe slowly and attempt to even out the breathing as much as possible.

• Meditation and yoga:

Yoga and meditation are some of the most effective ways to stay calm. If someone frequently gets anxious, then he or she must incorporate at least 10 minutes of yoga in their daily routine.

• Distract yourself:

Another way of dealing with anxiety is finding distractions. Most people have close friends; talking to them and sharing your thoughts might help get the symptoms of anxiety under control.

• Exercise more often:

Regular workout also contributes towards efficient management of stress. The reason being a considerable decrease in the stress hormone levels in a person's body that is brought about by exercise.

• Avoid sugar and caffeine:

Avoiding the intake of caffeine and sugar can be very helpful in managing anxiety and reducing stress. Various studies have proved that these two can have a negative impact on an individual's mental health.

There is no particular cause of anxiety; it can happen to anyone at any time. Besides, anxiety can get triggered by various factors. The above tips for anxiety management will help a lot of people in dealing with this dreaded emotion.