How to cope with anxiety and panic attack

Several tips on what to do when faced with anxiety and panic attacks.

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

According to the National Epidemiology Survey in Mexico, this condition affects 14.3% of the population; not to mention that, in the last five years, cases of anxiety have increased by 75%, according to studies conducted by the Ministry of Health and Mental Health nationwide.

However, feeling nervous or anxious is part of everyday life.For example, it is common to feel anxiety before speaking in public, at the beginning of a sports game or when talking to that person we are attracted to. These sensations that we experience are usually transitory and disappear in a short time. But when the anxiety intensifies, is maintained with the passage of time and seriously compromises our daily performance, it ceases to be normal and becomes anxiety disorder or pathological anxiety.

How to deal with pathological anxiety

Some recommendations to follow in the day to day are the following ones.

1. Talk about your problems

People frequently avoid anxiety without solving their problems; they avoid talking about the subject, they flee from the situation by means of alcohol, drugs, working excessively or taking anxiolytics to fall into a deep sleep. The busier the person is, the less time he or she has to think about his or her conflict.. A problem that is not faced, gets bigger. Seek to share your problems with a person or persons you trust.

2. Do not demand too much of yourself

Sometimes anxiety comes from focusing on what we cannot control or having too high expectations. Do what is possible. Focus on what is in your hands to do. Organize yourself based on priorities. It is not possible to do everything at once.

3. Practice relaxation

There are many useful ways to relax: listening to music, having a massage session, practicing yoga, meditation, or prayer through trust in God. However, what I offer below is a breathing exercise, which consists of inhaling the air deeply into your lungs. consists of inhaling the air deeply through the nose while expanding the belly. (not the thorax), hold your breath for two to four seconds, and exhale slowly through your mouth. Repeat this exercise successively until the Heart rate returns to level.

4. Engage in rewarding activities

As much as possible, take some time off and do things that distract you a little from the situation that may be overwhelming you. No doubt this will not solve your problem, but at least it will allow you to calm down it will allow you to calm down by lowering your stress levels by having a pleasant or fun time.

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

5. Do physical exercise

An exercise appropriate to the person and his age, brings physical and mental relaxation. Some people opt for intense 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 helpful way to cope with your problems, especially when what you have tried has not worked.especially when what you've tried hasn't worked.

Panic Attack or Anxiety Crisis

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: elevated heart rate, accelerated breathing, sweating, tremors.These attacks are often followed by a feeling of choking or shortness of breath, choking sensation, tightness in the chest, nausea or abdominal discomfort, dizziness or fainting, feeling out of control or going crazy, fear of dying, 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 in most cases the strong heartbeats together with the chest pain make many people think of a heart attack, which is only a confusion.

The reality is that they are not life-threateningThe reality is that they are not life-threatening, as the symptoms gradually diminish until they disappear.

Strategies for Coping with Panic Attacks

For panic attack sufferers It is important to know information about it and even to know how to act at the moment when the symptoms appear, since a good preparation reduces the effects of the attack, helps the treatment and leaves the person with a sense of control.

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

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 without any reason; the person experiences very unpleasant sensations, but without danger. They are organic reactions of defense against a threatbut out of context in the panic attack.

2. Avoid a catastrophic attitude

Do not think that you will never be cured, do not let yourself be carried away by the bad moment. Choose positive thoughtsYou will get better because you are already in treatment, and in case another attack comes, you will know how to handle it.

3. Avoid stressful situations

These experiences usually provoke a panic attack, so it is advisable to have a calm It is advisable to have a calm environment. The strategies for coping with pathological anxiety mentioned above may be helpful at this point.

During a panic attack

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

1. Breathing calms the attack

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

2. Remember that nothing tragic will happen.

Although you may feel as if you are about to have a heart attack, a panic attack does not end in such a thing, not even in insanity or death. They are only temporary and harmless symptoms, so you can try to resist them.You can try to resist it until it passes.

3. Exercise control over your thinking

If you let yourself get carried away by despair and think catastrophic thoughts, the panic attack may become more distressing.

4. Use self-instruction

Repeat to yourself in your mind things like, "This is how it is. I have to resist. It will pass soon. It is not dangerous. I have survived on other occasions and nothing has happened to me. I'll feel fine in a little while. Try to distract your thoughts on something else, away from the discomfort of the symptoms.away from the discomfort of the symptoms.

After the panic attack

Finally.

1. Rejoice in your progress

Once the panic attack has passed, it means you have more control than you thought you had.. Don't burden yourself with worries. 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 overcome them in the shortest possible time.

Conclusion

So far we have explored anxiety and panic attacks, their characteristics and the self-help strategies that can be implemented. Two conditions that have been present in the lives of several people who have spoken with me. Empowering people with information about their conditions is part of the treatment that is complemented by appropriate psychological therapy.

Bibliographical References:

• Gudiño, A. (April 25, 2018). Anxiety increases 75% in the last five years in Mexico. Milenio.
• 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 horas.