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 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 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 start of a sports game, or when talking to that person we are attracted to. Those sensations that we experience are usually transitory and disappear in a short time. But when anxiety intensifies, persists over time and seriously compromises our daily functioning, it stops being normal and becomes an anxiety disorder or pathological anxiety.
Some recommendations to follow on a daily basis are the following.
1. Talk about your problems
People often avoid anxiety without solving their problems; They avoid talking about it, they escape from the situation through alcohol, drugs, overworking 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 gets bigger. Seek to share your problems with a person or people you trust.
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. Organize yourself based on priorities. It is not possible to do everything at once.
3. Practice relaxation
There are many very useful ways to relax: such as listening to music, undergoing a massage session, practicing yoga, meditation, or prayer through trust in God. However, what I offer below is a breathing exercise, which It consists of inhaling air deeply through the nose, expanding the belly (not the chest), hold the breath for two to four seconds, and exhale slowly through the mouth. Repeat this exercise successively until your heart rate levels out again.
4. Do rewarding activities
As much as possible, give yourself some free time and do things that distract you a little from the 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 tension levels when having a pleasant or fun moment.
Avoid caffeine, alcohol, tobacco and other stimulants. These substances can trigger anxiety.
5. Do physical exercise
Exercise appropriate to the person and their age provides physical and mental relaxation. Some 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 useful way to deal with your problems especially when what you have tried has not worked.
Panic Attack or Distress Crisis
It is a type of anxiety that is characterized by the sudden appearance of 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 suffocation or shortness of breath, feeling of choking, tightness in the chest, nausea or abdominal discomfort, dizziness or fainting, feeling out of control, 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 concern for the people who suffer from them because they know that they will experience the anguish again; And in most cases the strong heartbeat along with chest pain makes many think of a heart attack, which is only confusing.
The reality is that they are not at risk of life since the symptoms gradually decrease until they disappear.
Strategies to cope with panic attacks
For those who suffer from panic attacks It is important to know information about this and even know how to act at the time when symptoms appear, since good preparation reduces the effects of the attack, helps treatment and leaves the person with a feeling of control.
In this regard, Melgosa (2008) offers a series of advice:
Before the panic attack
In times when a 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
Don’t think that you will never be cured, don’t let yourself be carried away by bad times. Choose positive thoughts like the fact that you 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 environment The strategies for coping with pathological anxiety mentioned above may be useful at this point.
during a panic attack
As for when a 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. Put into practice the breathing exercise mentioned above in the topic of pathological anxiety, which consists of inhaling the air deeply through the nose, expanding the belly (not the chest), holding the air for two to four seconds, and exhaling. slowly through the mouth. Repeat this exercise successively until your heart rate levels out again
Even though you may feel like you are about to have a heart attack, a panic attack does not end in such a thing, or even in insanity or death. These are only temporary and harmless symptoms so 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 about catastrophic things, the panic attack can be more distressing.
4. Use self-instruction
Repeat in your mind things like: “This is how it is. I have to resist. It’s going to happen soon. It’s not dangerous. I have survived on other occasions and nothing has happened to me. “I’ll feel fine soon.” Try to distract your thoughts on something else away from the discomfort of the symptoms.
after panic attack
Finally…
1. Be happy about your progress
Once the panic attack has passed, It means you have more control than you thought Don’t bother yourself with worries. Try to be calm and relaxed.
2. Put yourself in the hands of a good mental health professional
The guidance and support of a psychotherapist will help you deal effectively with panic attacks so that you can overcome them in the shortest time possible.
Conclusion
Up to this point we have explored anxiety and panic attacks, their characteristics and the self-help strategies that can be carried out. Two conditions 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 by appropriate psychological therapy.
