Get Help For Your Anxiety Today
People like Laura recover from anxiety every day. Shes learned in therapy how to identify the causes of her anxiety and has made excellent progress. Her recovery is also proof of how you too can heal from the endless burden of anxiety. Her story shows that people can move past their anxiety and go on to lead full, and happy lives. Even if it doesnt feel that way now, things can get better for you with time, patience, and appropriate care.
To make that happen, you need to start working with a mental health professional right away. The sooner you seek help, the sooner you can begin to put your fears behind you and build the life you long for. Its time to overcome your fears. It may be hard to imagine now, but one day you will start to feel happy, confident, and safe once again.
What You Can Do
To get through a panic attack, try to take control of your breathing first. Find a place where you can sit or be comfortable. Concentrate on making your breath slow and even. Try to inhale through your nose for 4 seconds, hold it for 2 seconds, then exhale through your mouth for 6 seconds. Tell yourself that youâre not in danger and that the attack will pass.
If youâre not sure if youâre having a panic attack, itâs a good idea to go to the hospital to rule out any other health problems.
Panic disorder is one of the most treatable types of anxiety disorders. Medication and a type of talk therapy called cognitive behavioral therapy can help. See your doctor if you have panic attacks often.
Harvard Health Publications: âUnderstanding the Stress Response.â
Robertson, D. Primer on the Autonomic Nervous System, Second Edition, Elsevier Academic Press, 2004.
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Biological Psychiatry: âDo Unexpected Panic Attacks Occur Spontaneously?â âFunctional t1Ï Imaging in Panic Disorder.â
Psychological Medicine: âDistinct Phasic and Sustained Brain Responses and Connectivity of Amygdala and Bed Nucleus of the Stria Terminalis During Threat Anticipation in Panic Disorder.â
The Journal of Neuroscience: âReduced Serotonin Type 1A Receptor Binding in Panic Disorder.â
Mayo Clinic: âPanic Attacks and Panic Disorder.â
American Academy of Family Physicians: âPanic Disorder.â
Centre for Clinical Interventions : âPanic Stations.â
Why Do I Cry So Much
Its one thing to feel the need to cry after a particularly hard day. But some people feel that they need to randomly cry, and others are shocked at how uncontrollable their tears are. It is as though a waterfall is coming from their eyes, sometimes at surprising times.
That instinct is often just emotion trying to find its way out. Anxiety is excitatory to the body it activates the fight or flight system. Your desire to cry may be related to the way your body is reacting to that system, with the intense emotions and stress during that time overwhelming the body.
Fear is scary, and your flight mode may trigger your body to produce large amounts of tears as a way to let out that stress.
To some, crying may also become a habitual response. Once you become used to crying as a way of relieving anxiety and stress, you may subsequently develop a habit of crying when you experience that stress because it provides emotional relief.
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Can I Have Anxiety For No Reason
Anxiety for no reason is confusing and distressing because there is no logical cause for why youre feeling what youre feeling and the human brain doesnt like having unanswered questions.
Whether youre experiencing breathing difficulties out of nowhere or your heart is racing and youre not sure if its anxiety or if youve just had too much caffeine you will be searching for the reason why you feel anxious.
In todays blog I show you how to accept your bodys anxiety reaction without going crazy about it.
Related: Panic Self Help Meditation
Watch the video or continue reading below
However, I know and Ive experienced myself that sometimes, you get anxiety for no reason.
Ive had this recently in a client, they came to me and they said, I used to get panic attacks when I was much younger and I used CBT to come out of that and it worked really well for me and I havent had any panic attacks for the last 10 years and now, suddenly, out of nowhere, Im getting panic attacks again. Why would that be?
And theres a range of reasons why this could be happening.
Anxiety usually doesnt have just one specific trigger, its usually a range of things which can include a trauma from the distant past thats been brought up again or something thats happened more recently thatd be pretty obvious, though.
And its also things like a tired mind and a tired body that unfortunately come together with a really horrible reaction for your body.
A Panic Attack In The World Of Alex
So this is where we get personal. I have panic attacks. I dont always know what sets them off. Things like being in an overcrowded mall will make me anxious, sure, but they wont toss me into an attack . Most of my attacks happen when I am safe at home and often times dont seem to have any stressor . One of the scary things about panic attacks is that you feel them coming on. This can actually lead to an attack, itself, which sucks. This is called anticipatory anxiety, anxiety related to the fear of having an attack.
I experience a number of the common symptoms of a panic attack, but not others. When I have a panic attack, I feel:
- Heart racing
- Extreme tension in my muscles
- Shaking, due to the tension
- Curling up in a tight little ball
- Rapid breathing, which can lead to hyperventilation
Not fun. I am usually very cognitively with it when I have an attack, however. Normally, I am just upset with myself for being in this situation as if I have magical control over my bodys chemicals . I say things like, Come on Alex, this is ridiculous, , or Why cant I just get rid of the tension? Safety isnt the concern. I know that Im safe and that I have no reason to panic, but my body believes otherwise, and my body wins out over my rational mind. I dont feel that Im going to die, or that Im going to have a heart attack. No. I feel an utter loss of bodily control, with what appears to be a sound mind. How frustrating.
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Does Anxiety Require Treatment
Constant worrying and avoidance behaviour can be very disabling to your everyday life. Since the practice of psychology is evidence-based, there are strict guidelines to facilitate effective diagnosis of people with anxiety. Unfortunately, terminology such as mental health, mental illness, and mental disorders come with a lot of societal stigma.
One of the barriers to getting the help you need is the language that surrounds anxiety and other mental health presentations. This is because most people dislike being labelled with a disorder such as GAD and will actively avoid seeking professional help and diagnose.
Sadly, only one-third of people experience an anxiety disorder receive treatment.
Being told that you have a mental illness is a burden nobody wants to shoulder. Ironically, the diagnosis is necessary to prescribe an appropriate action plan to help you maintain a healthy quality of life.
It is a normal part of life to experience occasional anxiety.
A teenager may experience anxiety in the lead up to their exams and upon release of their academic results. They may also feel anxious prior to asking someone out to be their boyfriend/girlfriend.
According to Beyond Blue, one in fourteen young Australians aged 4-17 experienced an anxiety disorder in 2015. This is equivalent to approximately 278,000 young people.
An adult may experience anxiety in the workplace and in their relationships .
Caffeine And Anxiety Make You Feel Jittery And Nervous
Caffeine is a stimulant and that can be bad news for someone with anxiety. Caffeine’s jittery effects on your body are similar to those of a frightening event. That’s because caffeine stimulates your fight or flight response, and research has shown that this can make anxiety worse and can even trigger an anxiety attack.
Other research suggests that while caffeine can increase alertness, attention, and cognitive function, overdoing it can increase anxiety, particularly in people with panic disorder and social anxiety disorder. And as with the symptoms of anxiety, one too many cups of joe may leave you feeling nervous and moody, and can keep you up at night.
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What Happens If I Dont Get Treatment For My Child With An Anxiety Disorder
Getting your child help for an anxiety disorder can improve their development and self-esteem. But untreated anxiety disorders can harm:
- Family relationships.
- School performance.
- Social functioning.
Your child may also end up with more serious mental and physical health problems. Fortunately, there are several treatments for anxiety disorders. The right treatment can help your child manage their symptoms and feel their best.
Getting Help For An Anxiety Disorder
If you think that you are, or a loved one is, suffering from an anxiety disorder, you should not wait to get help. When you call us at , our representatives will answer your questions and help you locate a treatment facility. The entire process is confidential.
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Understand That Anxiety Is A Body Reaction
Number one, anxiety is a bodily reaction.
So, it is mind and body but its predominantly body so you get the flight or fight reaction, you get the rapid heart rate, the sweating, the trembling, the scared feeling, that adrenaline surge that goes through your body and then that kicks off the thoughts, the raving thoughts, the worries.
Everything that kind of comes together to bring that anxiety reaction.
So its usually the body reaction that comes first and then the body reaction kind of triggers the mind, as in the mind goes, Ooh, the body is reacting in quite a fight or flight manner. I will scan the environment and see what the threat is.
And if there is no imminent threat then the mind will make up a threat because thats what you need the equilibrium going and I know thats horrible but thats just the way your mind and your body works.
You cant have one without the other.
They will do what they can to support each other and give you a solid consistent story even if that means going through anxiety and going through a frightening time.
What Causes Anxiety Disorders
Its a question that is so difficult to answer. Its not like having a cold – you cant simply wake up with an anxiety disorder because you forgot to wash your hands before picking your nose.
Anxiety disorders are forged over years of experiences. They have a genetic component, an upbringing component, an environmental component. Every experience youve ever had can craft your anxiety disorder, just as any experience youve had in life can ensure you never get one.
Anxiety may even have no real cause at all.
There are also many forms of anxiety. There are different causes of OCD, causes of panic attacks, causes of PTSD, causes of generalized anxiety disorder, causes of phobias every experience and every anxiety is unique in some way.
Still, the best way to understand what created your anxiety disorder is to break it down into the two main causes:
- Biology
- Environment
These do not account for all anxiety symptoms. In fact, anxiety can, in some ways, create itself something that we will explore near the end of the guide. But generally, the two causes of anxiety are your body, and your experiences in the world around you.
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Can Stress Bring On Anxiety
Anxiety and stress are intimately related anxiety is a reaction to stress. Anxiety is the name we give to the internal sensations of warning generated by the bodys reaction to a mental or physical threat. The sensations are set in motion by the stress response system, whose job is to alert us to and protect us from danger. Without waiting for us to make a conscious assessment of any danger, it swiftly sends out chemical warning signals, such as cortisol and adrenaline, to various organs. The physical discomfort of anxiety is like a bodyguard its job is to protect us by jolting us into action. But it can persist and, by altering the function of neural circuits in the brain, overwhelm the ability to exert rational control.
What Else Should I Ask My Healthcare Provider
If you have an anxiety disorder, ask your provider:
- Whats the best treatment for me?
- Do I need medication? What type?
- How long should I take medication?
- What type of psychotherapy will work best?
- What else can I do to manage my symptoms?
- What other conditions am I at risk for?
A note from Cleveland Clinic
An anxiety disorder can make it difficult to get through your day. Anxiety disorder symptoms include feelings of nervousness, panic and fear. You may also have physical symptoms such as sweating and a rapid heartbeat. But you dont need to live like this. Several effective anxiety disorder treatments are available. Talk to your healthcare provider to figure out your diagnosis and the best treatment plan. Often, treatment combines medications and therapy. Anti-anxiety medications and antidepressants, together with CBT, can help you feel your best.
Last reviewed by a Cleveland Clinic medical professional on 12/17/2020.
References
Read Also: Is Shortness Of Breath A Symptom Of Anxiety
Signs And Symptoms Of Anxiety Attack
Anxiety attacks can happen out of nowhere or gradually build into an overwhelming sense of fear and panic. They often get confused with panic attacks, and some symptoms do overlap. But anxiety attacks are different and have different indicators. It’s important to distinguish common anxiety symptoms and signs of an anxiety attack.
Common anxiety symptoms include:
- Difficulty controlling worry
- Having the urge to avoid things that trigger anxiety
Anxiety attacks are a build-up of common anxiety symptoms and are intensified episodes of panic or fear. They usually peak within 10 minutes and should not last more than 30 minutes. The symptoms of an anxiety attack are:
Surge of overwhelming panic
You may feel like you are in danger or something bad is going to happen. This will occur out of nowhere, which may increase your feeling of panic or impending doom.
Feeling of losing control
Adding to the feeling of panic, you may feel like you are losing control of yourself or your surroundings.
Chest pain or heart palpitations
Anxiety attacks have physical symptoms like an increased heart rate, which can make you think you’re having a heart attack. The increased heart rate should last no more than 30 minutes, usually subsiding in 10 minutes.
Trouble breathing
The feeling of panic and increased heart rate may make you feel like you can’t breathe or are choking. You may also start to hyperventilate if you are gasping for breath.
Hot flashes or chills
Nausea
A detached feeling from reality