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How To Stop Symptoms Of Anxiety

Try The File It Mind Exercise

How to Stop Anxiety Symptoms

The File It technique works particularly well if youre lying awake at night thinking of all the things you have to do or havent done, or if youre rehashing something that happened during the day.

These are the steps for performing this exercise:

  • Close your eyes and imagine a table with file folders and a file cabinet on it.
  • Imagine yourself picking up each file and writing down the name of a thought thats racing through your mind for example, the fight you had with your spouse, the presentation you have to give tomorrow at work, or the fear you have of getting sick with COVID-19.
  • Once the name is on the file, take a moment to acknowledge the thought and how important it is to you. Then, file it away.
  • Repeat this process with every thought that pops into your head until you start to feel calmer
  • The idea with this exercise is that youre taking a moment to name your triggers, examine them, and then consciously put them aside with a deadline to tackle them later. In other words, youre validating your own feelings and making a plan to deal with them, one by one, when its a better time.

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    Fear is one of the most powerful emotions. It has a very strong effect on your mind and body.

    Fear can create strong signals of response when were in emergencies for instance, if we are caught in a fire or are being attacked.

    It can also take effect when youre faced with non-dangerous events, like exams, public speaking, a new job, a date, or even a party. Its a natural response to a threat that can be either perceived or real.

    Anxiety is a word we use for some types of fear that are usually to do with the thought of a threat or something going wrong in the future, rather than right now.

    Fear and anxiety can last for a short time and then pass, but they can also last much longer and you can get stuck with them. In some cases they can take over your life, affecting your ability to eat, sleep, concentrate, travel, enjoy life, or even leave the house or go to work or school. This can hold you back from doing things you want or need to do, and it also affects your health.

    Some people become overwhelmed by fear and want to avoid situations that might make them frightened or anxious. It can be hard to break this cycle, but there are lots of ways to do it. You can learn to feel less fearful and to cope with fear so that it doesnt stop you from living.

    Easing Your Mind With Self

  • 1Ask yourself questions to challenge your anxious feelings. Make a list of objective questions you can ask yourself to challenge your reasons behind your anxiety. By taking some time to rationalize your anxiety, you may feel like it has less power over you. Some questions you might ask yourself include:XResearch source
  • What evidence is there to support that something is really wrong?
  • What evidence is there to support that the situation is actually not as bad as it appears?
  • What are the odds that the worst case scenario can actually happen?
  • What are some of the more likely outcomes?
  • How would I advise a friend who had this worry or one similar to it?
  • 2Schedule a time for your anxiety. Since you are bound to feel anxious sometimes, you might find it helpful to schedule in some daily worry time. This will help you to put limits on your anxiety, rather than allowing yourself to feel anxious all day.
  • Schedule a span of 15 to 30 minutes each day to worry and feel anxious. Ideally, it should be the same time each day and your worrying should be done in the same place.
  • If anxieties come up outside of your worry period, jot those anxieties down on a list. Remind yourself that you will have time to worry about it later.
  • Reflect on your anxieties during your worry period. You may even find that some of your anxieties have disappeared by the time you are ready to worry about them.
  • Read Also: Is Depression An Anxiety Disorder

    What Is A Panic Attack

    A panic attack is when you feel overwhelmed by the physical and mental feelings of fear the signs listed under What do fear and anxiety feel like? People who have panic attacks say that they find it hard to breathe, and they may worry that theyre having a heart attack or are going to lose control of their body. See the Support and information section at the end of this booklet if you want help with panic attacks.

    Using Quick Anxiety Relieving Techniques

    Stop anxiety symptoms, quickly
  • 1Practice deep breathing. Deep belly breathing is one of the most effective ways to quickly reduce anxiety.XTrustworthy SourceHelpGuideNonprofit organization dedicated to providing free, evidence-based mental health and wellness resources.Go to source You can do deep breathing anywhere and it only takes a few minutes to feel the effects.XResearch source
  • To practice deep breathing, find a quiet place and sit or lay down in a comfortable position.
  • Place your hands over your stomach, just below your ribcage.
  • Take in a long, slow breath as you count to five. Concentrate on pulling the air into your abdomen, rather than just into your chest.
  • Then, hold the breath for a few seconds and exhale it slowly.
  • Keep inhaling and exhaling slowly into your belly for about five to 10 minutes.
  • Assess whether this works well for you. For some people, focusing on breathing, actually causes them to hyperventilate and increases their anxiety.
  • 2Try progressive muscle relaxation. Progressive muscle relaxation is also a quick way to reduce anxiety.XTrustworthy SourceHelpGuideNonprofit organization dedicated to providing free, evidence-based mental health and wellness resources.Go to source Progressive muscle relaxation is when you tense and release the muscles in your body one at a time, moving from the tips of your toes to the top of your head.XResearch source
  • To practice progressive muscle relaxation, start by laying down someplace comfortable.
  • Then, release this tension and move to your calves.
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    Who Can Diagnose Anxiety Disorders

    If your provider finds no signs of physical illness, they may refer you to a psychiatrist or psychologist. These mental health professionals specialize in diagnosing and treating mental illnesses. They may use specially designed interview and assessment tools to figure out if you have an anxiety disorder. Typically, the provider bases a diagnosis on:

    • Your reported symptoms, including how intense they are and how long they last.
    • Discussion of how the symptoms interfere with your daily life.
    • The providers observation of your attitude and behavior.

    Providers also consult the Diagnostic and Statistical Manual of Mental Disorders . The American Psychiatric Association publishes the DSM-5. Its the standard reference manual for diagnosing mental illnesses.

    What Does A Panic Attack Feel Like

    The first step in managing a panic attack is being able to recognize when it’s happening.

    Panic attacks can impact the entire body and mind and, along with physical symptoms, bring about feelings of doom, dread, and intense fear. They usually come on without warning, and their cause may be unknown.

    Panic attacks can be so distressing that they can cause the person to feel as though they are dying, and the experience of having a panic attack can bring about additional fear or anxiety of future panic attacks.

    When panic attacks continue to occur over time, it could be a sign of a panic disorder.

    Recommended Reading: What Does Anxiety And Depression Feel Like

    When Should I Go To The Emergency Room For An Anxiety Disorder

    Symptoms of an anxiety disorder can resemble symptoms of a heart attack or another health emergency. If youre experiencing an anxiety attack for the first time, or youre concerned in any way about your health, call 911 or head to the nearest ER. A healthcare provider will check you for serious or life-threatening conditions.

    If youre having an anxiety attack and unsure whether you should head to an ER or not, its better to go. Healthcare professionals can make sure youre OK and give you any necessary treatment.

    What If I Am Not Happy With My Treatment

    How To Make Anxiety Symptoms Stop! (MUST SEE!)

    If you are not happy with your treatment you can:

    • talk to your doctor about your treatment options,
    • ask for a second opinion,
    • get an advocate to help you speak to your doctor,
    • contact Patient Advice and Liaison Service and see whether they can help, or
    • make a complaint.

    There is more information about these options below.

    Treatment options

    You should first speak to your doctor about your treatment. Explain why you are not happy with it. You could ask what other treatments you could try.

    Tell your doctor if there is a type of treatment that you would like to try. Doctors should listen to your preference. If you are not given this treatment, ask your doctor to explain why it is not suitable for you.

    Second opinion

    A second opinion means that you would like a different doctor to give their opinion about what treatment you should have. You can also ask for a second opinion if you disagree with your diagnosis. You dont have a right to a second opinion. But your doctor should listen to your reason for wanting a second opinion.

    Advocacy

    An advocate is independent from the mental health service. They are free to use. They can be useful if you find it difficult to get your views heard. There are different types of advocates available. Community advocates can support you to get a health professional to listen to your concerns. And help you to get the treatment that you would like.

    The Patient Advice and Liaison Service

    You can find your local PALS details through this website link:

    Recommended Reading: What To Give Someone With Anxiety

    How Does Our Nervous System React To Anxiety

    Our brains and bodies were made to respond to short bursts of danger.

    When we sense danger or are in trouble, the fight or flight center in our brain turns on.

    This causes a bunch of physical symptoms that are meant to prepare your body to fight or run away:

    • Breathing and heart rate increase
    • Blood rushes to your heart and brain
    • Muscles tense up

    Once the threat is gone, fight or flight shuts down and your brain and body go back to doing their usual thing.

    Problems arise when were exposed to constant high levels of stress. Eventually, this stress can turn into anxiety. Left untreated, anxiety negatively impacts our physical and mental health.

    Its important to remember that everyone experiences anxiety symptoms differently.

    Just because someone isnt displaying a behavior you would expect to see doesnt mean they arent anxious.

    What Do Fear And Anxiety Feel Like

    When you feel frightened or seriously anxious, your mind and body work very quickly. These are some of the things that might happen:

    • Your heart beats very fast maybe it feels irregular
    • You breathe very fast
    • You have hot and cold sweats
    • You get a dry mouth
    • You get very tense muscles

    These things occur because your body, sensing fear, is preparing you for an emergency, so it makes your blood flow to the muscles, increases blood sugar, and gives you the mental ability to focus on the thing that your body perceives as a threat.

    With anxiety, in the longer term, you may have some of the above symptoms as well as a more nagging sense of fear, and you may get irritable, have trouble sleeping, develop headaches, or have trouble getting on with work and planning for the future you might have problems having sex, and might lose self-confidence.

    Read Also: How Much Can Anxiety Raise Blood Pressure

    Focus On Your Breathing

    Readjusting your breathing when you’re anxious changes your physiological response. It’s a huge key to tricking that parasympathetic nervous system back into a balanced state. Dr. Klapow recommends learning breathing techniques to help change your body’s response to anxiety. “Over time the more we practice the better we get at this,” Klapow says.

    Deep breathing can be a very quick, and effective way to stop an anxious response before it accelerates. “During moments of anxiety, your brain’s fight-or-flight mechanism is activated,”Kevin Hyde, licensed psychologist tells Bustle. “It literally worries you are in a life or death situation and is preparing your body to react quickly. Filling your lungs completely sends the signal that you’re safe and there is no need for a quick reaction.” Breathing mindfully and exhaling more slowly than you inhale can readjust your body in a great way. “The easiest way to unwind quickly is taking five of the slowest deep breaths you can imagine. Most people do this too rapidly and don’t see the benefits. It should take you at least a full minute to complete if you’re going slow enough,” Hyde says. And if you’re doing it right, you’ll feel the effects right away.

    What Are Symptoms Of Severe Anxiety Attack

    Social Anxiety Cure

    The deep fear and anxiety of a person is reinforced by severe, physical symptoms of anxiety. Physical symptoms of severe anxiety are common in panic attacks and include:1. Palpitations, pounding heart or accelerated heart rate. Sweating. Trembling or shaking. Shortness of breath feeling of being smothered or choked.

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    How Long Does It Take To Fully Withdraw

    It is highly individual. It can take weeks or months, and is best not to rush it. With determination, patience and acceptance, however, it can be successful. After you withdraw, you may continue to have withdrawal symptoms because it takes a long time for the body to fully clear itself of psychiatric medication.

    What can you do if you are going through psychiatric medication withdrawal?

    The following suggestions are from the Network Magazine article No Quick Fix

  • Know that what you are experiencing is real. There is a small but vocal community of people who document psychiatric drug withdrawal symptoms. The information is out there. You are not alone. Check out the resources below.
  • You have nothing to be ashamed of regarding having mental health struggles, being on medications, or having a hard time getting off medications.
  • If your health care providers dont believe that you are having withdrawal symptoms, try to find a professional who is willing to work with you. It is hard to be your own advocate when you are in the throes of psychiatric drug withdrawal you know yourself best.
  • Try to find a friend or family member who can help you assemble information, act as a sounding board and accompany you to appointments.
  • Chart your symptoms.
  • Be clear and concise with health care providers. Respectfully offer concrete suggestions and be willing to compromise within your limits.
  • Dont give up on yourself. Dont ever doubt that you deserve to be as well as you can possibly be.
  • What Causes Anxiety Disorders

    Anxiety disorders are like other forms of mental illness. They dont come from personal weakness, character flaws or problems with upbringing. But researchers dont know exactly what causes anxiety disorders. They suspect a combination of factors plays a role:

    • Chemical imbalance: Severe or long-lasting stress can change the chemical balance that controls your mood. Experiencing a lot of stress over a long period can lead to an anxiety disorder.
    • Environmental factors: Experiencing a trauma might trigger an anxiety disorder, especially in someone who has inherited a higher risk to start.
    • Heredity: Anxiety disorders tend to run in families. You may inherit them from one or both parents, like eye color.

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