Most people experience anxiety or fear at times, but if it is interfering with your life, there are some things you can try that may help.
If you're having trouble coping with anxiety, fear, or panic, there's help available.
Anxiety symptoms
Anxiety can cause a wide range of symptoms. It may have an impact on how you feel physically, mentally, and behaviorally.
It's not always easy to tell when anxiety is causing you to feel or act differently.
- Faster, more irregular, or noticeable dizzy headaches and a lightheaded heartbeat
- Chest discomfort
- Appetite loss
- Sweating
- Breathlessness
- Feeling hot and shaky
Symptoms of mental illness
- Feeling tense or nervous
- Inability to relax worrying about the past or future
- Feeling tearful
- Inability to sleep
- Concentrating difficulties
- Fear of the worst-case scenario
- Nagging traumatic memories
- Thoughts that are obsessive
Behavior Modifications
- Not being able to enjoy your leisure time difficulties looking after yourself difficulties forming or maintaining relationships fear of trying new things
- Avoiding places and situations that make you nervous
- Obsessive behaviour, such as checking things all the time
Panic attack symptoms
If you feel sudden, intense anxiety and fear, you may be experiencing the symptoms of a panic attack. Other signs and symptoms may include:
- A pounding heartbeat
- Feeling faint, dizzy, or lightheaded feeling out of control sweating, trembling, or shaking shortness of breath or rapid breathing
- A tingling sensation in your fingers or lips (nausea)
A panic attack usually lasts between 5 and 30 minutes. They are frightening, but they are not dangerous and should not cause harm.
Things to try to alleviate anxiety, fear, and panic
DO
- Use relaxation breathing exercises
- Running, walking, swimming, and yoga are all activities that can help you relax.
- Find out how to sleep if you're having trouble sleeping.
- Eat a healthy diet with regular meals to maintain your energy levels.
- Consider peer support, in which people use their experiences to assist one another.
- Listen to free audio guides on mental health.
DON'T
- Do not try to do everything at once; instead, set small goals that you can easily achieve.
- Instead of focusing on what you can't change, devote your time and energy to making yourself feel better.
- Do not avoid situations that make you anxious; instead, gradually increase the amount of time you spend in worrying situations to gradually reduce anxiety.
- Try not to convince yourself that you are alone; everyone experiences anxiety or fear at some point in their lives.
- To relieve anxiety, avoid using alcohol, cigarettes, gambling, or drugs, as these can all contribute to poor mental health.
Anxiety, fear, and panic symptoms
There are numerous causes of anxiety, fear, or panic, and they vary from person to person.
When you are anxious or scared, your body produces stress hormones like adrenaline and cortisol.
This can be beneficial in some situations, but it can also result in physical symptoms such as increased heart rate and sweating. It may cause a panic attack in some people.
Regular anxiety, fear, or panic can also be the primary symptom of a number of medical conditions. If you're concerned about how you're feeling, don't self-diagnose; instead, consult a doctor.
Determining the cause
It may be easier to find ways to manage anxiety, fear, or panic if you know what's causing it.
Here are some examples of possible causes:
- Work - job stress, unemployment, or retirement
- Family - relationship problems, divorce, or caring for someone
- Financial issues - unexpected bills or borrowing money
- Health - illness, injury, or the death of someone (bereavement)
- Traumatic past experiences such as bullying, abuse, or neglect
Even major life events like buying a house, having a baby, or planning a wedding can cause stress and anxiety.
You may find it difficult to explain your feelings to others, but talking to someone may help you find a solution.
Anxiety, fear, and panic-related conditions
Symptoms: Anxiety that won't go away, anxiety that's affecting your life,
Possible Causes: Generalised anxiety disorder
Symptoms: Overwhelming fear of something specific like an object, place, or animal
Possible Causes: Phobias
Symptoms: Panic attacks on a regular basis
Possible Causes: Panic disorder
Symptoms: Frequently brings back traumatic memories, nightmares, and flashbacks.
Possible Causes: PTSD (post-traumatic stress disorder)
Disclaimer: This material, including advice, provides general information only for educational purposes. It is in no way a substitute for a qualified medical opinion. Always consult a specialist or your doctor for more details. fittofitter.com does not claim responsibility for this information.
