Disorders and Treatment
- Mental Illness
- Bipolar Disorder
- Mood Disorders
- Borderline Personality
- Mental Health Diagnosis
- Mental Health Treatments
- Alternative Meds
- Case Studies
Photo Credit: Neil. Moralee via Compfight cc
In this week's podcast we're responding to the following question: "I had my first anxiety attack a month ago. I have been suddenly feeling heat in my body, and sometimes I actually start sweating, I feel shaky and my chest feels tight. My mind races and I feel really scared. I’ve started listening to your podcasts but would appreciate your advice too."
An anxiety attack is a very frightening experience. And the first time it happens is especially scary.
I remember having panic attacks in my teenage years where I would break out into a sweat that would show on my face and go through my clothes and I would feel very anxious about anyone noticing. The more I thought about it, the worse it got. I can relate strongly to this question.
Unfortunately, what tends to happen is that our mind gets very disturbed by our first panic attack and we get very scared that it will happen again. And that is part of the problem: our fear that it might happen again increases our anxiety, it increases our adrenaline output and it increases the chances of us having the very experience we so want to avoid.
When I suffered from anxiety attacks I would get a sense of dread that it might happen again and I would manifest the thing I feared most right there and then.
I am relieved to say I don’t suffer from panic attacks anymore and I hope that we can help you break free from their hold too with the following tips…
Be aware that caffeine and other stimulants can increase anxiety.
For example: - coffee - black tea - energy drinks
Look out for anything that makes your heart race, or makes you feel wired, anything that increases your stress.
Be aware of what you are letting into your mind: violent movies, drama (real and on the screen), the news, emotionally intense reading or viewing can all increase stress and anxiety.
When my panic attacks were at the worst I found that the news really increased my anxiety. So I decided to avoid it.
Reduce anything that you notice increases your anxiety as much as you can.
(This is covered in more detail in the podcast below.)
Be aware of social pressure and stress. If you are feeling unwell due to anxiety it’s perfectly acceptable for you to choose to stay home or be somewhere you feel safe.
If you had a migraine you would not be expected to go out and engage with others, anxiety is just as real. If you don’t feel up to it - don’t do it.
We are not saying you have to become a recluse, we are saying it’s OK to step back while you help yourself get settled and get in control of anxiety.
Now we are looking at a double-sided approach. Reducing what makes your anxiety worse and increasing what helps you feel calm and in control.
Bach Flowers Rescue Remedy - available from Amazon and Nelsons.
Breathing exercises for calming anxiety - we have created a collection of breathing exercises for anxiety relief. You can get them from Amazon and iTunes
Reading success stories - finding hope from others who have conquered their anxiety.
Learn the Quick Anxiety Stopper - this simple technique can stop panic attacks in their tracks and help you quickly regain a sense of control.
Listen to the full podcast here:
If you would like more support with panic attacks or general anxiety please join us for our Support Circle where we will be available to answer your questions.
click here for details
The information provided on the PsyWeb.com is designed to support, not replace, the relationship that exists between a patient/site visitor and his/her health professional. This information is solely for informational and educational purposes. The publication of this information does not constitute the practice of medicine, and this information does not replace the advice of your physician or other health care provider. Neither the owners or employees of PsyWeb.com nor the author(s) of site content take responsibility for any possible consequences from any treatment, procedure, exercise, dietary modification, action or application of medication which results from reading this site. Always speak with your primary health care provider before engaging in any form of self treatment. Please see our Legal Statement for further information.