Anxiety-The things what you do with IT(Anxiety)-Types of Anxiety and Panic Attacks

Types of Anxiety and Panic Attacks

It is easy to tell if you suffer from anxiety or panic attacks, but there isn’t just one type of anxiety. You might have anxiety from certain situations, or actually have a type of anxiety or panic disorder. Knowing which you have is important because it helps you to manage it better. Take a look at these different types of anxiety disorders.

Generalized Anxiety Disorder

A very common anxiety disorder that many people don’t even realize they have is called generalized anxiety disorder (GAD). With GAD, you experience almost constant anxiety, though things or situations can trigger it and make it worse. It is a state of general anxiety where it may not be severe, but you have problems with social interactions, fatigue, restlessness, irritation, lack of energy, and tense muscles. This can lead to both mental and physical symptoms as a result of the anxiety disorder, but it also happens to be well treated.

Panic Attack Disorder

Panic attack disorder can be on its own or in combination with another anxiety or mental health condition. Many people have both panic disorder and generalized anxiety disorder, which makes managing it difficult. If you tend to get sudden feelings of panic where you feel the need to escape or like you are having a heart attack, then you might have panic attack disorder. With this disorder, you get panic attacks often, which may be triggered or come on suddenly. Some symptoms of panic attacks include chest pain, sweating, nervousness, tunnel vision, heart palpitations, and feeling like you are choking or can’t breathe.

Social Phobia

If you feel fine when you are alone or with people you are comfortable with, but then suddenly experience worry, panic, or anxiety when around new people or crowds, you might have social phobia. There are different types of social phobias, from being afraid of most people, not feeling comfortable around strangers, or just having phobias with larger groups of people. Some people experience it mildly, while others have it so severely they avoid public situations altogether. If it is on the sever side, it is definitely something you should talk to your doctor about.

There are also anxiety disorders based on a specific type of phobia, such as agoraphobia where you are afraid to leave your home or claustrophobia where you have a fear of confined spaces. These phobias can usually be treated with anti-anxiety medication and cognitive behavioral therapy.

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When You Should Talk to a Doctor

It is important to know that while anxiety is very common, it is not something you just have to deal with. Aside from looking for natural remedies for anxiety and panic, you should also see your doctor to look at other treatment options. Here are some things to know about seeing a doctor and how to know when it is time.

You Have Signs of an Anxiety Disorder

If you exhibit any obvious signs of having an anxiety disorder, it is a good time to talk to your doctor. You may not need therapy, but it is a good reason to visit your family doctor and figure out what could be causing these symptoms. For example, there are physical signs of having anxiety or frequent panic attacks, such as tunnel vision, a rapid heart rate, aching joints from being overly tense, and even frequent headaches. Some other signs to look out for include:

· Trouble concentrating

· Constantly feeling a sense of dread

· Avoiding certain places or situations

· Being irritable a good amount of the time

· Feeling like your mind has gone blank

Panic Attacks Come Out of Nowhere

It is not uncommon for people to occasionally experience a panic attack, especially when in a very stressful situation. This doesn’t always mean they have an anxiety disorder. However, if you are getting frequent panic attacks and they don’t seem to be triggered by anything, then it is a good time to see a doctor. You may have panic disorder or another anxiety disorder causing the frequency in panic attacks. Your doctor can look at your other symptoms and help you figure out a good treatment plan.

Your Daily Life is Affected

When your anxiety gets to the point where things in your daily life are affected, you know it is time to see a doctor. This means it is no longer something you can manage on your own without outside help. This might include calling in to work often and risking your job because you are afraid to leave the house, having a social phobia that keeps you from spending time with friends and family, or not being able to drive anymore because you have panic attacks behind the wheel. These situations show that you are kept from daily tasks because of the anxiety, which is when it is time to seek professional help.

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Tips For Living With Anxiety

If you are someone that has just been dealing with your anxiety, you may be looking for tips on managing it a little better. You shouldn’t ignore the feelings of panic and terror in certain situations, as there are a wide range of things that can help. Here are some tips to help you get started on living a normal life with anxiety.

Find Healthy Distractions

The trick here is to find things or situations that will distract you from your anxiety and worry, but won’t make matters worse. Too many people find unhealthy ways to cope, such as temporarily putting a halt to panic and anxiety with alcohol, but then wake up the next day feeling even worse than before they started drinking. Look for healthier ways to distract yourself, such as picking up a new hobby, using adult coloring books, or writing in a journal. These can put your mind into a different place and hopefully stop a panic attack before it gets too bad.

Learn How to Stop Panic Attacks

What you should know about putting a stop to a panic attack is that a method that works for someone else might not work for you. It takes a little trial and error until you figure out the methods that are going to help you as an individual. The following include some different things you can try:

· Count backwards from 100

· Say “NO!” out loud as many times as needed

· Listen to music

· Watch a movie or television show

· Call someone on the phone who can calm you down

Start Living a Healthier Lifestyle

The healthier you are on a physical level, the better you will be on a mental level. Not only are you going to cut back on stimulants like alcohol and caffeine, but you should also look for other ways to improve your health. Things like eating better and focusing on proper nutrition, not smoking cigarettes, and getting regular exercise will help tremendously with managing your anxiety on a daily basis.

Know When to Seek Help

Anxiety is not a normal way of life and not something you should just deal with. If it is keeping you from social situations, affecting work or school, or impacting your personal relationships, it is time to get professional help. Talk to your family doctor, a therapist, counselor, or anyone else that has experience with anxiety and panic attacks.

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Things to Avoid When You Have Anxiety

While you may have been born with your anxiety disorder, that doesn’t mean certain choices and lifestyle habits aren’t making ti worse. The following list includes some things that can trigger your panic attacks or worsen your anxiety. Managing anxiety disorders is much easier when you can avoid these things.

Being Around Negative People

The people you choose to spend time with can make a bigger impact than you might imagine. If you already struggle with anxiety, such as with generalized anxiety disorder, you are prone to panic and worry on a daily basis. If you are spending a lot of time with pessimistic and negative people, their negativity can trigger your anxiety. It makes it harder to be around them and every time they are upset or venting about something, it causes all of those panic symptoms. Try to surround yourself with positive people that uplift you.

Consuming Stimulants

Stimulants can also be bad for you if you are prone to anxiety and panic attacks. Try to cut back on stimulants like caffeine, sugar, and alcohol. These all will add to the amount of anxious feelings you have and can even lead to more frequent panic attacks. Start slow by gradually decreasing the amount of coffee you drink each day and trying to cut back on sugar. With alcohol, the sooner you can quit or cut back, the better off you will be. Talk to a doctor if you are struggling with quitting stimulants.

Not Paying Attention to Nutrition

Vitamins and minerals can also make anxiety better or worse. When choosing what you will eat on a daily basis, don’t forget about proper nutritious. Focus on foods that allow you to have plenty of vitamins and minerals through natural food sources. Some of the nutrients that are good for natural anxiety are B vitamins, vitamin D, and vitamin C. You also want your share of omega-3 fatty acids, such as from whole grains and fish.

Living a Sedentary Lifestyle

It is also very helpful to get up and start moving around more often. With regular exercises, you boost the serotonin levels in your brain and help to release your endorphins. These happy chemicals increase your energy and happiness, and can also have a very positive impact on stress and anxiety. With less stress, your anxiety tends to be less severe as well. You will be more energetic during the day, but also sleep better at night.

Natural Remedies For Anxiety

If you suffer from anxiety or panic attacks, you might want to look for treatments that don’t involve taking medication. While you should still consider anxiety medication if your doctor suggested it, the following natural remedies can also be a huge help.

Essential Oils

One of the top ways to treat anxiety naturally is with essential oils. Oils are extracted from flowers, herbs, and plants, and then used as a way to calm you down and keep away the panic and anxiety. Certain essential oils are better for anxiety, creating a calm environment and reducing the amount of panic attacks you experience. Here are some essential iols to use for stress:

· Lavender

· Chamomile

· Frankincense

· Bergamot

· Vetiver

· Rose

You can add some drops toy our bath at night, use an essential oils diffuser, or even make tea with some of these oils.

Consume More Omega-3s

You probably already know that proper nutrition is essential to treating your anxiety naturally. One of the more important nutrients to make sure you get each day is your omega-3 fatty acids. Try to aim for 2-3 grams of omega-3s every day, as they will help you to lower stress chemicals, which can then reduce your anxiety and panic. You can take a supplement, but it is better to get nutrients from natural food sources. For omega-3 fatty acids, this means fish like salmon and tuna, as well as whole grains, flax seeds, and walnuts.

Get More Vitamin D

Another nutrient you need to treat your anxiety naturally is vitamin D, but you don’t have to take a supplement or even eat a lot of foods with this vitamin. The best way to get more vitamin D is actually through sunlight. Try heading outside for 15-20 minutes a day to soak in that vitamin D, and you will start feeling a lot better. It will not only help with your anxiety, but improve your overall happiness and can even make you feel more energetic. There are a lot of ways to fit in some extra sunlight, whether you take your lunch break outdoors or you go for a walk in the afternoon before the sun goes down.

Start Exercising

An excellent way to combine sunlight and exercising is to go for a walk outside, go hiking, or find another outdoor activity. Even if you don’t want to exercise outside, getting more physical activity is great for anxiety. You get your blood pumping, distract your mind, and can de-stress as well.