One of many invisible illnesses, anxiety can manifest itself at any point in life and there are far more sufferers than you might think. We’ve all felt a little worried from time to time but if you have been feeling more anxious than usual you may be suffering from an anxiety disorder.
If you have been diagnosed with any of the various anxiety disorders, including panic attacks, then you might be wondering how you can begin to take control of your life back. We’ve compiled a list of tips to help sufferers get through daily life, and bouts of severe anxiety and panic.
Shaking – if you find yourself beginning to shake uncontrollably you may be experiencing the onset of a panic attack. To reduce shaking clench your hands tightly and take a deep breath through your nose, as you breath out unclench your fists in time with your breathing. This should be done slowly and as calmly as possible. This method will release the build up of adrenalin and also help to control your breathing.
Tight Throat – this will often begin as a lump in your throat and is generally caused by tension in the throat and mouth. Try to relax your tongue and don’t press it against the roof of your mouth.
Head/Neck/Shoulder Pain – pain in these areas is also a sign of tension. Attempt to relax these areas and drop your shoulders, it may take some time to train your body to this relaxed state.
Palpitations – as you feel your heart beat rising it is natural to panic, but this will only elevate it more. Try to stop listening to its beat, if you find the sound of your heart rate is keeping you awake at night rest your head in between the cracks of your pillows as this will dull the sound and help you to stop monitoring it.
Dizzy/Sickness Spells – anxiety will often cause you to burn more sugar than usual resulting in dizziness or sickness. To combat this common anxiety related problem make sure you eat enough, try eating 4 or 5 small meals per day and if you begin to feel unwell grab a high sugar snack.
Intrusive Thoughts – we’ve all had them, spending time questioning everything will only make you feel worse. The perfect antidote for this symptom is to keep yourself busy, don’t allow your mind the time to think negative thoughts.
Exercise – is ideal for sufferers of anxiety, especially yoga which will relax your body as well as release endorphins.
Sleep – if you have trouble sleeping make sure you keep to a routine. Go to bed at the same time and get up at the same time every day. If you wake in the night don’t panic about being awake, get up and get yourself a hot drink.
Panic Attacks – if you feel a panic attack start drop your shoulders back and focus on something, an item in the supermarket, a lamp post, anything. Take slow deep breaths through your nose, count to 4, release and then repeat. Sucking a sweet can also help, and control nausea.
This site is for information and support only and NOT a substitute for professional diagnosis and treatment!