Our bodies are like a house. There are a variety of spaces and systems that fill needs and perform necessary functions. Anxiety is your body’s warning system, its like a smoke alarm – it goes off for a real fire or just because the toast is burning. It’s not a smart system. You have to take a step back to evaluate the situation and determine if it’s really a crisis requiring action or just burnt toast, simply requiring you to turn the alarm off.
Anxiety is a normal part of life. It can even be useful when it alerts us to danger. For some people however, anxiety is not a reaction to real danger and becomes a persistent problem that interferes with daily activities such as work, school or sleep. This type of anxiety can disrupt relationships and enjoyment of life, and over time it can lead to health concerns and other problems.
The “fire” of anxiety – how it physically affects people can be different for each of us. Some have trouble sleeping, some get headaches, or eye strain or eye twitches, others have a gastro reaction and get stomach aches, reflux, vomiting, nausea, diarrhea, loss of appetite, or overeating. The most common physical manifestations of anxiety are: skin (rashes), headaches, facial twitches, stiff neck, shoulders, or back, stomach/gastro problems, heartbeat irregularities and behavioral problems like increased substance use.
Anxiety that goes on for more than a couple of weeks or is very persistent can affect your health. How do you tell if your health is being affected? First check your stress. There are many ways to do this. There is a Holmes Rahe Stress scale online (and posted on our blog at pinerest.wordpress.com) with questions about common stressors, financial, relationship, work, etc. It gives you a score to let you know if your stressors will likely affect your health.
If you feel stressed, overwhelmed or anxious try taking a break or vacation and see if your health improves. If you are anxious and losing sleep, have lost interest in what you love, feel guilty, have low energy or trouble concentrating, if your appetite is off, and any of these is going on for a couple of weeks or more, it a sign that your anxiety is affecting your health. You need to see a doctor or therapist.
Another great thing to do to control anxiety is meditation. Meditation is a wonderful way to return to your center when you are overwhelmed. Deep breathing and relaxation can be great tools as can spirituality. Church families can often provide hope and reassurance that you are not alone. Don’t forget the power of prayer. Talk to God. He’s the best friend we’ve got. Whatever you do, try not isolating yourself. Isolation is the biggest predictor of depression, and depression is very closely tied to anxiety.
Sometimes anxiety gets the best of you and turns into a panic attack. The Mayo Clinic defines a panic attack as “A sudden episode of intense fear that develops for no apparent reason and that triggers severe physical reactions.” Panic attacks can be very frightening. Panic attacks can occur at any time with no warning.
Physical symptoms can include:
• A sense of impending doom or death
• Rapid heart rate
• Sweating
• Trembling
• Shortness of breath
• Hyperventilation
• Chills
• Hot flashes
• Nausea
• Abdominal cramping
• Chest pain
• Headache
• Dizziness
• Faintness
• Tightness in your throat
• Trouble swallowing
If you experience panic attacks go see your doctor. Panic attacks are hard to manage by yourself and can get worse if untreated. Possibly the scariest thing about a panic attack is the fear of having another one.
If you or someone you know experiences anxiety or panic attacks recognize that they are treatable. The mind is the most powerful part of the human body. That power can convince you something is wrong when it’s not and it can also help you overcome that reaction. It is your biggest tool when dealing with panic and anxiety.
Learning about yourself by becoming aware of the triggers for an anxiety or panic attack then practicing techniques to deal with it before it gets out of control can help you manage attacks. Most people learn – train themselves – to wait it out. This can take 5, 15, 30 or 60 minutes. Remember, it will pass, like a rain storm or fire; it can only go on for so long. Learning what works for you, whether it’s deep breathing exercises or meditation, then practicing those skills when you are not having an attack will help you most successfully manage through an attack. when you do.
Sometimes medical treatment is necessary. There are good short term medications to help relieve anxiety, but you need to be under a doctor’s care. Talking to a therapist can help you identify things that trigger your attacks and why. Pine Rest has a number of therapists at various locations across West Michigan who can help. To find one near you call our Central Access Center Monday – Thursday 8 a.m. – 8 p.m. and Friday 8 a.m. – 5 p.m., and can be reached at (866) 852-4001. They will help identify the right therapist at the right location to meet your needs.
Dr. Carolyn King
http://www.apa.org/topics/anxiety/panic-disorder.aspx
http://www.mayoclinic.com/health/panic-attacks/DS00338
http://www.medicinenet.com/panic_disorder/article.htm
http://www.webmd.com/anxiety-panic/guide/mental-health-panic-disorder
