Anxiety and Panic Attacks
What is Anxiety???
If I could write a definition, using my own personal experience about the subject, it would be as follows: "A state of extreme worry and unease, brought on by fear, and possibly of unknown origin, resulting in compulsive behavior of the fear of impending doom, which can ultimately lead into panic attacks".
I think my definition is clearer than others I've seen, since many definitions have failed to use the most important word in their definition. And that word is FEAR.
Anxiety is fear based. I think the word “anxiety” gets confused with the word “stress”, or at least has been thrown around a bit more, confusing the two. Anxiety goes much deeper than stress. Where some who feel stress and overwhelmed on the job may feel pressure upon him or herself at that present moment, once the issue is resolved, so is the stress.
Anxiety is dwelling on a future, a “fear of the unknown”, or a fear that we can’t control. What we need to understand is that anxiety is the REACTION to a fear that is based in the mind. So where did this fear come from? Could be from a traumatic situation, a lack of confidence in ourselves, or anything that can spark a "fear" inside. Once the fear is active, the mind will put out alerts in the body to help keep us protected. So, when we experience anxiety, we think the anxiety is the issue, but in reality, the anxiety is the reaction of a fear, and the body is just trying to tell you that it is in protection mode, thinking there is a danger nearby.
The problem is that if we don't deal with the fear, anxiety can interrupt other aspects of our lives. For instance, as anxiety increases, you may feel more sensations in the body. These sensations can then cause us to worry about what these sensations, as a possible illness. We can start to imagine that our body, (stomach, intestines, heart, lungs) is somehow sick, causing us to be in fear of our health. Unfortunately, when these situations go without resolution, our mind gets so filled with worry that we stress our bodies to the brink, which is when we can end up with panic attacks.
What is a panic attack?
My definition would be as follows: "A sudden intense fear and sensation, which overwhelms and disables the body, leaving the sufferer scared and feeling out of control".
Experiencing a panic attack is nothing like anything experienced before. People have often mistaken panic attacks for a heart attack, where the heart races, you feel a sense of cloudiness in the head, you begin to feel lightheaded, your chest may tighten, and you have this sudden feeling of being out of control, weak, and frightened. It, by far, has been the scariest sensation I’ve ever experienced in my life.
Why am I getting them?
Built into our brains is this wonderful feature called the “fight or flight” response. This totally normal reaction we have within us, gives us the ability to recognize when a threat is near or here. It gives us the energy to fight..or run. It’s a natural adrenaline boost in our body makeup that is supposed to help us run from a threatening situation. It’s also that same adrenaline boost that can give us the miraculous energy to lift a car off of someone to get them out of danger.
My opinion is that there are two sides to this “fight or flight” response. One side of this feature, is to keep us safe from a “material danger”. An example would be something like a tiger or someone chasing you. It’s a physical entity. The threat is something that lives.
But, the other side of this, is this ability to present a “danger within the mind”. This can also kick in the fight or flight response. How? When we create enough negative thoughts or fear, about a situation, we can work ourselves up to a damaging point. This is where the nervous system can think we are in the similar situation of being chased by something or someone, and can create the same feeling of danger. Think about that!
We can create such strong situations in our mind that can fool the body into thinking its in danger.
This kicks in an adrenaline boost to give us the ability to fight...or run...aka..panic attack.
If you experience panic attacks, it should be taken as a HUGE eye opener that your body is trying to tell you something. It could be:
Why does this keep happening?
Unfortunately, once you experience a panic attack, it becomes easier to have another one to the point of creating a "panic attack cycle". When you are at that high level of anxiety, the body’s nervous system is also at a high level. As different stressful situations come up, the body will go to the panic mode as a way to “help” you get out of danger. Unfortunately, we can then create a cycle of having a "fear of panic attacks." The nervous system gets overwhelmed and the person feels completely helpless.
Hormones:
Unfortunately, unbalanced hormones can also cause anxiety when we start to feel differently inside our bodies. Especially in women when changes occur in the cycle, (i.e.. peri-menopause, menopause, PMS), the adrenal glands can send out additional cortisol hormone, which can start the domino affect of additional sensations within the body, making us worry, which can lead into anxiety. But which came first, the anxiety or the hormonal changes? Anxiety can cause us to raise cortisol levels, just as unbalanced hormones can cause a rise in cortisol, causing anxiety. This is where we may all differ. If hormonal changes are a possible cause, it may be wise to speak to your doctor about testing your cortisol, and other hormone levels. If hormones are the issue, it is very helpful to counter the cortisol release with other healthy hormone releases. Releasing endorphins, dopamine and oxytocin can help increase the happier hormones in the body. So include more smiling, laughing, exercising, and even sex, which are great ways to stimulate happy hormone releases. In the meantime, if you find increased anxiety during PMS, there has been a study linking the smell of saffron to helping with hormonal anxiety and PMS. For more on this, see our blog, Sniffing Saffron for Hormonal Anxiety and PMS.
What can I do?
The body needs to get back into balance, and to calm the nerves. To take steps forward you need to:
My story..
When anxiety overcame me, I learned about yoga and it's benefits. So, I decided to try it, and started out doing a gentle practice once a week. Over a couple of weeks, I realized how good I felt for that day when I did the practice, that I increased the practice to twice a week. Then feeling the improvements during those two days, I increased the practice to four times a week. Eventually, I realized that in order for me to feel better all the time and to eventually conquer this, I needed to start a daily practice and incorporate this into my daily life.
Over time, I started working on my own self-talk methods, did a lot of reading and researching, and started a meditation practice. I strongly feel that if I started out with daily meditation, self-talk and yoga at the beginning, that I would have felt the effects much sooner.
So today, I still can feel anxiety at times, but I know when I start to feel certain sensations in my body, what I need to do to keep my brain from thinking I'm in some sort of danger. If any sensations come up, or tension comes into my body, I don't wait. I "nip it in the bud" right then and there by calming my body with a few simple poses, or sit and meditate for a bit, or if I wake up at night, I use the tools to get myself back to sleep quickly and easily. Remember that the body reacts to what it thinks is important. So, if you continue to think about your anxiety, your brain will think it is important. The brain will then allow the mind to continue to harass you with thoughts on the matter, and increase your sensations in the body. There was a time that I was so internalized with my anxiety, that I was missing what was going on in my life. At my worst, I could have been in a room of people with my focus being so deep inside myself, worrying, that I missed out on the fun I could have been having.
Don't allow your mind to take over. Take your power back and gain your self-confidence in yourself again. Let go of the negative thoughts of the mind, and enter a place of peace and enjoyment of life!
How many days, weeks, years have you lost to anxiety? Don't lose anymore time!
If I could write a definition, using my own personal experience about the subject, it would be as follows: "A state of extreme worry and unease, brought on by fear, and possibly of unknown origin, resulting in compulsive behavior of the fear of impending doom, which can ultimately lead into panic attacks".
I think my definition is clearer than others I've seen, since many definitions have failed to use the most important word in their definition. And that word is FEAR.
Anxiety is fear based. I think the word “anxiety” gets confused with the word “stress”, or at least has been thrown around a bit more, confusing the two. Anxiety goes much deeper than stress. Where some who feel stress and overwhelmed on the job may feel pressure upon him or herself at that present moment, once the issue is resolved, so is the stress.
Anxiety is dwelling on a future, a “fear of the unknown”, or a fear that we can’t control. What we need to understand is that anxiety is the REACTION to a fear that is based in the mind. So where did this fear come from? Could be from a traumatic situation, a lack of confidence in ourselves, or anything that can spark a "fear" inside. Once the fear is active, the mind will put out alerts in the body to help keep us protected. So, when we experience anxiety, we think the anxiety is the issue, but in reality, the anxiety is the reaction of a fear, and the body is just trying to tell you that it is in protection mode, thinking there is a danger nearby.
The problem is that if we don't deal with the fear, anxiety can interrupt other aspects of our lives. For instance, as anxiety increases, you may feel more sensations in the body. These sensations can then cause us to worry about what these sensations, as a possible illness. We can start to imagine that our body, (stomach, intestines, heart, lungs) is somehow sick, causing us to be in fear of our health. Unfortunately, when these situations go without resolution, our mind gets so filled with worry that we stress our bodies to the brink, which is when we can end up with panic attacks.
What is a panic attack?
My definition would be as follows: "A sudden intense fear and sensation, which overwhelms and disables the body, leaving the sufferer scared and feeling out of control".
Experiencing a panic attack is nothing like anything experienced before. People have often mistaken panic attacks for a heart attack, where the heart races, you feel a sense of cloudiness in the head, you begin to feel lightheaded, your chest may tighten, and you have this sudden feeling of being out of control, weak, and frightened. It, by far, has been the scariest sensation I’ve ever experienced in my life.
Why am I getting them?
Built into our brains is this wonderful feature called the “fight or flight” response. This totally normal reaction we have within us, gives us the ability to recognize when a threat is near or here. It gives us the energy to fight..or run. It’s a natural adrenaline boost in our body makeup that is supposed to help us run from a threatening situation. It’s also that same adrenaline boost that can give us the miraculous energy to lift a car off of someone to get them out of danger.
My opinion is that there are two sides to this “fight or flight” response. One side of this feature, is to keep us safe from a “material danger”. An example would be something like a tiger or someone chasing you. It’s a physical entity. The threat is something that lives.
But, the other side of this, is this ability to present a “danger within the mind”. This can also kick in the fight or flight response. How? When we create enough negative thoughts or fear, about a situation, we can work ourselves up to a damaging point. This is where the nervous system can think we are in the similar situation of being chased by something or someone, and can create the same feeling of danger. Think about that!
We can create such strong situations in our mind that can fool the body into thinking its in danger.
This kicks in an adrenaline boost to give us the ability to fight...or run...aka..panic attack.
If you experience panic attacks, it should be taken as a HUGE eye opener that your body is trying to tell you something. It could be:
- You are overwhelmed.
- You have something going on that needs to be dealt with. (physically, mentally, emotionally)
- You need to take time for yourself.
- You are worrying about about things you have no control over.
Why does this keep happening?
Unfortunately, once you experience a panic attack, it becomes easier to have another one to the point of creating a "panic attack cycle". When you are at that high level of anxiety, the body’s nervous system is also at a high level. As different stressful situations come up, the body will go to the panic mode as a way to “help” you get out of danger. Unfortunately, we can then create a cycle of having a "fear of panic attacks." The nervous system gets overwhelmed and the person feels completely helpless.
Hormones:
Unfortunately, unbalanced hormones can also cause anxiety when we start to feel differently inside our bodies. Especially in women when changes occur in the cycle, (i.e.. peri-menopause, menopause, PMS), the adrenal glands can send out additional cortisol hormone, which can start the domino affect of additional sensations within the body, making us worry, which can lead into anxiety. But which came first, the anxiety or the hormonal changes? Anxiety can cause us to raise cortisol levels, just as unbalanced hormones can cause a rise in cortisol, causing anxiety. This is where we may all differ. If hormonal changes are a possible cause, it may be wise to speak to your doctor about testing your cortisol, and other hormone levels. If hormones are the issue, it is very helpful to counter the cortisol release with other healthy hormone releases. Releasing endorphins, dopamine and oxytocin can help increase the happier hormones in the body. So include more smiling, laughing, exercising, and even sex, which are great ways to stimulate happy hormone releases. In the meantime, if you find increased anxiety during PMS, there has been a study linking the smell of saffron to helping with hormonal anxiety and PMS. For more on this, see our blog, Sniffing Saffron for Hormonal Anxiety and PMS.
What can I do?
The body needs to get back into balance, and to calm the nerves. To take steps forward you need to:
- Admit that there is something going on in your life that you need to change or modify. Acknowledgement is the first step to freedom. Admit that you to need to help yourself.
- Admit that you can do this. Tell yourself that you have the ability inside to be able to break through the fears to become YOU again.
- Start a DEDICATED program to help yourself. You need to be able to commit to a lifestyle change. You can only see improvements if you are dedicated to breaking and releasing old habits and creating new healthier habits. Most importantly, you need to be ready for change. Learn more about the Managing Anxiety Mentorship Program
- You will honor your body and "give yourself a break". Change takes time, and you will allow yourself the time you need. Accept that it will take time to get where you need to be.
- Allow for setbacks. You are NOT a failure, so keep plugging away. Focus on the positive outcomes that occur. Setbacks will occur as if your anxious mind is saying, "Are you SURE you don't need me?" Release these setbacks as best you can. It only means you are improving!
My story..
When anxiety overcame me, I learned about yoga and it's benefits. So, I decided to try it, and started out doing a gentle practice once a week. Over a couple of weeks, I realized how good I felt for that day when I did the practice, that I increased the practice to twice a week. Then feeling the improvements during those two days, I increased the practice to four times a week. Eventually, I realized that in order for me to feel better all the time and to eventually conquer this, I needed to start a daily practice and incorporate this into my daily life.
Over time, I started working on my own self-talk methods, did a lot of reading and researching, and started a meditation practice. I strongly feel that if I started out with daily meditation, self-talk and yoga at the beginning, that I would have felt the effects much sooner.
So today, I still can feel anxiety at times, but I know when I start to feel certain sensations in my body, what I need to do to keep my brain from thinking I'm in some sort of danger. If any sensations come up, or tension comes into my body, I don't wait. I "nip it in the bud" right then and there by calming my body with a few simple poses, or sit and meditate for a bit, or if I wake up at night, I use the tools to get myself back to sleep quickly and easily. Remember that the body reacts to what it thinks is important. So, if you continue to think about your anxiety, your brain will think it is important. The brain will then allow the mind to continue to harass you with thoughts on the matter, and increase your sensations in the body. There was a time that I was so internalized with my anxiety, that I was missing what was going on in my life. At my worst, I could have been in a room of people with my focus being so deep inside myself, worrying, that I missed out on the fun I could have been having.
Don't allow your mind to take over. Take your power back and gain your self-confidence in yourself again. Let go of the negative thoughts of the mind, and enter a place of peace and enjoyment of life!
How many days, weeks, years have you lost to anxiety? Don't lose anymore time!
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