Watch out for anxiety symptoms

In the event of an anxiety attack: breathing and relaxation

In the event of an anxiety attack: breathing and relaxation

We have all felt anxiety at some point in our lives, when moving house, sitting an exam, professional or family problems… When the anxiety symptoms are mild, it is a temporary feeling with which we respond to a situation that worries us, but when it produces physical discomfort or our emotional reaction is too intense, the body is warning us that something is wrong.

Watch out for the symptoms

Not everyone reacts the same way, but you can consider yourself to have an anxiety crisis if you have more than 4 of these symptoms:

  • Physiological:
    • Palpitations, increased pulse, hot flushes, increased blood pressure.
    • Hot flushes, lack of breath, tight chest, fast and shallow breathing.
    • Muscle tension, shaking.
    • Dry mouth, excessive sweating, dizziness and sometimes fainting.
    • Nausea, vomiting, diarrhea, aerophagia.
    • Frequent urination.
  • Behavioral:
    • Motor paralysis.
    • Hyperactivity.
    • Clumsy or disorganized movements.
    • Problems with verbal expression.
  • Cognitive and emotional:
    • Worrying.
    • Insecurity.
    • Fear.
    • Negative thoughts.
    • Difficulty to concentrate.
    • Sense of loss of control and unreality.

Breathing and relaxation

If you’ve never had an anxiety attack, you may think you’re having a heart attack. Many people even go to a hospital ER. Once you have had an anxiety attack, it’s easier to identify the symptoms.

When feeling anxious it is important not to get carried away by fear, stay calm and above all control your breathing by inhaling through your nose and exhaling through your mouth, rhythmically and slowly.

You can use relaxation techniques to decrease physiological symptoms (sweating, palpitation, dizziness, lack of breath, chest pain). They are also beneficial in reducing cognitive and behavioral problems.

Remember, if you can’t control your anxiety attacks, you should talk to a professional. It will help ease the burden of your worries.

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