Anxiety is a natural emotion that we all experience at certain times in our lives. It is a normal response to stressful or dangerous situations, and can be helpful in motivating us to take action and face challenges. However, when anxiety becomes overwhelming and significantly interferes with a person's daily life, it can develop into an anxiety disorder, such as anxiety crisis.
What is an anxiety attack?
An anxiety attack, also known as a panic attack, is a sudden, intense episode of extreme fear or discomfort that reaches its peak in a matter of minutes. During an anxiety crisis, it is common to experience overwhelming physical and emotional symptoms, such as palpitations, difficulty breathing, sweating, tremors, dizziness, fear of losing control or dying, among others.
Anxiety crises They can be frightening and disorienting, and often lead people to feel like they are losing control. It is important to keep in mind that an anxiety crisis is not dangerous in itself, although it can be extremely distressing for those who experience it.
What triggers an anxiety crisis?
The Anxiety crises can be triggered for various reasons and each person may have their own triggers. Some common situations that can trigger an anxiety attack include:
- Intense stress: High-pressure situations, such as problems at work, relationship problems, or traumatic situations, can trigger an anxiety attack in some people.
- Phobias: Phobias are irrational and overwhelming fears towards specific objects, situations or activities, and facing them can cause an anxiety attack. Anxiety.
- Anxiety disorders: People who suffer from anxiety disorders, such as generalized anxiety disorder (GAD) or panic disorder, are more likely to experience anxiety attacks. .
- Genetic and biological factors: Some research suggests that genetics and chemical imbalances in the brain may contribute to the onset of anxiety attacks in some people.
Keys to understanding how an anxiety crisis works
1. Knowing the symptoms
It is essential to be able to recognize the symptoms of an anxiety crisis to be able to manage it effectively. Some of the most common physical symptoms include tachycardia, difficulty breathing, excessive sweating, tremors, chest tightness, and a feeling of shortness of breath. On an emotional level, it is common to feel intense fear, nervousness, insecurity, depersonalization or derealization.
2. Identify triggers
Identifying the triggers of anxiety attacks can help prevent their occurrence in the future. Keeping an anxiety diary can be useful to identify situations, thoughts or emotions that trigger anxiety episodes, thus allowing the underlying causes to be addressed more effectively.
3. Learn relaxation and breathing techniques
Practicing relaxation techniques, such as deep breathing, meditation, yoga or creative visualization, can help reduce the intensity of an anxiety crisis and regain calm. Learning to control your breathing during a panic attack can be especially useful to reduce feelings of anxiety and regain emotional balance.
4. Seek professional help
If you experience anxiety attacks on a recurring basis or if they significantly interfere with your daily life, it is important to seek professional help. Psychologists and psychiatrists are trained to evaluate and treat anxiety disorders, and can recommend effective therapies, such as cognitive behavioral therapy (CBT) or exposure therapy, as well as in some cases, medications that can help control symptoms. .
5. Practice self-care
Self-care is essential to maintain emotional balance and prevent anxiety attacks. This includes maintaining a balanced diet, getting enough sleep, exercising regularly, practicing activities that you enjoy and that relax you, establishing healthy boundaries in your relationships, and seeking moments of rest and disconnection.
6. Change negative thought patterns
Negative and catastrophic thoughts can fuel anxiety and panic attacks. It is important to learn to identify and question these irrational thoughts, replacing them with more realistic and adaptive thoughts. Cognitive-behavioral therapy (CBT) can be especially useful in working to modify these thought patterns.
7. Maintaining a support network
Having a strong support network can be essential for managing anxiety and panic attacks. Sharing your feelings with family, friends, or a support group can help you feel understood, accompanied, and less alone in your difficulties. Furthermore, knowing that you have the support of close people can give you the security and confidence necessary to face your fears.
In conclusion, understanding how an anxiety crisis works is essential to be able to manage it effectively. and recover emotional well-being. Identifying symptoms, triggers, learning stress management techniques, seeking professional help, practicing self-care, changing negative thought patterns and maintaining a support network are some important keys to overcoming anxiety attacks and living a fuller life. and balanced.