Stress and Anxiety

5 Tips for Dealing with Anxiety Attacks

Last updated on October 20th, 2022 at 07:47 am

Anxiety attacks are very common. Approximately 75% of people will experience an anxiety attack at least once in their lifetime. Anxiety attacks can be triggered by many things, such as a traumatic event, stress, or even just getting really excited. There are many ways to deal with anxiety attacks and to help prevent them from happening.

You are not alone in your battle with anxiety. It is estimated that 20% of the world’s population will experience it in their lifetime, and there are many things you can do to tackle the issue head on. Here are some suggestions to help you manage your panic attacks.

What is an Anxiety Attack?

Anxiety attacks, also known as panic attacks, are episodes of intense panic or fear. Anxiety attacks usually occur suddenly and without warning. Sometimes there’s an obvious trigger getting stuck in an elevator, for example, or thinking about the big speech you have to give, but in other cases, the attacks come out of the blue.

Anxiety attacks usually peak within 10 minutes, and they rarely last over 30 minutes. But during that short time, you may experience terror so severe that you feel as if you’re about to die or totally lose control. The physical symptoms of anxiety attacks are themselves so frightening that many people think they’re having a heart attack. After an anxiety attack is over, you may worry about having another one, particularly in a public place where help isn’t available or you can’t easily escape.

Anxiety attacks are often triggered by stress, panic, fear, or emotional condition. During an anxiety attack, one sign you might experience is an increase in heart rate, which also causes a temporary increase in blood pressure levels. This temporary increase in blood pressure is also called as labile hypertension. There is no reason to get worried if you have experienced an anxiety attack once or twice in life, but if these attacks are experienced frequently, then you should be more careful. Frequent anxiety attacks can lead to chronic hypertension.

What is Anxiety Disorder?

Anxiety is a normal reaction to danger, the body’s automatic fight-or-flight response that is triggered when you feel threatened, under pressure, or are facing a challenging situation, such as a job interview, exam, or first date. In moderation, anxiety isn’t necessarily a bad thing. It can help you stay alert and focused, spur you into action, and motivate you to solve problems. But when anxiety is constant or overwhelming, when worries and fears interfere with your relationships and daily life, you’ve likely crossed the line from normal anxiety into the territory of an anxiety disorder.

Since anxiety disorders are a group of related conditions rather than a single disorder, symptoms may vary from person to person. One individual may suffer from intense anxiety attacks that strike without warning, while another gets panicky at the thought of mingling at a party. Someone else may struggle with a disabling fear of driving or uncontrollable, intrusive thoughts. Yet another may live in a constant state of tension, worrying about anything and everything. But despite their different forms, all anxiety disorders illicit an intense fear or worry out of proportion to the situation at hand.

While having an anxiety disorder can disable, preventing you from living the life you want, it’s important to know that you’re not alone. Anxiety disorders are among the most common mental health issues and are highly treatable. Once you understand your anxiety disorder, there are steps you can take to reduce the symptoms and regain control of your life.

How Did Anxiety Affects Blood Pressure?

  1. Anxiety is often linked with stress, which causes an increase in the level of adrenaline and cortisol hormones in the blood. These hormones increase the heartbeat thus, increasing the blood pressure levels.
  2. If you have anxiety, your doctor may prescribe some antidepressants to lower anxiety levels. Some of these medicines can lead to increased blood pressure. So, please check with your doctor if you have a history of hypertension or are at risk of suffering from it.
  3. Anxiety often disturbs the sleep cycle, which can also increase blood pressure levels.
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What are the Factors that Trigger Hypertension and anxiety?

There are some factors that are common for hypertension and anxiety and can trigger the condition:

  1. Poor eating habits
  2. Stress
  3. Smoking
  4. Alcohol consumption

5 Tips to Control Anxiety

Anxiety can take many forms. Some people experience an occasional anxious feeling, while others feel it constantly. Stress, depression, or panic disorder might be the root cause of your anxiety attack. You may experience nausea, tingling in the hands or feet, rapid breathing and heart rate, and a general feeling of unease when you suffer an anxiety attack.

  1. Acupuncture: Acupuncture can help in lowering the level of anxiety, stress, and blood pressure by increasing the flow of energy.
  2. Meditation: It is another very effective way of channelizing your energy. It helps in achieving emotional stability.
  3. Deep breathing: It has lots of benefits like improving your energy levels, reduces stress and anxiety, lowers the heart rate. It also helps in brain relaxation.
  4. Aromatherapy: Some essential oils like lavender, chamomile, sandalwood, ylang-ylang when used with massage, or in diffusers, can help you calm down.
  5. Reduce caffeine intake: Caffeine increases anxiety and hypertension. It can also disturb your sleep cycle, which may also affect blood pressure levels.

Following these tips can help in reducing stress levels and can reduce the risk of anxiety attacks and chronic blood pressure.

You May Also Interest To Read Detox Diet.

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