What happens when deep breaths aren’t enough?
One of the worst feelings we experience is that moment in time where we feel our blood runs cold from within our veins and our throat somehow sits on the back of our tongue as if you’re going to throw up…but also can’t breathe. Panic sets in leaving you completely confused and frightened.
It’s often advisable to take deep breaths and countdown when faced with panic attacks or common anxiety symptoms. However, what happens when that isn’t enough? How do you fight back anxiety that won’t blow over or go away just by breathing? Do we even understand where it’s coming from?
Manifestations
Something you may not be aware of is anxiety doesn’t just manifest in the form of fear or churning nerves in the pit of your stomach. There are several ways it can and will attack you, these include:
- Chest pains
A tight or burning sensation in your chest maybe your body’s way of telling you that your anxiety is acting up. Moreover, sometimes all it takes is just the rapid beating of the adrenaline drum for you to take note of your anxious state.
- Muscle tension
Stiffness in your body when anxious is not unheard of, In fact, I’d like to believe that’s how the term ‘frozen in fear’ was coined. Additionally, it’s also common for you to experience pain after a while of experiencing tension in your body, especially if it occurs for a long while.
- Skin problems
The most common skin problem that can be associated with anxiety is acne. However, others may arise due to the very same cause and this may include short-term hives, rashes, or even eczema. It’s important to seek professional help if and when you can to receive proper treatment.
- Stomach issues
Nausea is a frequent symptom of anxiety, sometimes it’s even extreme and you may find yourself vomiting minutes after. What you may not know is that anxiety may work against your stomach in several other ways; you may experience digestion issues that lead to unexplained frequent burping or indigestion.
- Cold extremities
Your body treats fear and anxiety almost as if they’re twins which is why when dealing with either one your flight or fright response can be triggered. Thus, the change of blood flow leaves you feeling like certain parts of your body are cold. Furthermore, sometimes you may feel like your blood in certain parts of your body is freezing from the inside, it’s not unheard of.
Why does it sneak up on you?
I have come to discover that there is almost an endless list of why anxiety comes around and ails us. Some of those reasons are unusual and others not so much.
- Type A personalities live like we’re haunted by the possibility of the hostile surroundings we may find ourselves in. Whether it’s by surprise or you were brought up in it. We view the world from the negativity it represents and that’s not to say that we’re pessimistic just that reality is easier to deal with when we can see demons that walk among us. It’s an interesting way to look at the world but unfortunately, it also means we carry almost as much cardiac risk as someone with a high potential of getting coronary heart disease due to their cholesterol. What’s more, we also tend to strive with all our might to prove our worth to the world, meaning that we’re very visible targets for external stressors which makes us prone to anxiety.
- Lack of self-satisfaction may or may not instantly lead to anxiety but it will lead you down an anxious and miserable path if you let it. Insecurities will pop up and when you’re insecure about yourself it could be because you’re not satisfied with who you are and the self-doubt will spread until eventually, you lack self-confidence. Or at least sufficient levels of self-confidence to take on challenges in life, every step outside your comfort zone will make you anxious. And so, you will develop fears that will keep you from personal evolution and a constant cycle with anxiety.
- Sleep is how our bodies recharge, but the rest is not just meant for your body itself but your brain as well. Lack of sleep not only decreases your body’s efficiency to deal with stress but increases the levels of stress hormones and stress could lead to anxiety.
- Lack of control is not a foreign concept. It’s common, often rarely accepted by individuals particularly those of us who are used to having it. For employees in corporate sectors or high achieving students sometimes not having control over a situation can really scare us. It’s highly intimidating to be at the mercy of someone or something else when you normally have room to decide for yourself or seek out your own fate. Additionally, past experiences can also influence soaring levels of terror within us simply because they weren’t pleasant.
How do you wrestle to win?
I can’t say that my methods are scientifically proven to succeed but I can say they worked for me and a few close friends. The struggle is real and it’s a pain to deal with it on some days but at the end of the day at least we overcome the fear bubbling inside.
Recently, I found my Neighbour’s finger painting in her room. She uses it as a creative outlet to express her feelings, especially when stressed and it relieves her. It keeps her calm and her mind clear after.
You may also want to try taking time out from a situation that might be causing you stress or anxiety. During this time you can try a variety of different activities. Personally, I enjoy getting involved. I found that it always helps to volunteer to help someone else who is in a crisis or dilemma because then I feel less hopeless or useless and by the time I come back to my problem I can look at it with fresh eyes and a renewed sense of hope to solve it.
If you think you would enjoy working out then I highly suggest you do some exercise consistently, make it a part of your day especially if you suffer from anxiety frequently. It could help jumpstart your day from a productive point and set the bar for the rest of it inviting you to feel accomplished by the time it’s the end of the week.
Moreover, If you have identified your triggers, then stay clear of them to avoid the undesired outcome. Instead, I’d suggest setting up small goals to achieve for the day…sometimes the shorter the better. This enables you to practice productivity, helps you feel useful, and fights off whatever negative thoughts of self-doubt or self-loathing that come with anxiety.
furthermore, get enough hours of sleep to ensure you decrease your stress hormone levels.
Remember to seek the help of a professional if you can and if not there are several sources of help online readily available allowing you to talk to someone should you find that you really need it. A good example would be 7cups which allows you to speak to a listener free of charge, provides a free growth path to help you with your anxiety.
