Fear and anxiety are natural human responses to danger. The difference between them is that fear arises from an immediate, real threat, for example, hearing a siren, screeching brakes, or a loud, unfamiliar noise. When the danger passes, the fear and all its accompanying symptoms fade away.
Anxiety, on the other hand, is a completely natural response of the body and mind to a perceived danger or threat. We can feel anxious when we are worried, stressed, or afraid of unfamiliar situations, stressful events, or even triggers from the past, something that reminds us, even unconsciously or subtly, of a situation where we felt threatened before. Anxiety is a persistent state of fear. The same survival feelings as fear come into play, but because they aren’t always connected to a real, visible threat, it’s not clear when the anxiety will end.
This is a very confusing and sensitive topic. Let’s try to learn a bit about identifying anxiety attacks and the tools to cope with them.
The first and most important thing to do when dealing with an anxiety attack is:
Recognize That It Is an Attack
The most prominent symptoms of an anxiety attack are a rapid heart rate, sweating, muscle tension or twitching, stomach pain, difficulty breathing, chest pressure, and dizziness. But also… a feeling of restlessness and loss of control over the situation or life, difficulty concentrating, a tendency to withdraw, sadness or angry outbursts, and changes in eating and sleeping habits. These symptoms manifest differently in each person.
The second important thing to know is that an “attack,” just like its name suggests, is a wave. It comes and then it recedes. Some people never experience them, some have them just once in their life, and others need to learn to live with these waves. So, it’s important to remember that it is a wave, and it will pass.
Don’t Try to “Reason It Away”
Many parts of anxiety are detached from reality, to say the least. And during an anxiety attack, logic is not a calming factor. Sometimes anxiety is triggered like a car alarm, for example, by a strong gust of wind. The fear and anxiety system can also be triggered for no apparent real reason.
Self-talk can help: “It’s just an attack, it’s not dangerous to me, it will be over soon.” Repeat this phrase out loud until the attack passes.
Engage the Physical Aspect
The body’s response during an anxiety attack is natural and usually not dangerous. It’s important to listen to your body’s needs and incorporate movement, walking, running, or any physical activity that can help ease negative feelings. Find a way to calm your body.
What can also help is to involve the touch of a loved one, hum a calming tune, or listen to a song that brings good feelings. And here’s a tip for a small breathing exercise: Take 3 deep breaths with the well-known trick—smell the flowers… and blow out the birthday candles.
Do Not Take Medication Without a Recommendation
There are many medications on the market to moderate anxiety. However, a drug that helps one person can increase anxiety in another. The right medication is determined individually based on the type and intensity of the anxiety. Each medication has its own dosage, side effects, and safety guidelines. But it is crucial to remember that you should never take them without a prescription from a qualified doctor, no matter what you’re feeling at the moment! If you haven’t done so yet, it’s a good idea to consult a doctor and explore treatment options for anxiety.
In conclusion: Anxiety is a natural response to complex situations. Everyone can experience it differently, and treatment varies from person to person. With the right care, you can learn to cope and even “befriend” it.
We want to emphasize that ERA’N’s volunteers have a listening ear and an open heart for all distress, including those related to anxiety attacks.
This article was written by Dr. Michal Lev Ari, Director of ERA’N’s on line Services.