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Everyone
feels anxious from time to time - there are some things in
life (like vsiting the dentist or GP, or taking a driving
test, going for interviews or taking exams) which make almost
everyone anxious. Sometimes this can be quite useful. Anxiety
often makes you more alert and aware of things, so it may
help you to do better in a test, an exam or an interview.
Anxiety
and panic often become problems if there are things in your
life which are causing you severe or on-going stress. The
anxiety and panic may seem to take you over so that you can't
do the things that you want or need to do. If this happens
a lot, you may start avoiding the things that make you anxious.
This is not a good way of dealing with fear, anxiety or panic.
It may give you a short-term break, but it may also mean that
you get into the habit of living a different kind of life
from the one you really want to live. For instance, some people
end up spending much more time at home because they are too
anxious to go out. Others may lead fairly lonely lives because
contact with other people causes them too much anxiety. Some
people become very dependent on others, and this restricts
the things they do, and their relationships with others.
Panic attacks
In extreme cases although it is thoughts and feelings which
create anxiety, it can cause such unpleasant and frightening
symptoms in your body that you may think that you are becoming
physically ill. For instance your heart may beat very quickly,
and it may feel difficult to breathe. Your legs may feel like
jelly. You may feel sick, or want to rush to the toilet. Your
head may swim, and it could feel as if things are going out
of control. These physical feelings are what some people call
'panic attacks'. Remember, panic attacks are never fatal -
even though anxiety makes it feel as if they may be.
What
can I do about anxiety and panic?
- Be
honest about whether anxiety is affecting the way you live
your life
There
are things which you can do to help yourself with anxiety
and panic, but If you find that you are avoiding things because
of your fears, and you know that this is restricting your
life, you probably also need help from someone else. This
may be hard for you, but try not to feel embarrassed or silly
about the fears that you have : anxiety is horrible, but it
is also very common, and you may be surprised how many other
people experience the same kinds of things. Sharing your anxieties
can sometimes be a great relief. Many people find that contacting
a Helpline (like No Panic) is a good way of being able to
talk about fears with someone who understands.
- Learn
how to get back in control - practise relaxation and breathing
If
your stress levels are lower, your anxiety and panicky feelings
are likely to affect you less. The reverse is also true. Taking
time out, making sure you have regular breaks, and that you
eat and sleep regularly will all help you to lower your anxiety
levels. Relaxation exercises and tapes can be very useful
if you find it hard to 'switch off'. There are lots of self-help
books which will teach you how to relax, and there are sometimes
classes or sessions which you can go to. Physical exercise
helps with anxiety and panic too. Some activities such as
Yoga or Tai Chi will also help you to learn to breathe properly.
Learning the right way to breathe will be a great help, particularly
in controlling growing feelings of anxiety and panic. There
are other ways of getting back in control - your counsellors
or mental health workers can give you more information.
- Try
to think about the reasons for your stress and your anxiety.
This may be difficult to do on your own. Use the support
services such as Counselling or Mental Health support. They
will have useful information and they will also be able
to help you look at the things which are going on in your
life, which may be linked to your feelings of stress and
anxiety.
Related
links
For
more detailed information about panic try:
For
other sources of help:
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