physical symptoms of anxiety panic attacks
Physical Symptoms of Anxiety Panic Attacks
WHAT YOUR ANXIETY SYMPTOMS REALLY MEAN
The fear of being frightened of your anxiety symptoms is what really gives the symptoms their power. If you can understand the facts behind your feelings it can be liberating.
Demystify Your Panic and Anxiety Feelings
By knowing the real facts behind what is happening to your body you can stop adding fear to the panic and anxiety cycle. Mentally you will also stop running from your fears. If you keep fearing your symptoms you will develop an anxiety disorder.
The great thing about knowing why your body is reacting in a certain way, will stop you internalizing the sensations you feel. ‘Starve’ the symptoms of their power and they will eventually disappear.
Below are common symptoms of Anxiety and Panic attacks. Please read through them and especially take note of the ones that affect you. Next I want you to read through how to demystify each symptom. Apply this when you next feel that particular symptom. Just knowing why your body is triggering each symptom and the things you can do to counter act it, will eventually reduce the sensations.
The symptoms you may have -
ADVICE – Find symptoms that you specifically feel (although it’s worth being aware of the others as well.) Read the scientific facts of what is happening to your body, and more importantly realize they are harmless.
The next time you feel this symptom use the ‘What to tell your inner-self’ to change your perception of what is happening to you. REMEMBER ALL THE SYMPTOMS ARE HARMLESS BUT YOU NEED TO KNOW THE FACTS FIRST, TO REDUCE YOUR FEARS.
RAPID HEARTBEAT, THUMPING HEART, PALPITATIONS
FEELING LIKE YOU CAN’T BREATHE, HYPERVENTILATION, SHALLOW BREATHING, SMOOTHERED OR CHOKING FEELINGS
SPINNING SENSATIONS, VISION PROBLEMS, FEELING FAINT, DIZZY, LIGHT HEADED
FEELINGS LIKE YOUR STUCK ON THE SPOT OR PARALYZED, JELLY LEGS
TINGLING SENSATIONS IN THE BODY
THE NEED TO ESCAPE, FEELING TRAPPED, LOSING CONTROL
HEADACHES OR PRESSURE AROUND THE HEAD OR EYES
SHAKES, TREMBLING, MUSCLE SPASMS, ACHES, STIFFNESS
DRY THROAT, DIFFICULTY SWALLOWING
DIFFICULTY CONCENTRATING OR CONFUSION
FEELING TIRED, WEAKNESS OR FATIGUED
FEELINGS OF INTENSE FEAR OR THE FEAR OF DYING
HYPOCHONDRIA (believing that the symptoms indicate you have some deadly disease)
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| Common Thought Patterns The scientific Facts about what is happening to your body There is a big difference between someone having a panic attack and someone having a heart attack. Panic attacks cause heart palpitations, skipped beats and rapid heartbeats. You may even get chest pain due to muscle tension in the chest. On the whole sensations will lessen if you were to move around and burn energy. A Heart Attack is the opposite, the symptoms would get worse the more you moved around. Moreover, during the fight or flight response, there are no abnormal electrocardiogram results. It is a rapid heartbeat and that’s it. Note If your concerned then get it checked by having ECG (electrocardiogram) done or you can have a 24hr heart monitor strapped around body. I had an ECG done and it did help to put my mind at ease. What to tell your inner-self How to Reduce your Symptoms |
High Anxiety Symptoms
Health Anxiety Symptoms
Severe Anxiety Symptoms
Stress and Anxiety Symptoms
Anxiety symptoms in men & Women
| Common Thought Patterns The Scientific Facts about what is happening to your body It also may well serve to limit blood loss through areas that may get damaged in the event of an attack from a predictor. (Its highly likely you would use your hands to protect yourself.) It’s basically a harmless fight or flight response. What to tell your inner-self How to Reduce your Symptoms |
Social Anxiety Symptoms
| Common Thought Patterns The scientific Facts about what is happening to your body What to tell your inner-self How to Reduce your Symptoms
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| Common Thought Patterns ‘I must get away and escape. I feel I’m going to lose it any second.’ The scientific Facts about what is happening to your body During fight or flight the analytical side of our mind shuts down and we go into survival mode. Our mind perceives our immediate environment as potentially dangerous and our thoughts trigger an urge to escape. Also it’s very difficult to concentrate as our mental focus narrows to find threats and exits from the situation. This desire to run can often make the sufferer believe he/she is going crazy. Ultimately the thoughts are just caused by a panicky mind and body. What to tell your inner-self Just knowing these sensations are all bluff means you can tell yourself to accept these feelings knowing they will subside after a while. Affirm to yourself “I am healthy and safe. These feelings are not real and I’m comfortable in my surroundings. I know the fear is not real and just a false alarm.” How to Reduce your Symptoms Distraction can really help to divert your mind away from these feelings, but it has to be something you are genuinely interested in. Relaxation can reduce the tense sensations that build up along with challenging your thoughts (as they are not true,) and replace them with more positive ones. Exercise can produce the feel the good chemicals which can help give yourself a natural boost before you enter the places where you may feel trapped. |
| Common Thought Patterns ‘I feels like me head is in a vice and my eyes are going to pop out.’ The scientific Facts about what is happening to your body The fight or flight responses causes muscle tension especially around the forehead, eyes, face, neck and shoulders. The build-up of tension causes inflammation and pressure from the muscles. Quite often these areas can stay tense for long periods even after the sufferers fear has passed. This is a symptom I particularly suffered from. Pressure around the eyes tends not to be a very common symptom, but if you suffer from this it’s very uncomfortable and distressing. Remember, these symptoms have no scientific significance and they are harmless. What to tell your inner-self “I know by really making an effort to learn relaxation techniques my symptoms will lessen overtime. The feelings have no medical significance and if I stick to a nutritious diet, it will help my headaches as well.” How to Reduce your Symptoms Relaxation techniques combined with deep breathing will help. Eating healthily will reduce the symptoms. Also having fun and not worrying too much will put you in a better frame of mind. |
| HOW TO STOP A PANIC ATTACK? Here you will see how a typical panic attack manifests in an everyday scenario. You will also learn how to recognize the typical bodily sensations associated with panic attacks. For more free info click below.
CLICK HERE for more information |
| Common Thought Patterns ‘I have the shakes and other people are going to see and know something is terribly wrong me.” I feel so ashamed I have this condition. My body just has a mind of its own.’ The scientific Facts about what is happening to your body Adrenaline and other stress chemicals build up and can cause spasms and trembling. It’s perfectly normal and as you get better the symptoms will reduce. Without the physical exertion your body is expecting, all the energy produced has to be released somehow. The shakes and stiffness are just some of the sensations you can expect to feel. What to tell your inner-self “I know my body is very tense and stressed but if I apply the techniques in the Golden Rules I will feel better. I will make sure I incorporate some exercise weekly to help burn off adrenaline and other chemicals. By working on my thoughts it will reduce my mind getting anxious and triggering physical symptoms.” How to Reduce your Symptoms Relaxing and deep breathing can help. Tackling the issues that are causing you to panic will greatly benefit you stopping the fight or flight alarm. As part of your weekly routine undertake some vigorous exercise to metabolize all the energy being produced. This will also promote your wellbeing. Let your mind go blank and think happy thoughts during these moments when you feel shaky. Just relax and let your body go as floppy as possible. These symptoms have no power over you. |
| Common Thought Patterns ‘I feel like I can’t swallow food. My throat is so dry.’ The scientific Facts about what is happening to your body This is due to your body shutting down non-essential activities like eating during the fight of flight response. If you need to run and fight your way of out trouble, eating is not going to help you. So difficulty swallowing is simply your body trying to protect you. Many people who experience this have social anxiety. At the meal table they feel panicky around other people and they find they have difficulty swallowing and a dry mouth. This is perfectly normal under the circumstances. Everyone experiences this from time to time, for example before an interview being too nervous to eat and your mouth going dry. What to tell your inner-self “It’s best not to take any notice of these sensations, they mean nothing. I know I can swallow and I’m not going to choke. This feeling will get better once I learn to overcome my anxieties and relax.” How to Reduce your Symptoms Often having a bottle of water with you and taking small sips can help a dry mouth and get you feeling like you can swallow. Ultimately by stopping the flight or fight response you can reduce the feeling until it eventually disappears. Relaxing and deep breathing can help. Remembering that enjoying a nice meal is fun and something you can enjoy. Distracting yourself with good conversation can take away the thoughts you cannot swallow. Good energetic exercise will also help to lessen the symptoms as you will feel better afterwards. |
| Common Thought Patterns ‘I feel like I’m going crazy, I can’t seem to concentrate.’ The scientific Facts about what is happening to your body It’s basically down to the fear factor in your brain. The hypothalamus has been aroused and this triggers anxiety. The fight or flight ‘Kicks in’, and you will just want to escape. The analytical part of the brain will shut down. Even doing simple math’s calculations can become difficult. Physically blood supplies decrease in the brain and are diverted to other parts of the body where they may be required if you need to escape. These sensations are not anything to be concerned about and you are not going to lose your mind or do something stupid. It’s just a stressed, fearful mind. You will find when you start to relax your hazy mind will clear. What to tell your inner-self “My mind is under stress at the moment. As I learn to relax and feel more comfortable knowing these feelings are harmless, I will feel better. I realize my body is just trying to protect me. It’s a false alarm so there is no need to worry.” How to Reduce your Symptoms Follow the Golden Rules and your symptoms will clear up. Your foggy mind will clear promoting stronger feelings of confidence. |
| Common Thought Patterns ‘I have been panicking all day and I feel tired and irritable. I can barely function. Why is this happening to me and no one else.’ The scientific Facts about what is happening to your body Constantly having panic attacks is very tiring and leads the body to a state of hyper-alertness. Feeling stressed all the time produces lots of chemicals which drains the body’s systems of their strength and energy. It causes all sorts of funny sensations including feeling drained and irritable. What to tell your inner-self “It’s perfectly normal to feel this way as its only natural to feel tired as my body burns a lot of energy when I feel anxious. I know this is a temporary state and as I learn to go forward with my new found knowledge I will start to become healthier. “ How to Reduce your Symptoms Exercise (in moderation) actually gives you more energy rather than taking it away. So make sure you do some fitness activities. Follow my advice on your diet as this will make you feel better and have a more positive attitude. The more you get interested in life the more energy you will have. |
| Common Thought Patterns ‘Every part of my body just feels something is wrong. I believe I’m going to die or something bad will happen to me.’ The scientific Facts about what is happening to your body Your mind is basically bluffing that something is wrong. In order to get you to escape from the situation your mind perceives something is dangerous. This is a very common symptom of anxiety / panic attacks and is caused as with many other symptoms by your mind triggering the fight or flight response. Quite often there is no threat, it’s just a tired mind firing off a false alarm causing distress and false feelings of fear. What to tell your inner-self “I am healthy and these feelings are just a tired mind activating false beliefs. I am a strong minded and calm individual. I will relax and distract myself with positive thoughts that reflect the reality of the situation.” How to Reduce your Symptoms It really important that you don’t believe these thoughts and sensations, and counteract them with positive statements. It’s just your body trying to trick you into believing something is wrong when your perfectly healthy. There are a number of factors you need to address to bring your body back to a more balanced state that are covered in the Golden Rules. |
| ARE YOU SUFFERING FROM GENERALIZED ANXIETY DISORDER (GAD) OR ANTICIPATION ANXIETY?
CLICK HERE for more information |
| Negative thoughts such as ‘what if’ thoughts, repetitive thoughts, obsessive thoughts; fearful, irrational and assuming the worst. |
| Common Thought Patterns ‘I’m such a nervous wreck. I need to see my doctor straight away as I think I’m having a mental breakdown.’ The scientific Facts about what is happening to your body The thoughts are characterized by unfounded and illogical thought processes that are negative. The thoughts cover a variety areas and each one needs to be tackled independently, although working through one thought process can often benefit other anxious thoughts. During the flight or fight response our minds change. We scan our environment for a perceived threat and our mental focus narrows. Our minds become obsessive about things leading to a ‘one track mind’. Often the sufferer will be transfixed on a physical symptom in their body or an anxious thought. This thought process is completely normal under the circumstances, however it’s very unproductive. What to tell your inner-self “I know this thought is unrealistic and my physical symptoms mean nothing. My racing thoughts are just a tired mind. I feel relaxed and calm. I know every day I feel stronger and I am correcting my thoughts to be more realistic.” How to Reduce your Symptoms By challenging and demystifying your thoughts it can have an amazing effect on the symptoms you feel. In doing this a true cure can be found as our thoughts give the physical sensations their energy. If you can learn to identify and not to react to negative thoughts you can calm your body down. Follow the Golden Rules and the cycle of fear can be broken. Overtime you can start to enjoy life again. |
SEE BELOW FOR AN OVERVIEW OF THE SYMPTOMS YOU MAY FEEL
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RESOURCES
Prevent Panic Attacks - Challenging the Thoughts which Cause Panic
Natural Supplements, Herbs &Supplements to overcome Anxiety & Panic Attacks
What are the symptoms of a panic attack
3 BOOKS I RECOMMEND -
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