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4 tips that will help you when faced with an anxiety crisis

4 tips that will help you when faced with an anxiety crisis

Intense, excessive and continuous worry and fear in everyday situations. Tachycardia, rapid breathing, sweating and a feeling of tiredness may occur.

Anxiety can be normal in stressful situations, such as public speaking or taking a test. Anxiety is only an indicator of an underlying illness when feelings become excessive, all the time, and interfere with daily life.

Anxiety attacks, which predominate in women, usually appear after the age of 24. They are usually related to psychosocial factors but also to a genetic tendency or vulnerability. Always remember to visit a specialist.

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The anxiety crisis.

Anxiety crisis is a sudden onset panic attack. Its symptoms may be the following, although they vary according to each person:

  • Palpitations.
  • Sweating.
  • Shaking.
  • Dry mouth.
  • Difficulty breathing and feeling of suffocation.
  • Chest pain.
  • Nausea and abdominal discomfort.
  • Sensation of unreality.
  • Paresthesias (Tingling or stinging sensation, usually temporary, that usually occurs in the arms, hands, legs or feet.)

In the face of this type of crisis, it is best to seek appropriate help that allows us to relax and have good mental health.

Why do crises occur?

  • The factor that causes it cannot always be defined, so they are unpredictable. However, some people do learn to detect the situations that cause these crises, so that they can avoid them.

The treatment of anxiety attacks.

Studies show the existing difficulties in the treatment of anxiety attacks for different reasons:

  • The affected person does not ask for professional help.
  • The guidelines for treating crises with psychological support and medication, on a case-by-case basis, at the outpatient level, are not clear or are not followed.

However, the affected person should receive a psychological diagnosis of their disorder, the possible causes and available treatments. These must evaluate psychotherapy, drugs and other possible courses of action after a personalized analysis.

The age of the patient, whether there have been previous treatments, the risk of suicide or the severity of the anxiety attacks, among many other factors, should always be taken into account. Therefore, a thorough assessment will be required.

Medical causes.

For some people, anxiety may be related to a hidden health problem. In some cases, signs and symptoms of anxiety are the first indicators of an illness. If your doctor suspects that your anxiety may have a medical cause, he or she may order tests to look for signs of the problem.

Some examples of medical problems that may be related to anxiety include the following:

  • Heart disease.
  • Diabetes.
  • Thyroid problems, such as hyperthyroidism.
  • Respiratory disorders, such as chronic obstructive pulmonary disease (COPD) or asthma.
  • Inappropriate substance use or withdrawal.
  • Withdrawal from alcohol, anti-anxiety medications (benzodiazepines), or other medications.
  • Chronic pain or irritable bowel syndrome.
  • Rare tumors that produce “fight or flight” reaction hormones.
  • Anxiety can sometimes be a side effect of some medications.

General tips that help in anxiety crises.

1. Lavender oil

  • There are some natural remedies that can help us prevent or calm the symptoms of anxiety attacks.
  • Lavender oil has proven to be effective in relaxing in cases of disorders that affect the nervous system. We can spread it on our forehead or inhale it.

2. Physical exercise and relaxation

  • Through physical or relaxation exercise we can help control crises and provide well-being.
  • Physical exercise is not the solution to anxiety attacks. However, studies show that it can help along with other measures. For example, doing aerobic training three times a week.
  • Similarly, muscle relaxation methods should also be sought. This will depend on the tastes and personality of the patient, who can try activities such as yoga or any activity that is of their preference.

3. Breathing

  • As we have said, difficulty breathing is one of the symptoms of an anxiety crisis. Hyperventilation, for example, could even initiate or maintain the crisis. For the same reason, learning to control breathing could be important during the crisis and as a treatment.
  • Breathing retraining could reduce the frequency and intensity of anxiety attacks. Therefore, any therapy aimed at this goal could be beneficial.

4. Psychotherapy

  • Psychotherapy turns out to be effective in treating anxiety attacks and stress states in the long term.
  • Beyond the moment in which we suffer the anxiety crisis, psychotherapy should be the long-term treatment to overcome it definitively. In addition, the patient can attend support talks and self-help groups, if desired.
  • The psychotherapist will be in charge of investigating the emotional problems related to this disorder. In addition, the causes and how anxiety manifests itself in bodily conditions will be evaluated.
  • Among the different options, Cognitive Behavioral Therapy (CBT) stands out, which has demonstrated its effectiveness in this pathology. CBT teaches the patient different ways of thinking, behaving and reacting to their own feelings, which lead to crises.
Remember that prevention is better than cure
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