Nervous and Afraid Around People? 6 Signs You May Be Struggling with Social Anxiety
There are universally daunting events in anyone’s life. For example, you may be preparing for a first date or a job interview. Either of these experiences can provoke feelings like fear, anxiousness, and self-doubt. Typically, those feelings pass as you settle into the date or interview.bSocial Anxiety Disorder (SAD), however, runs deeper than temporary nervousness.
Stress Response: Understanding What Happens in the Body
Unfortunately, stress is a fact of life these days. We all experience minor stress daily. You might get stuck in traffic on the way to work. You may feel overwhelmed by your to-do list. Perhaps you’re dealing with a conflict within your family. Stress can come from many sources, and these days, many of us are dealing with chronic, long-term stress. Chronic stress can harm your health—but why is that?
Sudden Fear? What You Need to Know About Panic Attacks
Fear can be an amazing gift. It exists to keep us safe. It exists to keep us alive. However, fear can also keep us from fully enjoying our lives. When you regularly experience fear at times when you are not in danger, it begins to rewire your brain. Left unattended, this kind of dysfunctional fear can morph into panic and/or panic attacks.
There is no shame in feeling sudden fear. It’s common and manageable. This all begins with a deeper understanding of your experience and how panic gets in your way.
What is a Panic Disorder?
It is one of several different types of anxiety disorders. As the name suggests, this condition causes panic attacks. During such attacks, you may experience any or all of the following symptoms and sensations:
Terror without any real cause
Dizziness
Sweating
Rapid heartbeat
Feeling as if you’ve lost control
Digestive issues
Chest pain
Difficulty breathing
Cold chills
Tingly or numb hands
Agoraphobia (a compulsion to avoid people, places, and things you assume with cause anxiety)
Some things to know about panic disorders:
Almost 3 percent of adults in the U.S. are affected
Women are impacted at double the rate as men
Almost half of those diagnosed with a panic disorder report that it impedes their daily lives
This impairment is most commonly (30 percent) deemed moderate but it can become overwhelming enough to cause total dysfunction
Statistics aside, there is much more to know about panic attacks. To follow is a sampling.
6 Things You Need to Know About Panic Attacks
1. They Can Happen at Anytime
It is quite difficult to predict triggers and for some, this adds to the terror. Conversely, it can be viewed as a way of letting go. If triggers are not identifiable, we can find acceptance enough to appreciate the majority of our lives when we are not in the throes of a panic attack.
2. Panic Ends
Panic attacks feel interminable when they happen. But here’s the truth: they end. On average, they last no longer than 10 minutes. Take solace in this fact as you navigate your healing.
3. Movement Helps
Our bodies were built to move and this is a fine example. Studies show that moving your body during a panic attack sends a signal to your brain that you are not in danger. It also serves as a useful distraction. Speaking of which…
4. Distraction Helps
However, you define “distraction,” do it! This can draw your attention away from the physical sensations of the attack. These sensations heighten the experience thus, it only makes sense that distraction will facilitate recovery.
5. Perfectionism Does Not Help
Research shows that folks who drive themselves to do everything “perfectly” can be more prone to panic attacks. Cut yourself some slack. Part of the human condition involves a blend of success and failure.
6. Self-Care Rules
As with just about everything relates to your physical and mental health, a diligent self-care regimen is crucial. Some important elements of that regimen are:
Daily exercise and activity
Regular sleep patterns
Healthy eating habits
Stress management and relaxation techniques
Therapy for Panic Attacks
One of the scariest aspects of panic attacks is a sense of being alone. This makes it all the more important to ask for help. Committing to regular therapy sessions affords you a safe space. In sessions, your panic disorder can be discussed in a productive manner. You’ve practice coping mechanisms, identify patterns, and cultivate hope. Panic attacks happen due to many, seemingly invisible reasons. You cannot overstate what it means to have a guide by your side as you negotiate the path toward healing. Just as each panic attack will end, so too can your proclivity toward panic attacks in general.
