Normal COVID-19 Concerns or Illness Anxiety Disorder? How to Tell the Difference

Before the COVID-19 pandemic struck, many people probably recall being out and about in public without significant fears of coming down with an illness. Now that time may seem long in the past.

Some amount of worry related to the pandemic is normal, especially when it comes to protecting yourself from the virus. But if you’re constantly feeling distressed or questioning whether even the slightest things happening in your body are signs of COVID-19 or another potentially life-threatening illness, you could be dealing with illness anxiety disorder (IAD), also known as hypochondriasis.

If you’re unsure whether you’re experiencing healthy concerns or symptoms of IAD, the difference between the two comes down to a few key factors.

What Does It Mean to Have Normal COVID-19 Concerns?

It may be hard to tell how much COVID-related concern is too much, especially amid constant news of emerging variants, breakthrough cases among vaccinated people, and evolving guidelines for when you should get tested for COVID-19.

So, what does it mean to have normal pandemic concerns?

“Healthy concern looks like taking the necessary precautions to keep yourself safe from the virus and stay healthy while also being aware and responsible toward other people around you, especially those who might be more sensitive to the virus,” says the trauma psychologist Karol Darsa, PsyD, the author of The Trauma Map and founder of the Reconnect Center in Pacific Palisades, California.

“Most people with ‘normal’ concerns will do what is recommended to the general public: Get the appropriate vaccinations, wear masks when necessary, and wash hands or use hand sanitizer,” adds Shana Feibel, DO, the attending psychiatrist at the Lindner Center of Hope in Mason, Ohio, and an assistant professor of psychiatry at the University of Cincinnati.

In addition, it’s completely normal to stay informed about and follow current COVID-19 testing recommendations outlined by the Centers for Disease Control and Prevention's (CDC) Coronavirus Self-Checker. According to the CDC, you should get tested after exposure to someone who tested positive for COVID-19, or if you experience symptoms such as:

RELATED: Is It a Cold, the Flu, or COVID-19?

What Does It Mean to Have Illness Anxiety Disorder? 

IAD is a diagnosable mental health condition in which someone worries excessively that they are or will become very ill, according to Mayo Clinic.

When it comes to COVID-19, people with this condition often worry that they have the virus despite having no noticeable symptoms, or mistakenly believe that minor sensations are signs that their health is in danger. For example, Dr. Darsa says, people with IAD might worry that normal bodily functions are signs of COVID-19.

“One might go for a workout and have a lot of muscle pain the next day, but instead of relating it to the workout, they might believe it is a COVID-19 symptom instead, leading to anxiety,” she says.

Darsa adds that people with IAD tend to fall into one of two categories: the care-seeking type or the care-avoidant type.

Individuals with the care-seeking type of IAD are often very preoccupied with seeking medical help. Someone with this form of IAD may continue to worry that they have COVID-19 even after they receive a negative test result, says Dr. Feibel. “The general concern about an illness often far outweighs the chances of a serious illness,” Feibel says.

In addition, individuals with the care-seeking type may undergo an excessive amount of COVID-19 testing. While it’s normal to get tested if COVID-19 symptoms are present, someone with IAD may ask their doctor for repeated tests despite receiving a negative result or having no symptoms or exposures to people who tested positive. They may also purchase and use an inordinate number of over-the-counter self-tests.

On the other hand, people with the care-avoidant form of IAD tend not to seek medical help, either because they believe that doctors might take their reported symptoms lightly or they distrust healthcare professionals in general.

“A care-avoidant type might not go get tested when they feel sick just because they are convinced that they have the virus and will not believe that a negative result is accurate,” Darsa explains. They may also fear that they’ll get infected with COVID-19 if they leave their home to seek medical help, Darsa adds.

The symptoms of IAD frequently impede people with this condition from going about their day-to-day life, says Darsa. If left unchecked, IAD can also cause significant financial stress because of the costs associated with medical testing.

RELATED: Don’t Believe These COVID-19 Testing Myths

How to Tell the Difference Between Normal COVID-19 Concerns and Illness Anxiety Disorder

A key difference between having healthy COVID-related concerns and IAD, says Darsa, is whether what you’re experiencing causes you significant distress and hinders your ability to go about your daily life.

People with healthy COVID-19 concerns are very much aware of what the disease looks like, its common symptoms, the timeline in which they occur, and when to get tested or self-isolate, and thus will focus on such aspects to keep themselves safe, Darsa says.

If your concerns are healthy, it’s unlikely that you will mistake a normal bodily function for a symptom of the virus. And if you do, talking things out with a loved one or your doctor will help you discover the more likely cause of what you’re experiencing.

According to Feibel, normal concerns cross into unhealthy territory if they lead to excessive COVID-19 testing, frequent panic attacks, obsessive thoughts about COVID-19 or its symptoms, extreme isolation from others, or crying spells — essentially, anything that prevents someone from being able to function normally.

For instance, Feibel says, “you might find that individuals with excessive concerns wash their hands excessively or use hand sanitizer much more often than everyone else. Some may even wear gloves so that they will not have to touch public surfaces at all, or they may even avoid going to social events entirely.”

5 Coping Tips That Can Help You Manage Both

According to Darsa and Feibel, these strategies can help you manage anxiety whether you simply have COVID-related worries or a larger anxiety disorder.

1. Seek Professional Help

If you’ve been diagnosed with IAD or think you may have this condition, you could benefit from seeing a mental health professional. Standard, evidence-based treatments for IAD include talk therapy and, in some cases, medication, Mayo Clinic reports.

One helpful form of talk therapy is cognitive behavioral therapy (CBT), a therapeutic technique that addresses unhelpful or irrational thoughts and behavior patterns. According to Darsa, CBT is widely considered by experts to be the gold standard of talk therapy.

When it comes to medications, antidepressants are among the most common ones prescribed for IAD, according to Mayo Clinic.

Even if you haven’t been diagnosed with IAD, you could still benefit from seeing a mental health professional to help you learn to manage anxiety related to COVID-19. In other words, you don’t have to have an anxiety disorder to seek professional help. “Do not be afraid to get help from a therapist or psychiatrist,” Feibel advises.

RELATED: Talkspace vs. BetterHelp: Which Online Therapy Is Better?

2. Practice Mindfulness

Darsa recommends mindfulness, a mind-body practice involving deep breathing and focusing on the present moment rather than the past or future. Doing so could help you better manage your fears and anxieties about catching the virus.

When you practice mindfulness, focus on your breath entering and exiting your body and be aware of any feelings, thoughts, or events around you without judging those observations as right or wrong, Darsa advises. “Just observe them. And then focus on small things like watching a bird fly or how dogs play. This will help you to manage your ups and downs when you practice regularly,” Darsa adds.

RELATED: Stress Less During COVID-19: 4 Virtual Meditation Options You Can Try at Home

3. Adopt Healthy Lifestyle Habits

Overall, your physical health supports your mental health and vice versa, which is why a healthy diet and regular exercise are important, says Darsa. A nutritious diet, enough water to stay hydrated, and limited alcohol and caffeine can keep anxiety symptoms in check, Darsa advises.

According to Harvard Medical School, although diet is not a cure for anxiety, dietary considerations that may be helpful for people with anxiety may include foods rich in:

• 
  Magnesium, such as leafy greens, whole grains, nuts, and seeds


• 
  Zinc, including egg yolks, beef, and cashews


• 
  Omega-3 fatty acids, such as wild Alaskan salmon


• 
  Probiotics, including kefir, pickles, and sauerkraut


• 
  B vitamins, such as almonds and avocados


• 
  Antioxidants, including apples, blackberries, strawberries, broccoli, and walnuts

RELATED: Exercise May Improve Anxiety Symptoms, According to New Research

4. Prioritize Downtime

Feibel recommends carving out time every day to relax as much as possible and keep anxiety at bay. She suggests several ways you to fit relaxation into your day:

• Take a long bath or a shower.


• Go for a walk or jog.


• Listen to relaxing music.


• Use aromatherapy.


• Do deep-breathing exercises.


• Work on puzzles or crosswords.

RELATED: What Is Self-Care and Why Is It So Important for Your Health?

 
5. Find Ways to Stay Connected With Others

It’s important to not fear catching the virus so much that you isolate yourself more than you need to, because isolation can lead to additional mental health issues such as depression, Darsa says. For example, she adds, it’s perfectly safe to get out of the house and go for a walk with a family member or friend while social distancing and avoiding crowds, as long as you’re both taking recommended precautions.

RELATED: An Introvert’s Guide to Socializing Again in a Partially Vaccinated World

Readmore : How to Manage Panic Attacks


Source: www.everydayhealth.com

What is panic attack? Here are common signs you must know | Health

American singer and songwriter Miley Cyrus recently felt a panic attack was going to grip her in a middle of performance and eased her fears by talking to the audience. Bollywood actors like Deepika Padukone too have talked about getting panic attacks during stressful shoot scenes. But what exactly is panic attack? How do you know if you are having one? Do they indicate any serious trouble?

"Panic attacks are fear responses that are abrupt, intense, and highly disruptive to the individual’s capacity to function in response to the fear. These can occur on their own or as part of various disordered states such as social anxiety, generalized anxiety, or a specific phobia," says Arouba Kabir, Mental Health Counselor, A wellness Coach, and Founder, Enso Wellness.

You may feel your chest suddenly tightening, a sense of danger, unreasonable fear, a sense of losing control or you may feel you are having a heart attack or worse are about to die. Ever felt that way? These are some of the common signs of panic attack.

ALSO READ: World Mental Health Day: Pandemic-induced panic attacks, OCD on rise, says psychiatrist

It is not abnormal to experience panic attacks once or twice in a lifetime when faced with extremely stressful situation but if they are too frequent it could mean you are suffering from panic disorder.

"If you’ve been having recurrent panic attacks to the point it’s disrupting your every day functioning and overall wellbeing – you may be dealing with a state called, panic disorder," says Kabir.

"Panic attacks are sudden manifestation, often without any warning signs preceding. They may occur at any time – in between of a meeting, while driving a car, while sleeping and absolutely any other moment of your day," adds the expert.

The signs and symptoms of a panic attack may vary depending on the person's stressor. What's commonly seen in people suffering from panic attack is an overwhelming fear that something bad is going to happen. "It may leave you feeling drained out and extremely exhausted," says Kabir.

Signs and symptoms of a panic attack:

* An impeding sense of doom or danger

* Feeling as if you’re losing control

* Increased heart rate, heart pounding, palpitations and sweating

* Tightness in your chest leading to difficult breathing

* Hot or cold flashes

* Nausea, Abdominal cramping, loose motions

* Headache, light-headedness, dizziness or a feeling of unconsciousness

Causes of panic attack

"Some research suggests that our body's natural fight-or-flight response to danger is involved in panic attacks. Panic attacks don’t necessarily have a definitive cause – it can be due to genetic reasons, facing extremely stressful situations or experiencing changes in the functionality of your body and mind. For example, if a speeding car came after you, your body would react instinctively. Your heart rate and breathing would speed up as your body prepared for a life-threatening situation. Many of the same reactions occur in a panic attack," says Kabir.

It is important to identify the potential triggers of your panic attack and ways of dealing them.

How to deal with panic attack

Here are some ways you can try to control the occurence of your panic attacks, according to Kabir:

Deep breathing: Calming oneself is the mainstay during any situation involving a sensitized emotional state. This can be achieved efficiently by deep breathing in for a count of four, holding for five seconds and exhaling slowly in next six seconds. This helps slow your breathing and heart rate down and creates an overall feeling of calm.

Practicing mindfulness: This is the next step where one should try and sit, lay down comfortably and close their eyes and try and feel their own self, their body. Trying to cut off from the stressors so as to lower the heart rate. It can also be practised by visualization or imagery where one can think of things that bring them peace and calmness. Positive self-talk plays a significant role in helping you transport to a mental safe state where you don’t feel threated by the stressor.

Treatment for recurring panic attacks

It depends on the underlying cause. It’s important to see a medical practitioner for a proper diagnosis. Treatment for panic disorders can include lifestyle changes like doing some physical activity that improves the flow of positive hormones in the body. One should try avoiding substances like nicotine, caffeine etc to avoid being in an overwhelmed state.

Another way is to start positively talk to yourself, since positive thoughts will lead to positive feelings and behaviour, widely known as CBT (Cognitive Behaviour Therapy).

Panic disorders can be treated with medications but that should always follow a doctor’s consultation.

"While panic attacks themselves are not dangerous, they can be a symptom of more serious underlying conditions. It’s important to see a healthcare provider to test for physical conditions, and to find the specific cause of the attacks," says Kabir.

Follow more stories on

Facebook

&

Twitter

Readmore : Strategies for Handling Anxiety Attacks


Source: www.hindustantimes.com

Asthma and anxiety are both considered chronic (long-term) conditions. Asthma involves inflammation and constriction of the airways, while anxiety disorders cause excessive worries and fears.

Anxiety is technically a mental health condition, but it often causes physical symptoms as well, including breathing difficulties. On the other hand, if you have asthma, it’s possible to experience anxiety about your ability to breathe normally.

In this article, we cover the symptoms of asthma and anxiety, including their key similarities and differences, and what you can do to help manage them both.

When you have asthma, your airways (bronchial tubes) can become inflamed. If you encounter triggers, such as allergens, exercise, or temperature changes, your airways become even more inflamed, making them tighten. This makes it hard to breathe, causing symptoms such as:

Asthma symptoms can also be worse at night, causing you to wake up frequently. Medications for asthma may also cause insomnia.

Anxiety, on the other hand, is a mental health condition. Unlike occasional worries or fears, an anxiety disorder may cause a wide range of physical symptoms as well.

There are several types of anxiety disorders. Generalized anxiety disorder (GAD) is the most common. With GAD, you may experience the following symptoms on most days for 6 months or longer:

• difficulty controlling fears and worries


• concentration difficulties


• restlessness and fatigue


• 
  insomnia
  


• irritability


• muscle tension

If you have an anxiety (or panic) attack, it’s also possible to experience breathing difficulties. Panic disorders may also cause shortness of breath and choking sensations.

Below is a quick chart to help you determine the key similarities and differences between asthma and anxiety:

While asthma and anxiety are two separate conditions, it’s possible to have both at the same time. A flareup of one condition may also exacerbate the other.

Anxiety-induced asthma

There are numerous possible asthma triggers, including strong emotions such as stress and anxiety. Such strong emotions can change your breathing patterns — with or without asthma. You may even start experiencing faster breathing or breathlessness.

When you do have asthma, any worries, fears, or anger that may be associated with an anxiety attack could trigger breathing problems. You may find that calming breathing techniques, as well as anxiety treatments, could help improve your asthma symptoms over time.

How asthma induces anxiety

On the other hand, asthma may sometimes worsen anxiety symptoms. This may be especially true if you have severe, uncontrolled asthma that’s difficult to manage.

Severe asthma may significantly impact your quality of life. This can cause more anxiety over missing work, school, and regular activities. Such unpredictability in your asthma management may also lead to increased fears and worries over traveling too far from your home and medical equipment.

Additionally, research shows that some people living with asthma may experience limited coping strategies and unhelpful thinking patterns, which may induce anxiety symptoms. Managing mild and moderate asthma may also lead to better anxiety outcomes.

Without treatment and management, anxiety may lead to poor asthma control, and asthma may increase your symptoms of anxiety. It’s important to recognize the differences, while also getting treatments that can help you manage each condition.

Medical treatments for asthma and anxiety

Asthma and anxiety treatments involve different medications. Depending on your own situation, you may need multiple treatments to help you manage your condition(s).

Asthma may be treated with:

Anxiety is treated with a combination of:

Other treatments

You shouldn’t replace any prescribed medications for alternative treatments, but certain complementary therapies can help you manage asthma and anxiety.

Breathing exercises are a mainstay of pulmonary rehabilitation techniques for lung diseases such as asthma. By retraining the way you breathe, you may be able to improve overall lung function and subsequent asthma symptoms.

The American Lung Association recommends practicing the following exercises each day, for 5 to 10 minutes at a time:

• 
  Belly/diaphragmatic breathing. With your hands on your stomach, breathe in and out through your nose. Feel how your stomach rises on the inhalation, and falls on each exhalation. Exhale up to two to three times longer than your inhalation. Keep your shoulders and neck relaxed during the process.


• 
  Pursed lip breathing. To complete this exercise, breathe in through your nose, and then exhale through your mouth, keeping your lips pursed. As with belly breathing, your exhalation should be at least two times longer than your inhalation.

Mindful breathing patterns may also help you see improvements in anxiety-induced asthma. If you feel anxiety or stress coming on, consider a 7-7-7 breathing technique, where you:

1. Inhale for 7 counts (seconds).


2. Hold your breath for 7 seconds.


3. Exhale for another 7.

Regular exercise, rest, and a healthy diet may also improve anxiety-induced asthma.

Aerobic exercise
may be particularly helpful for anxiety symptoms, but it’s important to choose activities that won’t exacerbate your asthma. Some of the best choices for exercise-induced asthma (EIA) include swimming, walking, and biking.

Asthma and anxiety are both common comorbidities, with each one potentially exacerbating the other. Still, it’s important to recognize the key differences between these two separate conditions for better management, and so you know when to get treatment.

Anxiety can lead to breathing difficulties, making your asthma symptoms worse. At the same time, uncontrolled asthma symptoms can increase stress about your ability to breathe, possibly leading to long-term anxiety.

If you suspect you have asthma, anxiety, or both, talk with your doctor about your symptoms and a treatment plan that may help you break the asthma-anxiety cycle.

Readmore : Dealing With Anxiety Attacks


Source: www.healthline.com

Know the Signs and What to Do

Anxiety and depression don’t affect only adults. From 2013 to 2019, 1 in 11 children ages 3 to 17 was affected by anxiety, according to the Centers for Disease Control and Prevention (CDC). The same research showed that 1 in 5 adolescents ages 12 to 17 reported experiencing a major depressive episode.

Anxiety and depression in children and adolescents may appear as:

If your child has anxiety, they may experience uncontrollable and extreme fear with certain triggers. They may worry about the future or have intense attacks of fear that include a pounding heart and trouble breathing.

If your child has depression, they may feel sad and irritable a lot of the time. They may show changes in eating and sleeping patterns, lose interest in activities, or even engage in self-harm.

We’ll review some of the common signs of anxiety and depression in children, and how to offer support.

Children, like adults, can sometimes feel anxious and down. But unlike adults, children, particularly younger children, are not always able to express these feelings.

Children may not have developed enough self-awareness to pinpoint what they’re feeling. And sometimes, even when they sense that something is not right, they may not have the ability to put these feelings into words.

The U.S. Preventive Services Task Force is expected to recommend that children as young as 8 years old be screened for anxiety. They’re also considering screening adolescents as young as 12 years old for depression.

Recognizing the signs and symptoms can help you spot the disorders earlier and offer support sooner.

Signs of anxiety

According to the CDC, signs of anxiety include:

• excessive fears about family, school, friends, or activities


• worry about the future


• changes in sleeping and eating patterns


• physical symptoms such as stomachache, headache, muscle aches, or tension


• restlessness or irritability


• fear of making mistakes or being embarrassed

Signs of depression

Signs of depression include:

• feeling sad and hopeless


• loss of interest in activities that were pleasurable


• changes in sleeping and eating patterns


• listless behavior and feeling fatigued


• loss of concentration


• feeling worthless, useless, or guilty


• self-injury


• thoughts of death or suicide

When diagnosing your child with anxiety or depression, your doctor will need to rule out other conditions that may present with similar symptoms. Below is a list of related conditions with symptoms that are similar to those of anxiety and depression:

• 
  Panic disorder.
  Panic attacks are episodes of extreme fear that come for no apparent reason. Your child may react to these unexpected feelings of fear with shaking, sweating, rapid heartbeat, and feeling like they are dying.


• 
  Social anxiety disorder. This is more than exaggerated shyness. Children with social anxiety disorder experience such intense anxiety in social settings that they choose to avoid them entirely.


• 
  Post-traumatic stress disorder (PTSD).
  PTSD can develop in children who have experienced trauma. Symptoms can include difficulty sleeping and concentrating, feeling jumpy, and being easily irritated.


• 
  Bipolar disorder. This involves periods of intense lows that may include the symptoms of depression. Unlike with depression, however, people with bipolar disorder also experience periods of high moods.

If untreated, anxiety and depression can negatively affect your child’s social life and academic goals.

This can lead them to drop out of school, use substances, have trouble with relationships, and even think about or attempt suicide.

According to the National Institute of Mental Health (NIMH), a combination of medication and psychotherapy can effectively treat anxiety and depression.

Medication

Some doctors may prescribe medication to treat symptoms in children. Options include:

In rare cases, children, teenagers, and young adults under 25 years old may experience an increase in suicidal thoughts or behavior when taking antidepressants. If this happens, it’s more common in the first few weeks after starting or when the dose is changed.

Talk with a doctor immediately if your child is having suicidal thoughts after starting a new medication.

Therapy

The following types of therapy can complement medication:

• 
  Play, art, and drama therapy. This can help younger children who may be unable to express their feelings directly.


• 
  Cognitive behavioral therapy (CBT). This approach is effective in older children. CBT can help your child replace negative thoughts with more positive, effective ways of thinking. This can lead to more effective behavior.


• 
  Acceptance and commitment therapy (ACT). According to 2015 research, this uses acceptance and mindfulness techniques to help children learn to live in the moment. Children also learn to stop self-judging and, in this way, cope with unwanted thoughts or behaviors.


• 
  Mindfulness. Mindfulness can be part of CBT or stress reduction. Research from 2015 shows that mindfulness can help with anxiety disorders in youth.


• 
  Interpersonal psychotherapy. This approach can help your child communicate better with others and works to resolve relationship issues that lead to depression or anxiety.


• 
  E-therapy. According to a 2019 study, e-therapy involves computerized treatment programs. These involve the child completing 10 to 12 computerized CBT sessions, with some additional sessions for parents.

Natural remedies

If you’re interested in natural methods, you may consider yoga with your child. A 2020 review noted that yoga led to reduced anxiety and depression in young people.

Many people take St. John’s wort as an herbal remedy for anxiety and depression. But the Food and Drug Administration (FDA) has not approved St. John’s wort as a medication for this purpose.

The safety and effectiveness of other dietary supplements, including omega-3 fatty acids and S-adenosylmethionine, are being studied.

For more information on herbal remedies, other complementary approaches, and current research, you can visit the National Center for Complementary and Integrative Health website.

Lifestyle changes

Lifestyle factors are a promising avenue for helpful treatments for depression and anxiety. The American College of Lifestyle Medicine defines six core features of a healthy lifestyle:

• doing regular physical activities


• eating a diet with plenty of whole foods and plants


• getting restorative sleep


• managing stress


• avoiding substance use


• making positive social connections

Possible risk factors for anxiety and depression include:

• 
  Age. A 2021 study showed that as children move into adolescence, they are at a greater risk of developing anxiety and depression.


• 
  Gender. An older study showed that starting around ages 13 to 15, girls are twice as likely as boys to show signs of depression.


• 
  Race and Ethnicity. According to a 2010 review, children who are not non-Latinx whites are at a higher risk of anxiety and depression. This may be due to disparities in the health care system.


• 
  Overall health. A 2020 study suggests children with chronic or severe medical conditions are more likely to be depressed.


• 
  Hormonal imbalance.
  
  Research from 2017
  shows that imbalances of certain chemicals or hormones, including cortisol, may increase the risk of depression.


• 
  Environment.
  
  Research from 2017
  shows that children with sensitive temperaments, early life stress, and parents with mood disorders may have an increased risk of anxiety and depression.

COVID-19 and anxiety and depression in children

Research from 2021
shows that the prevalence of depression and anxiety symptoms during the COVID-19 pandemic doubled. The rates were higher when collected later in the pandemic, in older adolescents, and in girls.

According to 2019 research, prevention of anxiety and depression in children should begin at an early age. A 2020 study suggests that developing social, emotional, and cognitive skills is key to preventing anxiety and depression.

The following steps can help parents and caregivers prevent anxiety and depression in children:

• Teach your child to speak about their feelings and to label them.


• Keep your expectations realistic.


• Respect your child’s feelings.


• Create regular daily routines where possible.


• Model healthy eating and sleeping habits.

Can very young children get anxiety or depression?

Yes, preschoolers can also get anxiety and depression. A 2017 review estimated that 10 to 20 percent of preschool aged kids have an anxiety disorder.

Will my child’s anxiety or depression go away?

Yes. With early intervention, a combination of therapy and medication, and support from loved ones, most children can learn to manage their anxiety and depression. For some children, anxiety and depression may remain lifelong conditions.

Can I pass my anxiety or depression on to my child?

Research from 2017
shows that very young children of parents with a history of depression are at higher risk of depression. This may result from genetics, parenting techniques, or seeing their parent be anxious or depressed.

It’s important to remember that just because you have anxiety and depression does not mean your children will develop it. Depression has

plenty of causes

.

All children can become anxious and sad at times, but prolonged and intense feelings of anxiety or sadness may indicate more than just a bad day. By recognizing the signs of anxiety and depression, you can help your child get a diagnosis and the right treatment.

While it may seem overwhelming at first, the journey you travel together toward coping and healing may be one of the most meaningful journeys of your lives.

Readmore : Dealing With Anxiety Attacks


Source: www.healthline.com

Alcohol and anxiety: can booze trigger panic attacks?

Up to one third of people will experience a panic attack at some point in their lives. Alcohol can be a big trigger of panic attacks for those who are susceptible to anxiety, so alcohol and anxiety can sometimes go hand in hand. How can alcohol make panic attacks worse?

Panic attacks are episodes of extreme anxiety that typically last between 5 and 20 minutes. Someone who experiences multiple panic attacks for no apparent reason may have panic disorder, a form of anxiety.

The relationship between alcohol and anxiety

It is very common for people who experience anxiety to self-medicate by consuming alcohol, which can offer a temporary fix. In fact, research suggests that around 25% of people with panic disorder also have an alcohol dependence.

This connection between alcohol and anxiety is problematic. The two often create a cycle that's hard to break, whereby the onset of one is a trigger for the other.

This is particularly evident in panic attacks. Drinking is commonly used to numb anxious thoughts, and yet paradoxically alcohol can cause more panic attacks to occur.

Up to one third of people will experience at least one panic attack in their lives, according to clinical psychiatrist Cindy Aaronson. They usually start when people are in their twenties but can also happen to teenagers.

What are the symptoms of a panic attack?

During a panic attack, feelings of anxiety are amplified as the mind is overloaded with worries and fears. This is terrifying for those experiencing it, and it becomes overwhelming to the point that the emotional panic is expressed through physical symptoms. These include:

Everyone is different and may experience various combinations of the above, which are almost always accompanied by an overwhelming sense of fear and anxiety. Many people also experience a fear that they are going to die.

Can alcohol cause anxiety and panic attacks?

As you drink alcohol, it acts as a sedative which can make you feel more at ease. This can be dangerously addictive if you have frequent anxious thoughts. This type of self-medication can lead to alcohol dependency and may result in regular, alcohol-induced panic attacks.

It's important to note that while there are many health risks associated with drinking alcohol, you are less likely to experience an alcohol-induced panic attack if you are not already vulnerable to panic attacks - or other symptoms of panic disorder. Yet if you are, alcohol can cause you to have panic attacks more frequently and make them worse.

The physiological changes that alcohol triggers in your body can result in symptoms that are like a panic attack. This can then bring on panic attacks or make them worse. When the body feels physical stress it also tends to feel mental stress because the physical symptoms are interpreted by the brain as stress and worry.

You've probably heard of the winter blues, but did you know that summer anxiety is also possible...

Why does alcohol cause panic attacks?

Alcohol causes dehydration

Excessive consumption of alcohol causes dehydration, which can make you feel dizzy and increase your heart rate. Alcohol is a diuretic, which means that it causes excessive expulsion of liquid from the body via urination. For every drink you have, you urinate as much as 50% to 100% more water, and this water is taken from other parts of the body.

Alcohol interferes with your hormones

When you drink alcohol, it causes the levels of the hormone serotonin to go up. Serotonin is responsible for our mood, and so this usually makes you feel happy for a period. However, when you stop drinking, your serotonin levels crash, and low serotonin levels are associated with anxiety. If you drink alcohol regularly, your natural serotonin levels get destabilised which can make panic attacks worse.

Alcohol can decrease your blood sugar levels

Every time you drink, alcohol triggers an increase in the production of insulin. This increase can lead to a drop in your blood sugar (glucose) levels, and when this is too low it is known as hypoglycaemia. The symptoms of low blood glucose include trembling, an elevated heart rate, and feeling anxious or in a low mood.

Alcohol can lead to withdrawal symptoms

Severe hangovers and withdrawal symptoms if you drink regularly can put both your mind and your body through stress. Withdrawal symptoms during a severe hangover can include:

• Sweating.


• An elevated heart rate.


• Trembling.


• Feeling sick.


• Paranoia.

The fact that all these physiological changes can cause symptoms so similar to those of a panic attack can trick your brain into having a real one.

Alcohol intoxication may result in stressful mistakes

Another factor might be the influence that being intoxicated has had on your behaviour and actions. If you wake up the next morning with a sense or regret or dread over what you've done while drunk, this can be stressful for anyone.

If you're someone who is prone to panic attacks when there is no obvious external trigger, dealing with the stress of mistakes can make having one more likely. This is especially true when coupled with the physiological symptoms of drinking.

How to manage panic attacks more effectively

Watch your alcohol consumption

If you are frequently experiencing panic attacks after drinking alcohol, it is important to take a look at your drinking. Checking if you are regularly consuming over the recommended weekly limit of 14 units is a good start. However, you may want to cut back completely if alcohol is impacting your mental well-being through regular panic attacks.

It is also important to check whether you feel able to take a break from alcohol and look out for the warning signs of a drinking problem. Self-medicating your panic attacks with drink can leave you psychologically dependent on alcohol because the short-term sedative effects can be addictive.

Drinkaware UK provides some useful online tools to help you to reduce your alcohol intake. It is also recommended that you consult your GP if you are concerned that you have a drinking problem. They can source the right support services to help you.

Better ways to treat and manage panic attacks

If you are experiencing regular panic attacks, you need to ask for support. Speaking with friends and family can help them prepare to support you when a panic attack strikes. It is also important that your seek support from your GP, who will talk you through available treatment options.

Remember, it's not just alcohol which can causes symptoms that lead to panic attacks. Excessive intake of other drugs and food, including caffeine and sugar, may also be triggers.

Readmore : Strategies for Handling Anxiety Attacks


Source: patient.info

Jennifer Lopez has opened up about her mental health, revealing that overworking herself to the point of exhaustion during her twenties triggered panic attacks that left her "physically paralysed".

Writing in her newsletter, On the JLo, the 51-year-old admitted to feeling "invincible" towards the start of her career, recalling how she gave herself little time to rest which ultimately had a big impact on her mental health. "There was a time in my life where I used to sleep 3 to 5 hours a night. I'd be on set all day and in the studio all night and doing junkets and filming videos on the weekends. I was in my late 20s, and I thought I was invincible," she told her fans.

"Until one day, I was sitting in a trailer, and all the work and the stress it brought with it, coupled with not enough sleep to recuperate mentally, caught up with me," JLo continued. "I found myself feeling physically paralysed. I couldn't see clearly and then the physical symptoms I was having started to scare me, and the fear compounded itself. Now I know it was a classic panic attack brought on by exhaustion, but I had never even heard the term at the time."

Theo Wargo
Getty Images

The mum-of-two went on to recall how her security guard took her to a doctor, who tried to reassure her that she wasn't "crazy". It was then that she discovered she'd suffered a panic attack that had been brought on by exhaustion, with the doctor advising her that she needed to have "7 to 9 hours of sleep per night". JLo also revealed that her doctor told her to cut out caffeine and "make sure you get your workouts in if you're going to do this much work".

Reflecting on how her mental health suffered as a result of her busy schedule, the singer said: "I realised how serious the consequences could be of ignoring what my body and mind needed to be healthy."

Since then, JLo has transformed her work/life balance, and in 2020 she pointed out the importance of prioritising self-care. "It's more important on the days that you feel bad that you get up and do something," she told Entertainment Tonight. "Do a little workout at home, do something that's going to make you feel good, cook something you like. Lift yourself up - keep going."

For information, support and advice about mental health and where to get support, visit Mind’s website at www.mind.org.uk or call Mind’s Infoline on 0300 123 3393 (Monday to Friday, 9.00am to 6.00pm).

Jade Biggs

Jade Biggs (she/her) is Cosmopolitan UK's Features Writer, covering everything from breaking news and latest royal gossip, to the health and fitness trends taking over your TikTok feed.

Readmore : Strategies for Handling Anxiety Attacks


Source: www.cosmopolitan.com

Anxiety attack vs panic attack: What’s the difference?

Anxiety attacks and panic attacks are hard to distinguish for the untrained eye. I’ve experienced both, and I struggle to tell them apart sometimes. Knowing how to identify them helps to cope appropriately, so I reached out to mental health professionals for answers. Here’s what you need to know about anxiety and panic attacks.

‘Panic attack’ is the official term; ‘anxiety attack’ is informal.

It may seem like trivia, but it’s not. Eric Patterson, a licensed professional counselor at Choosing Therapy, explains why terminology matters:

“A panic attack is a diagnosable mental health issue observed within disorders like panic disorder and social anxiety disorder. On the other hand, an anxiety attack is a term non-professionals use to describe increased anxiety symptoms. Experienced mental health clinicians will only use the terms panic attack and anxiety. They will not use the term “anxiety attack” because it will confuse clients and their families.

After all, they are distinct from each other. If someone is feeling extreme fear, worry, and a host of physical symptoms like flushed skin, sweating, dizziness, difficulty breathing, and tightness in the chest, it could be a panic attack. When someone has periods of higher stress and anxiety, people may label it as an anxiety attack. Note that it will be less intense and generally last longer than a panic attack. In contrast, panic attacks are short-lived, more intense, and have a clear beginning and end.”

Panic attacks are sudden and short-lived. Anxiety attacks are gradual and long-lasting.

Dr. Rashmi Parmar, a psychiatrist at Community Psychiatry, says that although they seem similar, they are notably different.

“A panic attack is unique in the way it begins. It will usually occur out of the blue and take you by surprise. These kinds of panic attacks are untriggered, [but] some panic attacks have a trigger. For example, when someone with a snake phobia encounters a snake, the snake is the trigger that causes them to have a panic attack. An anxiety attack occurs due to preexisting worries or anxiety triggers and is not entirely unexpected. For example, consider that a person long afraid of the dark gets stuck in an elevator at night. How will they react to this trigger? They are highly likely to have an anxiety attack as a result.”

Their intensity varies

“A panic attack has a sudden onset with a quick rise in intensity,” he adds. “While it typically lasts for 5-10 minutes, the after-effects may persist for the next few hours or up to a day.

An anxiety attack is gradual at the onset and builds up over time. Anxiety that has been built up for hours, even days, is responsible for it. Therefore, it takes a long time to become less severe. And it may persist as long as the person remains exposed to the trigger that caused it. 

There’s a stark difference in the intensity of symptoms in both of these attacks. A panic attack is usually much more intense in severity. It is severe enough to cause significant disruption the moment it strikes. A person will usually be unable to function or carry on a task at hand while experiencing a panic attack. It warrants immediate measures. This can include removing yourself from an uncomfortable situation or engaging in relaxation and breathing techniques.

The above measures can help with anxiety attacks as well. However, a person may function relatively better during the mild phases of a long anxiety attack. Even if they don’t take any action to deal with it, they can go on with their day.”

The body reacts similarly in both cases. 

Dr. Isaac Tourgeman, a clinical neuropsychologist at Design Neuroscience Center, explains how the body is affected: 

“In both instances, the sympathetic nervous system becomes activated due to a perceived or previously experienced threat. The body and the mind get a rush of adrenaline and other hormones, which causes us to experience increased heart rate, respiration, and muscle tension, along with other symptoms. 

No matter what you experience, do not disregard the occurrence. This is your body’s way of telling you that something is affecting you negatively. Don’t be afraid to consult a mental health professional for help. This is all the more imperative when your quality of life has declined as a result.”

The mental effects are easy to distinguish.

“You are more likely to encounter feelings of detachment from yourself or the environment during a panic attack,” says Dr. Rashmi Parmar. “These are called depersonalization (former) and derealization (latter). And they are uncommon during an anxiety attack.

Another symptom common in a panic attack is an overwhelming feeling of dread, an intense fear that something terrible is happening, or losing control over self. Some people may even feel as if they are about to pass out or experience tunnel vision. Tunnel vision is when you lose the ability to see something unless it is right in front of you.

Most of the other physical symptoms are common for both anxiety and panic attacks. These include palpitations, difficulty breathing, throat tightness, heat sensation, tingling, or numbness of extremities. They also include chest discomfort/pain, nausea, sweating, trembling, lightheadedness, or dizziness.

A person can suffer from both types of attacks. In fact, they can also experience them simultaneously.”

Have you experienced an anxiety attack or a panic attack? What coping mechanism did you use to overcome it? Let us know in the comments section below. 

Readmore : How to Deal With Anxiety Attacks


Source: www.theladders.com