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

Exercises for anxiety relief may help a person manage certain anxiety symptoms, such as muscle tension, increased heart rate, and rapid breathing. Breathing exercises help foster deep, even breaths that promote diaphragmatic breathing. These exercises may reduce anxiety and help a person relax by restoring a typical breathing pattern.

Anxiety disorders are among the most common mental health problems in the United States, affecting about 40 million individuals. Although doctors can successfully treat these conditions, only 4 in 10 people with anxiety seek treatment.

Anxiety can trigger a cascade of stress hormones during the so-called fight-or-flight response. During a panic or anxiety attack, people may take rapid, shallow breaths, affecting the balance of oxygen and carbon dioxide. A person may also experience a pounding heartbeat and feelings of impending doom, contributing to more anxiety.

This article looks at anxiety reduction exercises and how they may help individuals cope.

People can use various relaxation and breathing exercises to help reduce feelings of anxiety.

During an anxiety attack, the body incorrectly thinks it is in danger and releases epinephrine and other stress hormones. This is part of the sympathetic nervous system’s fight-or-flight response, which dictates how the body reacts to potential threats. As a result, the muscles become tense, and breathing becomes shallow.

Anxiety exercises can help reduce the symptoms of a panic attack or generalized anxiety. For example, slow breathing techniques can increase feelings of comfort and relaxation while reducing anxiety, depression, and confusion. Slow-paced breathing exercises help loosen muscles, slow heart rate, and normalize breathing, allowing individuals to control their symptoms.

Individuals can use the following anxiety exercises to reduce feelings of stress, anxiety, and panic.

1. Alternate nostril breathing

Alternate nostril breathing, known as Nadi Shodhana, is a yoga breathing technique that can lower blood pressure and improve attention.

An individual blocks off one nostril while breathing through the other, then switches to exhale through the other nostril.

1. In a seated position, place the left hand on the left knee.


2. Inhale and exhale to begin.


3. Lift the right hand toward the nose.


4. Bend the point and middle fingers to the palm, leaving the thumb, ring finger, and little finger extended.


5. Using the thumb of the right hand, close the right nostril.


6. Inhale through the left nostril.


7. Close the left nostril with the ring finger.


8. Release the right nostril and exhale.


9. Inhale through your right nostril.


10. Close off the right nostril with the thumb.


11. Release the left nostril and exhale.

Perform the breathing exercise in rounds of 10.

People should return to breathing normally if they begin to feel lightheaded.

2. Pursed lip breathing

Pursed lip breathing helps an individual breathe slowly, deeply, and more intentionally. It is a simple breathing technique that helps make deep breaths slower and more intentional.

People living with lung conditions such as emphysema and chronic obstructive pulmonary disease (COPD) use this technique to control shortness of breath and ease anxiety.

1. Sit on a chair or the floor in a comfortable position.


2. Keep the neck and shoulders relaxed.


3. With the mouth closed and lips relaxed, inhale slowly through the nostrils for 2 seconds.


4. Pucker the lips as if giving a kiss and exhale through the mouth slowly and steadily.

3. Resonance frequency breathing

Also called coherent breathing, this technique can help reduce anxiety and allow a person to enter a more relaxed state.

1. While lying down with the eyes closed, breathe in through the nose with the mouth closed for a count of six. The lungs should not be too full.


2. Exhale slowly and gently for a count of six without forcing the breath.


3. Continue as necessary for up to 10 minutes.


4. Following the exercise, the individual should remain still and focus on how the body feels for a couple of minutes.

Although resonance frequency breathing rate varies among individuals, the typical range is 4.5 to 7 breaths per minute.

Simple breathing exercise

Individuals can use this simple breathing exercise while standing, sitting, or lying down. However, people should also consider adding it to their daily routine to get the most benefit.

1. Loosen any clothing that could restrict breathing and choose a comfortable position.


2. If lying down, place the arms slightly away from the sides with the palms facing up. Position the legs comfortably. If sitting or standing, place the feet flat on the ground, hip-width apart.


3. Breathe in gently through the nose for a count of up to five, allowing the breath to flow deeply into the belly without force.


4. Then, without pausing or holding the breath, breathe out through the mouth for a count of up to five.


5. Continue the exercise for 3–5 minutes.

Progressive muscle relaxation

A 2021 study found that progressive muscle relaxation can significantly reduce anxiety levels and sleep quality in individuals with COVID-19. These exercises involve focusing on tensing and relaxing all of the muscle groups — such as the chest, back, arms, abdominals, legs, and shoulders — one at a time.

1. Lie on the back and stretch out comfortably.


2. Breathe in and tense the first muscle group for up to 10 seconds.


3. Breathe out and quickly relax the muscle group.


4. Relax for up to 20 seconds before repeating the process on the next muscle group.


5. When complete, count backward from 5 to 1 and focus on the present.

Doctors typically treat anxiety with psychological therapy, medications, or a combination of both.

Psychotherapy

People living with anxiety disorders may benefit from supportive talks and education about the condition. In addition, doctors may recommend cognitive behavioral therapy (CBT) because numerous studies show that it is an effective treatment option for anxiety disorders. CBT aims to reduce anxiety symptoms by identifying and changing how the individual thinks and behaves.

Medications

Doctors often first recommend selective serotonin reuptake inhibitors (SSRIs) and serotonin-norepinephrine reuptake inhibitors (SNRIs). However, individuals must understand that these antidepressant medications may take several weeks to produce positive changes. Additionally, these medications can cause adverse effects, such as increased anxiety symptoms and jitteriness, particularly when a person first starts taking them.

Other medication options include:

• pregabalin


• tricyclic antidepressants


• benzodiazepines

Learn more about treatments for anxiety.

Natural herbs and alternate medications may also work for some people. Learn about these therapies.

Although most people feel anxiety and worry from time to time, it is important to talk with a doctor if anxiety is affecting daily life or causing distress.

A person may have generalized anxiety disorder (GAD) if they worry uncontrollably, anxiety significantly affects their job and social life, and they have worried almost daily for at least 6 months.

A doctor can confirm this diagnosis and rule out other conditions that could cause anxiety symptoms, including anemia or an overactive thyroid gland.

Anxiety is a common mental health issue that doctors typically treat using medication and psychotherapy.

Anxiety exercises are another technique that can help an individual manage certain anxiety symptoms, such as rapid breathing, racing heart rate, and tense muscles.

Breathing and muscle relaxation exercises encourage an individual to focus on breathing deeply and relieving tension in the body. This can help them relax and allow them to manage their anxiety.

Readmore : How to Deal With Anxiety Attacks


Source: www.medicalnewstoday.com

Try Eating Sour Candy When You Feel a Panic Attack Coming

If you deal with panic attacks, coping mechanisms are crucial for finding relief. Psychotherapist Fatema Jivanjee-Shakir, LMSW, tells POPSUGAR that oftentimes, feeling like you're not in control makes for even more panic and distress. The body doesn't feel safe, so you'll need ways to bring your body's attention back to the present. One of those techniques? Sour candy.

Sucking on sour candy when you're on the verge of a panic attack is a hack that many mental health professionals post about on TikTok. The first such video that popped up on my personal For You page was this clip from a therapist who goes by @justtherapythings. In the video, the therapist opens up a Warhead candy and shows how the sour taste can "snap your brain out of panic mode." Here's what experts say about the panic-attack hack.

So, How Does Sour Candy Help With Panic Attacks?

Sour candy serves as a distraction to take your mind off of the panic and away from the "fight, flight, or freeze" response. "The beauty of using sour candy is that it instantly wakes up your senses to the moment of what you are eating," licensed clinical psychologist Raquel Martin, PhD, tells POPSUGAR. "You can focus on chewing or sucking on the candy, how it makes your cheeks pucker, what that feels like, trying to get through to the sweet part, and so on. All of this instantly adjusts your focal point, which is the goal."

Jivanjee-Shakir says that she has recommended the use of sour candy to clients who don't feel that deep breathing and mindfulness work for them amid escalating panic. She says some find this helpful, while others don't, and it's best utilized at the onset of symptoms as opposed to when distress escalates. Those symptoms, Jivanjee-Shakir notes, may look like increased heart rate, difficulty breathing, and chest pain. She and Dr. Martin agree that sour candy can adjust focus and promote a grounding effect during bouts of anxiety as well.

In a number of TikTok videos, therapists use Warheads or other sour candy, but certain foods can bring about the same response. The therapist who goes by @justtherapythings on TikTok explained online that you could bite into a lemon or a lime, put a bit of hot sauce or salt on your tongue, or try wasabi (her client freezes small balls of wasabi). Super spicy or salty things have a similar effect, distracting your brain from the panic and bringing your attention to your other senses.

What to Keep in Mind When Using Sour Candy For Panic Attacks

Jivanjee-Shakir says preparation is important when learning to navigate panic attacks and anxiety. If you decide that sour candy will become one of your coping mechanisms, here are a few things to consider:

1. Stock up on sour candy in easily accessible places: your backpack or purse, your car, your office, and where you live.


2. Let the support systems in your life know this is something you're practicing, and talk to them about how they can help. "Perhaps they can be aware of where you are stocking the sour candy and can get it for you if you're unable to amidst a panic attack," Jivanjee-Shakir says.

What If You Don't Like Sour Candy? Other Coping Mechanisms For Panic Attacks

Try these grounding tools to anchor you into the present moment.

• 
  5-4-3-2-1 technique: This is a tool both Dr. Martin and Jivanjee-Shakir suggest to help you focus on all of your senses. Name five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste.


• 
  Visualize a routine: With your eyes closed, visualize walking home or making your favorite meal. Take yourself through each step as if you were teaching someone how to do it, Dr. Martin suggests.


• 
  Categories or lists: Think of a category like animals, street names, vegetables, or plants; list as many items in one category as you can, then move on to the next. Dr. Martin says another way to do this would be going through the alphabet and naming all of the animals, colors, and/or names that start with each letter.


• 
  Ice: Shocking your system with ice may help bring you into the present moment. Jivanjee-Shakir says you can hold an ice cube or a frozen orange, wash your face with ice-cold water, or take a cold shower. Dr. Martin suggests focusing on the feeling of ice melting in your hands.

Are There Any Side Effects of Using Grounding Tools Like Sour Candy to Cope With Panic Attacks?

Jivanjee-Shakir says that "repeated distraction can lead to the development of an overlearned response that makes the individual believe they are incapable of sitting with distressing emotions and physical sensations." While she supports people using coping skills like sour candy or the others described above, she also works with her own clients to identify triggers and "gradually practice tolerating distressing emotions so they are better able to reduce the impact anxiety has on their functioning." She says she focuses on techniques such as stress management, habituation, and cognitive reframing.

Dr. Martin echoes that a licensed mental health professional can help you identify triggers for panic attacks or anxiety and learn to manage when those triggers occur. The consensus is that you should not adopt a coping mechanism in place of long-term treatment or support.

If you are feeling anxious or depressed and need assistance finding help or resources, the Anxiety and Depression Association of America and the National Alliance on Mental Illness (helpline number is 1-800-950-6264) have resources available.

Readmore : Strategies for Handling Anxiety Attacks


Source: www.popsugar.com