Some Anxiety Attack symptoms:
nervousness, confusion, dizziness, nausea, tingling spreading from extremities, random pains from muscles, chest pain, sweating, vomiting, numbness in hands feet or face, coldness in extremities, racing heart rate, flutter in chest, pulse in ears, pulse in hands neck or chest, difficulty speaking, weakness, feverish aches, dry mouth, feeling of being smothered, deep gasping breathing, intense need to urinate, hyperventilation, head ache, lump in throat, ringing in ears, sense of impending doom, trembling, shivering, strong compulsion to keep moving, strong compulsion to sleep, time slowing down or speeding up, world closing in, tunnel vision, snapping vision to small movements around you, not blinking or blinking too much, paranoia, vertigo, sensitivity to light and sound, twitching, spasms, skin discomfort, muscle tightness or throbbing, repetitive movements, abdominal discomfort, dysphoria
Some Anxiety Disorder symptoms:
Panic Attacks, frequent irritations of the nose and throat and lungs, difficulty sleeping, frequent diarrhea, ringing in ears, random muscle spasms, out of control surreal feeling, frequent Déjà vu, non-consistent trembling in hands, gas and bloating, frequent nausea, compulsion to over-eat, extreme hunger, extreme thirst, avoidance of social situations, depression, loss of appetite, different types of compulsive habits, rapid changes in mood, pain, GERDS
IF YOU HAVE SOME OF THE SYMPTOMS OF A PANIC ATTACK GO TO THE EMERGENCY ROOM!
These symptoms are very similar to a heart attack or stroke or another serious disease. Doctors have tests that they can run that will check to see if you are in danger of these diseases. They have a blood test that will check for enzymes that are released when there is damage to your heart or lungs. They will also check your blood count to see if you have an infection that can kill you. They will check your liver enzymes and various other blood factors to rule out the most serious of attacks that trigger these symptoms. It is IMPORTANT to rule out these diseases. I can not stress this enough GO TO THE E.R.!
Do not be embarrassed if it turns out to be a panic attack. Panic attacks are a serious, even life threatening illness too. And when left untreated will put you in danger of developing the diseases that kill so many people.
(LISTEN TO YOUR DOCTOR!).
Don't go out and try to figure out what horrible disease you have. Let the Doctors do that. If they say you need to reduce your stress, follow their guidance to the letter!
There are many triggers and different types of anxiety. Social Anxiety Disorder, Post Traumatic Stress Disorder, Agoraphobia.... to list a few. So, there are many solutions too. I will go over the most important of them.
Diet is the single most important treatment for anxiety disorders. In particular, you have to cut out excess carbohydrates in your diet.
In people with anxiety disorder, empty carbohydrates are a slow poison that puts you at risk of developing major life ending diseases. Eating these foods releases a chemical in your brain that makes you feel very relaxed for a few minutes. But after it actually hits your blood stream, causes anxiety from a drop in another chemical that the brain needs to function.
It can lead to Type 2 diabetes as well, which is a reduction in effectiveness of the chemical that allows your body to move sugars from your blood to your cells for energy. Sugar not being removed from your blood fast enough causes damage to your arteries and can increase your blood pressure, which can trigger more anxiety symptoms. It also increases your risk of heart attack and stroke.
Eat lean meats, nuts, vegetables and some fruits. The South Beach Diet is probably the best diet for Anxiety Disorders. Buy the book! Read it! And, you should better understand why this is so important for Anxiety Disorder.
2. Cut back on or eliminate stimulants from your diet. Caffeine, energy drinks, cigarettes and DMAA (an additive in many performance enhancing supplements).
3. Exercise regularly in accordance with your age and ability.
Don't just run out and hit the treadmill. In fact, building muscle through resistance training is the best. Activities that are pure cardio should be avoided. Going out and trying to burn as many calories as you can is how many trainers have been told to train people. It is "not" the right thing to do for Anxiety Disorders. It can make your symptoms worse. And, even more catastrophic, can scare you away from exercise altogether.
Medium repetition; medium weight; just enough to get you to where you are starting to breathe deeper, is how you should start. Then stop and start again when you have relaxed. It should only take a few minutes. Switch the muscle groups and exercises each time you pause.
Be sure to work out your body evenly.
Crunches and other core muscle exercises are the most productive in reducing stress.
Do the exercises slow and smooth, no jerking movements.
Never strain or hold your breath. If you find yourself straining, lower the weight, wait until you relax, then start again.
This is not "The Biggest Looser" mentality. You shouldn't see yourself getting ripped and loosing a bunch of weight. But think of yourself as getting healthy enough to walk past your anxiety triggers and feel fine.
Sleeping regularly and at a specific time every night is vital to your mental and physical health. Many of the symptoms of Anxiety Disorder not only cause sleeplessness but actually get worse when you don't get regular sleep. It is a self feeding loop. Anxiety causes you not to sleep which causes your anxiety to get worse which causes you to not sleep which causes your anxiety to.....
Set up a time to be in bed by.
Do not take your phone or computer into your bedroom.
If you have trouble thinking in circles instead of sleeping, try white noise, such as a fan or air-conditioner.
Try to get the temperature of the room between 65 to 75 degrees Fahrenheit. Cooler temperatures are better for your comfort while sleeping. And, will allow you to control your temperature by simply changing the amount of sheets and covers over your body while asleep.
5. Prescription drugs.
Some drugs can reduce the acute symptoms of a Panic Attack. Such as nausea medication or anti-depressants. Speak "ONLY" with your Doctor or Psychologist to know which drugs to have and when to take them. Only take them when you should. Never abuse them or they will make your symptoms worse or stop working all together. (((Sometimes, just having them with you will allow you to control and stop a Panic Attack.)))
If you still have trouble getting your full 8 hours of sleep, there are some drugs that may be able to help. They will not help you reorganize your schedule, or make 4 hours of sleep as good as 8. Use them wisely. Try not to get dependent on them. In some people, they can have disturbing side effects. Report any side effects to your Doctor.
Getting to the root of your issues can have a profound effect on your quality of life. Psychotherapists will have actual homework that will help you manage your stress and triggers. They can help you with bad habits and social activities. Sometimes just talking about the burden of your mind with someone, who you trust, will help.
7. Alcohol is not a treatment.
It will make your symptoms worse. Limiting or stopping alcohol use will improve your symptoms. It is a stress to your mind and body. It is a central nervous system depressant that will further throw your brain chemistry out of balance. Anxiety is already doing a great job of messing up your mind, you don't need anything to make it worse. You may think you have fun while drunk, but you do not. It is altering your perception of what fun is, and all the while causing your brain to use up the chemicals it needs to help you deal with anxiety.