Help! Am having an anxiety attack!

It is normal for an individual to feel apprehensive prior a job interview or prior an examination.  However, if the anxiety level is too overwhelming and already affecting one’s level of occupational, social and academic functioning, then most likely one already has anxiety. 

Anxiety attacks (like the one Janet Napoles reportedly suffered in detention) are also called panic attacks, and are described as periods of severe panic or fear. They usually occur suddenly and without warning.

The following is a list of signs or signals of anxiety attacks:

Physical signs

• Palpitations.

• Chest tightness.

• Butterflies in stomach.

• Hyperventilation.

• Weakness.

• Tremors.

• Dizziness.

• Dry mouth.

• Sweating all over.

• Confusion.

• Rapid thoughts.

• Muscle aches.

• Fatigue.

Cognitive signs

• Thoughts that you can’t succeed or do it.

• Thoughts that you might make a fool of yourself.

• Thoughts that people are looking or staring at you.

• Thoughts that you may have a heart attack.

• Thoughts that nobody will help you in the event of such a heart attack.

• Thoughts that you cannot go alone.

• Thoughts that you might have difficulty breathing and that you may die. 

• Thoughts that you may become crazy.

Emotional signs

• Fear.

• Feeling that you are on the edge.

• Panic.

• Excessive worrying.

• Uneasy feeling.

• Feelings of doom.

• Feelings of helplessness.

• Loneliness or isolation.

• Feelings that you have lost control of the situation.

• Shame and embarrassment.

• Rejection and abandonment.

• Anger.

• Sadness.

• Nervousness.

If you have some of the abovementioned signs of anxiety, here are some self-help tips you may try to relieve such symptoms and regain calmness. Take care of yourself by:

1. Relaxation techniques — Deep breathing can reduce anxiety symptoms and increase feelings of relaxation and emotional well-being.

2. Healthy eating habits — Always begin your day right with breakfast and you should continue with frequent small meals throughout the day. The practice of skipping breakfast leads to low blood sugar, which can make you feel more nervous.

3. Reduce alcohol, caffeine and nicotine. These substances may lead to more anxiety.

4. Exercise regularly. Exercise is an effective natural stress and anxiety reliever.

5. Get enough sleep (at least six to eight hours). Lack of sleep may worsen anxious thoughts and feelings.

If the above self-help tips don’t seem to work, then you may consider seeking professional help to relieve these anxiety symptoms. A combination of supportive psychotherapy, psychopharmacotherapy (antidepressants or anti-anxiety medications) and other behavioral modalities may be utilized.  Cognitive-behavioral therapy (CBT) can also be very effective in the treatment of panic attacks. CBT may be used alone, or together with medications. During CBT, the trained therapist helps the anxious individual identify thought patterns that contribute to anxiety or panic attacks. Then after identifying these harmful thoughts, the anxious individual can now focus on altering his or her destructive thoughts and learn to adapt more helpful behaviors.

According to the Information Education Campaign Bookmarks on Mental Health (launched in 2007 by the Philippine Psychiatric Association, Inc. (PPA) Committee on Advocacy, Legislation and Media (CALM), then headed by Dr. Jose V. Cruz, Jr. with members Doctors Venus Serra-Arain, Isagani Gonzales, Antonio Gauzon, Ruby Manalastas, Luz Katigbak and this author), mental health is wealth. 

Mental health is a balance of all aspects of life — physical, emotional, social and spiritual.  There are 10 ways to attain mental health: 1. A sensible healthy diet. 2. Avoiding prohibited substances. 3. Sleeping right. 4. Scheduled time to exercise and relax. 5. Organized living space and time. 6. Self-awareness, 7. Self-satisfaction. 8. Socialization. 9. Sports and hobbies and 10. Spirituality. A person with a good state of mental health is happy, content, satisfied and at peace with himself and others, independent, sociable, active, productive and can adapt.

(For questions on love, looks and relationships you mail e-mail this author at nina.halilijao@gmail.com.)