How to manage panic attack and anxiety symptoms 

“I wake up every morning with a sense of foreboding, of dread. My mind is racing with worries about the day ahead and at times I feel disassociated with my body, unable to get out of bed,” said Luke when I asked him to close his eyes and describe his anxiety. Luke constantly felt frustrated with himself for feeling this way and not being able to ‘shake off’ his anxiety and get on with life like other people. 

When I asked how the anxiety manifested in his body, he said, “My chest feels tight, like I’ve got a heavy weight sitting on it. My stomach churns and there are days when I wake up with migraines, especially after sleepless nights. Other days end with migraines, leading to sleepless nights.”

While this sounds quite comprehensive, clients don’t instantly know what the symptoms of their anxiety are. It takes a bit of work on our part as a team to discover the physical and mental symptoms unique to them. 

The impact of anxiety on life

Luke’s journey with anxiety began in university, where the pressure of academic success and social expectations became overwhelming. Luke often felt paralysed by fear, unable to focus on his studies or enjoy time with friends. Racing thoughts, heart palpitations, and a constant sense of dread became his daily reality. 

From avoiding social gatherings to struggling with work tasks, anxiety can infiltrate every part of one's life. The exhaustion from sleepless nights and the constant tension in his body left Luke feeling drained. Many people feel isolated in their anxiety, not realising how common their struggles are.

Strategies for managing anxiety 

Through therapy, mindfulness practices, and lifestyle changes, Luke began to see improvements in his relationship with anxiety. I provide some solutions to reduce anxiety in this article, how to reduce stress or anxiety quickly. 

Managing panic attacks and anxiety attacks

Panic attacks are sudden episodes of intense fear or discomfort that peak within minutes and are often accompanied by physical symptoms such as a racing heart, sweating, trembling, shortness of breath, and a sense of impending doom. Panic attacks can be triggered by expected or unexpected reasons. While there is no set definition of an anxiety attack, it could be the peak of anxiety symptoms for people. 

Understanding your unique physical and mental symptoms of anxiety and panic and being connected with your body can help you become aware that your anxiety is rising. If you are able to use tools and techniques to reduce your anxiety when it is still manageable, you might be able to prevent peak anxiety levels or even situation specific panic attacks. Once your anxiety has reached a high level, it can become hard to address it on your own. 

Finding fulfilment and happiness

Anxiety may be a part of life, but it doesn't have to control your entire life. With the right tools and support, it's possible to find peace amidst the storm and live a fulfilling life. If you or someone you know is struggling with anxiety, don't hesitate to reach out for professional support.