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FEELING ANXIOUS?
FEELING ANXIOUS?
Everyone feels anxiety sometimes. Here are some methods for keeping your anxiety from becoming overwhelming
You're stepping up to the board to speak in front of the class. You've been working on your presentation for weeks, and if this doesn't go well, your grade in the class will be in jeopardy. You find yourself unable to stop shaking, and your heart is beating so loudly you fear other people can hear it.
These symptoms- shaking legs and thundering hearts- are signs of anxiety. Anxiety can have a lot of physical symptoms, including sweating, heart palpitations, or an upset stomach. But occasionally experiencing these symptoms of anxiety doesn't mean that you need to go see a psychiatrist; everyone feels anxious at some point or another. This feeling is a natural response to stress or pressure. But if you feel that your anxiety is becoming overwhelming, it may be a good idea to consult with a professional. If your symptoms are affecting your normal everyday activities like school, work, or socializing, it is probably time to get help.
What is the Difference Between a Panic Attack and an Anxiety Attack?
While both a panic attack and an anxiety attack are a reaction to stress or fear, they are two different things. When having a panic attack, a person would likely experience a sudden increase of anxiety with shortness of breath, fast heart rate, or a feeling of loss of control. They can be terrifying, as they are sudden and severe. On the other hand, when having an anxiety attack, a person will usually feel symptoms come on gradually. This can cause shaking, headaches, or shortness of breath. But despite their differences, these two responses to stress have many similar symptoms, like fear, accelerated heart rate, chest pain, shortness of breath, tightness of throat, sweating, shaking, or nausea.
How Do You Cope with Anxiety?
Not everything works for everybody, so you have to figure out which methods help you to cope with anxiety. There are many ways to cope. Here are some common ones.
5-4-3-2-1 Grounding Exercise: This is an exercise that uses the five senses to help remind a person suffering from an anxiety or panic of reality. It is very easy, but it can be difficult to remember when it's most needed, so you may want to consider putting a note in your phone to remind you of the steps. To follow this exercise, look around and name five things you can see, four things you can feel, three things you can hear, two things you can smell, and finally one thing you can taste. While this exercise may seem simple, it can really help to ground a person experiencing an anxiety or panic attack.
Name Off 10 of Your Favorite Things: This sounds a little silly, but it distracts a person experiencing one of these attacks and also reminds them of things they like. There are many things a person could do for this exercise. An example would be to name 10 songs out loud from a favourite artist. Maybe even try to sing a few lines of each song.
Essential Oils: Essential oils can help to calm a person's nerves. It is a very common way to help improve mood. One of the most effective oils for anxiety is lavender; in fact, according to a study from the National Center for Biotechnology Information, lavender is scientifically proven to reduce stress. Try putting a few dabs on your wrists, temples, or the back of your neck. You may even want to consider purchasing a bracelet with special beads to hold these oils, which could be very helpful in the case of an unexpected anxiety or panic attack.
How Do You Help Someone Experiencing Anxiety?
When you are trying to help someone with anxiety, you should first ask them if there's anything you can do to help. They may have a specific way that they would like you to approach helping them. If not, reassure them that they are going to be okay. Try to go over some of the ways to cope that are listed above. You could also take consistent deep breaths, and have them copy your breathing. If they are alright with it, try giving them a tight hug from behind. This will help them feel safe and secure. Above all, just try your best to be there for them.
How Can You Get Help?
If your anxiety starts to become overwhelming, you may need professional help. You should talk to an adult you trust and feel comfortable with and tell them how you feel. This person could be a parent, teacher, doctor, or sibling.
It can be very difficult to cope with anxiety, but it doesn't have to be the end of the world. Many people struggle with feelings of anxiety, and there are countless ways to cope. Don’t be afraid to get help, and always remember that you are never alone.
This year is Brooke’s second year at Edgewood and first year on the Edge staff. She enjoys writing, playing volleyball, and spending time with family. Being on staff, she is looking forward to the experience and learning new things about writing.
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