Everyone has felt anxious at one time or another. For some, near-constant anxiety and panic attacks are seriously problematic. Anxiety is usually the result of feeling out of control or out of one's comfort zone. Feelings can range from mild unease to full-blown panic. But anxiety and panic attacks need not control life, even for those who are prone to them. Understanding what causes anxiety and knowing how to deal with it can put a sufferer back in control.
Defining Anxiety and Panic
Anxiety is a reaction to stress. Stress, coupled with mild anxiety, can sometimes be beneficial, as in the case of an individual facing a looming deadline; light anxiety can be a motivating factor that can help push a person, driving them as they work toward accomplishing a goal. In the course of a normal week, most individuals will experience this feeling being "stressed out."
Panic is defined as an overwhelming feeling of terror or fear. Symptoms include an uncontrollable feeling of dread and the urge to escape or fight. Panic can be so intense, however, that it can have a crippling effect. Extreme anxiety can cause light-headedness, sweating, trembling and gastronomic distress.
Overcoming Anxiety in New Situations
Facing new, unfamiliar situations, like starting a new job or entering a new school, can create feelings of insecurity or a poor self-image and feelings of ineptitude. It is important to remember that new situations require learning, even if a person is already basically familiar with the tasks at hand. One should not expect to know everything right away. Understand that it may take several weeks or even months to feel truly comfortable in a situation; this is normal.
If possible, focus on one task at a time. Take notes and keep them handy for quick and easy reference. Ask questions and refuse to feel foolish for doing so. If a task or instruction is not clear, don't guess, ask for instructions to be repeated.
If feeling overwhelmed or anxious, retreat to a quiet place for a few moments, even if it is simply to a rest room stall. Breathe deeply several times from the diaphragm to help restore a feeling of calm.
Overcoming Fear of Difficult People
Many sufferers of anxiety soak up the negative emotions of those around them and then react with panic or fear. When faced with an impatient or rude person, the panic-prone person may freeze, stammer or feel foolish or unable to function. This is often the reaction the negative person is expecting.
Each individual is responsible for his own behavior. When confronted by an unjust verbal assault, a person may begin to feel inept and uncomfortable. It is important to remember that a person who attempts to make others feel small is usually not selective with their victims – anyone in their path may suffer the same fate. In other cases, the person lashing out may be experiencing difficulties in their own life or situation, which do not truly involve the party they are attacking.
Take a conscious moment to pause and recognize that verbal abuse from another person is not always personal; this can help alleviate feelings of guilt, panic or inadequacy.
Coping Strategies for Anxiety and Stress
Panicking over a bad situation can, indeed, change the situation, but only for the worse. If feelings of anxiety or panic invoke the fight or flight reflex, remember that such a reaction will not improve the problem. Get away, if possible, regain your psychological equilibrium and when feelings of anxiety subside, approach the situation again with a clear head.
Remember that situations that may have caused panic in the past came and went, and life didn't end because of them. Often, frightening situations of yesterday have even been completely forgotten. Many find comfort in the saying, "This, too, shall pass."
Nora Mayers - Nora Mayers is an ACE certified personal health and wellness coach with a passion for helping her clients attain a level of fitness that ...
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