An anxiety crisis is an intense and sudden episode of extreme fear or discomfort, accompanied by intense physical and cognitive symptoms.
These crises can occur unexpectedly, with no apparent trigger, or they can be triggered by specific situations, such as being in crowded places, traveling by plane or facing a stressful situation.
During a panic attack, a person may experience a range of physical symptoms, such as rapid heart palpitations, shortness of breath, sweating, tremors, dizziness, and tingling in the hands and feet.
Other details of the anxiety crisis
Anxiety crisis can be frightening and debilitating, and often lead to avoidance behavior, where the person tries to avoid situations or places that could trigger an attack.
This can lead to the development of agoraphobia, an intense fear of being in places where it is difficult to escape or receive help if you panic. Agoraphobia can significantly limit a person’s life.
The exact causes of panic attacks are not yet fully understood, but a combination of genetic, biological and environmental factors are believed to play a role.
Detailed symptoms of the anxiety crisis
An anxiety crisis, also known as an anxiety attack, is an intense and acute manifestation of anxiety that can occur suddenly and for no apparent reason, or be triggered by specific situations.
Anxiety attack symptoms can vary from person to person, but generally include:
Physical symptoms
– Palpitations or rapid heartbeat
– Rapid breathing or feeling short of breath
– Excessive sweating
– Tremors or feeling of weakness in the legs
– Dizziness or vertigo
– Feeling of suffocation or shortness of breath
– Chest pain or discomfort
– Nausea or abdominal discomfort
– Tingling in the hands or feet
These physical symptoms can be so intense that a person may think they are having a heart attack or some serious health problem.
Cognitive symptoms
– Intense fear or feeling of imminent danger
– Excessive worry
– Feeling of losing control or going crazy
– Feeling of unreality or depersonalization
– Difficulty concentrating
– Racing and confused thoughts
These cognitive symptoms can lead to an intense feeling of fear and discomfort, causing the person to desperately seek to distance themselves from the situation that is triggering the crisis.
It is important to emphasize that an anxiety attack is a temporary event, normally lasting from a few minutes to a few hours.
However, the intensity of the symptoms can be overwhelming for the person experiencing the crisis.
Anxiety crisis can be triggered by several factors, such as stress, traumatic events, significant life changes, physical or mental health problems, among others.
Additionally, people with pre-existing anxiety disorders are more likely to experience anxiety attacks.
Effective treatments for anxiety attacks
There are different treatment options for anxiety crisis, and the choice depends on the severity of the symptoms and individual preferences. Some of the common treatments include:
- Cognitive-behavioral therapy (CBT): It is a therapeutic approach that aims to identify and modify negative thought patterns and dysfunctional behaviors associated with anxiety.
- Medications: Medications may be prescribed by a doctor to help manage anxiety symptoms, especially in more severe cases. Antidepressants and anxiolytics are commonly used.
- Relaxation techniques: Practices such as meditation, yoga, breathing exercises and progressive muscle relaxation techniques can help reduce anxiety and promote relaxation.
- Regular exercise: Regular exercise, such as walking, running or any other activity you enjoy, can help reduce anxiety levels and improve overall well-being.
- Social support: Seeking support from friends, family or support groups can be beneficial for sharing experiences, exchanging information and obtaining emotional support.
- Self-care: Adopting healthy habits such as eating a balanced diet, getting enough sleep, avoiding excessive alcohol and caffeine consumption, and practicing stress management techniques can help reduce anxiety.
What to do if I have an anxiety crisis in public?
If you are experiencing an anxiety crisis in public, here are some steps you can take to help cope:
1. Find a quiet place
If possible, move away from the crowd and find a calmer, safer place. This can help reduce sensory stimulation and provide a sense of security during the crisis.
2. Practice breathing techniques
Focus on breathing slowly and deeply. Inhale through your nose for a count of four, hold your breath for a few seconds and slowly exhale through your mouth for a count of six.
Repeat this breathing pattern several times as it can help calm your nervous system and decrease anxiety.
3. Use distraction techniques
Try to distract your mind from the anxiety attack. You can count objects around you, recite a mantra, or repeat a positive phrase to yourself.
Focusing on something other than what is causing you anxiety can help lessen symptoms.
4. Use visualization techniques
Close your eyes and imagine yourself in a peaceful, safe place. It can be a beach, a forest or any environment that brings you peace and serenity.
Visualize the details of this place and try to connect with the feeling of calm it provides.
5. Turn to a friend or trusted person
If you are accompanied, let the person know what is happening so they can offer support and reassurance.
Sometimes just having someone by your side can help calm anxiety.
6. Practice relaxation techniques
In addition to breathing techniques, other relaxation practices such as meditation, yoga or stretching exercises can help reduce anxiety and promote relaxation.
Consider learning and practicing these techniques regularly to help prevent and deal with public anxiety attacks.
7. Seek professional help
If public anxiety attacks are frequent or are significantly affecting your quality of life, it is essential to seek professional help from a doctor or psychologist who specializes in anxiety disorders.
They can help identify underlying causes of anxiety and provide appropriate treatment strategies, such as cognitive behavioral therapy or medication, if necessary.
Remember that everyone deals with anxiety crisis differently, so it’s important to find the strategies that work best for you.
With time, practice and adequate support, it is possible to learn to deal with anxiety in public and have greater control over crises.
Conclusion
Anxiety crisis can be a challenging experience, but it is important to remember that there are effective treatments available to help manage this condition.
Cognitive-behavioral therapy, medications, relaxation techniques, physical exercise, social support and self-care are some of the options that can be explored.
Each person is unique and may respond differently to treatments, so it is important to seek professional guidance to receive a personalized treatment plan.
With adequate support, it is possible to control and manage anxiety, allowing a more peaceful and balanced life.
Frequently asked questions about anxiety crisis
- What is an anxiety crisis?
An anxiety attack is an intense and acute manifestation of anxiety, characterized by intense physical and cognitive symptoms.
- What are the physical symptoms of an anxiety crisis?
Physical symptoms may include palpitations, shortness of breath, tremors, dizziness, sweating and chest discomfort.
- What can trigger an anxiety crisis?
An anxiety attack can be triggered by stress, traumatic events, physical or mental health problems, among other factors.
