Every person experiences stress in their day-to-day routine. Sometimes the persistent stress often leads to the development of anxiety. Having anxiety is not always bad as it motivates individuals to overcome difficult situations but when anxiety starts to interfere with a person’s daily life, then it becomes a problem.

Anxiety is the feeling of a person that he experiences when he is worried, afraid, or tense. Especially in the case when he is not aware of the things that are going to happen. Whenever a person is under threat, the natural response of human nature is to feel anxious. Feelings, thoughts, and physical sensations are the things through which a person experiences anxiety.

The intense and sudden episodes of anxiety and fear that a person experiences are known as anxiety attacks. The attacks can occur unexpectedly sometimes and there might be no apparent reason for their occurrence. However, there are also times when specific triggers are associated with the onset of anxiety attacks. 

The term “Anxiety Attack” is not clinical and formal. Often people use this term colloquially to describe all the responses resulting when a person is feeling anxious. Various sensations, several forms of worries ranging from an upcoming test to extreme feelings of fear are described by individuals as an anxiety attack.

The main reason behind anxiety is complex. It can be a combination of different factors like environmental or genetics. Because of this, it is not easy to establish a cause of anxiety attacks. However, some events, sensations, feelings, or emotions are thought to trigger anxiety attacks and make them worse. 

 Interestingly, the reason or cause behind an anxiety attack of a person differs from others. Every person has a different trigger or multiple triggers provoking anxiety attacks in them. However, some people experience these attacks for no apparent reasons. Therefore, it is necessary to understand the triggers that can initiate anxiety attacks in you.

1. Health Issues: Suffering from a chronic illness or getting diagnosed with any difficult or upsetting disease can trigger anxiety attacks in individuals.

2. Medications: Active ingredients in certain medications may cause feelings of unwellness or uneasiness. A series of events can start in your body and mind due to these feelings leading to an anxiety attack. Such medicines include medication for weight loss, cough and congestion, and birth control. 

3. Caffeine: It is well known that an anxiety attack can be triggered by even your morning cup of tea or coffee. In some cases, caffeine can worsen the anxiety of a person. 

4. Thinking Negatively: Your body is controlled by your mind. The words that may come out of your mouth for yourself when you are frustrated or upset can become a reason to induce anxious feelings in you.

5. Conflicts: Whether facing problems at the workplace or in your relationship, arguments with the life partner or business partner, disagreement with the family or co-workers — all of these induce anxiety in a person.

6. Financial Situations: Losing a job, worrying about paying the bills and debts can become a reason to trigger an anxiety attack. Unexpected financial spendings can be another reason.

 7. Personal Triggers: Any traumatic event, a particular song, or a specific smell can be triggers of anxiety because these remind a person of the bad memories associated with them.

 When any of the above conditions becomes overwhelming, a person may experience an anxiety attack.

Our body is designed in such a way that when difficult situations arise, anxiety and stress help us to cope with these temporary situations. The body’s automatic reaction to stress and anxiety is a “flight-or-fight” response in which adrenaline, a neurotransmitter, is released. This neurotransmitter prepares the body to flee or confront danger.

Usually in normal circumstances, the levels of adrenaline in blood quickly return to normal when the danger is removed. However, if a person suffers from continuous anxiety, the levels of this neurotransmitter remain high. This results in further complications. 

Many problems can arise from persistent anxiety, such as mental illnesses like depression or generalized anxiety disorder. Problems associated with digestive, reproductive, immune, and sleep systems are also linked with ongoing anxiety. The physical health of an individual may deteriorate and he may suffer from high blood pressure, frequent infection, and colds, or diabetes. Dizziness, headaches, irritable bowel syndrome, muscle tension, or social isolation can also result from continuous anxiety.

Anxiety and panic attacks are two different things. A panic attack is a byproduct of a panic disorder. The symptoms of a panic attack are more severe than an anxiety attack. Severe and constant anxiety can lead to a panic attack. Usually, a panic attack does not have any clear reason. Panic attacks occur suddenly and often these are accompanied by physical sensations that are very intense. This makes the condition scary and confusing for the person suffering from it. 

A person can take control of their anxiety by trying out the ideas given below:

1. Stay active: It is of utmost importance to exercise regularly for good physical as well as mental and emotional health. Some people can ease anxiety with the help of regular exercise. You will not feel the change while only exercising but the effects linger on several hours after you have exercised.

2. A healthy diet: In some people, mood changes may occur as a result of dehydration, low blood sugar, or chemicals that are present in processed foods such as artificial colors, flavoring, or preservatives. The temperament of a person is also impacted by a diet that contains a high amount of sugar.

If you observe that your anxiety worsens as soon as you eat, there is a need to check what you are eating. Anxiety can be calmed if you eat a proper diet consisting of lean proteins, vegetables, fruits, and carbohydrates, keep yourself hydrated and stop the intake of processed food.

3. Relaxation techniques: Meditation, yoga, and similar techniques can be used to reduce anxiety. Aromatherapy is also believed to reduce anxiety. Since meditation aims at removing chaotic thoughts from a person’s mind and then replacing them with feelings of mindfulness, it can help to reduce anxiety.

During an anxiety attack, people often experience fast and shallow breathing. This results in dizziness, fast rate of heart, lightheadedness or it may also lead to a panic attack. Deep breathing is a deliberate process in which breaths become even, slow, and deep. This restores the normal pattern of breathing and therefore, calms the anxiety. 

4. Engage socially: Start spending time with family and friends. Join a support group to provide you emotional support. Such groups will not only provide you practical support but will also help you take off problems from your mind.

5. Try a new hobby: Start learning how to paint or how to play a musical instrument. Gardening, meditation, reading, painting may take off your mind from your worries and help to ease anxiety.

6. Identify the signs: If you can recognize the signs that you are having an anxiety attack, you may take some actions to stop it from getting out of hand. Usually, inability to sleep, headaches, or over-reactions are signs that it is time to take some action. 

7. Identify your trigger: If you can identify the specific things that trigger your anxiety, you can take timely actions. Maybe you are working for long hours? Is your cup of coffee adding to your anxiety? You can consider reducing the hours you are working or choosing decaffeinated drinks.

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