Just finished writing a speech about anxiety and I thought I might summarize it.
 What causes anxiety and what are the symptoms?
Beyondblue.org has said that causes of a general anxiety disorder include a family history of mental health problems, personality factors, ongoing stressful events, physical health problems, substance abuse, and finally, other mental health issues such as depression.
The National Institute of Mental Health has found that symptoms of a generalized anxiety disorder are feeling on edge constantly, being easily fatigued, difficulty concentrating, irritability, muscle tension.Â
The difference between an anxiety and a panic attackÂ
The difference between panic and anxiety attacks is that a panic attack is due to the âa very abrupt onset of intense fear because of a sense of threat happening right now, the fight-or-flight response that weâre hardwired to have in order to deal with immediate danger. It sets off that alarm.â says Ricks Warren, professor of psychiatry at U of M, while âAnxiety is basically what we experience when we are worrying about some future event â anticipating a bad outcome that might happen. Itâs often involved with muscle tension and a general feeling of uneasiness. And it usually comes on gradually.â
 The AADA has listed symptoms of Anxiety attacks including sweating, higher heart rates, trembling or shaking, dizziness, chills or heat sensations etc.
 Symptoms of panic have very similar symptoms of anxiety attacks but with such intensity that you may think you are having a heart attack. It is easy to have one anywhere and people who do make often trips to the doctor or hospital to make sure nothing is wrong with them says Helpguide.org. To differentiate an anxiety attack from a panic attack, just remember, panic attacks have a very high intensity and can happen everywhere no matter your stress level
How to deal with anxiety attacks
There are many ways to handle an anxiety attack. A lot of them require time and are better for the prevention of an anxiety attack while others are more in the moment and help to diffuse an attack while itâs building up or happening.
To prevent an attack before it happens, the University of Wisconsin school of medicine and public health has said that the following methods work best.
 Taking a social media fast. They have found that logging out of all accounts for a month and taking a break from the ongoing sensory signals that social media provides
Exercise. Working out can release stress and anxiety from the day. Studies show that working out for 12 minutes a day can lower anxiety levels majorly. This includes cardio, weightlifting, and flexibility training.
Be careful around substances. Studies have found that using illegal drugs, smoking, tobacco, and alcohol can increase anxiety levels. Especially when abused.
The things that you can do to deal with an ongoing attack are not scientifically researched and are methods that have worked for me given to me by family, friends, and teachers. Â
Take a deep breath. Itâs a classic but effective method. Breath in for 4 seconds, hold it for 7, then breath out for 8. This is effective to relax muscles and help with any tension you may be holding that can cause attacks.
Make very obvious observations. Look around the room youâre in. Things like âthere is a clock on the wallâ and âthe tables are greyâ as well as whatever youâre wearing can be effective methods to ground yourself to the room.
 Play with a rubber band or hair tie. Fiddling with one of these things is very useful when you feel an anxiety attack coming or are in the middle of one. It distracts you and you can get your emotions out with it. It sounds weird but itâs effective. A rubber band is great if you need to stretch something as much as possible while a hair band is great for durability
Squeeze some ice. This is the best method to feel pain without hurting yourself. Sometimes the only way you feel you can deal with the attack and make it go away is with pain. Do not inflict self-harm. Instead, squeeze an ice cube. You will feel the pain but there will be no permanent damage.
Remeber, if you ever need anybody, Iâm here. message me.
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