Panic Anxiety: Coping Strategies for Persistent Worry

Q: Panic Anxiety: Coping Strategies for Persistent Worry

Hello, you mentioned symptoms including： inability to relax, waking up multiple times at night, feeling tense, restlessness, constant anxiety, fear of fainting or dying, rapid heartbeat, repetitive thoughts, and fear of potential future events. <br>These are likely related sympto

Panic anxiety

1.
I wake up multiple times at night and immediately feel strange in my body, extremely anxious, unable to relax, and feeling tense and uneasy.
I'm afraid that every day in the future will be like this, waking up multiple times at night feeling anxious.

2.
I wake up in the morning and immediately feel anxious and uneasy, feeling tense all day long, afraid that something bad will happen.
Is there anyone else who experiences this constant anxiety that makes the body feel very uncomfortable, almost 24 hours a day?
3.
I keep thinking about encountering death and funerals, fearing that I might faint or die.
I keep trying to tell myself not to be afraid, but the more I think about it, the more scared I become.

4.
It feels very difficult for me to get out of bed; even deep breathing feels laborious.
I have to breathe deeply for my back to open up; otherwise, it feels completely constricted.

5.
How can I face stressful situations? When I hear about a family member passing away, my heart races immediately, and I feel uncomfortable with all the symptoms, as if I'm about to faint or die.

6.
Am I constantly anxious affecting my fetus?
7.
Does continuous anxiety throughout the day have an impact on my body? Can my body handle it?
8.
Can my heart handle being in a constant state of rapid heartbeat?
9.
I have been suffering since I was 15, and it has become very severe in the past two years.

10.
My father has kidney failure and is currently hospitalized with full-body edema.
I am constantly worried about him and my mind keeps repeating ways to not be anxious, but the more I think about it, the more anxious I become.
I can't even sleep well, waking up multiple times feeling very anxious.

11.
I am afraid of hearing stressful news; if something happens to my family, I feel like I might faint or die.

12.
Is it possible for such severe anxiety to get better?

Ting Ting, 20~29 year old female. Ask Date: 2012/06/07

Dr. Zhang Gengjia reply Psychiatry

Hello, you mentioned symptoms including: inability to relax, waking up multiple times at night, feeling tense, restlessness, constant anxiety, fear of fainting or dying, rapid heartbeat, repetitive thoughts, and fear of potential future events.
These are likely related symptoms of anxiety disorder.
In fact, tension and anxiety are instinctive physiological responses in humans, developed through evolution as reactions to danger and threats.
When an individual's physical or psychological integrity is threatened, whether in reality or imagination, anxiety can arise.
Moderate anxiety is not only harmless but can also enhance problem-solving efficiency.
However, when the level of anxiety affects an individual's comfort in daily life, interpersonal relationships, work or academic performance, or leads to significant distress, it is considered pathological anxiety.

Possible causes may include: an overactive sympathetic nervous system response to external stimuli, poor adaptability, side effects from certain medications or dietary factors, certain physical illnesses that directly or indirectly lead to anxiety, and of course, genetic and constitutional factors.
Individuals with anxiety disorders can primarily be categorized into physical anxiety and psychological anxiety.
Physical anxiety includes symptoms such as rapid heartbeat, chest tightness, shortness of breath, dry mouth, dizziness, muscle tension, and trembling.
Psychological anxiety includes feelings of tension, restlessness, fear, and the sensation of impending death.
If these symptoms severely impact daily life and routines, it is advisable to seek medical treatment.
Treatment options include: 1.
Pharmacotherapy: anxiolytics, antidepressants, and beta-blockers.
2.
Psychotherapy (behavioral therapy and psychodynamic therapy) as well as biofeedback.

In addition to medical treatment, adjusting one's attitude towards life stressors can help alleviate emotional distress.
Strategies include: 1.
Avoid setting excessively high standards or expectations for oneself.
2.
Examine whether you are underestimating your abilities and choosing to avoid challenges.
3.
Avoid extreme views that equate lack of success with failure.
4.
Recognize that some setbacks are beyond your control and not entirely your fault.
5.
Do not overestimate the severity of consequences, as if it were the end of the world.
6.
Avoid perfectionism; do not dwell on flaws while neglecting the positive aspects of situations.
7.
Think long-term; current pressures will improve over time.
You mentioned that your symptoms began at age 15, and it is understandable to imagine the suffering you have endured over the years.
Our institution has established a special outpatient clinic for psychosomatic disorders to create a therapeutic environment aimed at alleviating the suffering caused by anxiety and depression.
Wishing you peace, joy, and well-being.
Zhang Geng-Jia
June 7, 2012
Clinical Research Center, Chia-Nan Psychiatric Hospital, Department of Health

Reply Date: 2012/06/07

More Info

Panic anxiety and persistent worry can be incredibly debilitating, affecting both mental and physical health. Your concerns about feeling anxious, especially at night and upon waking, are valid and reflect a common experience among those dealing with anxiety disorders. Here’s a comprehensive look at coping strategies and insights into your situation.

1. Understanding Anxiety and Panic: Anxiety is often characterized by excessive worry about future events, and panic attacks can manifest as sudden episodes of intense fear or discomfort. Symptoms may include heart palpitations, shortness of breath, dizziness, and a feeling of impending doom. It’s important to recognize that these feelings, while distressing, are not uncommon and can be managed with appropriate strategies.

2. Physical Symptoms and Relaxation Techniques: The physical sensations you describe, such as feeling tightness in your chest or difficulty breathing, are typical of anxiety. Practicing relaxation techniques can help alleviate these symptoms. Techniques such as deep breathing, progressive muscle relaxation, and mindfulness meditation can be beneficial. For instance, deep breathing involves inhaling deeply through your nose, holding for a few seconds, and exhaling slowly through your mouth. This can help calm your nervous system and reduce feelings of panic.

3. Cognitive Behavioral Strategies: Cognitive Behavioral Therapy (CBT) is an effective treatment for anxiety. It involves identifying negative thought patterns and replacing them with more balanced thoughts. For example, instead of thinking, “I will faint if I hear bad news,” you might reframe it to, “I can handle difficult news, and I have coping strategies in place.” Keeping a journal to track your thoughts and feelings can also help you recognize triggers and patterns in your anxiety.

4. Gradual Exposure: If certain situations trigger your anxiety, gradual exposure can help. This means slowly and systematically exposing yourself to the source of your anxiety in a controlled manner. For example, if you fear hearing bad news, you might start by discussing less distressing topics and gradually work your way up to more challenging conversations.

5. Seeking Professional Help: Given the severity of your symptoms, it may be beneficial to consult with a mental health professional. They can provide a proper diagnosis and tailor a treatment plan that may include therapy, medication, or a combination of both. Medications such as SSRIs (Selective Serotonin Reuptake Inhibitors) or benzodiazepines can be effective in managing anxiety symptoms.

6. Impact on Physical Health: Chronic anxiety can indeed have physical repercussions. It can lead to fatigue, muscle tension, and even cardiovascular issues if left unaddressed. It’s crucial to prioritize self-care, including regular physical activity, a balanced diet, and adequate sleep. Engaging in activities that you enjoy and that promote relaxation can also help mitigate anxiety.

7. Support Systems: Don’t hesitate to lean on friends, family, or support groups. Sharing your feelings with trusted individuals can provide relief and help you feel less isolated. Sometimes, just knowing that others understand what you’re going through can be comforting.

8. Long-Term Outlook: While anxiety can feel overwhelming, many individuals find relief through a combination of therapy, medication, and lifestyle changes. It’s important to remain hopeful and committed to finding the right strategies that work for you.

9. Addressing Specific Fears: If you have specific fears related to your family’s health, it may help to talk about these fears openly with someone you trust or a therapist. They can help you process these feelings and develop coping strategies that are tailored to your concerns.

10. Mindfulness and Grounding Techniques: When you feel panic rising, grounding techniques can help bring you back to the present moment. This might include focusing on your surroundings, naming five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste.

In conclusion, while your anxiety symptoms are understandably distressing, there are numerous strategies and resources available to help you cope. Remember, seeking help is a sign of strength, and with the right support, you can work towards managing your anxiety effectively.

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