Acute Anxiety and How to Handle It Efficiently (2023)

Acute Anxiety and How to Handle It Efficiently (1)

An occasional feeling of unease is normal. However, people with anxiety disorders frequently suffer intense, excessive, and persistent concern and fear over everyday situations. Recurrent acute anxiety, fear, or terror episodes that reach their height in a couple of minutes are symptoms of several anxiety disorders (panic attacks).

Daily tasks are hampered by this unsettling, challenging-to-control, disproportionate to the actual threat and prolonged feelings of concern and panic. You could stay away from particular situations or locations to stop these feelings.

There are a variety of anxiety disorders:

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  • Agoraphobia is a form of anxiety in which a person avoids places or circumstances that can make them feel constrained, helpless, or embarrassed.
  • Anxiety disorders brought on by medical illnesses include intense anxiety or panic attacks that can be linked to a physical health problem.
  • The symptoms of a generalized anxiety disorder include persistent and excessive anxiety as well as worry and anxiety regarding regular or everyday occurrences. The worry is out of proportion to the circumstances, difficult to control, and affects how you physically feel. It frequently co-occurs with anxiety disorders like depression.
  • Panic disorder: Signs of this condition include recurrent bouts of abrupt, intense anxiety, fear, or terror that reach their peak severity in minutes (panic attacks). Possible indicators of impending disaster include shortness of breath, chest pain, or a rapid, fluttering, or hammering heartbeat (heart palpitations). These panic attacks may lead to worries that they'll happen again or a wish to avoid situations where they've occurred.
  • Selective mutism: is the inability of children to talk in some contexts, like school, despite their ability to do so in others, including at home with their immediate relatives. This may affect how you operate at work, school, and in your social life.
  • Separation anxiety disorder is a childhood condition marked by excessive anxiety for the child's developmental stage and anxiety brought on by separation from parents or other people who perform parental responsibilities.
  • Social anxiety disorder (social phobia) is characterized by intense anxiety, fear, and avoidance of social situations. These symptoms are brought on by embarrassment, self-consciousness, and concern that others will judge or consider them negatively.
  • Phobias: Major anxiety when exposed to a particular object or scenario and a desire to avoid it are characteristics of certain phobias. Some people experience panic episodes due to phobias.
  • Substance-induced anxiety: Intense anxiety or panic symptoms that are a direct result of drug abuse, prescription use, toxic substance exposure, or drug withdrawal are the hallmarks of substance-induced anxiety disorder.

The terms "other specified anxiety disorder" and "unspecified anxiety disorder" refer to phobias and anxieties that do not quite fit any other anxiety disorder definitions but are significant enough to be distressing and disruptive.

Causes of anxiety: The origins of anxiety disorders are yet unknown. Existing anxiety sufferers appear more prone to anxiety disorders when confronted with challenging circumstances. Inheritable traits may also be important.

Chemical imbalance: Prolonged or intense stress can change the balance of chemicals in your body that controls your mood. An anxiety disorder may appear if you experience high levels of stress over an extended period.

Environmental factors: Having a traumatic experience might set off an anxiety condition, especially in people who were already predisposed to it genetically.

Hereditary factor: Anxiety disorders frequently run in families due to heredity. Like eye color, they may be inherited from one or both parents.

Healthcare causes: An underlying medical condition may be connected to anxiety in certain persons. Sometimes the first warning signals of a medical condition are anxiety-related signs and symptoms. Your doctor may request tests to look for symptoms of a problem if they have reason to believe your worry may have a medical cause. Examples of health issues that anxiety has been connected to include: Heart conditions, Diabetes, thyroid conditions like hyperthyroidism

Asthma and chronic obstructive pulmonary disease are respiratory disorders.

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  • Misuse of drugs or withdrawal from them as well as alcohol abstinence
  • Withdrawal from benzodiazepines, alcohol, or other anxiety medications
  • Constant or irritable bowel syndrome
  • uncommon tumor that secrete certain hormones that facilitate flight or combat

Certain drugs occasionally have the adverse effect of anxiousness. Your worry might be brought on by an underlying medical issue if: You don't have any blood relatives who suffer from anxiety disorders (like a parent or sibling).

You didn't grow up with an anxiety illness. Because of your anxiousness, you don't avoid particular situations or objects. You experience abrupt anxiety that doesn't seem to be tied to current events, and you have no prior history of anxiety.

What signs indicate an anxiety disorder?

Depending on the sort of anxiety condition you have, your symptoms will change. The following are general signs of an anxiety disorder: physiological signs, sweaty or chilly hands, arid mouth, palpitations in the heart, Nausea, tingling or numbness in the hands or feet, muscle tenseness, respiration difficulty.

Mental health issues: experiencing fear, panic, and unease, Nightmares, recurring memories or flashbacks of catastrophic events, intense, uncontrollable thoughts, behavioral signs, inability to remain quiet and steady, and difficulty sleeping.

Risk factors:These elements could make you more likely to acquire an anxiety disorder:

Trauma: Children who experienced abuse, trauma, or observed horrific events are more likely to develop an anxiety disorder.

(Video) How to cope with anxiety | Olivia Remes | TEDxUHasselt

Illness-related stress: When you have a major sickness or health condition, you may worry a lot about your future and treatment.

Escalation of stress: Excessive anxiety may be brought on by a major incident or a pile of lesser stressful life circumstances, such as a loss in the family, work stress, or persistent financial worry.

Other mental illnesses: Anxiety disorders frequently co-occur with other mental health illnesses, such as depression, in many people.

Alcohol or drug: Anxiety can be caused or worsened by the misuse, abuse, or usage of drugs or alcohol.


You worry more than only when you have an anxiety issue. Additionally, it may cause, aggravate, or worsen the following physical and mental conditions: Other mental health conditions, such as depression (which frequently coexists with an anxiety disorder), abuse of substances, difficulty sleeping (insomnia), issues with the stomach or bowels, headaches and ongoing discomfort, social exclusion, functioning poorly at job or school, a low standard of living and Suicide.

How are anxiety problems treated in psychotherapy?

(Video) Understanding and treating anxiety disorders

You can deal with your emotional reaction to the sickness with psychotherapy or counseling. A mental health professional explains techniques to help you comprehend and manage the disease better. Methods include:

The most popular kind of psychotherapy for anxiety problems is cognitive behavioral therapy (CBT). CBT for anxiety allows you to identify the mental processes and actions that result in unsettling emotions. Then, you go to work modifying them. The goal of exposure treatment is to address the concerns that underlie the anxiety condition. It enables you to interact with things or circumstances you might have been avoiding. Your doctor may also recommend relaxation techniques and guided visualization along with exposure therapy. Negative thought patterns feed the negative emotions of worry and terror in people with anxiety disorders. Recognizing and changing these unfavorable thoughts and beliefs is the aim of cognitive behavioral therapy for anxiety. The theory goes that you may alter your feelings by altering your thoughts.

The cost and difficulty of meeting in person can be avoided by accessing support online. Being in a familiar, comfortable setting can make discussing your problems easier. Online counseling can be as beneficial as conventional, in-person therapy for many anxiety sufferers.

Thought challenging, sometimes called cognitive restructuring, is a technique where you challenge the unhelpful thought patterns that fuel your worry and swap them out with more constructive, realistic ideas. There are three steps in this.

  1. Recognizing the negative thoughts you have: Situations are viewed as more threatening than they actually are when an individual has an anxiety condition. Shaking another person's hand, for instance, can seem dangerous to someone who fears germs. Although it may be clear that this is an unreasonable worry, it might be challenging to recognize your own irrational, frightening ideas. Asking yourself what you thought when you first felt worried is one tactic. You'll get assistance with this from your therapist.
  2. Putting up a fight against your negative ideas: Your therapist will show you how to assess your anxiety-inducing ideas in the second phase. This entails examining harmful beliefs, challenging scary thoughts' supporting facts, and determining whether bad predictions come true. Conducting tests, assessing the benefits and drawbacks of worrying about or avoiding the thing you fear, and estimating the likelihood that it will occur is all techniques for combating negative thinking.
  3. Replacing unfavorable thoughts with sensible ones: You may replace your worried ideas with new ones that are more accurate and uplifting once you've recognized the unreasonable forecasts and negative distortions they include. Your therapist could also assist you in developing practical, calming mantras you can repeat to yourself whenever you are confronted with or anticipating an event that typically makes you anxious.


Telehealth, which is centered in the patient's home and involves sending data on biometric variables (such as blood pressure or oxygen levels) to a data processing center for evaluation, followed by a period of time during which a health professional contacts the patient by phone or email if more information is required.You can contact a licensed therapist or psychiatrist through the @onlinedoc consultancy to receive expert guidance on your path to mental wellness.

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What are the 4 coping skills for anxiety? ›

The Coping Skills: Anxiety worksheet describes four strategies for reducing anxiety. Strategies include deep breathing, progressive muscle relaxation, imagery, and challenging irrational thoughts.

What are the 5 techniques used for coping with anxiety? ›

5 quick ways to cope with anxiety
  • Question your thought pattern. Negative thoughts can take root in your mind and distort the severity of the situation. ...
  • Practice focused, deep breathing. ...
  • Use aromatherapy. ...
  • Go for a walk or do 15 minutes of yoga. ...
  • Write down your thoughts.
Dec 18, 2018

What is the 3 3 3 rule for anxiety? ›

It involves looking around your environment to identify three objects and three sounds, then moving three body parts. Many people find this strategy helps focus and ground them when anxiety overwhelms them.

What is rapid relief of acute anxiety? ›

Drugs such as Xanax (alprazolam), Klonopin (clonazepam), Valium (diazepam), and Ativan (lorazepam) work quickly, typically bringing relief within 30 minutes to an hour. That makes them very effective when taken during a panic attack or another overwhelming anxiety episode.

What are the most effective anxiety interventions? ›

Some of the management options for anxiety disorders include:
  • learning about anxiety.
  • mindfulness.
  • relaxation techniques.
  • correct breathing techniques.
  • cognitive therapy.
  • behaviour therapy.
  • counselling.
  • dietary adjustments.

How I healed my anxiety without drugs? ›

Anxiety Treatment Without Medication: 7 Holistic Ways to Cope
  1. Keep Your Blood Sugar in Check. ...
  2. Avoid Stimulants. ...
  3. Get Enough Sleep. ...
  4. Just Breathe. ...
  5. Practice Mindfulness. ...
  6. Exercise. ...
  7. Do What You Enjoy. ...
  8. Where to Get Help.
Dec 6, 2017

How do you calm someone with anxiety? ›

gently let them know that you think they might be having a panic attack and that you are there for them. encourage them to breathe slowly and deeply – it can help to do something structured or repetitive they can focus on, such as counting out loud, or asking them to watch while you gently raise your arm up and down.

What are the three C's of anxiety recovery? ›

It is based on the three "C's" of recovery calm your body, correct your thinking, and confront your fears.

What is the 5 4 3 2 1 method for anxiety? ›

This technique asks you to find 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. Using this with someone who feels anxious will help to calm them down and reduce their feelings of anxiety.

What triggers anxiety? ›

Difficult experiences in childhood, adolescence or adulthood are a common trigger for anxiety problems. Going through stress and trauma when you're very young is likely to have a particularly big impact. Experiences which can trigger anxiety problems include things like: physical or emotional abuse.

Why is my anxiety getting worse? ›

Various factors can cause anxiety to worsen. The triggers vary between individuals but include ongoing stress, a bereavement, financial problems, and key events, such as a job interview. Anxiety can lead to feelings of nervousness, apprehension, and worry.

What does the Bible say about anxiety? ›

Philippians 4:6-7 (NKJV)

“Be anxious for nothing, but in everything by prayer and supplication, with thanksgiving, let your requests be made known to God; and the peace of God, which surpasses all understanding, will guard your hearts and minds through Christ Jesus.”

What are the three A's of anxiety? ›

'See, absorb, identify, accept it': Manage anxiety with the '3-3-3 rule' | Lifestyle News,The Indian Express.

What not to do when dealing with anxiety? ›

Different Anxiety - Different Mistakes
  1. Trying to Stop the Thoughts. ...
  2. Validating Your Fears. ...
  3. Exposure to Anxiety-inducing Stimuli. ...
  4. Spending Time With Negative People. ...
  5. Hyperventilating. ...
  6. Inactivity. ...
  7. Avoiding Sleep. ...
  8. Poor Diet/Unhealthy Living.

When should you push through anxiety? ›

Many experts will say that if you are working to achieve a positive goal then you should push through the anxiety that comes up as you step outside the comfort zone. The idea being that if you push yourself through the anxiety you will get past it and achieve what you are wanting.

What is a good vitamin for anxiety? ›

Vitamins B9 and B12 are both thought to treat symptoms of anxiety. Folic acid has many uses in the body, and B9 deficiency has been linked to higher levels of anxiety and depression. When taken in conjunction with B12, these B super-vitamins help metabolize serotonin, which is important for mood regulation.

What gives immediate anxiety relief? ›

The most prominent of anti-anxiety drugs for the purpose of immediate relief are those known as benzodiazepines; among them are alprazolam (Xanax), clonazepam (Klonopin), chlordiazepoxide (Librium), diazepam (Valium), and lorazepam (Ativan).

How serious is acute anxiety? ›

Acute anxiety is moments of severe anxiety and panic that are so powerful it can feel like you are having a heart attack. Symptoms may include: Chest pains. Rapid heartbeat.

How do you break an anxious pattern? ›

  1. Pause the pattern. Anxiety is often preceded by physical symptoms. ...
  2. Name the trap. Give your pattern a name, whether it is one of the traps listed above or something you come up with yourself. ...
  3. Separate FUD from fact. Create a two-column list. ...
  4. Tell more stories. ...
  5. Walk your talk.
Jan 2, 2020

What is the first line intervention for anxiety? ›

Antidepressants are the first-line medications in the treatment of anxiety disorders. Anxiolytics may be used for a brief duration, but only if needed while an antidepressant is being initiated and titrated up.

What foods reduce anxiety? ›

Foods naturally rich in magnesium may, therefore, help a person to feel calmer. Examples include leafy greens, such as spinach and Swiss chard. Other sources include legumes, nuts, seeds, and whole grains. Foods rich in zinc such as oysters, cashews, liver, beef, and egg yolks have been linked to lowered anxiety.

What is a good natural anti anxiety medication? ›

Is there an effective herbal treatment for anxiety?
  • Kava. ...
  • Passion flower. ...
  • Valerian. ...
  • Chamomile. ...
  • Lavender. ...
  • Lemon balm.

How do I get my anxiety back to normal? ›

It's important to be patient with yourself and with your feelings.
  1. Go at your own pace. ...
  2. Do not avoid things entirely. ...
  3. Get your information from the right sources. ...
  4. Discuss any changes with others. ...
  5. Make time to relax. ...
  6. Challenge unhelpful thoughts. ...
  7. Tell someone how you feel. ...
  8. Plan social occasions.

What are typical physical signs of anxiety? ›

Effects of anxiety on your body
  • a churning feeling in your stomach.
  • feeling light-headed or dizzy.
  • pins and needles.
  • feeling restless or unable to sit still.
  • headaches, backache or other aches and pains.
  • faster breathing.
  • a fast, thumping or irregular heartbeat.
  • sweating or hot flushes.

What not to do or say to someone with anxiety? ›

What Not To Say to Someone With Anxiety Disorder
  • “It's All In Your Head”
  • “I Get Anxious/Feel Stress Too”
  • “Is This My Fault?”
  • “Anxiety Is Just a Trend”/”Other People Have It Worse”/”It's Not Such a Big Deal”
  • “Not This Again”
  • Stop Worrying/Calm Down.
  • Mental Health Treatment at The Wave.
May 25, 2022

What is the core root of anxiety? ›

It describes the arrival of a “core fear” — one's overriding interpretation of life as dangerous, and a “chief defense” — one's primary strategy for protecting oneself from that danger. The core fear and chief defense create a singular dynamic that, according to the model, is the true wellspring of basic anxiety.

How long does it take to recover from acute anxiety? ›

The answer is it depends on the person. An anxiety disorder can last anywhere from a few months to many years. It will go away completely for some, and for others, it may be a lifelong condition to treat.

Why do hot showers help anxiety? ›

Hot showers can even help reduce stress and anxiety because the heat can stimulate the brain's release of a hormone called oxytocin, which is known to be correlated to anti-stress effects, or relaxation [1].

What is the 4 7 8 technique for anxiety? ›

The 4-7-8 breathing technique involves breathing in for 4 seconds, holding the breath for 7 seconds, and exhaling for 8 seconds. People may find it helps manage anxiety. This breathing pattern aims to reduce anxiety or help people get to sleep.

What is the 7 point scale for anxiety? ›

The seven items assess (1) feeling nervous, anxious, or on edge; (2) being able to stop or control worrying; (3) worrying too much about different things; (4) trouble relaxing; (5) being restless; (6) becoming easily annoyed or irritable; and (7) feeling afraid as if something awful might happen.

What is the 4 7 8 calming method? ›

Breathe in through your nose to the count of four. Hold the breath to the count of seven. Exhale through your mouth to the count of eight.

Why does water help with anxiety? ›

Water has been shown to have natural calming properties, likely as a result of addressing dehydration's effects on the body and brain. Drinking enough water is an important step in managing your anxiety. Even if you're not experiencing anxiety, drinking sufficient water can create feelings of relaxation.

Is anxiety a chemical imbalance? ›

But researchers don't know exactly what causes anxiety disorders. They suspect a combination of factors plays a role: Chemical imbalance: Severe or long-lasting stress can change the chemical balance that controls your mood. Experiencing a lot of stress over a long period can lead to an anxiety disorder.

What personality types are prone to anxiety? ›

Research has indicated that individuals with high emotional reactivity (high neuroticism) and introverted tendencies (low extroversion) are more likely to experience anxiety than other personality types [101].

Does crying help anxiety? ›

Many people associate crying with feeling sad and making them feel worse, but in reality, crying can help improve your mood - emotional tears release stress hormones. Your stress level lowers when you cry, which can help you sleep better and strengthen your immune system.

Does anxiety worsen with age? ›

Does anxiety get worse with age? Anxiety disorders don't necessarily get worse with age, but the number of people suffering from anxiety changes across the lifespan. Anxiety becomes more common with older age and is most common among middle-aged adults.

What are the most severe symptoms of anxiety? ›

What are the signs and symptoms of anxiety?
  • Feeling restless, wound-up, or on-edge.
  • Being easily fatigued.
  • Having difficulty concentrating.
  • Being irritable.
  • Having headaches, muscle aches, stomachaches, or unexplained pains.
  • Difficulty controlling feelings of worry.

What are the three 3 basic coping strategies? ›

Healthy Ways to Cope with Stress
  • Take breaks from watching, reading, or listening to news stories, including those on social media. ...
  • Take care of yourself. ...
  • Take care of your body. ...
  • Make time to unwind. ...
  • Talk to others. ...
  • Connect with your community- or faith-based organizations.
  • Avoid drugs and alcohol.

What are 3 helpful coping strategies? ›

What are some common coping strategies?
  • Lower your expectations.
  • Ask others to help or assist you.
  • Take responsibility for the situation.
  • Engage in problem solving.
  • Maintain emotionally supportive relationships.
  • Maintain emotional composure or, alternatively, expressing distressing emotions.
Nov 24, 2020

What are the 5 main coping strategies? ›

There are five main types of coping skills: problem-focused strategies, emotion-focused strategies, meaning making, social support, and religious coping.

What are the 5 common coping strategies? ›

There are many different conceptualizations of coping strategies, but the five general types of coping strategies are problem-focused coping, emotion-focused coping, social support, religious coping, and meaning making.

What is the 5 4 3 2 1 coping technique? ›

This technique asks you to find 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. Using this with someone who feels anxious will help to calm them down and reduce their feelings of anxiety.

What is the most effective coping strategy? ›

Relaxation. Engaging in relaxing activities, or practicing calming techniques, can help to manage stress and improve overall coping. Physical recreation. Regular exercise, such as running, or team sports, is a good way to handle the stress of given situation.

What are four behavior coping strategies? ›

Weiten has identified four types of coping strategies: appraisal-focused (adaptive cognitive), problem-focused (adaptive behavioral), emotion-focused, and occupation-focused coping.

What are 10 healthy coping strategies? ›

10 Ways to Cope with Chronic Stress
  • Re-balance Work and Home.
  • Build in Regular Exercise.
  • Eat Well and Limit Alcohol and Stimulants.
  • Connect with Supportive People.
  • Carve out Hobby Time.
  • Practice Meditation, Stress Reduction or Yoga.
  • Sleep Enough.
  • Bond with Your Pet.

How do you treat chronic stress and anxiety? ›

How is chronic stress treated?
  1. Exercising.
  2. Eating healthy foods.
  3. Learning time management techniques.
  4. Setting realistic goals.
  5. Getting more sleep.
  6. Making time for leisure activities.
  7. Building stress reduction skills.
  8. Learning and practicing mindfulness (learning to control attention)

What are two positive coping strategies? ›

A stress-friendly lifestyle

Taking care of yourself – getting enough sleep, eating well, being physically active, making time for activities that you enjoy, and avoiding the overuse of alcohol and or “recreational” drugs – will improve your ability to tolerate stress better and recover from stress.

How can I improve my mental well-being? ›

Tips for improving your mental wellbeing
  1. Relax and reduce stress.
  2. Find ways to learn and be creative.
  3. Spend time in nature.
  4. Connect with others.
  5. Look after your physical health.
  6. Try to get enough sleep.

What are the five C's for coping with stress? ›

The five C's - clarity, choice, control, conditioning and confidence- are tools that can help one learn to respond to stress in a healthier, more productive manner, said Jeffrey Mangrum, a Chicago-based trainer.

What are some healthy coping skills? ›

Good Coping Skills
  • Practicing meditation and relaxation techniques;
  • Having time to yourself;
  • Engaging in physical activity or exercise;
  • Reading;
  • Spending time with friends;
  • Finding humor;
  • Spending time on your hobbies;
  • Engaging in spirituality;


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