Anxiety is a common experience and it’s a normal experience. We tend to feel anxious when we are faced with a threat. It’s actually an important mechanism because Anxiety prepares our body to manage the threat and to either fight or flight. Anxiety sometimes persists and be disabling. If this persists, the normal Anxiety experience becomes anxiety disorder. “(Kristen Ulmer fear and anxiety expert) said that Anxiety is a fear namely it is recirculating fear, that stuckin your body going round and round maybe it’s in your chest or stomach, throat or it could show up in your thoughts.”
Types of Anxiety Disorders:
Now depending on what the Anxiety manifest as there are different kinds of disorders.
1- Generalized Anxiety Disorder:
The most common is called generalized anxiety disorder which happens is about 6 in 100 people. It is characterized by a sense of general anxiety, free-floating anxiety, a sense of unease and apprehension and can be quite disabling to function in daily life.
2- Panic Disorder:
In panic disorder people can feel extreme surge in anxiety. So, they experience an acute spike. Severe anxiety characterized by psychological and physical symptoms. They might feel that the world is about to end and they’re about to die. It can be quite hard to manage.
3- PSD or Post-Traumatic Stress Disorder:
Anxiety that stems from trauma can be quite disabling as well, people can experience flash backs, nightmares of previous trauma. People can also have avoiding of things which reminds them of the trauma and they also be hyper-aware of situations.
The other less common disorders of anxiety such as social phobia and agoraphobia.
Signs & Symptoms:
Anxiety can manifest in different ways. Two people having anxiety disorders can have two different experiences. We can think about symptoms in two broad categories.
Psychological Symptoms:
- Feeling anxious
- Feeling nervous
- Sense of apprehension
- Uneasiness
- Unable to concentrate
- Unable to stay calm
Physical Symptoms:
There is also a set of physical symptoms, which are mainly due to aderline , which is increased in a body at times of anxiety. It includes;
- Palpitation
- Shortness of breath
- Sweating
- Dry mouth
- Nausea
- Dizziness
Understanding Anxiety:
Anxiety is a common feeling. It’s how your brain responds to stress and warns you of impending danger.
Everybody has occasional anxiety. When faced with a challenge at work, before a test, or before making a crucial choice, for instance, you could worry.
Periodic anxiousness is OK. Anxiety disorders, however, are distinct. They are a set of mental conditions that produce unrelenting, intense worry and terror. You may avoid activities such as work, school, family gatherings, and other social events because of your extreme anxiety since they might intensify your symptoms.
What is the relationship between anxiety and breathing difficulties?
Panic and anxiety are linked to fear. The individual may experience behavioral and physiological changes as a result, making them more equipped to protect themselves from danger.
The fight-or-flight reaction is how the brain responds to frightening circumstances. In order to get blood to the organs more quickly and get the muscles ready for action, the heart rate accelerates.
In order to give the muscles more oxygen, it also makes someone breathe more quickly. Breathlessness may be the outcome.
When one is suffering anxiety, it can be challenging to determine whether the symptoms are caused by anxiety or by another medical condition. Especially when the symptoms are strong, this might be difficult.
One sign of nervousness in people is having trouble breathing, however not everyone who has anxiety has trouble breathing.
Various physiological and psychological manifestations of anxiety include dependable source:
- Mouth dry
- A quicker heartbeat
- Unsteadiness
- Perspiring
- Shivers
- Vomiting
- Trembling
- Skeletal tension
- Quick breaths
- Chest ache
- Anxiety
- Lack of attention
- Perplexity
- A faulty memory
- Inability to talk
Panic Disorder: What Is It?
When you experience at least two panic attacks—in which you feel afraid and overwhelmed despite the fact that you are not in danger—constantly worry and alter your routine in an effort to prevent more episodes, you are said to have panic disorder. This kind of anxiety condition exists.
Every year, one in ten individuals in the United States experience a panic attack, which often starts between the ages of 15 and 25. One occurs in around a third of people’s lifetimes. However, the majority of individuals do not have panic disorder. It affects just approximately 3% of individuals and affects women more frequently than males.
Why Shortness of Breath Occurs During Panic Attacks:
The fight-or-flight reaction is triggered during a panic attack or acute anxiety episode, which can cause a severe cascade of unpleasant sensations, including hyperventilating and shortness of breath. Shortness of breath may seem immensely disconcerting and terrifying, regardless of whether you’ve had one panic attack or have been given a diagnosis of panic disorder.
Finding the right tools, support, and tactics that seek to lessen and/or eliminate symptoms may be made easier for you or a loved one if you have a better knowledge of shortness of breath and its relationship to panic attacks and anxiety.
Characteristics:
When having a panic attack and noticing a shift in your breathing rhythm, you could experience the following:
- You’re struggling to breathe.
- You experience shallow and restricted breathing.
- The rate of your breathing is faster than normal.
- Your fast breathing cannot be slowed down.
- You get a sense of suffocating or suffocation
You can feel faint, lightheaded, and/or have hyperventilation in addition to shortness of breath. During this period, you can also encounter additional signs of a panic attack or panic disorder.
Having trouble breathing or hyperventilating:
Dyspnea, often known as shortness of breath, and hyperventilation, commonly referred to as over breathing, are closely related. Shortness of breath may cause you to breathe more quickly, which can cause hyperventilation, which in turn can cause shortness of breath or make it worse.
Hyperventilation:
- May make anxiety, stress, and panic attacks feel worse.
- Can lower blood carbon dioxide levels
- May cause dry mouth, dizziness, nausea, and numbness or tingling.
- May cause you to have chest discomfort and constriction
- May result in feeling disoriented and disoriented
- Can cause sleep disruption
What Leads to Breathlessness:
It makes obvious that if someone is experiencing fear, anxiety, and/or high levels of stress, their breathing will reflect that. Breathing may be a reliable indicator of a person’s internal condition. A panic attack can start, anxiety levels can rise, and a panic attack that has already started can get worse, according to research on breathing alterations.
Studies show that:
- As the body tries to take in more oxygen and gets ready to protect itself, shortness of breath is connected to the body’s fight or flight reaction.
- Genetic and/or hormonal factors may have a role in shortness of breath in the setting of panic episodes and panic disorder.
How To Breath?
Taking quick shallow breath over a longer period of time can your body and your anxiety feel worse.
- First step towards healthy restorative breathing is mindfulness throughout your day take moments to notice how you’re breathing? Is your breathing quick or shallow or are you taking slower deeper breaths.
- Take a few minutes for slow deep breathing. Get into a comfortable position you can close your eyes if you like. Take a slow deep breath in through your nose for around five seconds.
- Let the air fill your belly and picture that your entire body calm. Hold that for few moments than breath out even more slowly for around seven seconds. Thinking any anxiety leaving your body with air.
Causes of Anxiety Disorders and Risk Factors:
The specific cause of anxiety disorders is unknown to researchers. Who receives one and who does not is determined by a complicated web of factors.
Below are a few reasons of anxiety disorders:
- In genetics: Disorders of anxiety can run in families.
- Brain chemistry: According to several studies, dysfunctional brain circuits that regulate emotions and fear may be responsible for anxiety disorders.
- Environmental strain: This is a reference to tense situations you have witnessed or experienced. Childhood abuse and neglect, the loss of a loved one, being attacked or seeing violence, and these types of life experiences are frequently associated to anxiety disorders.
- Misuse or withdrawal from drugs: Some anxiety symptoms may be concealed or reduced with specific medications. Alcohol and drug abuse can go hand in hand with anxiety disorders.
- Health problems: Some heart, lung, and thyroid diseases can exacerbate or induce symptoms that are similar to those of anxiety disorders. When discussing anxiety with your doctor, it’s crucial to undergo a thorough physical examination to rule out any medical disorders.
Anxiety Disorder Risk Factors:
Additionally, there are several factors that increase your risk of anxiety disorders. They are referred to as risk factors. You can alter certain risk factors, but not others.
The following are risk factors for anxiety disorders:
- A history of mental illness: Your chance of developing an anxiety disorder is increased if you also have a mental health condition like depression.
- Abuse of a child sexually: Childhood sexual, emotional, or physical abuse or neglect has been related to anxiety disorders in adults.
- The trauma: A stressful experience raises the likelihood of developing posttraumatic stress disorder (PTSD), which can result in panic episodes.
- Adverse life experiences: Your chance of developing an anxiety disorder is increased by stressful or unfavorable life experiences, such as losing a parent when you were a young kid.
- A serious sickness or ongoing medical problem: You may experience overwhelming stress and anxiety if you are constantly concerned about your health, the health of a loved one, or the needs of a sick person.
- Abuse of drugs: Alcohol and illicit drug usage increases your risk of developing an anxiety condition. Additionally, some people utilize these drugs to mask or lessen their anxiety symptoms.
- Growing up timid: Social anxiety in teenagers and adults is associated with early shyness and retreat from strange people and environments.
- A low sense of self: Social anxiety disorder may be brought on by negative self-perceptions..
Can Anxiety Be Cured?
Anxiety is treatable, what you need initially is a good clinical assessment. A good assessment will focus on your individual symptoms. It will also look at what is really going on. For example, is it just anxiety or is there depression along with anxiety? Or is something else going on. Sometimes medical conditions like thyroid problem can manifest an anxiety and also sometimes you can learn to use certain substances or alcohol to manage anxiety. This can actually make things worse. So, the first step is to have a good clinical assessment.
There are some general strategies that can be used to manage anxiety:
- A good diet and regular exercise can also help.
- People with anxiety try to manage their stress level and try to manage work/life balance
- Maintaining a good sleep routine avoid tablets, computers , mobile phones at night can help.
- Having a good social contact and good relationship help.
- The best way to cure anxiety is through the combination of medication and psychological techniques.
Wrapping Up
Certainly! Even when there is no physical cause for the shortness of breath, anxiety frequently causes it. Hyperventilation, or fast breathing, which upsets the body’s normal carbon dioxide and oxygen balance, might be the origin of this feeling. This symptom can be reduced by controlling anxiety through relaxation techniques, deep breathing, and, if necessary, obtaining professional assistance.