ANXIETY, FEAR OR PANIC

Symptoms of anxiety

Anxiety can cause many different symptoms. It might affect how you feel physically, mentally and how you behave.

It is not always easy to recognize when anxiety is the reason you are feeling or acting differently.

Physical symptoms

• faster, irregular or more noticeable heartbeat
• feeling lightheaded and dizzy
• headaches
• chest pains
• loss of appetite

Mental symptoms

• feeling tense or nervous
• being unable to relax
• worrying about the past or future
• feeling tearful
• not being able to sleep

Changes in behaviour

• not being able to enjoy your leisure time
• difficulty looking after yourself
• problems concentrating at work
• struggling to form or maintain relationships
• worried about trying new things

Symptoms of a panic attack

If you experience sudden, intense anxiety and fear, it might be the symptoms of a panic attack. Other symptoms may include:

• feeling that you are losing control
• sweating, trembling or shaking
• shortness of breath or breathing very quickly
• feeling sick (nausea)

A panic attack usually lasts 5 to 30 minutes. They can be very frightening, but they are not dangerous and should not harm you.

 

Things you can try to help with anxiety, fear and panic

Do

• try talking about your feelings to a friend, family member, health professional or counselor. 
• do simple calming breathing exercises. Refer to a recent article published here on the techniques.
• exercise – activities such as walking up and down the stairs, doing aerobics or yoga can help you relax.
• try to go to bed at a regular time each day; and practice good habits to get better sleep.
• eat a healthy diet with regular meals to keep your energy levels stable.
• consider peer support; where people use their experiences to help each other. 
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·         Don't

• do not try to do everything at once – set small targets that you can easily achieve
• do not focus on the things you cannot change – focus your time and energy into helping yourself feel better
• do not avoid situations that make you anxious – try slowly building up time spent in worrying situations to gradually reducing anxiety
• try not to tell yourself that you are alone; most people experience anxiety or fear at some point in their life
• try not to use alcohol, cigarettes, gambling or drugs to relieve anxiety as these can all contribute to poor mental health

• As usual, we remind you to take your Memo Plus Gold daily. It will help soothe your emotions and stabilize your mood. For more information or to order for Memo Plus Gold, please visit : https://oze.my/