
What are nervousness, anxiety, and panic?
Nervousness, anxiety, and panic are not the same thing. Nervousness is a very human and important emotion that can happen after an event or a difficult period of time in your life. If it lasts and starts impacting other parts of your life (i.e., work, relationships, etc.), this is when anxiety may be the cause. Panic tends to be a feeling associated with anxiety and can progress to a heightened “attack,” representing more acute symptoms.
Answering a few questions can be a great start to examining the impact of your situation:
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- Is your worry related to (and an appropriate reaction to) real life events, or is it there regardless of whether life is going well or not?
- Have you found that you are having trouble concentrating or making decisions because of constant apprehension?
- Do you struggle with bouts of fatigue, insomnia, or muscle tension due to feeling “keyed up” or on edge?
- Do you find yourself having periods of time where you feel as though you are losing control, or like something is terribly wrong, that last for several minutes?
Read on to identify if you may have an issue that could be addressed with the help of other resources or a peer mentor.
Signs and Symptoms
Signs are what may be observed by others. Symptoms are the things reported by a first responder. Many of the following can be signs or symptoms:
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- Feeling nervous for long periods of time without full relief.
- Feeling “chronically” powerless.
- Having a sense of impending doom or danger; this may or may not lead to panic.
- Having an increased or irregular (palpitations) heart rate.
- Finding yourself breathing rapidly during times of worry (hyperventilation).
- Waking up at night with cold sweats and worry.
- Finding your hands or body trembling when you are not cold.
- Feeling weak or tired often.
- Having trouble concentrating or thinking about anything other than whatever is your present worry.
Panic Attacks & Anxiety
Panic attacks are a progressed version of anxiety that manifest with a sudden feeling of terror. These episodes can occur at any time, even during sleep, and are often experienced with many physical symptoms. This is why many visits to the ER or emergency calls show no abnormal heart rhythm or elevated enzymes.
Think of anxiety or panic as an alarm system. If you try to ignore what is going on, over time, the “alarm” gets louder and louder until it creates symptoms. At this point, you may be forced to deal with these feelings, which can be overwhelming. Thankfully, both anxiety and panic are very treatable.
Other Issues to Consider
There is symptom crossover with many medical issues. Feelings of anxiety can be related to or caused by many disorders, such as:
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- Heart disease and/or recent heart attack or surgery.
- Blood sugar level and/or diabetes.
- Thyroid issues, such as hypothyroidism or hyperthyroidism.
- Asthma.
- Alcohol/illicit drug abuse or withdrawal.
- Side effects from medications.
- Irritable bowel syndrome.
- Rare tumors (pituitary/pancreatic, etc.) that produce certain “fight-or-flight” hormones.
- Premenstrual syndrome.
- B-12 deficiency.
Self-Help Goals
Thought Goal:
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- “I’m nervous, anxious, or panicky because I think (insert problematic thought here)…”
- “I can stop or lessen my nervousness, anxiety, or panic by thinking… (i.e., About important upcoming events, your children, family or close friends; knowing that these tough times will pass, you’re going to be okay, etc.).”
Feeling Goal:
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- “I’m nervous, anxious, or panicky because I feel (insert problematic feeling here)….”
- “I can stop or lessen my nervousness, anxiety, or panic by feeling… (More hopeful as you can handle difficulties and have done so in the past, supported when you reach out to your family or friends, etc.).”
Behavior Goal:
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- “I’m nervous, anxious, or panicky because my behavior (insert problematic behavior here)…”
- “I can stop or lessen my nervousness, anxiety, or panic by behaving… (In ways that make you feel more like you: exercising, eating better, engaging with your loved ones, reaching out when you need someone to talk to, taking care of yourself through regular medical checkups, etc.).”
These goals are only examples. Use them as a guide, not an absolute. You know if there is a problem; let now be the time to fix it.
Reaching out for help is never a sign of weakness, but rather one of strength. It may be annoying or frustrating to think about what to do and how to approach it, but it can be done. There are other first responders who understand where you’ve been. If you cannot reach or maintain all of these goals on your own, get connected with a peer support mentor.