How to Overcome Anxiety and Panic Attacks: Anxiety • Panic Attacks • Chronic Stress VS Mindfulness • Coping Mechanisms • Self-Care

By Stewart Dawson

★ THE ORIGINAL - New Edition ★⚠ SECRET BONUS MEDITATIONS INSIDE THE BOOK ⚠

MASTER YOUR ANXIETY - TRANSFORM YOUR LIFE!

❌ Does constant worry and stress overwhelm your daily life?

❌ Do you struggle with panic attacks that hold you back?

❌ Imagine if you

• Language: English
• Publisher: Stewart Dawson
• Release date: Jan 24, 2024
• ISBN: 9781837982301

Book preview

Chapter 1: Understanding Anxiety

Introduction to Anxiety Disorders

I used to think anxiety was just feeling nervous or worried from time to time. But anxiety is so much more than that. For many people, anxiety is a chronic, intense, and debilitating condition that impacts every aspect of their lives.

I should know - I’ve struggled with anxiety for as long as I can remember. As a child, I was painfully shy and avoided social situations. In school, I’d panic before tests and presentations, my mind going blank from nerves. As an adult, even simple things like going to the store or making a phone call would tie my stomach in knots.

Anxiety disorders are the most common mental illness in the U.S., affecting over 40 million adults. If you suffer from anxiety, know you’re not alone. And there is hope.

Anxiety has many faces. From generalized anxiety disorder (GAD) to panic disorder to specific phobias, anxiety can look different for everyone. But some common symptoms include:

For me, anxiety feels like a constant adrenaline rush. My heart pounds, my thoughts race, and I’m always anticipating the next bad thing. It’s exhausting.

So what causes anxiety disorders? Experts believe genetics and brain chemistry play a role. Trauma and stress can also trigger anxiety. But the good news is, we’re not helpless against it.

In this book, I’ll share the techniques I’ve learned to manage anxiety, from meditation to cognitive behavioral therapy. I know firsthand how crippling anxiety can be. But please know, as someone who has walked in your shoes, you can get better. With the right tools, you can overcome anxiety, one day at a time.

So let’s get started on this journey together! I’m excited to share what I’ve discovered. There is hope, and there is a path forward.

Differentiating Anxiety, Panic Attacks, and Chronic Stress

Anxiety, panic attacks, and chronic stress - these terms often get used interchangeably. But while they may feel similar, they are distinct conditions.

Anxiety is that persistent feeling of tension, dread, and unease. For me, it’s like a voice in my head constantly listing everything that could go wrong.

A panic attack is an intense, sudden episode of fear and panic that peaks within minutes. It can feel like you’re dying or losing control. My first panic attack hit me out of nowhere - my heart started racing, I broke out in a sweat, I couldn’t breathe. I legitimately thought I was having a heart attack.

Chronic stress is ongoing emotional strain and pressure that leaves you drained. It’s that frazzled, irritable, exhausted feeling from juggling too much. After years of work stress, I developed tension headaches, back pain, and insomnia.

While different, all three feed off and worsen each other. Anxiety heightens your stress response. Chronic stress wears down your resiliency, making you more prone to anxiety. And panic attacks can be triggered by high anxiety or prolonged stress.

Anxiety symptoms may include:

Panic attacks involve an abrupt, intense surge of:

Chronic stress can cause:

The good news is, the same self-care strategies can help relieve anxiety, panic attacks, and stress. Slow breathing, meditation, exercise, social support - these activities calm your body and mind.

As you learn to manage anxiety, pay attention to your specific symptoms and triggers. This will help you target the right coping strategies. With time, you’ll get better at nipping anxiety and panic in the bud before they escalate.

Be patient and compassionate with yourself. Healing from anxiety is a journey. Some days will be better than others. Start small, be consistent, and celebrate every step forward.

Recognizing the Symptoms and Signs

Anxiety can be tricky to identify, especially in its milder forms. But tuning into your symptoms and red flags is key to managing anxiety before it escalates. Here are some common physical, mental, and behavioral signs:

Physical symptoms:

I tend to carry anxiety mostly in my chest and stomach. When I’m anxious, I feel tightness in my chest and get diarrhea or nausea. Tuning into your body’s signals helps you identify anxiety early.

Mental symptoms:

For me, anxiety brings racing thoughts and worst-case scenario thinking. My mind gets fixated on things that could go wrong. Anxiety lives in the future - what might happen, not what is.

Behavioral symptoms:

When I’m anxious, I tend to withdraw and cancel plans. I also compulsively check things - like making sure the doors are locked or the stove is off. Anxiety can manifest in our actions, or lack of action.

In kids, anxiety may show up as:

Anxiety isn’t always obvious - look for changes in behavior and mood.

Pay attention to what tends to precede your anxiety too. Common triggers include stress, lack of sleep, caffeine, travel, crowds, trauma reminders, and premenstrual changes. Noticing patterns helps you get ahead of anxiety.

There are also screening tools that can help assess if your anxiety levels are problematic. Don’t hesitate to consult a doctor or mental health professional. Getting the right treatment can improve your quality of life.

You know yourself