Adrenaline is rushed into the bloodstream to enable us to run away or fight. This happens whether the danger is real or imagined. It's the body's alarm and survival mechanism. In fact, it works so well that it often kicks in when it's not needed — when the danger is in our minds rather than in reality. People who get anxious tend to constantly be on guard for danger, making it more likely that the body's alarm system will be activated.

Anxiety / Panic

Physical sensations may include:

Racing Heart - This helps to take the blood to where it's most needed — the legs so that we can run faster (flight); the arms so that we can hit (fight); and the lungs to increase stamina. At the same time, blood is taken from the places it's not needed, for example fingers, toes and skin. These changes cause tingling, coldness and numbness.
Faster Breathing - This helps the bloodstream to carry oxygen to the arms, legs and lungs. This will give us more power. The side effects may include chest pain, breathlessness, or a choking feeling. As there is a slight drop in the blood and oxygen being sent to the brain, we may feel dizzy or lightheaded, or we may experience blurred vision.
Tensing Muscles - The large skeletal muscles tense and create power, which may cause pain, aching, and shaking.
Sweating - Sweating helps to cool the muscles and the body and stop them from overheating. Sweating can also make us more slippery to our enemies!
Dilating Pupils - This lets more light into the eyes so that overall vision improves. Side effects may include sensitivity to light or spots before our eyes.
Slowing Down of Digestive System - Energy is saved from these non-essential functions and energy goes where it's most needed. Side effects may include nausea, butterflies, or a dry mouth.
Increased Alertness - Concentration is focused on looking for danger; we are less able to concentrate on anything else.

Behaviors may include:

Avoiding people or places
Not going out or only going out with someone else
Going to certain places at certain times (e.g. shopping at smaller stores, at less busy times)
Leaving early (to escape)
Going to the feared situation, but using safety behaviors including: self-talk, holding a drink, smoking more, fiddling with clothes or purse, avoiding eye contact with others, making an escape plan, or taking medication.

Although using safety behaviors may help you feel better at that time, they don't decrease anxiety over longer periods of time.

Cycle of Anxiety
We all feel anxious at times. A certain amount of anxiety helps us to be more alert and focused. For example, just prior to an exam can have the positive effects of motivating us, helping us focus our thoughts, and making us more alert. On the other hand, too much anxiety, or constantly being anxious, is unhealthy and detrimental to our lives and relationships.

Identify your Triggers
What or when are the times when you are more likely to get anxious? If you can see the patterns, then maybe you can do something about those situations and do something different.

Certain places?
Certain people?
Anytime, anyplace?

Seeing certain things?
Hearing certain things?
Thinking ahead to certain situations?

Doing Things Differently
Make a plan to gradually do the things you normally avoid. For instance, if you normally avoid going out to big social events at work, then start with a small dinner at a restaurant where you feel more comfortable, with a few close colleagues — not the annual Christmas party! While it will feel uncomfortable, you will learn that you can enjoy these events, and that the anxious feeling does go away. You can use breathing techniques or self-talk (challenging your unhelpful thoughts and repeating more realistic thoughts) to get you through these times.

If you normally depend on safety behaviors to help you cope, then list them in order of importance and start by dropping or not using the least important, and gradually work your way up the list over time.

What To Do When You Feel Anxious

Pause, take a breath, don't react automatically. Ask yourself:

What am I reacting to?
What is it that I think is going to happen?
Is this fact or opinion?
What's the worst (and best) that could happen? What's most likely to happen?
Am I getting things out of proportion?
How important is this really? How important will it be in 6 months?
Am I overestimating the danger?
Am I underestimating my ability to cope?
Am I mind-reading what others might be thinking?
Am I believing I can predict the future?
Is there another way of looking at this?

What advice would I give someone else in this situation?
Am I putting more pressure on myself?
Just because I feel bad doesn't mean things really are bad.
What do I want or need from this person or situation? What do they want or need from me? Is there a compromise?
What would be the consequences of responding the way I usually do?
Is there another way of dealing with this? What would be the most helpful and effective action to take?
Visualize yourself successfully coping with the anxiety-provoking situation. See it through to a successful completion.

How to Deal with the Physical Sensations of Anxiety
Counteract the body's adrenaline response, its readiness for action, by using that energy in a healthy manner.

Practice calming or mindful breathing. This will help reduce the physical sensations, emotions and intensity of thoughts.
Visualization. Breathe in blue (for calm) and breathe out red.
Go for a walk, run or cycle, or maybe do some gardening or housework.

When you're feeling anxious, these strategies will help you cope:

Take a time-out. Practice yoga, listen to music, meditate, get a massage or learn relaxation techniques. Stepping back from the problem helps clear your head.
Eat well-balanced meals. Do not skip any meals. Do keep healthful, energy-boosting snacks on hand.
Limit alcohol and caffeine. They can aggravate anxiety and trigger panic attacks.
Get enough sleep. When stressed, your body needs additional sleep and rest.
Exercise daily. Exercise helps you feel good and maintains your health.
Take deep breaths. Inhale and exhale slowly.
Count to 10 slowly. Repeat and count to 20 if necessary.
Do your best. Instead of aiming for perfection, which isn't possible, be proud of however close you get.
Accept that you cannot control everything. Put your stress in perspective: Is it really as bad as you think?
Welcome humor. A good laugh goes a long way.
Maintain a positive attitude. Make an effort to replace negative thoughts with positive ones.
Get involved. Volunteer or find another way to be active in your community, which creates a support network and gives you a break from everyday stress.
Learn what triggers your anxiety. Is it work, family, school, or something else you can identify? Write in a journal when you’re feeling stressed or anxious and look for a pattern.
Talk to someone. Tell friends and family you’re feeling overwhelmed and let them know how they can help you. Talk to a physician or therapist for professional help.

Anxiety is the body's way of responding to danger.

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