Medical research has confirmed three notable causes of panic attacks and anxiety in women: serotonin deficiency, low vitamin B6 levels, and low iron levels.

Natural Supplements for Anxiety and Panic Attacks No. 1: 5-HTP

Since inadequate serotonin levels in the brain induce depression, anxiety, and panic attacks in women, the real issue is how to increase serotonin naturally. The compound known as 5-HTP is a serotonin precursor produced by the body. And research has confirmed that 5-HTP has true antidepressant properties._[1]

Vitamins for Anxiety: Dosage Considerations

The seed pods of a West African plant called Griffonia simplicifolia contain 5-HTP, which are formulated into supplements. Maximum serotonin response occurs when you take supplemental 5-HTP on an empty stomach between 3 and 4 p.m. and again at bedtime. Start off with the lowest dose—50 mg—and take at each of those times with four ounces of juice.

After an initial three days of 5-HTP at 50 mg twice daily, increase the dosage to 100 mg at each of the two times and stay at that level. If this doesn’t do the job within four to six weeks, double the before-bed dose to 200 mg. Also, make sure to take a good B-complex vitamin during the day (see below). B vitamins are cofactors for 5-HTP metabolism.

Warnings: Although having too little 5-HTP is not good for you, taking too much 5-HTP can lead to harmful consequences as well. You should consult with a healthcare professional to know which dose is best for your needs. 5-HTP anxiety remedies may not be appropriate for everyone and may not be compatible with certain types of depression medication. If you are taking an anti-depressant SSRI drug, consultation with a healthcare practitioner is strongly advised.

The post Natural Remedies and Vitamins That May Aid Anxiety and Panic Attacks appeared first on University Health News.

Symptoms of a Panic Attack

“A panic attack is an abrupt, sudden surge of intense fear that can come out of the blue for no apparent reason. Panic attack symptoms include a pounding or racing heart, sweating, trembling, and/or nausea, along with the feeling that one is dying or losing control. These symptoms usually peak within a few minutes, and then the attack subsides,” explains Susan Evans, PhD, Professor of Psychology in Clinical Psychiatry and Director of Education in Psychology at Weill Cornell Medicine.

Other symptoms include a feeling of choking or being smothered, shortness of breath, and feeling dizzy or like you may pass out or faint. Some people report that they feel like they are having a heart attack.

Anxiety Disorders

If you experience repeated panic attacks, you may have a panic disorder, a condition characterized by behavioral changes such as avoiding or restricting usual activities like using public transportation, driving, or grocery shopping. These avoidance measures are a response to frequent worry about having another panic attack.

Diagnostically, panic disorder falls under the general umbrella of anxiety disorders. These are a group of mental health conditions in which anxiety and worry arise in response to a perceived danger. Other anxiety disorders include generalized anxiety disorder, social anxiety disorder, and agoraphobia.

“Physical symptoms of anxiety include muscle tension, headaches, indigestion, stomachaches, sweaty palms, dizziness, back pain, and a racing heartbeat,” explains Dr. Evans.

Other Symptoms

Other common symptoms include restlessness, feeling tense or on edge, having a sense of impending danger or doom, irritability, fatigue, difficulty concentrating, and sleep disturbances.

Anxiety also provokes thoughts that occur in response to fear; these are called cognitive symptoms. For example, the person may think, “I am going to die if I have another panic attack,” or “If I fly, the plane is going to crash.” These thoughts may run in a constant loop in the person’s head, making it difficult to concentrate on their current surroundings or situation.

Treatment Options

Some primary care physicians (PCPs) choose to treat the patient themselves, or they may refer the patient to a mental health specialist who has experience in treating anxiety.

“Cognitive behavioral therapy (CBT) can be very helpful for the maladaptive behavioral patterns that have emerged as a result of panic disorder,” explains Dr. Evans. This type of therapy addresses negative, dysfunctional thoughts and behaviors.

“Using CBT to treat panic disorder includes exposure to uncomfortable physical symptoms (interoceptive exposure) that occur during a panic attack and result in avoidance. Therapy also entails systematically confronting places (e.g., movie theaters, restaurants) and situations (e.g., flying) that the person may be avoiding for fear of having a panic attack. Behavioral strategies include progressive muscle relaxation, diaphragmatic breathing, exercise, sleep hygiene, yoga, and meditation. Massage and acupuncture also may help ease symptoms,” says Dr. Evans.

Some patients get more relief by combining therapy with medications. Medications used to treat anxiety include selective serotonin reuptake inhibitors, such as Prozac, Zoloft, and Lexapro, and serotonin norepinephrine reuptake inhibitors, such as Cymbalta and Effexor.

Benzodiazepines, including Xanax and Ativan, may be used to treat anxiety on a time-limited basis. These drugs work quickly and can be used “as needed” rather than taken daily. However, side effects may include sedation, confusion, and falls, as well as the possibility of addiction and abuse. Dr. Evans says these risks should be reviewed as part of the decision-making process in treatment planning.

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First, let’s define the condition: A panic attack is a sudden surge of intense fear of discomfort that usually lasts for several minutes.

There are more than a dozen symptoms associated with panic attacks. Most people will experience only some of these symptoms. It’s also possible that some symptoms will occur with one panic attack and then others with another panic attack. This can make it difficult for people to recognize that these different experiences are all actually still panic attacks.

Common Panic Attack Symptoms

The following 14 panic attack symptoms are among the most common that people will experience. Some of us can experience many of these symptoms at once:

1. Palpitations or racing heart
2. Sweating
3. Trembling or shaking
4. Shortness of breath or feeling smothered
5. Feelings of choking
6. Chest pain or discomfort
7. Nausea or abdominal distress
8. Feeling dizzy, light-headed, unsteady, or faint
9. Chills or heat sensations
10. Numbing or tingling of the fingers or toes
11. Feeling of unreality, almost like you are dreaming (called derealization)
12. Feeling detached from oneself (called depersonalization)
13. Fear of losing control or going crazy
14. Fear of dying, often imminently

Typically, these symptoms are intense and overwhelming. A person experiencing a panic attack may find it difficult to communicate with others while it is happening. For some people, the fear of dying is so intense that they head straight for a hospital emergency room, even if they know they’re likely suffering from a panic attack.

Panic Attack Causes and Complications

What causes panic attacks? Some people experience panic attack symptoms when faced with something they fear, such as spiders or elevators. Others experience them without warning. Sometimes, panic attacks occur upon waking from sleep (known as a nocturnal panic attack).

Panic attacks themselves can be so terrifying that people may start fearing the next attack and avoiding situations they think might trigger one. This means they have developed a condition known as panic disorder.

Roughly one in 50 to 75 people develops panic disorder, according to Northern Illinois University’s Department of Psychology. This more serious condition “involves a series of unexpected and severe panic attacks that interferes with a person’s emotional life, relationships, and ability to work.”

Play It Safe

While panic attacks are not in and of themselves medical emergencies, they do share symptoms with such medical emergencies as heart attacks or asthma attacks. If you think you might be having a panic attack but aren’t sure about what’s going on, it’s wise to be on the safe side and head to the hospital. See also the story “Panic Attack or Heart Attack” at the Women’s Heart Foundation website. Per that post: “Chest pain and difficulty breathing are common symptoms in both panic attack and heart attack as they trigger the body’s ‘fight or flight’ response, but these are also signs of ischemia—a lack of blood flow to the heart muscle.”

If your symptoms point to a panic attack, you can try a number of remedies to alleviate symptoms naturally; click here to read our post “3 Natural Remedies for Panic Attacks Backed by Medical Science.”

Originally published May 2016 and updated.

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People with claustrophobia aren’t necessarily fearful of the space itself, but rather, what may happen to them if they’re unable to exit the space. Claustrophobia sufferers often report feeling that they cannot breathe or that they feel trapped.

Common Symptoms of Claustrophobia

If you’re a known sufferer of claustrophobia, you likely have experienced its common symptoms, which include the following:

• Increased heart rate and/or heart palpitations
• Pain or tightness in the chest
• Dizziness or light-headedness
• Shortness of breath
• Sweating
• Shaking or trembling
• Nausea
• Numbness
• Intense fear
• A feeling of choking or being unable to breathe

Claustrophobia Triggers

Claustrophobia may be related, experts say, to one’s perception of his or her own “personal space.”

Getting stuck in cramped, confined quarters can bring out claustrophobia-related anxieties in us. (Photo: © Mitchblatt | Dreamstime.com)

“We’ve found that people who are higher in claustrophobic fear have an exaggerated sense of the near space surrounding them,” according to Stella Lourenco, PHD, a psychologist and researcher at Emory University. Dr. Lourenco and her colleagues conducted a study and found that people who perceive their personal space as a distance that is longer than arm’s reach were more likely to experience claustrophobia.

Situations that provoke claustrophobia vary from person to person. Spaces that may set off an episode of claustrophobia include:

• Elevators
• Small rooms that are locked or windowless
• Trains, subways, airplanes, or cars
• Tunnels
• Basements
• Magnetic resonance imaging (MRI) scanners

Diagnostic Criteria

Usually, a psychiatrist or psychologist evaluates a patient and determines whether his or her symptoms warrant a diagnosis of claustrophobia. The doctor needs a detailed explanation of what symptoms the patient experiences as well as the situation that prompts symptoms. The doctor also may have the patient fill out a questionnaire designed specifically to help identify claustrophobia.

The diagnostic criteria for claustrophobia include:

• Feelings of fear or anxiety triggered by being in an enclosed space.
• Anxiety symptoms (see list above) that occur when in an enclosed space.
• Fear that is irrational or disproportionate to the risk posed by being in an enclosed space.
• Avoiding enclosed spaces whenever possible, or suffering significant distress while in an enclosed space.
• Fear, anxiety, and avoidance that cause problems or disruptions at work, home, or in social situations.
• Persistent anxiety and avoidance of enclosed spaces, usually lasting six months or longer.

Claustrophobia Treatment Options

Treatment for claustrophobia often includes cognitive behavioral therapy (CBT). This type of psychological treatment aims to change the patient’s thinking so that he or she can learn to cope with being in enclosed spaces. Sometimes, treatment includes desensitization, which involves repeated exposure to the situation or object that triggers anxiety symptoms, with progressing degrees of involvement.

Medications are sometimes prescribed for claustrophobia. Options include antidepressants in the class of selective serotonin reuptake inhibitors, such as Paxil, Prozac, and Zoloft.

Anti-anxiety medications (Xanax, Valium) can help reduce feelings of anxiety, although caution is needed with these drugs, since they can be addictive. And beta-blockers—drugs that block the effects of adrenaline in your body—can prevent symptoms such as rapid, pounding heartbeat and shaking or trembling, especially prior to situations in which feelings of anxiety are likely.

Some patients find that natural remedies—doing meditation, breathing, and/or relaxation exercises—can also help decrease claustrophobia-caused anxiety.

Originally published in 2016, this post is regularly updated.

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What Is Anxiety?

Someone with generalized anxiety disorder (GAD) feels excessive anxiety or worry about a wide array of activities or events (or potential events). The level of anxiety is out of proportion with the actual risk. So, for instance, someone with GAD might be sick with worry about going canoeing for fear of drowning, even if she’s wearing a lifejacket, knows how to swim, and is accompanied by a lifeguard.

Typically, people suffering from GAD find it difficult to control their worries, and worrisome thoughts become so intrusive that they find it difficult to get on with the everyday tasks of life.

A mother, for instance, may worry so much about the risk of car accidents that she finds herself unable to pick her child up from school. Concerns that are only mild annoyances for some, such as good job performance, getting chores done, or being late for an appointment, can be overwhelming for someone with GAD.

The specific things that a person with GAD may worry about can change from time to time. What remains constant is the tendency to worry excessively.

All the worries that pile up in cases of generalized anxiety disorder manifest themselves in these symptoms: restlessness or feeling “on edge”; feeling easily fatigued; having difficulty concentrating; irritability; muscle tension; and/or sleep disturbance. [Photo: © Haywiremedia | Dreamstime.com]

Anxiety Attack Symptoms

According to the 5th edition of the Diagnostic and Statistical Manual of Mental Disorders (DSM V), the anxiety and worry associated with generalized anxiety disorder tend to manifest as three or more of the following six symptoms, also known as panic attack symptoms.

1. Restlessness or feeling keyed up or on edge
2. Being easily fatigued
3. Difficulty concentrating or mind going blank
4. Irritability
5. Muscle tension
6. Sleep disturbance

Separation Anxiety

Typically affecting children, separation anxiety occurs when one experiences excessive fear or worry upon leaving home or separating from those they are most attached to, often their mother or other parent or primary caregiver.

What is anxiety’s effect in a separation situation? Most young children show at least some hesitation or distress when separating from a parent, and it’s pretty normal for young children to cry when being dropped off at daycare or preschool. A child with separation anxiety, on the other hand, will be far more upset than other children their age when facing the same type and duration of separation.

A child with separation anxiety may cling to his mother even when she is present and refuse even to be in a different room from her or let her out of his sight. Bedtime can be a particularly difficult time; the child may refuse to sleep alone or at least fall asleep while alone. For older children, refusal to go to school or the tendency to experience significant anxiety while at school due to separation can affect academic performance.

While some children go through phases of being deeply distressed when they separate from their primary caregiver, a child with separation anxiety will express this distress consistently over weeks or months.

Other stress symptoms of separation anxiety listed in the DSM V include:

1. Worrying that some type of harm may come to his or her primary caregiver
2. Worrying that something will occur (e.g., kidnapping) that will separate a child from his or her primary caregiver
3. Refusing to go places because of fear of separation
4. Refusing to sleep away from home without their primary caregiver
5. Recurrent nightmares about separation
6. Recurrent physical complaints, such as stomach aches, associated with separation or anticipated separation

Phobias

A phobia is an intense fear related to a specific situation or object. It is out of proportion with the actual risk present. Fear of spiders, known as arachnophobia, is a classic and common phobia. While most house spiders are perfectly harmless, few people would be willing to let one crawl onto their hand, and many rush out of the room in terror when they see one, even if they know for a fact it is not dangerous.

Phobias are extremely common and generally pose no significant challenges to everyday life. A fear of snakes is not generally going to keep you from doing your job, taking care of your children, or having drinks with friends. But phobias do pose a problem when they’re directed at objects or situations that are difficult or inconvenient to avoid in everyday life. Phobias of thunderstorms, heights, or elevators are some common examples.

Some people also suffer from several phobias, which together can severely limit their life. Others have severe phobias that prevent them from doing things they really need to do. For instance, fear of injections can prevent people from accepting needed medical therapy, and fear of elevators can prevent people from going places they need to go in order to do their jobs. In these cases, the fear is so overwhelming that it overshadows very real and rational concerns about not receiving needed treatment or losing one’s job.

People with phobias know their fears are irrational. Telling them that a spider is not dangerous or that it is “probably more frightened of you than you are of it” is of no help whatsoever. They may, however, associate greater risk associated with their feared object than is realistic. People who fear flying, for instance, may believe it is actually more dangerous than it really is.

Panic Attack Symptoms

Panic disorder occurs when people experience recurrent or unexpected panic attacks. The frequency and severity of such attacks varies widely, from several attacks daily to the occasional mild attack every few weeks or months. An important characteristic of the condition is that people fear having another attack and may avoid objects or situations that they think may provoke one.

There are many reasons why fear of panic attacks develops. The attacks themselves are decidedly unpleasant and often make people feel like they are dying, going crazy, or losing control. People may also fear the social embarrassment associated with panic attacks, worrying that they may do or say something seemingly “crazy” during an attack or behave inappropriately out of a need to escape a situation producing an attack (e.g., walking out in the middle of a dinner party or important meeting).

As a result, people with panic disorder may turn their lives upside down in an effort to avoid things that may trigger panic or situations they cannot easily escape from. Some may refuse to leave their homes, resulting in another anxiety disorder known as agoraphobia.

Originally published in May 2016 and updated.

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A panic attack is an abrupt feeling of overwhelming anxiety or fear. It typically comes upon a person within a few minutes, and includes at least four of the 13 symptoms below.

Panic Attack Symptoms

1. Heart palpitations or accelerated heart rate
2. Shaking
3. Sweating
4. Shortness of breath
5. Chest pain
6. Dizziness or light-headedness
7. Feeling hot or having chills
8. Nausea or stomach discomfort
9. Feeling of choking
10. Numbness or tingling
11. Depersonalization (feeling detached from oneself) or having an “out of body” experience
12. Fear of losing control or “going crazy”
13. Fear of dying

What Is a Panic Attack? Common Causes

Panic attacks usually occur in individuals who have experienced long periods of stress. The stress can be due to life events (grief, loss, chronic worry, financial problems) or from intense fears called phobias.

Agoraphobia is an anxiety disorder that manifests as fear of situations where escape could be difficult (being in an elevator, airplane, a subway, or a large crowd, for example) or situations where fear occurs in open spaces (e.g., being outside your home alone). A person who is afraid of being trapped in an elevator, for instance, may have a panic attack as soon as he or she enters a tall building.

Social phobia, or social anxiety disorder, is an extreme fear of being judged negatively or rejected in a social situation (think stage fright). This person would be apt to experiencing a panic attack when called upon to make an announcement or give a speech in front of a large crowd.

Panic attacks also occur due to generalized anxiety disorder or panic disorder.

• Generalized anxiety disorder is a feeling of anxiety, stress, or worry that does not go away and tends to get worse over time.
• Panic disorder is a type of anxiety disorder where sudden feelings of terror can occur without warning. In both anxiety or full-blown panic disorder, an imbalance of the brain chemical—serotonin—may be to blame.

Panic Attacks in Women

It has long been known that women more often than men suffer from generalized anxiety disorder. In fact, women are twice as likely as men to have a panic attack. Why? Men and women use serotonin differently.

In general, women are highly susceptible to decreases in this neurotransmitter and demonstrate multiple symptoms. However, when men experience a decrease in serotonin, it often does not translate to depression and anxiety.

Panic Attack Remedies

For those who have had one or more panic attacks, they will do almost anything to prevent another one from occurring. Look no further—help is here! The key to overcoming anxiety is twofold:

First, recognize any life stressors that may be contributing to chronic worry or stress… and do something about it.

• Eliminate stressors where you can. Find another job, take 10- to 15-minute “calm” breaks throughout the day, or learn to say “no” so you don’t constantly feel overwhelmed.
• Start exercising or join a fitness group. Exercise has long been proven by credible research studies to help decrease symptoms of depression and anxiety. (See our posts on yoga for beginners and the benefits of walking for encouragement on how to get started.)
• Talk to a licensed counselor or doctor. If you’re experiencing chronic anxiety or stress that you simply can’t get rid of (death of a loved one, for example, or a divorce), or if you have suffered from a traumatic event (PTSD), make an appointment with your doctor or a therapist. There’s no reason to continue living in fear when someone can help you feel better.

Second, consider taking natural remedies for panic attacks. There are a number of number of nutrients that are important when it comes to reducing anxiety—in particular the B vitamins:

• Vitamin B3 plays a role in the synthesis of serotonin.
• Vitamin B8 (inositol) has been found to help with anxiety disorders such as obsessive compulsive disorder.
• Vitamin B9 (folate) and vitamin B12 have been shown to aid in depression symptoms.

While therapeutic doses of individual vitamins have benefit in alleviating anxiety symptoms, it is always a good idea to take a multi B-complex vitamin since the nutrients work best synergistically.

Along with B vitamins, consider taking calcium and magnesium as these minerals help nourish the nervous system. While most people supplement somewhere between 400 to 600 mg of magnesium (and a corresponding 800 to 1,200 mg of calcium), evidence suggests you may need up to 1,000 mg daily of magnesium to help with panic attacks.

Other natural remedies for panic attacks include vitamin D, omega 3 fish oil, oregano oil, 5HTP, valerian root, kava, and the essential oils lavender and bergamot.

FDR once said, “The only thing we have to fear is fear itself.” Don’t let the fear of having another panic attack rage on. Begin making lifestyle adjustments—eliminating stressors and exercising regularly—and start using one or more of the natural remedies listed above. You can prevent panic attacks and start living an anxiety-free life!

[1] Anxiety and Depression Association of America

[2] JAMA. 2014;311(23):2432-2433.

[3] Neuroendocrinology. 2016;103(5):489-94.

[4] Hum Psychopharmacol. 2014 Jan;29(1):55-63.

[5] Prog Neuropsychopharmacol Biol Psychiatry. 2011 Jun 1;35(4):887-95.

[6] ISRN Psychiatry. 2013 Jan 21;2013:621453.

[7] Pharmacol Rep. 2014 Aug;66(4):534-44.

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Research has also shown that the female brain does not process the brain chemical serotonin as quickly as the male brain. Serotonin plays a major role in how the body responds to stress and anxiety.

Finally, research also suggests that women’s brains may be more susceptible to the hormone corticotropin-releasing factor (CRF). This hormone plays an important role in the regulation of the stress response.

More Theories Behind Anxiety Signs in Women

Another theory is that the female sex hormones progesterone and estrogen play a role in anxiety in women. Anyone who has suffered from premenstrual syndrome (PMS) knows that changes in female sex hormones can make you feel shaky and more vulnerable to stress.

Further thinking that female sex hormones may play a role in anxiety is evidence that anxiety disorders often manifest or worsen during pregnancy or during the first few weeks after having a baby. Some women also experience anxiety associated with menopause.

Contributing to the hormone hypothesis is the fact that supplementation with the male hormone testosterone can sometimes have anti-anxiety effects. Men, therefore, may be somewhat protected from anxiety disorders by their natural tendency to have higher levels of testosterone in their systems.

What Are Anxiety Symptoms in Women?

Feeling “on edge” is one of the symptoms that turns up among women who experience anxiety.

There is some evidence that women are more likely to suffer from physical symptoms of anxiety than men. So, an anxious woman might go to her doctor complaining of chest pain, heart palpitations, stomachaches or nausea, muscle tension or pain, headaches, fatigue, sleep problems, or other physical symptoms.

Because of this, it can take some time before the anxiety is diagnosed. It is particularly important for women suffering from these symptoms to see their doctor, as there is evidence that women who suffer from physical symptoms of anxiety may be more vulnerable to heart disease.

In addition, a woman suffering from anxiety attack symptoms is also likely to have at least some of the mental or cognitive symptoms typically associated with anxiety, including excessive fear or worry that is difficult to control, obsessive thoughts, irritability, difficulty concentrating, and restlessness or feeling “on edge.”

For further reading, see these University Health News posts:

• “Panic Attack Symptoms: Nausea, Chills, Palpitations, and 11 Other Common Reactions“
• “Panic Disorder Symptoms: What They Could Mean”
• “What Is a Nervous Breakdown?“

Originally published in 2016, this post is regularly updated.

The post Anxiety Symptoms in Women: What Causes Them, and How to Cope appeared first on University Health News.

Even if you think you’re experiencing a social anxiety disorder, you can counteract by consciously breathing deeply and slowly.

Here’s a look at other proven techniques to try when you experience anxiety symptoms and stress.

Guided Imagery

You can ramp up the relaxation response by combining calm breathing with guided imagery exercises. To try guided imagery, find a quiet place and visualize a relaxing setting, such as sitting quietly by a calming river or relaxing on the beach with the sun on your face, while breathing slowly and deeply.

Guided imagery usually works best if the guide—the person who describes the scene—is someone other than yourself, especially when you first try it. A therapist can act as a guide, but if you don’t have one, there are several guided imagery audio recordings available online, and many of them are free. Once you practice a few times with the help of a guide, you’ll likely find that you can bring yourself into a relaxed state on your own.

Deep Relaxation

Similar to guided imagery, deep relaxation involves following along with a guide who talks you through relaxing your whole body, moving from one body part to another. It is often combined with guided imagery in that after your body is relaxed, you may imagine yourself in a calm and soothing setting.

As with guided imagery, deep relaxation audio programs are frequently available online free of charge. Both of these techniques work best if you practice them regularly, not just when you’re feeling anxious. That way, your body learns how to relax and you can call up the memory of that relaxation when you need it—like when someone cuts you off in traffic.

Experiencing Anxiety Symptoms? Try Meditation

Another technique that incorporates deep breathing to help you relax is meditation. Meditation refers to any of many contemplative exercises that teach you to rest your mind. There are many meditation techniques available, but probably the most studied for the purpose of improving mental health is mindfulness meditation. Based partly on Buddhist teachings, mindfulness meditation involves sitting quietly and acknowledging your thoughts, feelings, and sensations without judgment.

Yoga and Tai Chi

While all exercise is helpful for controlling stress and anxiety, you may find yoga and tai chi particularly beneficial because they also incorporate deep breathing and meditation. While yoga practices vary widely, it is essentially an ancient Indian practice involving stretching and holding certain poses while breathing deeply.

Similarly, tai chi is an ancient Chinese practice that involves coordinating deep breathing with slow movements. Look for local, inexpensive yoga and tai chi classes. Many community recreation centers offer them. You can also check online for instructional videos, but it’s usually best to start out with a live teacher, who can make sure you are practicing correctly and not in danger of hurting yourself.

Controlling Negative Thought Patterns

When anxiety symptoms and stress start to get the better of you, it’s easy to fall into a negative spiral of fear in which you associate certain places or situations with anxiety and worry constantly about your health, safety, and success. On the road to recovery, it’s important to recognize and break these patterns. You may need the help of a professional therapist to do this but it’s worth trying to work on this on our own as well.

The first step is to recognize negative thoughts when they occur. Any thought that creates a negative body reaction—feelings of tension or fear—is a negative thought. These include thoughts like I’m going to die, I’m not good enough, or I can’t do this. You can recognize these thoughts by the effect they have on your body, making you tense up, increase your heart rate, or make you sweat or feel nauseous. That’s when you try to break the cycle.

First, realize that these are your thoughts and you have control over them. Allow yourself to release the negative energy and replace the thought with something positive, like I’ve been through this before and survived, I’m as good and valuable as anyone else, or I can try, and it’s ok to fail sometimes. Feel the difference in your body as you replace the negative with positive—and watch the anxiety symptoms disappear.

Originally published in 2016 and updated.

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So what was that 1950s housewife—and many other people like her—suffering from? Who knows? It might have been depression or a panic attack or perhaps substance abuse or some sort of chronic illness, such as fibromyalgia.

Digging Deep for a “Nervous Breakdown” Definition

“Nervous breakdown” is an informal phrase used for any number of mental health conditions and possibly for a few physical illnesses as well. While the expression is falling somewhat out of fashion, the term “nervous breakdown” is often used to refer to illnesses that are either mental or emotional in nature or have a strong mental or emotional component and that leave a person temporarily unable to function or able to meet the demands of everyday life.

Perhaps that person’s job has become too stressful, or maybe he or she is trapped in a loveless marriage and all the misery caught up. More likely, the person experiencing a nervous breakdown is suffering from a real medical condition such as depression, anxiety, or a substance abuse disorder.

Symptoms and Treatment

Definition or not, then, most of us “get” the gist behind the phrase “nervous breakdown.” The feeling that you’re headed for a nervous breakdown may make it more and more difficult to get up in the morning. You simply can’t face going into work anymore, or even seeing anyone. You may be overwhelmed by anxiety or depression, plagued with thoughts of harming yourself, or simply unable to do more than eat junk food while parked in front of the television.

If you get to that point, it’s likely you need a break from school, work, and family responsibilities, and just as likely that you’d benefit from the help of a medical professional and/or therapist.

In the past, people who had what we would consider a nervous breakdown were often sent to inpatient healthcare facilities to recover. This is less common today, although such facilities do still exist, particularly those that treat substance abuse. Ultimately, if you feel like you’re losing your mind and just can’t go on, it’s time to put everyday responsibilities on hold, talk to a healthcare professional, and get the help you need. See also our sidebar “8 Tips for Those Feeling ‘Fried.'”

Originally published in March 2016 and updated.

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Some people are unable to work or meet other responsibilities, such as caring for children or engaging in domestic duties such as shopping, cooking, and cleaning.

What Is a Nervous Breakdown… And What Does It Feel Like?

Since there’s no medical definition of a nervous breakdown, there’s no definitive list of symptoms. However, people who describe how they feel when having this type of mental health crisis often mention one of more of these symptoms:

• A change in appetite and eating habits
• A significant weight gain or weight loss
• A change in sleep patterns (insomnia, inability to stay asleep, or sleeping for many hours but feeling fatigued or exhausted)
• Trembling or shaking
• Nausea and/or vomiting
• Loss of interest in activities once enjoyed
• Withdrawal from family and friends
• Feeling hopeless or helpless
• Mood swings
• Panic attacks (chest pain, difficulty breathing, racing heartbeat)
• Paranoia
• Hallucinations

Sometimes, a medical condition or substance abuse issue can further complicate the severity of a mental health crisis.

What Causes a Nervous Breakdown?

A mental health crisis is often brought on by extreme stress. What causes stress that is this damaging?

It may be the death of a loved one, loss of a job, divorce, or other traumatic life event. Sometimes, the person may have a medical condition, such as anxiety or depression, that becomes worse when a highly stressful event occurs.

Some people are able to regain their coping skills and come out of the crisis on their own, but anyone who experiences ongoing symptoms that interfere with his or her normal activities for more than a few days is advised to seek medical help.

Treatment Options

If a person having a nervous breakdown is diagnosed with depression and/or anxiety, antidepressants or anti-anxiety medications may be prescribed. If the person was already diagnosed with depression or anxiety prior to the crisis, his treatment plan needs to be reviewed and adjusted. Psychotherapy—which also may be called talk therapy, counseling, or cognitive behavioral therapy—involves meeting with a mental health professional and discussing your situation.

Psychotherapy usually includes instruction on how to cope with stress. Tools that help to reduce stress include relaxation techniques, guided imagery, breathing exercises, and/or meditation. Physical exercise is also an effective tact for anyone wanting to learn how to de-stress.

If you experience a nervous breakdown, the key is to seek help so that you can get the assistance you need to improve your mental health and return to your normal level of functioning.

For further reading, see these University Health News posts:

• “30 Stress Symptoms You May Recognize“
• “Nausea, Chills, Palpitations and 11 Other Panic Attack Symptoms“
• “How to Deal with Stress“
• “How to De-Stress“

Originally published in May 2016 and updated.

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