How to handle anxiety, panic attack: Identify the symptoms, triggers, different types for better cure

Cure for anxiety: If you have mild to moderate anxiety disorder, various psychological interventions can be beneficial. These may include mindfulness, CBT, and art-based therapy (Image: Canva)

Do you find yourself caught in moments of unease, where your heart races and worries linger, accompanied by sensations of impending doom, sweating, tingling, and discomfort in the chest? These are often signs of anxiety, sometimes leading to what feels like panic attacks.

Anxiety is an uncomfortable and often distressing vague sensation experienced by a person. It takes various forms, each with specific symptoms and triggers. Speaking about the different types of anxiety, Dr Kedar Tilwe, Consultant Psychiatrist, Fortis Hospital, Mulund, says, “Understanding these different types is important  for effective treatment and support.”

Depending on the duration and type, anxiety can be further classified as follows:

Panic disorder: 

Experiencing repeated panic attacks and having persistent anxiety about not being able to handle the episode.

What it looks like: You have sudden and intense panic attacks with symptoms like fast heartbeat and feeling breathless. You fear losing control and worry about having another attack. You avoid places like crowds or public transport.

Agoraphobia:

Avoidance of situations from which help may not be perceived as being readily available. Examples include fear of open or closed spaces and anxiety while traveling in cars or on bridges.

What it looks like: You feel extreme anxiety whenever you are in large open spaces like shopping malls or enclosed spaces like elevators. You avoid traveling alone and prefer to stay close to home where you feel safe and secure.

Performance anxiety: 

Extreme anxiety about performance in situations where a person is exposed to scrutiny by others, such as exams or presentations.

What it looks like: You feel stressed and anxious before work presentations. You worry a lot about making mistakes or being criticised by your coworkers. This makes it hard for you to focus and give your best.

Social anxiety: 

Avoidance of social situations due to fear of being judged or criticised.

What it looks like: You experience intense fear and discomfort in social situations, especially at parties or gatherings where you don't know many people. You worry about saying something embarrassing or being judged by others.

Specific phobias: 

Exposure to specific situations or objects creates intense anxiety or panic, leading to phobic avoidance of these situations.

What it looks like: You have a severe fear of flying (aviophobia). The thought of boarding an airplane triggers panic attacks with symptoms like sweating, trembling, and rapid heartbeat.

Generalised anxiety disorder: 

Continuous worry about multiple things throughout the day.

What it looks like: You constantly worry about your health, finances, and relationships. You find it difficult to control your anxious thoughts, which interfere with your daily life and cause you significant distress.

Illness anxiety disorder: Fear of acquiring an illness despite all investigations being normal.

What it looks like: You May constantly monitor your body for signs of illness and visit doctors frequently for reassurance, even when medical tests come back normal. You have an intense fear of developing serious diseases like cancer or heart disease and worry about not catching symptoms early.

Best remedies to combat anxiety:

For people with moderate to severe anxiety disorders, or those experiencing significant disruptions in their professional or personal lives, a combination of medication supervised by a psychiatrist and formal Cognitive Behavioral Therapy (CBT) is the most effective intervention, says Dr Tiler. “However, for those with mild to moderate anxiety disorders, various psychological interventions can be beneficial. These may include mindfulness, CBT, and art-based therapy for the ones who find these approaches suitable. Additionally, positive lifestyle changes such as avoiding known triggers like nicotine, alcohol, and excessive caffeine consumption can also be helpful,” he adds.