1. Identifying Your Anxiety Triggers
Panic attacks begin in the mind. During the early stages of panic, your thoughts may race over memories of past failures and disappointments and your mind may ruminate, imagining the worst possible outcome to everyday events. If the fight-or-flight instinct kicks in and there's no imminent physical threat, your body may go into defense mode. This may cause all kinds of physical reactions, from excessive sweating and shortness of breath, to dizziness and chest pains.
2. Notice When You're Changing Your Life to Avoid Anxiety
Frequent panic attacks may lead to the development of phobias. For example, if you experience more than one panic attack while riding in an elevator, you may develop a phobia of elevators. Over time, this can affect your personal and professional life. Many people who experience frequent bouts of anxiety learn to adjust their lifestyles to avoid panic attacks. While this may seem like a good preventative measure, it's actually quite limiting. Altering your lifestyle to avoid feelings of anxiety is one of the major warning signs of a panic disorder, a more serious condition that should be discussed with a doctor or counselor.
3. Are You Having a Heart Attack?
If you live a fairly healthy lifestyle and you suddenly feel like you're having a heart attack, you may be experiencing symptoms of anxiety. A racing heart is one of the most common signs of anxiety. If your heart rate is off the charts, briefly access what's going on around you. You may have been triggered by a social setting or by a pending, and seemingly impossible, task. Remember, the source of your elevated heart rate is fear and not physical danger. Keep in mind that most panic attacks only last about 10 to 20 minutes. If your heart continues to race after 30 minutes, you may want to call your doctor.
4. Pay Attention to Your Sleep Patterns
Another common warning sign of anxiety is insomnia. Most people get into bed and spend a few minutes thinking about the events of the day. If you're suffering from anxiety, even the smallest mistakes can keep you awake for hours. You may become so restless that you turn the light back on and start writing to-do lists for the next day and plotting out ways to improve productivity. Some people intensify anxiety-based insomnia by loading up on alcohol and caffeine throughout the day. These substances may offer temporary relief, but they actually contribute to higher levels of anxiety as the day winds down.
