www.womanthismonth.com December 2018 37 LIFESTYLE | wellbeing DID YOU KNOW? Anxiety attacks are often used interchangeably with panic attacks. However, they are different and represent different intensities and durations. Panic attacks are the hallmark of panic disorder. They are characterised by sudden, intense fear that peaks rather quickly within minutes and is accompanied by multiple physical symptoms – palpitations, increased heart rate, shortness of breath, choking, sweating, nausea or abdominal discomfort, fear of losing control, dizziness or light headedness, fear of dying, chest pain or discomfort and derealisation (unreal perceptions). Panic attacks last for 15 to 20 minutes and then subside. Owing to multiple physical symptoms, panic disorder patients often report to the ER, convinced they have a physical illness (often a heart attack). anxiety is the sixth leading cause of disability worldwide and is associated with poorer quality of life, higher rates of unemployment and divorce. THE SOLUTION Anxiety disorders can be treated with medication, psychotherapy (talk therapy), or both. A combination of medication and therapy is recommended for recurrent and resistant cases. Dr Subathra elaborates: “Cognitive Behaviour Therapy (CBT) is regarded as the most evidence-based form of psychotherapy, particularly for emotional disorders such as anxiety and depression. It is particularly effective for phobias, panic disorders and OCD where medication alone is not effective. CBT is a time-bound, scientific and structured form of psychotherapy and has shown success in recovery and relapse prevention. It is the choice of treatment for patients who cannot take medication due to other physical illnesses, or special groups such as pregnant women and children.” DR SUBATHRA’S SELF-HELP SUGGESTIONS 1. Regular aerobic exercise such as brisk walking, running, cycling, swimming or aerobics enables the brain to produce the chemical serotonin, which alleviates the mood and helps relieve stress and anxiety. 2. Deep muscle relaxation, yoga, meditation or similar activities help to unwind. 3. Caffeine can spike anxiety, disrupt sleep, cause fatigue and interfere with one’s ability to manage anxiety further. Consider switching to decaf or avoid caffeine after 2pm, if you cannot completely skip it. 4. Alcohol and tobacco are known to worsen symptoms of anxiety – so steer clear. 5. Regulating sleep reduces symptoms and a healthy diet with fresh vegetables, fruits and high-quality protein can improve the mood. Dr Subathra says: “The only thing that is more exhausting than a mental illness is pretending you don’t have it. Anxiety is treatable and should be treated.”
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