“The symptoms of a panic attack are very typical. “They are very violent, sudden, intense and fast and cause a lot of discomforts”.The expert indicates that in a short time, patients will have palpitations, a sensation of tachycardia, shortness of breath, chest tightness and sweating. They may notice nausea or stomach pain and feel light-headed. However, although patients usually describe this feeling of dizziness, in reality, more than dizziness, it is the fear of getting dizzy. On the other hand, in addition to the physical symptoms, some psychic symptoms may also appear, such as the feeling that things are not really around oneself or that it has an aspect it does not recognise. Finally, there is the fear of losing control or going crazy.
These crises of anguish and anxiety are not new, nor has their incidence increased with the crisis. Although all factors indeed have to do with being under continuous stress, losing your job or home can increase the risk of having an anxiety attack. However, aside from these factors, others complicate panic attacks. For example, patients who suffer from them perceive that they have a physical problem instead of an emotional one. “They believe they suffer from a serious illness, such as a myocardial infarction. which endangers his life.” To this, it is also added that in most cases, people develop the so-called avoidance symptoms, which are none other than phobic symptoms for which they begin to have an irrational and exaggerated fear. “This fear is related to the belief that if we have an attack when we are alone, we will not receive help. That’s where agoraphobia comes from, and another series of limitations that can affect people is invalidating and important.
Quit smoking: tips to control anxiety
Anxiety is one of the main consequences of quitting tobacco, a substance that could reach eight million victims in 2030, according to the World Health Organization (WHO). This organisation estimates it will be difficult to reduce its consumption to 30 per cent as planned for 2030.
Once we decide to take the step and quit smoking, how do we control the anxiety and stress that this process generates? On the occasion of the International No Tobacco Day celebrated on May 31, the insurer Cigna has launched a smoking cessation campaign that includes the following tips:
- Remember the goal and reward yourself
In the face of a crisis, it is important to remember why we quit smoking. At this point, the American Cancer Society recommends having photos of people close to you or taking a deep breath and imagining your lungs full of clean, fresh air. . To that, rewards must be added for the effort made.
- Be active and avoid places where smoking is allowed
It can be helpful to start new hobbies and move around in smoke-free environments such as shopping malls, restaurants, theatres, cinemas, or museums. During social events, it’s very effective to stay busy, immerse yourself in topics of conversation, and avoid sugary foods.
- Drink water, a balanced diet and sleep well
You have to eat five times a day in small amounts to keep your blood sugar levels constant and have enough energy to withstand the stress of quitting tobacco. For several months, it is preferable not to consume alcohol, coffee or any other beverage that the person associates with this habit. For example, consuming alcohol when trying to quit smoking reduces success by up to 40 per cent, according to the National Committee on Tobacco Prevention.
- Look for objects that replace the cigarette
If you miss the feeling of holding a cigarette or having something in your mouth, use substitutes like a pencil or something you can suck or chew, like sugarless gum, carrots, or cinnamon sticks.
- Learn to calm down
Short exercises like alternately tensing and relaxing your muscles, doing push-ups and squats, climbing stairs, or touching your toes help you relax. Experts also suggest sports like yoga.
Reasons to stop smoking.
Tobacco is related to more than 25 diseases and is responsible for 85 per cent of lung cancer cases, as well as reducing life expectancy by an average of ten years, according to figures from Cigna. Specifically, smoking causes 60,000 deaths yearly in Spain, where 24 per cent of the population is a smoker.
Experts point out that blood oxygen levels reach normal values after the first eight hours without smoking, although 50 per cent of cardiovascular risk does not decrease until after a year. Instead, the chance of getting lung cancer is reduced ten years later, by 30 and 50 per cent, compared to non-smokers.
