When we get anxious or scared, we tend to breathe much more quickly than normal. This isn’t a problem if we do it for a short time, but it can make us feel uncomfortable or ill if we do it for a long time. We call this fast breathing ‘Hyperventiliation’.

Hyperventilation can have a peculiar effect on our body and cause:

  • Dizziness
  • Pains in our stomach or chest,
  • Tingling in our hands, face, arms or legs
  • Exhaustion

These sensations can make us feel even more anxious, especially if we don’t know why they’re happening! We may even start to think there is something seriously wrong with us or our bodies. Some people feel as if they are going to faint, or have a heart attack, or be sick, which makes us even more anxious!

Hyperventilation can lead to physical symptoms which can cause anxiety, which in turn makes us hyperventilate more. This is called a Panic Cycle.

Running away from our fears can make anxiety worse

When we feel threatened, the fight or flight response is activated. One way to turn this system off is to run away and get as far away from the threat as possible!

Have you ever refused to do something because it made you anxious? Like not going swimming or backing out of a busy cinema?

The problem with ‘running away’ from situations that make you feel anxious is that it becomes a habit which becomes stronger and harder to break. You feel anxious, run away, feel better – then the habit of running away is so strong that your body links running away with feeling better.

But if you face whatever is making you feel anxious (as long as it’s not dangerous), you will be more likely to get used to feeling anxious and develop skills to beat your anxiety then you will slowly stop feeling anxious.

This might sound impossible to you at the moment, but we’re going to show you some strategies to help reduce your anxiety which will make facing your fears much easier to do.

Ahmed’s experience

I am not feeling well and I want to go home.

Ahmed has been asked to give a presentation at work. He’s very nervous about doing it, so right at the last minute he makes an excuse, says he’s ill, and goes home sick.

The next week Ahmed’s asked to host a meeting and, he starts to feel anxious again. Because his body wants to stop him feeling so uncomfortable, his first thought is “How can I get out of this?”. Although he really wants to be able to do this, he ends up giving his boss an excuse not to do it. At this rate Ahmed will never break the habit of running away from his fears!

Stop anxiety ruling your life

Earlier we asked you to write down the most common symptoms you feel when you are anxious in your journal.

It is important that you know your own symptoms of anxiety – then if they happen you won’t worry that it’s something more serious and you’ll know it’s time for you to use one of our anxiety beating skills.