…and three more you just knew
1. Yawning can be an anxiety symptom
Excessive yawning is a sign that the central nervous system is hyper-activated Therefore it can be an indication of general anxiety, uneasiness and stress. It is one of the early warning signs we can use, so we can prepare.

2. Coke may make us more susceptible to an anxiety attack
Yes, true. Cola drinks contain caffeine, which numerous studies have shown to trigger panic attacks in people with anxiety disorders. However, caffeine-free colas are safe for us.

Obviously coke is not our only source of caffeine. Coffee is the main culprit but caffeine hides in many products, such as cold medications, slimming products, medications to stay awake (often taken by students to study through the night and by people driving long distance). Caffeine is also the active ingredient in energizing herbs like yerbe mate and in guarana. Many ‘energy’ sweets and drinks depends on caffeine to give you that energy spike. Check the labels!

3. Cutting out coffee can actually trigger an anxiety attack
Yes, true. Caffeine withdrawal symptoms cause headaches, jitteriness and headaches … symptoms we correctly associate with previous anxiety attacks. Expecting or fearing a panic attack often triggers it.
For us the best way to cut out coffee is to wean ourselves from it slowly. This way we sidestep the withdrawal symptoms.

The same goes for other sources of caffeine, like colas, guarana or yerbe mate.

4. Weight loss diets cause panic attacks
There is some truth in this, too – but only if we use a diet supplement or slimming product loaded with caffeine.

5. One is more likely to get an anxiety attack in the winter
It is not about the season but about colds medications. If you use cold medicine with caffeine you may be triggering the panic attack via your medication.

If you notice a seasonal tendency it is likely that some behaviour or situation (e.g. drinking more alcohol over the holidays) or stressful situation (e.g. visiting where you feel uncomfortable) or time pressure (e.g. deadlines, too much to do and cut-off times) is to blame. Try and see if you can identify a pattern.

6. Journaling / blogging may increase anxiety.
Although these activities often release anxiety much depends on how your approach.

It is a generally held truth that if you can’t find a solution to a problem within fifteen minutes of thinking about it, your chance of finding a solution plummets to zero by 40 minutes. If your journal or blog means that you will be working through your problem towards some outcome it will release your anxiety. But if it feeds your internal dialogue into a pattern of repetitive, unstoppable, racing thoughts it may increase your anxiety.

Much depends on what permissions we give ourselves. If we tell ourselves ‘OK, we may fail, we may be more anxious than other people’ it may help us get some of our anxiety out of our systems. But if we experience our failing acutely and beat ourselves up about it while we write we are only increasing our stress levels.

7. Bag breathing isn’t the answer
It certainly does help and it is a good first-aid approach. It also helps to simply breath very slowly in by using the tummy muscles and then to breathe out very slowly, through the nose. Both techniques re-balance the oxygen-carbon dioxide levels in the blood, which prevents the anxiety chain reaction in the body.

However, if you need this type of therapy regularly it is far better to get proper help such as a self-help guide, therapy or medication.

And three more findings, as confirmed by the latest research

8. Many alcoholics are actually self-medicating their anxiety panic attacks
Yes, true. Alcohol is often used by panickers to cope with fear. Soldiers not knowing when an attack is due are especially vulnerable, as well as people with social anxiety and those of us facing an ordeal or challenge like a presentation at work, competitive sport or social event. In fact, a recent study shows that one in five of alcoholics are actually panickers who originally were self-medicating and then fell prey to addiction.

We’ve all used alcohol to help us … we’ve always known about this one!

Alcohol is a very poor substitute for proper medication for panic attacks, as it is addictive and actually adds to our woes. What we really need is proper anxiety treatment.

9. A panic attack can last days on end
We are always told that a panic attack never last more than ten minutes, and often less than five minutes, or even as short as one single minute. We are told this by doctors and therapists who’ve never been through it.

We know different - many of us have been through endless hours of anxiety and peak panic attacks. And science is finally describing what we experience, namely that many of us suffer serial panic attacks for hours on end. This is truly very frightening and totally exhausting.
We told them …!

10. The more polite you are the more prone you are to anxiety disorder
More evidence is being found by researchers that we who communicate in a polite and respectful way are far more likely to become anxious and develop intense anxiety and panic attacks. It is not clear why this unassertive way of communication leads to a physical expression such as a panic attack.
Once again, we’ve always noticed that it is the nice guys and good girls who share our experience.

In conclusion

What scientists and we ourselves all know is that we overcome anxiety only when we are armed with more knowledge about it.

A reliable self-help guide is one of the best ways to inform yourself well.

Do look at Panic Away, by Joe Barry. This guide has helped over 27 000 people get rid of their anxiety and panic attacks.