But, how do you know if you have had a real anxiety or panic attack? How do you know what are the normal symptoms of such an attack?

Here are 6 signs and symptoms of generalized anxiety and anxiety attacks:

1. You are constantly tense, worried or on edge

People who experience generalized anxiety are those who always seem to be on edge, worried, or tense. They might constantly have the feeling that something bad is going to happen to them, especially when they are in public places. But, generalized anxiety can be exacerbated by being in almost any situation, whether alone at home or in public. You may have generalized anxiety if you feel particularly anxious and concerned when spending time around a lot of people, being in public places, or being in open spaces.

2. Your anxiety interferes with your responsibilities

Most of us have responsibilities such as work, school or taking care of family. If your general sense of anxiety actually gets in the way of your ability to carry out these tasks, you likely have a serious problem with anxiety. In other words, if you cannot perform these essential tasks at 100% capacity and to the best of your ability, you may have an anxiety-related problem that needs attention.

3. You are plagued by irrational fears

When you wake up in the morning, do you often think about all of the potentially bad things that could happen to you that day? Do you imagine, for example, getting stuck in an elevator, being trapped in a public space with a lot of strangers, or otherwise having things happen to you that would cause you to lose control of yourself or your situation? While of course any of these things could happen, fearing them constantly is not a rational act. If you are plagued by these types of fears, it is likely you have a serious issue with anxiety.

4. You experience sudden bouts of heart-pounding panic

Generalized anxiety, as well as other causes, can lead to actual anxiety attacks. These attacks are characterized by having sudden episodes whereby your heart starts beating faster and your breathing rate increases dramatically. The attack may last from 10 to 30 minutes or longer, although it may feel like an eternity given the extremely negative physical, emotional and psychological feelings that accompany it.

5. You experience other tell-tale physical symptoms

Other tell-tale physical symptoms of an anxiety attack include a pounding heart, sweating, upset stomach, numbness of limbs or chest, shortness of breath, tremors, muscle tension, fatigue, and insomnia.

6. You experience common psychological symptoms

In the midst of a severe anxiety attack, a lot of irrational thoughts may start running like a freight train through your head. For example, you may fear that you are going to lose control or go crazy. You may also feel like you are going to pass out. And, even when you are not having an actual attack, you may constantly live in fear of having another one. Paradoxically, this fear can actually increase your chances of having another attack.

The symptoms of generalized anxiety and of an anxiety attack are unmistakable. If you have been through an attack, you will likely not forget it. The good news is that there are ways to educate yourself about how to avoid future attacks.

If you are a panic sufferer, a generalized anxiety sufferer or a phobia sufferer, you can teach your body to relax and calm itself.

Start exercising and stick to a healthier diet. Exercising releases natural endorphins that make you feel good. This natural high will give you a reprieve from the anxiety and make your body and mind feel better. Sticking with a healthy diet will help reduce some of the negative physical effects that might be happening to your body as a result of the anxiety.

A lot of sufferers often have a problem exercising and hereýs why. If youýve experienced the physical symptoms associated with anxieties or have had panic attacks than you are already worried you have a weak heart.

People who have chest pains, heart palpitations, trouble breathing and tightness in their chest are convinced that one sprint up the stairs is going to be a recipe for a heart attack and death.

These worries of course can keep you out of the gym and fearful of any kind of physical exertion. This fear then causes you physical health to deteriorate as you gain wait, lose cardiovascular fitness, muscle mass and endurance.

If youýre fearful that one run on the treadmill is going to send you into the hospital, consult a doctor to make sure you can work out and then hit the gym. The faster heartbeat is normal, the heavier breathing is normal. Start slow at the gym, maybe peddle on the bike and work your way up to more strenuous exercise. Your body and mind will realize that you are fine.

Another way to help anxiety and panic sufferers make it to the gym is to go with your safe person. A safe person is someone you feel secure with. This person can be your spouse, your brother, or your best friend. Whatýs important is that you trust your safe person; you trust that they arenýt going to leave you alone in the middle of the gym to have a panic attack by yourself.

They will help you in the case of panic or extreme fears. They are there to help you, comfort you and save you from the embarrassment of seeking help elsewhere. Often, just having a safety person along, that you can trust will do a lot to soothe your nerves and prevent a panic attack because you donýt have to be as anxious about having a panic attack.

After awhile, if you donýt have panic attacks or horrible worries, your safe person can ease out of the routine of going. This approach can be applied to anything you find nerve wracking.

Easing into anxiety causing routines or situations is a great way to manage anxious thoughts. As a sufferer everything you do should be done gradually so that it doesnýt stress the mind and take an unexpected toll. The mind needs to adjust and you need to give it the time it needs.