In this blog we will discuss the statement “I feel like I am dying.” and what it means if you feel like you are dying. 

We will also discuss what you can do to manage and cope.

I feel like I am dying: what does it mean?

If you are thinking to yourself that you feel like you are dying, but you do not seem to be experiencing any health afflictions or any symptoms of a medical condition- it is most probable that you may be experiencing anxiety.

You might be wondering why your chest  feels like it is caving in or experiencing an increase in heart rate, and you feel like you are having a heart attack- all of this can be attributed to a panic attack which is a symptom of an anxiety disorder.

Panic attacks are usually a result of an individual misattribution to various internal and physical sensations that they experience in their body when they are under stress- chronic or acute. 

When individuals are under stress and anxiety, theur levels of cortisol- the stress hormone- are constantly elated leaving them to remain in a state of flight or straight- the stress response. 

What this means is that, for an individual under stress and anxiety, they consider everything a threat- so they are constantly hyper vigilant and alert. So when they feel something amiss in their body, instead of brushing it off like most people do- they catastrophize it. 

They start worrying about what it means, often making themselves believe that they are having a heart attack or that they are dying. Ths causes more worry and more anxiety and as a result, the anxiety bubbles over into a full blown panic attack. 

What is a panic attack?

Panic attacks are sudden and strong physical reactions in response to feelings of fear and anxiety that an individual has to seemingly ordinary and non-threatening situations. 

These attacks manifest in the form of physical symptoms like their racing heart, fast breathing and sweating, trembling, and feeling and thoughts of overwhelming anxiety and worry.

Individuals who experience panic attacks tend to also experience other symptoms such as:

• Heightened vigilance for their own physical symptoms
• Anxious and irrational thinking
• A strong feeling of dread
• Fear of going mad, losing control, or dying
• Feeling lightheaded and dizzy
• Tingling and chills, particularly in the arms and hands
• Trembling
• Sweating
• Hot flushes
• Accelerated heart rate
• A feeling of constriction in the chest
• Breathing difficulties, including shortness of breath 
• Nausea or abdominal distress
• Tense muscles
• Dry mouth
• Depersonalization and derealisation.

Individuals who experience panic attacks also develop this intense anxiety and fear of the panic attacks reoccurring that this anxiety and worry eventually leads to a panic attack because of heightened stress. When it recurs frequently over a short amount of time, the individual is believed to have Panic Disorder. 

Panic attacks usually occur when an individual is younger- usually in their teenage years or in their young adult years and persist on. Some children might also experience panic attacks under severe stress, but it is rare. 

Panic attacks can occur when the individual is under severe stress and their stress response is activated; however, it can also occur when there is no danger and they are in a stress free situation- such as them sleeping or watching TV.

It is this occurrence, when there is no inherent stressor or threat, that individuals often begin to think that they are about to die or are having a heart attack when they get a panic attack since they are unaware of what is happening to them.

What they are unaware of is probably the fact that these attacks are usually caused by high levels of Chronic (ongoing) stress or Acute stress where there is an increase in stress chemicals in the body leading to the attack. Other cases can include stimulant ingestion such as excessive caffeine intake, illnesses, and change in environment which causes fear and anxiety. 

What is anxiety?

Anxiety refers to the body’s natural response to stress and it involves a fear or apprehension of a possible threat. 

The American Psychological Association (APA) defines anxiety as 

“…an emotion characterised by feelings of tension, worried thoughts and physical changes like increased blood pressure.”

According to this definition, anxiety involves emotions, thoughts, and physiological reactions to a stressor or a state of stress. 

It is a normal response that many people have as a mechanism developed to help people survive and it is what triggers our flight or fight response in the face of danger.

However, when there is no apparent threat and this state of apprehension is caused by triggers that are inappropriate to the anxious response or this state persists for more than six months, it could be possible that the anxiety has developed into a disorder or that in its indication of a negative state of well-being. 

Anxiety that is persistent is a key part of several anxiety disorders identified by the American Psychological Association’s Diagnostic and Statistical Manual for mental disorders. 

The various types of anxiety disorders include:

• Panic disorder where the disorder is characterised by recurring panic attacks at unexpected times and individuals usually live in fear of the next panic attack.
• Specific phobia Disorder where the individual has inappropriate and excessive fear of a specific object, situation, or activity
• Social anxiety disorder where individual experiences anxiety symptoms related to the extreme fear of being judged by others in social situations
• General Anxiety disorder where the individual has a pervasive pattern of excessive, irrational, and inappropriate worry or tension regarding various aspects of their lives. 

How to cope with anxiety and panic?

Identify what is happening to you

The best thing that you can do when you have a panic attack or when you are feeling anxious is to identify what you are feeling. 

Individuals with panic attacks might fear their own feelings of anxiousness, however, you have to understand that feelings cannot hurt you, they cannot kill you, they are simply feelings that come and go. 

So acknowledge its existence in your mind and identify them for what they are and be with them instead of suppressing them or avoiding them which can make it worse. 

Don’t fight it

As mentioned above, don’t fight it. Take notice of it, acknowledge it. Remind yourself of what it is, that it is a panic attack that you are not dying and this is not a heart attack.

Don’t fight the attack by struggling against it, rather take a seat, or lie down on the floor/bed and remind yourself that it is simply your body reminding you that it is stressed out. You can choose to count numbers or sooth yourself by taking deep breaths, reciting a mantra that allows you to ground yourself to the present. 

Do not judge yourself for it

Usually, after a panic attack the individual who experienced it tends to struggle with what just happened and even more common is for an individual to judge themselves for what happened. 

They might be overly critical of themselves, they might become more anxious about their condition because of the attack etc. Understanding what it is can help and understanding that they will come and go can be a place to start.

Instead of wondering what is wrong with you, focusing on what is causing the stress and what you can do to remove or reduce the stress levels can be a good step towards healthier mental health. 

Make positive lifestyle changes

Take care of yourself. Avoid drinking and doing drugs, instead eat a healthy diet that is full of nutrients and engage in exercise- this can be walks, joining the gym, or running a marathon. 

Make changes that benefit your physical health as well as allow you to engage with a positive crowd. If you think socialisation is not something you want to do, then there are plenty of exercises that you can do alone. 

Make sure you get good sleep by developing a healthy sleep hygiene as well. 

Consider therapy

If your symptoms are debilitating or severe to the point where it is getting in the way of your day to day life, the most advisable thing you can do is to seek treatment from a mental health professional. You will have the option of engaging in:

• Cognitive behavioural therapy where your therapist will teach you how to regulate your negative and irrational thoughts when you come across triggers that cause anxiety and panic. 
• Rational Emotive Behavioural therapy which is an action-oriented type of CBT that addresses unhealthy or irrational beliefs and attitudes that influence thoughts,  emotions, and behaviours related to anxiety and panic. 
• Mindfulness-Based Stress Reduction (MBSR) which is an evidence-based program that involves mindfulness training to help people who are suffering from anxiety and other mental health issues. 
• Pharmacological treatment in the case that your anxiety is extremely severe your doctor may prescribe you antidepressants or an anti-anxiety medication to assist your treatment.

Conclusion

In this blog we have discussed the statement “I feel like I am dying.” and what it means if you feel like you are dying. We have also discussed what you can do to manage and cope.

FAQ related to I feel like i am dying

What does it mean when you feel like you’re dying inside?

When someone says that they are dying inside it mostly means that they are unable to experience feelings and emotions no matter what the situation is and this occurs due to several reasons- one being depression and the other being so emotionally burned that their brain unconsciously tries to protect themselves by not feeling. 

What is death anxiety?

Death anxiety refers to an existential fear and anxiety related to death and dying, as well as the anxiety that comes with the fear of not existing anymore after they die. 

Can you feel when death is near?

It is possible to take notice of physical changes when an individual is nearing their death. Their temperature may fall or they may run a high temperature and can appear pale and blotchy.

References

Eastham.C. ‘I Feel Like I’m Dying’: The Effects Of Panic Attacks And Anxiety – And How To Overcome Them. Independent. Retrieved on 16th Feb 2022. https://www.independent.co.uk/life-style/health-and-families/features/i-feel-like-i-m-dying-the-effects-of-panic-attacks-and-anxiety-and-how-to-overcome-them-10172654.html

Duff.R. YOU AREN’T DYING. IT’S JUST ANXIETY. DuffthePsych. Retrieved on 16th Feb 2022. https://www.duffthepsych.com/scumbagbrain/

Nunn.A. When You Feel Like You’re Dying But You’re Not. Psychcentral. Retrieved on 16th Feb 2022. https://psychcentral.com/blog/mindful-recovery/2018/06/when-you-feel-like-youre-dying-but-youre-not#1

Felman. A. What to know about anxiety. Medicalnewstoday. Retrieved on 16th February 2022. https://www.medicalnewstoday.com/articles/323454#what-is-anxiety

Panic Disorder: When Fear Overwhelms. NIMH. Retrieved on 16th Feb 2022. https://www.nimh.nih.gov/health/publications/panic-disorder-when-fear-overwhelms

Panic attack. BetterHealth. Retrieved on 16th Feb 2022. https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/panic-attack

Panic Disorder. Cleveland Clinic. Retrieved on 16th Feb 2022. https://my.clevelandclinic.org/health/diseases/4451-panic-disorder