You’ve probably heard about anxiety many times, but what does it actually mean to feel it? Anxiety is a common mental health problem that refers to being in a consistent state of concern or displaying excessive amounts of fear. Everyone worries about things now and again, but to suffer from anxiety means that worrying has a weakening impact on your daily life.
Anxiety disorders are a type of mental health condition which increases day by day. Anxiety makes it challenging to get through your day. Symptoms include feelings of nervousness, irritable, restless, panic and fear as well as sweating and a rapid heartbeat. Treatments include medications and cognitive behavioural therapy. Your healthcare counsellor can design a treatment strategy that’s best for you.
It’s normal to have some anxiety. You may feel anxious or nervous if you have to face an issue at work, go to an interview, take a test or make an important decision. And anxiety can even be beneficial. For example, anxiety helps us notice harmful situations and focuses our attention, so we stay safe.
But an anxiety disorder goes over the regular nervousness and little fear you may feel from time to time. An anxiety disorder happens when:
- Anxiety interferes with your ability to perform tasks for a day.
- You frequently overreact when something triggers your emotions.
- You can’t manage your responses to situations.
What are the types of anxiety disorders?
There are some types of anxiety disorders, including:
- Generalized anxiety disorder (GAD).
- Panic disorder.
- Separation anxiety.
Other mental health conditions contribute features with anxiety disorders. This contains post-traumatic stress disorder and obsessive-compulsive disorder.
What causes anxiety disorders?
The most common aspects that cause anxiety disorders are:
Family history: People who have a history of mental health issues in the family may commonly have problems with anxiety.
Stressful events: Stress at the workplace, career tension, loss of a loved one, or troubled relationships, can also cause symptoms of anxiety.
Health issues: Disorders such as thyroid problems, asthma, high blood pressures, diabetes or a heart disease can also cause anxiety. People suffering from depression can also evolve symptoms of anxiety disorders. For instance, someone who has been suffering from depression for a long period may start to collapse at work. This can then cause to work-related stress which could develop anxiety.
Substance use: People who are heavy users of drugs, alcohol and other substances, cause anxiety problems when the impacts of the substance begin to wear off.
Personality factors: Sometimes, people with specific personality features such as perfectionists or people who like to be in control, develop anxiety-related issues.
Symptoms of Anxiety Disorder :
Anxiety disorders come with a wide range of symptoms, although not every person with anxiety shows all the same symptoms. The following are Symptoms of Anxiety Disorder:
- Fear and worry about yourself or your loved ones; fears may be general or particular
- Feeling nervous, irritable, alone, restless, or on edge
- Feeling impending danger or panic; possibly with no clear reason
- Shortness of breath or rapid breathing
- Sweating or trembling
- Heart palpitations or increased heart rate
- Difficulty concentrating
- Changes in appetite and eating patterns
- Difficulty falling asleep or staying asleep
- Gastrointestinal problems, such as nausea, diarrhea, Anal fistula or heartburn
- Excessive use of tobacco, alcohol, or recreational drugs to try to cope with stress and other uncomfortable feelings
Symptoms of anxiety may first arrive in childhood or young adulthood, and can come and go over time.
High anxiety may also lead to a worsening of chronic health conditions, such as asthma, chronic pain, high blood pressure, or diabetes.
Anxiety disorders can make it tough to get whole day. Fortunately, there are various kinds of effective treatments for anxiety disorders.
Anxiety Treatment at Home :
If you have anxiety, your healthcare counsellor may have prescribed medication. Medication can assist many people, and maybe it worked for you. But maybe it didn’t help. Or maybe you’d just rather try to control your anxiety without drugs.
If that’s your aim, you may have begun looking for option, natural and homemade strategies to manage anxiety and stress. There’s no all-purpose solution. What works for another person perhaps not work for you. What will work for you is probably to depend on the type of person you are and what approaches best fit into your life.
The following are some suggestions can help you to get started treatments at home to get rid of anxiety.
1. Manage your caffeine consumption.
Anxiety naturally increases your arousal. So does caffeine. You know that rise of energy or wakefulness you feel after drinking a Red Bull or cup of coffee? If you’re already anxious or depressed, caffeine can make you feel even more anxious. It can also retain you up at night. Limiting caffeine consumption, and cutting off caffeine six hours before bed, can also help you to control on anxiety.
Coffee’s not the only culprit. You might also want to pay attention to other ways of consumption of caffeine, as it might be hidden into your diet. Candy bars, chocolate, protein bars, energy drinks, some specialty water, chocolate or coffee-flavoured ice cream, soda, decaffeinated coffee and hot chocolate all includes some caffeine.
2. Get enough sleep.
People’s are different, but most people should try to get seven to nine hours of sleep every night. Everyone needs a good eight hours of sleep to feel well rested. If you’re in the habit of staying up late and getting up early, you’re probably not getting sufficient sleep. When you don’t get enough sleep, your body and brain don’t get the break they need to recharge and reset.
3. Consider your diet.
An unhappy digestive system may make you feel bad emotionally. A balanced diet that contains yogurt, kefir, kombucha, pickles, and other foods containing probiotics can improve mental health, leave you feeling less anxious, depressive, and improve your digestive health as well!
4. Limit social media. If you feel anxious and stressed when you can’t check your Facebook, Twitter, Instagram, Snapchat, Whatsapp or other social media accounts, you might want to consider taking some time away from them. Slowly reducing the amount of time you waste looking at your phone, tablet, or computer each day can help you work with your anxiety in manageable doses. If you want reduction, it might be helpful to use an app that tracks how much time you spend on your device.
5. Practice yoga.
Doing Yoga everyday can allow you to tune into your body with movement and mindfulness. By being more aware of your body’s sensations and signals, you can become better capable to know anxiety when it starts to bubble up. As you become more tuned in to your body, you can attend to the anxiety before it gets staggering.
6. Exercise regularly.
Physical Exercise releases endorphins, adrenaline, and other “good” chemicals and hormones in the body. It is also useful to relieve stress. But like meditation, physical exercises are not a once-and-done activity. To see the most benefit, it’s important to exercise daily. If you haven’t exercised in a very long time, or ever, start by doing a little each day. By slowly raising the amount of time you spend exercising, you will begin to build stamina and strength.
7. Practice Deep breath exercises.
Deep breathing stimulates the vagus nerve, which runs from the top of the spine to the stomach. Stimulating the vagus nerve triggers the part of the nervous system that helps the body calm down. Stimulating this nerve has been shown to help lessen anxiety that resists other types of treatment.
The amazing fact is that you don’t have to go to the doctor’s office or clinic to stimulate the vagus nerve. You can do it every single by yourself through deep breathing exercises.
8. Practice mindful meditation.
Mindful meditation has been shown to help lessen anxiety and depression. You can discover mindful meditation apps for your phone. YouTube videos and other online resources can also be useful when you first start meditating.
Many people think the target of meditation is to clear the mind of all thoughts. That’s not true necessarily. Throughout guided mindfulness meditations, you pay attention to an “anchor,” including your breath, natural sounds, or a mantra. Every time you are carried away by a thought, you bring your attention back to the anchor. It’s natural to have these thoughts, but each time you bring your attention reverse to your breath, you’re mindfully meditating!
People who experience a high level of anxiety and depression may find meditation very difficult at first, but don’t give up. With practice, anyone can master to meditate.
9. Work with a therapist.
Therapy can help to reduce anxious and depressed feelings. Counselling provides a safe, comfortable and non-judgmental place to talk about what’s on your mind. When searching for a therapist, it’s necessary to find one who’s a good fit for you. If you don’t “click” with a therapist or psychologist, it may be difficult to feel comfortable and relaxed enough to share what’s on your mind.
You don’t have to try all of the ideas listed above to start making a difference in managing your anxiety. The essential thing is to get started. To begin, select a few that feel comfortable to you and give them some time. Before you know it, you might be feeling little anxious!
There are effective treatments for anxiety
Treatment is tailored to the diagnosis and identification. Effective options include:
Lifestyle changes, such as skipping caffeine, exercising regularly, and avoiding medicines or substances that might source anxiety symptoms.
Mind-body approaches, such as deep breathing, meditation, mindfulness, and techniques to relieve muscle tension and promote calm.
Psychotherapy– Psychotherapy is likely cognitive behavioural therapy (CBT) and exposure therapy. CBT guides people to challenge and reframe distorted or unhelpful anxious thinking, because thoughts influence feelings and actions. Exposure therapy assists people tolerate and calm anxiety by gradually exposing a person to feared situations or objects under guidance from a therapist. Medicines, such as short-acting drugs called benzodiazepines, which are taken as necessary when anxiety rises. Low doses of some antidepressants, specifically selective serotonin reuptake inhibitors (SSRIs), help relieve anxiety when taken on daily bases.