Everyone experiences anxiety from time to time. When anxiety becomes excessive, persistent, or irrational, it can interfere with your daily life and well-being, but it can also be a source of anxiety. It is a feeling of nervousness, worry, or fear that can help you cope with challenging or stressful situations. Anxiety becomes a disorder when it becomes excessive, persistent, or irrational.
Anxiety is not a single cause, but rather the combination of factors that increase your chances of developing it. These factors include:
From your parents or relatives, you may inherit a tendency to be anxious or sensitive to stress.
An imbalance of certain chemicals or neurotransmitters in your brain may affect your mood and emotions.
There are certain characteristics that may make you prone to anxiety, such as perfectionism, low self-esteem, or a need for control.
Events in your life that trigger or worsen your anxiety may include abuse, violence, loss, illness, or divorce.
Noise, pollution, overcrowding, or pressure from work, school, or family may contribute to your anxiety.
Symptoms of anxiety vary depending on the type and severity of the disorder. However, some common symptoms are:
Anxiety can cause physical symptoms in your body, such as:
Racing heart
Sweating
Shaking
Shortness of breath
Chest pain
Nausea
Dizziness
Headache
Anxiety may cause you to experience mental or emotional changes, such as:
Feeling nervous, restless, or tense
Having a sense of dread or panic
Having trouble concentrating or remembering things
Having difficulty sleeping or having nightmares
Having irrational or negative thoughts
Having low mood or depression
As a result of your anxiety, you may act differently, such as:
Avoiding situations or people that make you anxious
Seeking reassurance or support from others
Using substances such as alcohol or drugs to cope with your anxiety
Performing rituals or compulsions to reduce your anxiety
Your medical history, symptoms, and how they affect your life will be asked by a doctor or a mental health professional to diagnose anxiety. The following criteria may be used to diagnose anxiety: they will perform a physical examination and order tests to rule out any medical conditions that may cause or mimic anxiety.
You have excessive and persistent worry about various aspects of your life for at least 6 months. The worry interferes with your daily activities.
A panic disorder is characterized by recurrent and unexpected panic attacks, which are accompanied by intense fear and physical symptoms.
There is a social anxiety disorder (SAD) when you experience significant fear, anxiety, or distress in social situations where you may be scrutinized or judged by others.
Fear of a particular object or situation that poses little or no actual danger. You avoid the object or situation or endure it with intense anxiety.
An obsession-compulsive disorder (OCD) is characterized by recurrent and intrusive thoughts (obsessions) that cause anxiety and repetitive behaviors (compulsions) that reduce anxiety.
When you experience or witness a traumatic event that involves death, injury, or violence, or that threatens death, injury, or violence, you develop persistent and distressing symptoms of post-traumatic stress disorder (PTSD). In addition to flashbacks or nightmares, the patient avoids reminders of the event, experiences negative changes in mood and cognition, and is easily startled or on edge as a result.
Treatment of anxiety depends on the type and severity of the disorder. The main goals of treatment are to reduce symptoms, improve quality of life, and prevent relapse. The options include:
The therapist may use different types of psychotherapy, such as cognitive-behavioral therapy (CBT), exposure therapy, etc., to help you understand and cope with your anxiety.
The acceptance and commitment therapy (ACT) or mindfulness-based therapy can help you identify and challenge the negative thoughts, feelings, and beliefs that fuel your anxiety. Additionally, they can help you develop coping skills, relaxation techniques, and acceptance of your anxiety.
It is possible to reduce anxiety symptoms or co-occurring conditions such as depression, insomnia, or panic attacks by taking prescribed medications. Antidepressants, antianxiety drugs, beta blockers, and sedatives are some of the medications that can be used to treat anxiety, but they are not sufficient in isolation and should be used in conjunction with psychotherapy.
Changing your daily habits and routines can help you manage your anxiety and improve your well-being. These include:
Eating a balanced diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats can support your mood and brain function.
Exercise regularly for at least 30 minutes five days a week. This can boost your mood and reduce stress, as well as improve your physical health.
Sleeping seven to eight hours a night can help restore your body and mind, regulate your emotions, and even help you cope with stress.
Substances such as alcohol, caffeine, nicotine, or drugs can worsen anxiety and interfere with sleep, mood, and medication.
Relaxation techniques such as deep breathing, meditation, yoga, and massage can calm your nervous system and reduce anxiety symptoms physically and psychologically.
Support from family, friends, or others who understand your situation can help you feel less isolated and alone and provide emotional and practical support.
Since anxiety is a complex disorder with multiple causes and factors, there is no sure way to prevent it. However, there are some possible ways to reduce the severity of anxiety.
Identifying your triggers and signs of anxiety early and seeking help if necessary
Attending regular sessions with your therapist or counselor and following your treatment plan
Reporting any side effects or changes to your medication to your doctor
Developing coping skills, stress management techniques, and positive self-talk
A healthy lifestyle includes a balanced diet, regular exercise, adequate sleep, and avoiding substances
Establishing a supportive and trustworthy social network that can help you cope with anxiety
Everyone experiences anxiety from time to time. When anxiety becomes excessive, persistent, or irrational, it can adversely affect your well-being and daily life. This is when anxiety becomes a disorder that requires professional assistance. There are ways to overcome anxiety and live a fulfilling life with treatment and support.
