If anxiety is persistent and stops you from performing your daily activities, it is definitely concerning. Read this article to know about anxiety, its causes, symptoms, and ways to tackle it.
Anxiety is your body's natural reaction to stress. It is a feeling of fear about what is to come. On the first day of school, heading off to a prospective employee meeting or giving a speech in front of a gathering may cause most people to feel fearful and anxious. But if your sentiments of anxiety are severe and they last for longer than six months and have started interfering with your life, you may have an anxiety issue.
It is ordinary to feel anxious about moving to a new place, starting a new job, or right before taking an exam. These things might feel unpleasant, but the anxiety that results may motivate you to work more earnestly and do a better job. Common anxiety is a feeling that goems back and forth but does not interfere with your regular daily existence.
On account of an anxiety issue, the sentiment of fear may be with you constantly. It can be so severe that it sometimes is debilitating. Such type of anxiety makes you stop doing things that you find exciting and appreciate. In extreme cases, it may prevent you from doing common daily activities like taking the elevator, going across the street, or leaving your home. If left untreated, this condition will worsen.
Anxiety disorders are the most common type of emotional issue and can affect anybody at any age. As indicated by the American Psychiatric Association, women are more likely than men to be diagnosed with an anxiety issue.
Anxiety is a vital part of a few different disorders. These include:
Panic Disorder - Experiencing repeating fits of anxiety at unexpected times. An individual with panic disorder may live in fear of the next attack of anxiety.
Fear - Excessive fear of a specific object, situation, or activity.
Social Anxiety Issue - Extreme fear of being judged by others in social situations.
Over-The-Top Impulsive Issue - Repeating irrational thoughts that lead you to perform specific, repeated practices.
Separation Anxiety Issue - Ceaseless fear of being away from home or friends and family.
Illness Anxiety Issue - Anxiety about your health.
Post-Traumatic Stress Disorder (PTSD) - Anxiety following a traumatic event.
Emotions can feel like butterflies in your stomach to a rapid beating heart. You might feel out of control, as if there is a disconnection between your brain and body.
Some other ways people experience anxiety are nightmares, alarm attacks, and painful thoughts or recollections that you cannot control. You may have a general sentiment of fear and stress, or you may fear a specific spot or event.
The common symptoms of general anxiety are:
Rapid shallow breathing.
Problems with concentration.
Your anxiety symptoms might be different from somebody else. That is why it is essential to know all the possible signs of anxiety.
An anxiety attack can be defined by a feeling of overpowering trepidation, stress, distress, or fear. For many people, an anxiety attack assembles slowly. It may intensify when a stressful event draws near.
Anxiety attacks can shift significantly, and symptoms may differ among people. That is because many symptoms of anxiety do not occur to everybody, and they can change after some time.
The common symptoms of an anxiety attack include:
Feeling faint or blurry-eyed.
Shortness of breath (dyspnea).
Chills or hot flashes.
A fit of anxiety and an anxiety attack share some common symptoms, but they are not the same.
Researchers do not know the exact cause of anxiety. But, it is thought to be a combination of factors. These include genetic and environmental factors. In addition, researchers accept that the regions of the brain liable for controlling fear may be impacted. Current research on anxiety is taking a more profound take at the parts of the brain that are engaged with anxiety.
A single test cannot analyze anxiety. Instead, anxiety diagnosis requires a lengthy procedure of physical examinations, mental health evaluations, and psychological questionnaires.
A few doctors may conduct a physical exam, including a blood or urine test, to preclude primary medical conditions that could cause similar symptoms.
A few anxiety tests and scales are additionally used to help your doctor evaluate the degree of anxiety you are experiencing.
When you have been diagnosed with anxiety, you can explore treatment options with your doctor. For certain people, medical treatment is not essential. Lifestyle changes may be sufficient to adapt to the symptoms.
Treatment is necessary in moderate or severe cases, which can help beat the symptoms and lead a more sensible life. Consulting a therapist or psychologist can help you cope up with anxiety attacks.
Medications like antidepressants and sedatives are used. They work to balance brain chemistry, prevent scenes of anxiety, and avoid the most severe symptoms of the turmoil.
Lifestyle changes can be an effective method to cure a portion of stress and anxiety. Some of the common home remedies include:
Get an adequate amount of sleep daily (at least for 7 to 8 hours).
Stay active and exercise regularly.
Consume a healthy diet.
Avoid alcohol consumption.
Limit the intake of caffeine.
A recent study predicts that most human deaths will be caused due to mental health problems by 2030. Most people avoid seeking medical help for anxiety out of embarrassment or social stigmas. It is time to break these stigmas and seek professional help, especially amidst the COVID pandemic. If you are uncomfortable seeking a physical consultation, you can always take the support of online platforms.
The significant signs of anxiety include:
- Feelings of stress.
- Shortness of breath.
- Sleep problems.
- Feeling nervous, tense, or fearful.
- A rapid heart rate.
- Panic attacks, in severe cases.
- Fast breathing or hyperventilation.
- Digestive issues.
- Difficulty concentrating.
- Feeling too cold or too hot.
- Chest pain.
- Tense muscles.
- Avoiding social situations.
Anxiety can cause symptoms in your body like heart palpitations, difficulty in concentration, depression, headache, loss of libido (decreased sexual desire), increased blood pressure, muscle aches, and pains.
It is impossible to cure a panic disorder like anxiety completely, but we can effectively manage that it no longer affects your life.
To identify whether you suffer from anxiety, check if you have signs and symptoms like:
- Constant fear.
- Rapid heartbeat.
- Hot flashes.
- Abdominal pain.
- Difficulty breathing.
- Eating changes, that is, either eating more or too little.
Anxiety attacks usually last for about 30 minutes, but they can also extend for an hour or even for days. When anxiety attacks occur more frequently for many days, it is considered to be an anxiety disorder.
Anxiety is sometimes a natural part of life, and it is quite common to get anxious occasionally. But if you have anxiety for no reason or reason that should not cause that level of stress, it is known as a generalized anxiety disorder.
Like happiness does not entirely go away, anxiety is also an emotion that will not entirely go away. Keeping you happy and comfortable helps you to beat anxiety.
The best exercise for anxiety are:
- Calisthenics is a kind of exercise that applies only the weight of your body and gravity as resistance. It has been known to reduce anxiety.
- Walking in nature (getting outside to get fresh air).
The only reason for you to approach the doctor is to get a suitable remedy for anxiety. You should consult a doctor if you have anxiety, especially if you have panic disorder or generalized anxiety disorder.
About 20 to 30 minutes of exercise 3 to 5 times a day can make a difference with anxiety.
Exercise can increase the cortisol level, making you feel worse, which happens only when you do it wrong. This does not mean that you need to quit doing exercise. There is evidence that regular aerobic exercise influences the brain, similar to anti-anxiety medicines like SSRIs (selective serotonin reuptake inhibitors). Exercise can also calm the amygdala (grey matter inside each cerebral hemisphere, associated with the feeling of emotions). It also maintains sleep and appetite and increases GABA (gamma-aminobutyric acid) levels, a calming neurotransmitter, which is often at low levels in the brains of people with anxiety.
Ways to soothe an anxiety attack are:
- Deep breathing means hyperventilating yourself.
- Cognitive distraction means distracting yourself from anxiety by mental distractions.
- Progressive muscle relaxation by slowly and consciously relaxing the muscle groups.
Triggering factors for anxiety disorder are:
- Health issues.
- Negative thinking.
- Public speaking before a huge crowd.
- Skipping meals.
- Financial concerns like worries about debts or saving money.
- Conflicts like arguments, disagreements, relationship problems, etc.
- Personnel triggers like post-traumatic stress disorder.
Anxiety can feel like:
- Pain or tightness in the chest.
- Upset stomach or diarrhea.
- Trembling or shaking hands.
- Restlessness and the inability to sit still.
- Altered breathing, usually fast and shallow.
- Sweating uncontrollably.
- Dry mouth.
- An uneasy warmth and feeling flushed.
- Rapid heartbeat.
Vitamin B12 and B9 are effective antidepressants, which help in proper cerebral functioning by reducing anxiety.
The foods that trigger anxiety are:
- Artificial sweeteners.
- Fast food.
- Hydrogenated oils.
- High-sodium food.
- Trans fat.
- Processed food.
- Soy sauce.
- Wheat bran.
- Canned soup.
- Red wine.
- Apple juice.
- Fermented food.
The fruits which are helpful in anxiety are:
- Citrus fruits.
- Dry fruits.
Last reviewed at:
25 Aug 2022 - 4 min read
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