Anxiety is a normal emotion that everyone has, at some point. You might experience it as a knot in your gut, racing of the heart, or general sense of doom. Although anxiety is a part of life that does affect each and every one us at points, severe and persistent anxiety can ruin daily activities or even your whole well-being. In this guide, we outline what anxiety is,its symptoms how to identify them and some useful strategies that you can employ in order to handle it properly.
What Is Anxiety
Anxiety is a sense of worry, fear or unease about something with an uncertain outcome. The fight or flight response is a built in alert system to notify us of impending danger, and prepare your body for action.
There are many different varieties of anxiety disorder as well, each marked by a set of symptoms that may be similar (or not) to other types.
There are a wide range of Anxiety types and symptoms can affect people in different ways so there is not one way to label them all. Common symptoms include:
Physical signs: It may include rapid heartbeat, sweating. Hand shaking muscle tension and Headache . You might also have belly troubles, such as nausea or diarrhea.
Emotional Symptoms: Worry, fear, or being easily frightened. You may also feel very frustrated, restless or just flat out overwhelmed.
Behavioral Signs: Reactions can be driven by anxiety. You may avoid a situation or find it hard to focus or make decisions.
Category: Anxiety Disorders
There are many different types of anxiety disorders, and each one has its own characteristics.
Generalized Anxiety Disorder (GAD): An anxiety disorder marked by chronic excessive and uncontrollable worry about everyday things, such as health, money or work.
Panic Disorder : Sudden and intense fear episodes called panic attacks that may include chest pain, shortness of breath, dizziness.
Social Anxiety Disorder (Formally: Social Phobia): This involves being nervous or uncomfortable in social situations, such as meeting people for the first time.
Phobias: Irrational fears of a specific object or situation, i.e. heights, spiders (arachnophobia mchareee), flying ,etc.
Causes of Anxiety
Anxiety can be attributed to a number of things, such as;
Genetics: if there is a family history of mental health issues, like anxiety.
Brain Chemistry: A deficiency in neurotransmitters (brain chemicals) can influence the onset of anxiety.
Life Experiences: Emotional or physical abuse, grieving a loss, significant life event changes can also develop into anxiety.
Personality Traits : Some personality traits, such as perfectionism or having a negative thinking style.
Strategies to manage anxiety in the moment
1. Deep breath: Deep breathing can help you relax and alleviate anxiety. Temporarily inhale through the nose, hold a little bit and exhale slowly over time by mouth.
2. Exercise, Exercise Regularly: Physical activity helps to raise the mood by releasing endorphins. Try to do moderate exercise for at least 30 minutes on most days of the week.
3. Define a schedule: Because a routine gives comfort and offers clarity. Stick to a regular sleep, meal and work schedule.
4. Instead: Caffeine and alcohol can make anxiety worse. Keeping to a minimum quantity of consumption can assistance in reduction the levels of anxiety
5. Practice Mindfulness and Meditation: Techniques associated with mindful meditation can help you to stay grounded, present and reduce worry or stress.
6.proffesional help: If anxiety interferes with your daily life, turn to a licensed mental health professional. Anxiety disorders can very well be treated with the help of therapy i.e. Cognitive-behavioral Therapy (CBT) and medication etc.
7. Social Interaction: Seek Social connectedness with friends, family or even support groups. Talk to others: talking about how you feel can help provide relief and reduce isolation.
- Conclusion
Anxiety as a reaction to stress is normal, however when it becomes overwhelming you have got to figure out how to control it.
With the right knowledge on anxiety, identifying its symptoms and getting to know how you can play with some strategies then only understanding your mental health will become easier. Professional support and maintaining relationships are important ways of dealing with anxiety as well.