What is Anxiety?

Anxiety involves having persistent worry and fear about everyday situations or new ones. You will experience changes in your body such as increased heart rate, trembling, sweating, etc. It may affect your functioning of an individual. The constant worry over things around, may lead to being fatigued, hence it’s important to take care of self. If you are experiencing this frequently then seeking help can aid you to deal with it better.

Types

Generalized anxiety disorder (GAD)

Experiencing constant or uncontrollable worries about various things in everyday life. Each individual experiences different kinds of symptoms when going through the daily worry-some state. Common physical symptoms are sweating, restlessness, difficulty swallowing and using the restroom a lot.

Obsessive-compulsive disorder (OCD)

Experiencing repetitive unwanted thoughts (obsessive thoughts) and/or uncontrollable behaviours or urges (compulsive actions). These thoughts and actions do not give any pleasure. Individuals often spend a significant amount of time and energy engaging in their obsessions and compulsions in order to reduce anxiety. One may end up engaging in extensive rituals, like – repetitive cleaning to avoid germs, repetitive counting to avoid making any mistakes, re-arranging objects again and again due to the need of them being in a certain order, etc.

Panic disorder

Sudden burst of intense fear triggering physical changes, when there is no exact reason or cause of panic. Feeling constantly afraid of having another attack. This fear itself can become the trigger of another one. Common symptoms of a panic attack are chest pain and difficulty in breathing which makes one feel that they may be having a heart-attack or about to die.

Post-traumatic stress disorder (PTSD)

People experience persistent worry due to an unpleasant experience that had occurred in the past or recent times. One may have experienced flashbacks or bad dreams of that episode, much like re-living the event. Having a physiological reaction, like heart rate becoming faster is common after it.

Signs

Mind

MIND

Feeling strained, nervous or uneasy
Feeling like the world is going too fast or slow
Unable to stop worrying or thinking that bad things will happen
In need of repeated assurance from others around or getting worried that people are angry or unhappy with you
Expecting the worst possible outcome in a given situation

Heart

HEART

Feeling blue or feeling low most often (depression)
Having a sense of fear, or being afraid of the worst
Feeling angry or irritable
Feeling a loss of control over one's thoughts or emotions
Feeling of something terrible is about to happen
Feeling a loss of control over one's thoughts or emotions

Body

BODY

Rapid breathing or shortness of breath
Fast beating heart rate or irregular heartbeat
Excessive sweating or suddenly feeling hot
Sleep difficulties or changes in it’s pattern
Feeling shaky or dizzy
Feeling impatient or being fidgety and unable to sit still
Dizziness or light-headedness
Feelings of exhaustion and fatigue

Action

ACTION

Difficulty in taking care of yourself
Difficultly maintaining performance at work
Maintaining performance at work becomes difficult
Difficulty in maintaining performance at work

Causes

Several factors may cause anxiety in people, which are,

Present life situation – Life has different challenges each day. People react differently to each of them. The unpleasant experiences are the ones that cause much discomfort leading to anxiety. For example, losing a close acquaintance, experiencing separation, financial pressure, unemployment, etc.

Childhood or past experiences – Many have experienced difficulties in their childhood, even when growing older. Past traumatic events, such as physical or emotional abuse, accidents, or witnessing a distressing event, can lead to the development of anxiety disorders.

Physical and Mental Well-being – If an individual has pre-existing mental health or physical health concerns, it could contribute to further worrying over it. Such health conditions can lead to one having challenging symptoms, which needs medication. Often long term treatment through medicine may have side effects, leading to hormonal imbalance or anxiety. In this condition it is important to consult a doctor.

Genetic disposition- It has been observed that if any family member with whom one has a connection through bloodline, had experienced such symptoms, then the likelihood of their future generations having similar experience increases. Imbalances in brain chemicals, such as serotonin, dopamine, and norepinephrine, can contribute to the development of anxiety disorders.

Use of alcohol or other substances – Many in order to deal with their emotions or pressure in life resort to taking substances. It may have given one a momentary pleasure, but when the effects start wearing off, symptoms of anxiety tend to set in.

Other factors: Certain personality traits, such as being highly self-critical, having low self-esteem, or being prone to excessive worry, can make individuals more vulnerable to anxiety disorders. Social isolation, a lack of social support, or experiencing bullying or discrimination can also contribute to it.

How to Help Self?

Experiencing persistent worry can be difficult. Helping oneself in this situation is very important.

Lifestyle – There are several documented lifestyle practices that have proven to be beneficial, as ways to deal with the symptoms of anxiety. Few of the simple ones are:

Exercise – A few stretches, a bit of high energy and a few steps releases feel good hormones called endorphins and pumps one up. Few minutes each day gives that needed boost to feel better.
Avoiding alcohol or other substances- Having a usual drink or two can reduce fear or take the mind off the problems. The habit of relaxing oneself only through alcohol or any other substances (tobacco or drugs), one may end up developing a pattern. Dealing with this pattern in return gives more anxiety than originally thought of.
Reducing intake of caffeine– It is said that excessive use of caffeine can induce anxiety-like symptoms, hence having in smaller quantities could be beneficial for well-being.
Healthy meals on time- Having a healthy meal at an interval of 4 hours, releases rewarding chemicals called dopamine in the body. It regulates both the energy and mood towards a feel good state.
Maintaining sleep hygiene- Maintaining your sleep schedule, that is getting sleep for at least 7-8 hours can help your system recharge to carry on another day. While sleeping, the brain releases growth hormones that help one not only grow but also repair.

2. Mindful relaxation– Mindfulness means bringing your awareness and attention to the present moment and activity. One could focus on their breath with their eyes closed by following how the air enters through the nostrils, passes through the windpipe to the lungs and then releases through the same path. It helps the mind and body relax and gives you a chance to regain control.

[Note: If it has opposite effects than the above mentioned, it may be time to consult a professional]

3. Seeking professional help – It could be overwhelming and difficult at times to deal with the exhausting feelings and worries. Seeking help from a psychotherapist or a counsellor and taking prescribed medicine for the mentioned period of time has proven to be fruitful for many going through a similar journey. It can help you understand ways to deal with the concern and give a better understanding of the existing problems. This helps you vent in a non-judgemental safe space.

4. Sharing your feelings with someone you trust- It could give you a much needed relief letting someone trusted know what all you’ve been through and how you have been feeling. It helps you gain another perspective.

How to Help Others?

It can be challenging to understand what to do when someone close to you is experiencing anxiety or panic attacks. The key to helping them is being there for them. Here are a few ways you could be prepared for the help you are about to provide:

Be a patient listener of their experience- Being able to share the experience they are going through helps them vent the locked up feelings. Sometimes, simply having someone to listen to can provide immense comfort. It is one of the best help you could provide. It helps them ease out when worked up.

They need a push, more than a pressure- It is very important to remember that in anxiety, one doesn’t choose to think or feel the way they do. At times it is not in their control. Help your friend or family member do their chores. All it needs is a bit of encouragement. Statements like, “Give it a try, you may be able to do it” would be more helpful than “You have to do it.”

Gaining more awareness about anxiety-

Knowing the symptoms, causes, and its effects can give you a basic idea of what your loved one is suffering from. Reading through the experiences of others gives a better understanding of how it develops and what people experience. It is very important to remember that every individual has different experiences and based on that are their reactions.

Take help when needed the most-

You could start by helping them

understand the necessity of a professional intervention
arranging a doctor’s appointment
be there with them when visiting a psychiatrist or a therapist if you want you to accompany them
reminder to take the medicine on time

Their constant worry may have fogged their ability to have a clear understanding of why one needs intervention; hence, they may need that extra help from you.