1. What is Anxiety?
Anxiety is an emotion characterized by feelings of tension and worried thoughts, often accompanied by physical sensations like increased blood pressure, palpitations, sweating, and epigastric symptoms. People experiencing anxiety usually have recurring intrusive thoughts or concerns. It can even resemble a feeling of dread, fear, or apprehension and, at times, without clear justification.
2. Am I anxious, or am I scared, or are both the same?
Anxiety differs from fear because the latter arises in response to a clear and actual danger. While fear and anxiety are alternatively/ synonymously used, they both hold different meanings. Fear is an emotional response to an immediate threat, while anxiety refers to anticipating future concerns.
3. What does it feel like?
- Anxiety is experienced most days for several weeks at a time by individuals suffering from it.
- Occasionally, the anxiety is expressed in a more acute form and results in physiological symptoms such as nausea, epigastric discomfort, frequent urination, breathlessness, perspiration, or rapid breathing.
4. When/How does anxiety turn into a disorder?
Most of us feel anxious in different situations in our day-to-day lives. However, when anxiety does not subside after the event has passed or continues to manifest in other seemingly non-threatening situations, it may interfere with day to day functioning of the individual. An anxiety disorder persists over time and may seem debilitating for the individual suffering from it.
5. What are the different types of Anxiety Disorders?
Although anxiety is a term commonly used to describe fear or stress felt in specific situations, some categories of anxiety disorders explain the symptoms better.
Generalized anxiety disorder (GAD)
The essential feature of generalized anxiety disorder, or GAD, is anxiety, which is experienced across situations and is not limited to anything specific happening around the individual. In this, the primary symptoms of anxiety manifest most days or at least several weeks or months at a time. The most common symptoms include worries about the future, restless fidgeting, headaches, inability to relax, dry mouth, sweating, epigastric discomfort, etc.
Panic Disorder
The essential features are recurrent attacks of severe anxiety (panic) that are not restricted to any particular situation and are, therefore, often unpredictable. There’s a sudden and intense fear that brings on a panic attack. During a panic attack, one may break out in a sweat, have chest pain, and have a pounding heartbeat, i.e., palpitations.
Social Anxiety Disorder
It is also known as social phobia. One feels overwhelming worry about everyday social situations. Individuals experiencing social anxiety also think that they are being judged, embarrassed, or ridiculed.
Specific Phobias
There is an intense fear of a specific object or situation, such as heights or flying. The fear goes beyond what’s appropriate and may cause you to avoid ordinary situations.
Agoraphobia
This includes fears not only of open spaces but also of crowds, traveling alone in trains, buses, or planes, and the difficulty of an immediate, easy escape to a ‘safe’ place. The severity of anxiety and the extent of avoidance behavior can differ from person to person. Agoraphobia can be the most incapacitating of all, as people can become completely housebound due to their fear of collapsing and being left helpless in public.
Medication-induced Anxiety Disorder
Use of certain medications or illegal drugs, or withdrawal from certain drugs, can trigger some anxiety disorder symptoms.
6. Will I ever be cured completely?
Anxiety happens to be the body’s natural response to stress, perceived threats, and fear. It usually goes away once the threat or stressor passes and your system calms down. However, when anxiety lingers beyond the triggering event, and the person experiencing it does not feel in, it can become overpowering. Chronic (long-term) or severe anxiety can seriously impair your day-to-day functioning. Anxiety and related symptoms can be treated and managed effectively.
Anxiety is a natural response that occurs as a reaction to a perceived threat. It is, therefore, difficult to completely stop anxiety from manifesting itself. Individuals suffering from anxiety disorders can be equipped to manage the effects of the condition with the help of psychotherapy, sometimes in combination with medications depending on the coexisting conditions.
7. What can help? (Treatment)
Anxiety can be treated by licensed psychologists, psychiatrists, and other mental health professionals. Anxiety disorders sometimes coexist with other conditions (comorbidities), such as depression or substance use disorder. When seeking care for your anxiety, it’s important also to address any other mental health conditions.
Talk Therapy is found to be effective in treating Anxiety Disorders. It includes different forms, such as:
- Cognitive Behavioral Therapy (CBT)
- Dialectical Behavior Therapy (DBT)
- Acceptance and Commitment Therapy (ACT)
- Interpersonal Therapy (IPT)
8. Help yourself
1. Question your thought pattern
Negative thoughts can take root in your mind and distort the severity of the situation. One way is to challenge your fears, ask if they’re true, and see where you can take back control.
2. Practice focused, deep breathing
Try breathing in for 4 counts and breathing out for 4 counts for 5 minutes total. By evening out your breath, you’ll slow your heart rate, which should help calm you down. The 4-7-8 technique is also known to help with anxiety.
3. Use aromatherapy
Whether they’re in essential oil form, incense, or a candle, natural scents like lavender, chamomile, and sandalwood can be very soothing. Aromatherapy is thought to help activate certain receptors in your brain, potentially easing anxiety.
4. Go for a walk or do 15 minutes of yoga
Sometimes, the best way to stop anxious thoughts is to walk away from the situation. Taking some time to focus on your body and not your mind may help relieve your anxiety. Getting some quick exercise can help boost your mood and calm your mind.
5. Write down your thoughts
Writing down what’s making you anxious gets it out of your head and can make it less daunting.
If your anxiety feels overwhelming or unmanageable, reach out to a healthcare or mental health professional for help. You don’t have to handle this on your own. Help is available; you just have to ask for it!