What is anxiety?
The
definition of anxiety,
according to the Merriam-Webster online dictionary, is a "painful
or apprehensive uneasiness of mind, usually over an impending or
anticipated ill; fearful concern or interest; an abnormal and
overwhelming sense of apprehension
and fear often marked by physiological signs (as sweating, tension, and
increased pulse), by doubt concerning the reality and nature of the
threat, and by self-doubt about one's capacity to cope with it."
We
often associate anxiety with negative
emotions. It's often
accompanied by fear and worry and sometimes causes physical symptoms
such as nausea or chest pain. Anxiety is a complex emotion and
affects both the body and the mind. When we get anxious about
something, our brain tells us to get our body ready to cope with
whatever is threatening us. For this reason, the heart rate
increases and the blood pressure goes up. Increased amounts of
blood will go to various muscles in the body, and the function of the
digestive system will slow down.
People who have anxiety will generally have a sense of dread. Different
processes in the body, both voluntary and involuntary, will take place
with the goal to get the person away from what is perceived as a
threat. Anxiety is an important emotion because it activates the
"fight or flight" response in human beings, a built-in mechanism to
shield us from harm and increase our survival rate.
What causes anxiety?
Anxiety can be caused by
different things such as stress, negative thoughts, side effects of
medications, medical illness, withdrawal from drugs, diet or lack of
oxygen.
While anxiety is natural and
necessary to protect us from danger, a person with extreme amounts of
it may experience what is called an anxiety disorder. In acute cases,
people with anxiety disorders may have strong cases where they are
extremely frightened.
Types of anxiety disorders:
1. Generalized anxiety disorder: This is a common type of anxiety disorder that affects
a
much larger segment of the population. It is common in both males
and females and is characterized by extended periods of anxiety that is
not related to any particular thing or circumstance.
2. Panic disorder: This
type of anxiety disorder causes severe panic attacks, which can result
in dizziness or breathing problems. These attacks customarily
reach their peak in about 10 minutes and often cause their victims to
think they're dying.
3. Obsessive-compusive disorder: This is a type of anxiety disorder which causes people
to imagine the need to do something obsessively in order to lessen
their anxiety, such as washing their hands numerous times a day.
4. Post-traumatic stress disorder: This type of anxiety disorder develops following a
traumatic event such as physical abuse, a natural disaster, a car
accident, etc. A person with this disorder will have frightening
thoughts and memories.
5. Social anxiety disorder: Also
called social phobia, this condition is characterized as a fear of
social situations, and a person will often avoid events or
circumstances where they think they may be the center of attention or
be judged by those around them.
6. Phobias: A person
suffering from this type of anxiety disorder will have an abnormal
amount of fear of a certain object or circumstance. People who have
phobias are likely to have extensive imaginations and understand that
their fear is often irrational.
What are the physical symptoms of anxiety?
Some of the physical
symptoms of anxiety can include:
- sweating
- palpitations
- shortness of breath
- trembling
- sense of choking
- nausea
- chest pain
- fear of dying
- inability to think clearly
- dizziness
- numbness or tingling
- feeling of being detached from
surroundings
- chills
- hot flashes
- problems sleeping
- muscle tension
- feeling of impending doom
How can you cope with anxiety?
Here are a few suggestions
to help you cope with anxiety:
1. Do research and find out everything you can
about anxiety and anxiety disorders. Learning more about
the condition may better equip you to overcome it.
2. Keep a journal. You may be
surprised at how putting your feelings on paper will help relieve your
anxiety.
3. Exercise. Physical exercise
releases the "feel-good" hormones in your body and does wonders to
relieve anxiety and depression. If all you can do is take a brisk
15-minute walk every day, that will help.
4. Meditate or pray. Set aside
time every day to quiet your mind by meditating or praying. This
can be difficult to do if your anxiety seems to consume you but will be
rewarding if you stick with it.
5. Think positive thoughts. This
can also be a difficult thing to do when you have anxiety but practice
makes it easier. Think about the good things in your life and
things for which you're thankful.
6. Listen to soothing music. Music has a way of helping us relax. Allow
yourself to really listen to the different musical instruments and the
melody and feel your anxiety drain away.
7. Practice deep breathing. Breathing
exercises can be beneficial when dealing with anxiety. Make sure you're
in a comfortable position, either sitting, lying or standing.
Breathe in slowly through your nose to the count of eight.
Breathe deeply until it feels like your lungs are fully expanded.
Hold that breath and count to four. Then exhale slowly through
your mouth to a count of eight, until it feels like your lungs are
completely empty. Repeat this process several times. As you
practice this breathing exercise, you will be able to breathe more
deeply and relax more.
What are the treatment options for anxiety?
There are several methods
that are used to help those who suffer from anxiety, some of which
include medication, herbs, psychotherapy and natural techniques.
If you suffer from anxiety, it's important to remember that you're not
alone and there are ways to overcome it.
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