Anxiety is an emotion of tension, worry, and anxiety. Everybody experiences anxiety to some degree, and it’s a natural reaction to stress. It can help you cope with strenuous situations, such as taking a test or coming to grips with a problem at work. Though, for people with an anxiety disorder, anxiety occurs often and can be enormous. Over 30 million adults in the United States (19.1%) have an anxiety disorder.
You can cope with anxiety caused by day-to-day stressors with some simple plan on your own if you don’t have this mental illness. Although, an anxiety disorder requires treatment from a mental health professional.
What Is Anxiety?
Anxiety is an emotion of worry, agitation, or fear about an event or condition. It’s ordinary for people to feel anxious in reaction to stress. Anxiety can be useful when it helps prepare you to react to danger. The tenacity is to release these feelings before they become purposeful, overwhelming, or all-consuming.
People with anxiety disorders like general anxiety disorder have anxiety levels that are inordinate to the threats and affect their day-to-day actions. cynical thoughts and manifestations may impede academic success, career achievements, and relationships.
Recognizing the Signs
Paying attention to changes in your body in reaction to daily aggravation and stressful life events can help you know the signs of anxiety. Normally, if your emotions feel like they’re in basically and you’re dealing with any tension, sleepless nights spent dwelling on, or panic attacks, your anxiety levels may be probably problematic.
Signs of anxiety include:
- A stir feeling in your stomach
- Giddiness or dizziness
- Headaches, backache, or other pains
- A fast, thumping, or irregular heartbeat
- Sweating or hot flushes
- Sleep problems
- Teeth grinding, especially at night
These symptoms pass once the aggravation that is causing anxiety is determined, but that’s not the case for an anxiety disorder.
How to Deal with Anxiety
It’s critical to acknowledge that what works for someone else’s anxiety may not work for yours. You can start by recognizing what (or who) activates your anxiety and what provides relief.
Coping strategies for anxiety include:
- Think about what you can change to confront anxiety head-on so that your feelings of anxiety decrease rather than grow.
- Count to 20 slowly. Repeat and count to 30 if necessary.
- Keep a journal of your moods so you can acknowledge patterns. You can also write about your thoughts of your daily life to figure out what’s really bugging you.
- Download one of the apps that offer relaxation exercises, such as deep breathing or conceit, or guidance on practicing mindfulness, which can help you stay in the present rather than being overly focused on the future.
- Exercise four to five times a week for 25 minutes to help relax your anxiety. This can be playing, dancing, or jogging.
- Avoid drinking too much caffeine like soft drinks or coffee, which is known to aggravate anxiety. Chocolate or energy bars may also contain caffeine, so check the component labels before consuming.
- Limit alcohol, which can increase anxiety and panic attacks.
- Reach out to your friends or family members who help you cope up in a positive way, and consider a timeout from people who activate your anxiety.
- Breathe with purpose to help bring yourself back to the present.
When to Seek Help
When you realize you are not able to cope with your anxiety well or your anxiety is starting to impede with your everyday functioning, you should seek help from a mental health professional. They will help you to figure out whether your anxiety is caused by an anxiety disorder.
The signs of an anxiety disorder can include:
- Anxious opinions or beliefs that are hard to control. They make you feel uneasy and tense and impede your daily life. They do not go away and can get inferior over time.
- You experience chronic physical symptoms, like a pounding or rapid heartbeat, incident aches and pains, dizziness, and shortness of breath.
- You may change in behavior, like avoiding everyday activities you used to do.
What to Expect During Treatment for Anxiety Disorder
Treatment for anxiety disorders includes medications and psychotherapy.
Analytic behavioral therapy (CBT) is one type of psychotherapy that can help people with an anxiety disorder. It teaches people different ways of thinking, behaving, and reacting to anxiety-producing and afraid objects and situations.
CBT can also help people learn and practice social skills, which is vital for treating social anxiety, where someone experiences extreme anxiety regarding social situations. It may include subjection therapy if the person is experiencing phobia-related anxiety. Subjection therapy focuses on challenging the fears fundamental to an anxiety disorder to help people engage in activities they have been avoiding.
Medications may help reduce symptoms of anxiety. The most common anti-anxiety medications are called benzodiazepines. Although benzodiazepines are sometimes used as first-line treatments for general anxiety disorder, they have both benefits and drawbacks.
Benzodiazepines are effective for relieving anxiety and take effect more quickly than antidepressants often prescribed for anxiety, but people can build up a tolerance to them if they are taken over a long period of time, and higher and higher doses may be needed to get the same effect. Some people may even become dependent on them.
Your doctor may prescribe benzodiazepines for short periods of time and the following antidepressants:
- Serotonin reuptake inhibitors (SSRIs) like Celexa (citalopram), Lnd Prozac/Sarafem/Selfemra/Rapiflux (fluoxetine)
- Serotonin-norepinephrine reuptake constraint (SNRIs) like Cymbalta (duloxetine), Effexor (venlafaxine), and Savella (milnacipran)
Side effects from SSRIs can include:
- Stomach issues
- Low Sex Drive
- Initial anxiety
You may need to try several different anxieties before finding the one that works for you. Anti Depression can take time to work, so it’s important to give the medication a chance before reaching a conclusion about its effectiveness.
Do not stop taking anti depression without the help of a doctor. When you and your doctor have decided that it is time to stop the medication, the doctor will help you steadily and safely decrease your dose. Stopping them immediately can cause withdrawal symptoms.
Anxiety is an emotion of fear, worry, and tension. It’s usually a reaction to a stressful event or trigger. It’s normal to feel worried, and you can manage this feeling by continuing a healthy lifestyle and adopting simple strategies like journaling and practicing deep breathing exercises. Nevertheless, when you feel that way all the time or your anxiety is making it hard for you to perform your daily tasks, it may be time to talk to your doctor or mental health professional.
Frequently Asked Questions
Can you deal with anxiety without medication?
Yes, but if you have an anxiety disorder, you need treatment from a mental health executive for the best outcome. Or else, you can cope with anxiety by writing in your diary about your emotions, moving your body, and practicing advertence and meditation. Sustaining a healthy lifestyle by eating a balanced diet and getting enough sleep can also help with anxiety.
How can you help someone dealing with anxiety?
The best way to help someone dealing with anxiety is to provide them mental support. Listen to and help the person come up with a plan, and attest their feelings even if you don’t understand them. You can also suggest doing a pacified activity together, such as a deep respire exercise. Helping them find a support group or asset can be helpful.
How do you deal with anxiety attacks?
Anxiety attacks can be controlled with lifestyle modifications, medications, psychotherapy, and support from loved ones. If you encounter anxiety attacks, you should consult with your primary care doctor or mental health executive immediately.