Anxiety is a common human experience. It can manifest in many forms, including a general feeling of unease, a sense of worry, or an overwhelming sense of panic. There are various types of anxiety disorders such as social anxiety disorder, panic disorder, phobia, performance anxiety, health anxiety, etc. Anxiety often arises in response to an external event or situation, but it can also occur for no apparent reason, referred to as generalised anxiety disorder. Anxiety is often viewed as a negative experience, but it can also be adaptive in certain situations. For many people, anxiety is a constant companion, causing life-disrupting symptoms and taking away their sense of security and peace of mind. For others, anxiety only pops up now and then, causing unexpected panic attacks, leaving them confused and unsure of what to do.

What is an anxiety attack?

An anxiety attack is a feeling of intense anxiety that takes place suddenly and that can feel overwhelming and even disabling. It takes place simultaneously along with some physical symptoms such as a racing heart, sweating, and nausea. Anxiety attacks can occur at any time and can be triggered by any activity or situation. Anxiety attacks can cause significant disruption to life and can be triggered by stress, a physical injury, or a diagnosis of a serious illness. The best way to deal with an anxiety attack is to prevent it from happening in the first place. Managing your anxiety before an anxiety attack occurs can help you to feel more in control and minimise the impact of the attack itself.

Signs of anxiety

Symptoms of anxiety can vary from person to person, but in general, the body reacts to anxiety very specifically. Feeling anxious sends your body into alert mode, which activates your fight-or-flight response in search of potential danger. General anxiety symptoms include:

  1. Sweating
  2. Trembling
  3. Nervousness and tense
  4. Feeling tired or weak
  5. Heavy breathing (hyperventilation)
  6. Facing increased heart rate
  7. Having problems in concentrating or focusing on things other than the worry
  8. Not being able to control your worry
  9. Try avoiding things that trigger anxiety
  10. Facing increased heart rate
  11. Insomnia
  12. Facing gastrointestinal problems

Causes of anxiety

The cause of anxiety disorders is not completely understood by doctors. Those who are prone to anxiety are believed to be triggered by certain traumatic experiences. It’s also believed certain genes may contribute to anxiety. It is possible that anxiety is caused by an underlying health problem and could indicate the onset of a physical, not a mental, illness. However, researchers haven’t been able to identify a specific cause for anxiety. There are several factors that are thought to contribute:

⭑ Chemical imbalance:

An imbalance of chemicals can affect your mood if you are under severe or long-term stress. Anxiety disorders are usually caused by a long-term experience of stress.

⭑ Environmental factors:

People who inherit a higher risk of anxiety disorder might develop the disorder after experiencing a trauma.

⭑ Heredity:

Family histories are associated with anxiety disorders. You might inherit your anxiety disorder from a parent or both, just like eye colour.

Anxiety treatment:

Anxiety treatments such as medication and therapy are helpful, but dealing with anxiety is a day-to-day challenge. It’s a good thing that there are many natural remedies for anxiety that can be implemented at home to ease your anxiety further.

⭑ Performing exercise:

It is recommended to set up an exercise routine to follow most or all of the week to reduce stress and anxiety. If you are normally sedentary, start slowly by doing just a few exercises and add more over time.

⭑ Implement stress management and relaxation techniques:

By practising meditation for anxiety, repetition of mantras, visualising, and doing yoga, you can promote relaxation and reduce anxiety. This will calm your mind and allow you to make progress.

⭑ Having enough sleep:

Restlessness and anxiety can be exacerbated by lack of sleep. Try to distract your mind and focus on positive energy while sleeping. Speak to your doctor if you are having trouble sleeping.

⭑ Avoid drinking alcohol:

It’s possible that alcohol or drugs can increase your anxiety. If you’re having trouble quitting, see your doctor or look for support groups.

⭑ Follow a healthy diet:

Having a good diet ensures a stable physical and mental health. Ensure you eat a wide range of fruits, vegetables, whole grains, and lean proteins such as chicken and fish.

⭑ Restrict yourself from smoking and consuming caffeinated drinks:

As a result of nicotine in cigarettes and caffeine in coffee, tea, and energy drinks, anxiety can become worse.

⭑ Talk to someone:

Get emotional support by sharing your feelings and thoughts with your close friend, parents or a counsellor. It is always better to hear about a perspective other than yours to get clarity. It might be beneficial to join a support group where you can share your experiences and hear from others who experience anxiety disorders.

⭑ Try socialising:

Making plans with people you like spending time with can actually make your anxiety worse. Avoid isolating yourself from friends and family. This will also allow you to distract your mind from the current worry.

⭑ Be consistent:

Attend all of your therapy appointments and adhere to the treatment plan provided by your mental healthcare provider to prevent anxiety disorder symptoms.Other than this if you are following any particular change in your lifestyle or treatment make sure to be consistent in it in order to see gradual and positive outcome.

There is a certain amount of stress and anxiety to be expected in life and shouldn’t be of concern, however recognizing when these feelings are causing negative effects is important.Mental health professionals can help you develop new coping skills if you feel your stress and anxiety are becoming unbearable.