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What Is Anxiety?

Anxiety is a natural human emotion characterised by feelings of worry, nervousness, or unease. It’s a normal response to stressful situations and often serves a protective function. However, when anxiety becomes excessive, persistent, and interferes with daily life, it may indicate an anxiety disorder.

Causes of Anxiety Disorders

Anxiety disorders can arise from a complex interplay of factors, including:

  • Biological factors: Imbalances in brain chemistry or genetics.

  • Environmental factors: Exposure to stressful or traumatic events.Sleep disturbances: Insomnia, difficulty falling asleep, or oversleeping.

  • Psychological factors: Negative thought patterns, learned behaviours, and personality traits.

Signs and Symptoms of Anxiety Disorders

  • Excessive worry and fear: Persistent and uncontrollable worries about various aspects of life.

  • Physical symptoms: Rapid heartbeat, shortness of breath, sweating, trembling, muscle tension, nausea, dizziness.

  • Restlessness and agitation: Feeling on edge, unable to relax, or experiencing a sense of impending doom.

  • Avoidance behaviour: Avoiding situations or activities that trigger anxiety.

  • Sleep disturbances: Difficulty falling asleep, staying asleep, or experiencing restless sleep.

  • Concentration difficulties: Trouble focusing or experiencing racing thoughts.

Types of Anxiety Disorders

  • Panic Disorder: A pattern of recurrent and unexpected panic attacks. A panic attack is an abrupt surge of intense fear or intense discomfort that reaches a peak within minutes and is often characterised by physical symptoms like a heart palpitations, sweating, trembling/shaking, shortness of breath, chest pain or discomfort, nausea or abdominal pain, dizziness and feelings of losing control or ‘going crazy’. These attacks can occur unexpectedly and lead to persistent worry about future episodes.

  • Specific Phobias: Develop an irrational and excessive fear of a particular object or situation, such as flying, heights, or specific animals. This fear can lead to significant avoidance and disruption of daily life.

  • Social Anxiety Disorder: Marked fear or anxiety associated with being in social situations in which the individual is exposed to possible scrutiny by others, leading to ridicule or rejection. For instance, one may have excessive anxiety about having a conversation, meeting unfamiliar people, being observed while eating or drinking, or performing in front of others.

  • Generalised Anxiety Disorder (GAD): Experience chronic and pervasive worry about various aspects of life, even when there is little or no reason to be concerned. This constant worry can lead to physical symptoms like restlessness, irritability, muscle tension, fatigue, difficulty concentrating and sleep disturbances.

How to Deal With Anxiety

  • Lifestyle modifications

    • Exercise: Regular physical activity can help reduce anxiety and improve mood.

    • Healthy Diet: A balanced diet that includes plenty of fruits, vegetables, lean proteins, and whole grains can support overall mental health.

    • Sleep Hygiene: Ensuring adequate and quality sleep is crucial in managing anxiety.

    • Stress Management Techniques: Practices such as yoga, meditation, and deep breathing exercises can help reduce anxiety levels.

  • Therapy

    • Cognitive Behavioural Therapy (CBT): This is one of the most effective forms of therapy for anxiety. It helps individuals identify and challenge negative thought patterns and behaviours that contribute to anxiety.

    • Exposure Therapy: This involves gradual exposure to the source of anxiety in a safe environment to help desensitise the individual to the anxiety-provoking stimulus.

    • Mindfulness-Based Therapy: Techniques such as mindfulness meditation can help individuals focus on the present moment and reduce anxiety.

  • Medication

    • Antidepressants: Certain classes of anti-depressant are commonly prescribed for anxiety disorders as they have a dual function that affects anxiety as well.

    • Benzodiazepines: These medications can provide quick relief for acute anxiety but are generally prescribed for short-term use due to the risk of dependence.

    • Beta-Blockers: These can help manage the physical symptoms of anxiety, such as rapid heartbeat and sweating, especially in performance situations.