"I'm going to
have an anxiety attack," we say. But, what is anxiety and what is
an anxiety disorder?
Anxiety is
apprehension and fear often marked by physical symptoms, such as sweating,
tension, and increased heart rate. Anxiety is a normal reaction to stress.
It helps you cope with tense situations and motivates you to focus on
a task. Almost everyone experiences occasional anxiety. The feelings usually
go away when the triggering event is over.
Anxiety disorders are a group of serious yet treatable health problems. One of these, Generalized
Anxiety Disorder, affects about 6.8 million adult Americans and often
coexists with depression and other mental health disorders.
Generalized anxiety disorder is excessive and chronic worry, dread or
fear that isn't related to a particular event or situation, or is out
of proportion to what you would expect--for instance, constantly worrying
about getting fired, in spite of positive feedback from the boss. Symptoms
of generalized anxiety disorder include trembling, shortness of breath,
muscle tension, pounding heart, dizziness, nausea, and trouble concentrating
and or sleeping.
What causes anxiety?
The human body
developed defense mechanisms, like the fight-or-flight response, to deal
with threats of predators and aggressors. When faced with a threat, our
bodies release hormones that rev up our nervous system to prepare for
physical action. Our heart and breathing quicken, our muscles tense and
our senses are sharpened.
But the defenses humans
adapted against physical dangers aren't effective in the same way against
the threats of modern life. We can't respond to the stresses of work,
family, traffic jams, and cell phones the same way we'd face a charging
animal. A constantly activated stress response can make you more vulnerable
to serious health problems.
How can I keep my anxiety under control?
Persistent or
chronic stress can place vulnerable individuals at risk of developing
depression and/or anxiety disorder. But you can learn what triggers your
anxiety, find ways to manage stressful situations and take good care of
yourself to minimize every day anxiety or manage the symptoms of an anxiety
disorder.
Self-help for managing anxiety
Whether you have normal anxiety or an anxiety disorder, these strategies
will help you cope:
- Take a time
out. Take a deep breath and count to 10. Stepping back from the
problem lets you clear your head.
Learn yoga, meditation and other relaxation techniques.
- Control your
worry. Spend 30 minutes thinking about your concerns and what you
can do about them. Focus more on what's really happening than on what
might happen. Then let go of the worry and go on with your day. Use cognitive therapy techniques to
reduce negative thoughts and put things in perspective
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- Ease the tension with a relaxing and enjoyable
activity. Light some candles and listen to calming music, or putter
in the garden for awhile.
- Get past it. The feelings of anxiety can seem unbearable, but you've always gotten
through them. Accept the fear and give it time to pass.
- Take
action. Identify what's making you anxious and address it. Write
it all down. Describe the worry or fear and list ways you can solve
the problem. Then take action.
- Let it go. Let the past be in the past and look forward. Change what you can and
let the rest run its course.
- Track your anxiety. Write in a journal when you're feeling anxious or stressed. Write down
what you're afraid might happen or any other negative
self-talk, then write down what is more likely to happen or what
really is. Keep a record of the action you took to solve a problem.
Recognizing your patterns can help you change the way you think about
your problems and your ability to handle them.
- Do your best instead of trying to be perfect. Perfection isn't possible, but you
can be proud of your accomplishments.
- Take care of
yourself. Get enough rest, eat a balanced
diet, exercise and take time to relax. These steps are good for
both your mind and your body.
- Talk to someone. Share your problems with a friend or counselor who can help you gain perspective. An anxiety support
group can provide encouragement and understanding. Your doctor may
be able to recommend a group in your area.
- Avoid alcohol. People suffering with anxiety may find that alcohol can temporarily
soothe their anxiety somewhat. But alcohol depresses the central nervous
system, which creates more anxiety and can even trigger panic attacks.
Caffeine, nicotine and unprescribed drugs can also aggravate anxiety.
- Get medical
help. If you continue to have anxiety that you can't control on
your own, talk to your doctor or therapist to talk about treatment alternatives.
Do
I have anxiety or an anxiety disorder?
Sources
Mayo Clinic
American Academy of
Family Physicians
Anxiety
Disorders Association of America
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