By: Ananaya Khanna and Lakshita Arora
Abstract
ANXIETY
You may be experiencing anxiety.
Don't worry, you're not alone! Anxiety is a common mental health condition that affects millions of people worldwide.
we'll help you understand anxiety and
provide tips on managing it.
TYPES OF ANXIETY DISORDER
Generalized anxiety disorder: It occurs on a daily life basis. It is not the same as occasionally worrying about things or experiencing anxiety due to stressful life events. People living with GAD experience frequent anxiety for months, if not years.
Symptoms of GAD include:
Feeling restless, wound-up, or on edge
Being easily fatigued
Having difficulty concentrating
Being irritable
Having headaches, muscle aches, stomachaches, or unexplained pains
Difficulty controlling feelings of worry
Having sleep problems, such as difficulty falling or staying asleep
Panic disorder: People have frequent and unexpected panic attacks i.e. attacks are sudden periods of intense fear, discomfort, or sense of losing control even when there is no clear danger or trigger. Not everyone who experiences a panic attack will develop panic disorder.
During a panic attack, a person may experience:
Pounding or racing heart
Sweating
Trembling or tingling
Chest pain
Social anxiety disorder: An intense, persistent fear of being watched and judged by others. For people with social anxiety disorder, the fear of social situations may feel so intense that it seems beyond their control. For some people, this fear may get in the way of going to work, attending school, or doing everyday things.
People with social anxiety disorder may experience:
Blushing, sweating, or trembling
Pounding or racing heart
Stomachaches
Rigid body posture or speaking with an overly soft voice
Difficulty making eye contact or being around people they don’t know
Feelings of self-consciousness or fear that people will judge them negatively
Phobia-related disorders: A phobia is an intense fear of—or aversion to—specific objects or situations. Although it can be realistic to be anxious in some circumstances, the fear people with phobias feel is out of proportion to the actual danger caused by the situation or object.
How to Manage Anxiety
Learning about anxiety
mindfulness: guides us to bring our attention back to the present moment and unhook from thoughts that are causing anxiety.
relaxation techniques: Anxious mind is never relaxed, knowing how to release muscle tension can be a helpful strategy.
correct breathing techniques: physical symptoms of anxiety may be triggered by hyperventilation, which raises oxygen levels and reduces the amount of carbon dioxide in the blood. Carbon dioxide assists in the regulation of the body’s reaction to anxiety and panic
dietary adjustments: The mineral magnesium helps muscle tissue to relax, and a magnesium deficiency can contribute to anxiety, depression, and insomnia. Inadequate intake of vitamin B and calcium can also exacerbate anxiety symptoms. Make sure your daily diet includes foods such as wholegrain cereals, leafy green vegetables, and low-fat dairy products.
learning to be assertive: A person with an anxiety disorder may have trouble being assertive because they are afraid of conflict or believe they have no right to speak up. However, relating passively to others lowers self-confidence and reinforces anxiety.
medication: Research studies have shown that psychological therapies, such as cognitive behavior therapy, are much more effective than medications in managing anxiety disorders in the long term.
support groups: Support groups allow people with anxiety to meet in comfort and safety, and give and receive support. They also provide the opportunity to learn more about anxiety and to develop social networks.
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