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What is anxiety?
While we all experience anxiety to some level on a daily basis and this is quite normal when faced with tasks and upsets in our daily life. Some people suffer from extreme anxiety. In cases such as this the anxiety becomes severe and prolonged and will gradually begin to interfere with the person’s day to day life and the way they live.
People who suffer from anxiety of this nature are said to be suffering from an anxiety disorder. In the majority of cases a doctor’s help will need to be sought and the person will have to take medication or therapy in order to combat the anxiety.
So what is anxiety?
Anxiety, when extreme in nature has many different feelings, to the sufferer they all cause extreme distress of different levels. Basically put, extreme anxiety causes a feeling of absolute dread. Although there might not be any reason for the person to feel this way and this makes the distress felt much more intense. The more a person thinks about the distress then more anxious they become and around goes a vicious circle.
What are the symptoms of anxiety?
The symptoms of anxiety do vary from person to person and also the intensity of the feelings also differs from person to person. The symptoms of anxiety or an anxiety attack relate to what is known as the flight or fight response. The symptoms include a feeling of dread, a very uncomfortable feeling in the pit of the stomach or even nausea or sickness. A feeling of pains in the chest and heartburn or indigestion may occur; the person might get pains in their chest that can lead them to think they are having a heart attack. Along with this there can be a shortness of breath and a tingling feeling in the hands and fingers. They could have a feeling of being disorientated, dizzy or of the world suddenly caving in on them. Along with the physical feelings the person could also suffer from psychological feelings such as insomnia, feeling exceptionally tired, not being able to concentrate on anything for a long period of time, not feeling in control of your actions and a feeling as though you are going mad.
What causes anxiety disorder?
There are many reasons why a person can suddenly have an anxiety attack, if the attack goes away and you don’t pay much attention to it then nothing more needs to be done. However, if you take notice of the strange feelings and pay them attention they don’t deserve then this will be the beginning of a vicious circle. The most common cause of an anxiety attack is stress; however other factors such as losing a loved one or the breakup of a marriage or even bullying in school can be the onset.
Types of anxiety disorders
There are many different types of anxiety disorder depending on the circumstances which caused the anxiety will depend of the classification. Common anxiety disorders include acute stress reaction, adjustment reaction, posttraumatic stress disorder and phobias.
What Causes Panic Attacks?
Panic attacks occur for no apparent or clear reason. Their causes are unknown. They may happen at the most unexpected times and may strike you unexpectedly. They are sudden and spontaneous, and as such might occur when you are under severe stress or when you are quite relaxed and in restful sleep. They might occur due to your being in a situation that you intensely fear facing or experiencing, whether real or anticipated and imaginary. In other words, your phobia (irrational fear) or phobias might trigger them. You may be alone or in the midst of doing some people, you may be doing nothing or something important, when the panic attacks might occur, without any sort of warning. For instance, you might suffer a panic attack while driving or shopping or doing something else like riding in an elevator, without you having even an inkling of what is happening to you.
According to the American Psychological Association, a panic attack clearly comes without any kind of warning as ‘a sudden surge of overwhelming fear’. It is quite common for most people to experience a feeling of being ‘stressed out’, but panic attacks come with far greater intensity and suddenness. Intense fear and abruptness most usually qualify panic attacks.
They are sometimes attributed to hereditary factors. If someone in your family has had a history of panic attacks, you might be prone to having them too. Critical transitions in life, whether associated with intense happiness or distress, like marriage or divorce, death, job loss or some highly stressful happening could be related to panic attacks in certain cases.
Some people are under the misconception that a panic attack and anxiety are similar in nature or that intense anxiety leads to a panic attack. While it may be true that in cases of people suffering from some anxiety disorder, they are likely to have panic attacks, but panic attacks do not always occur because of some anxiety disorder. Panic attacks are usually sudden and short-lived, while anxiety develops more slowly and remains as a nagging trouble for a much longer time. However, in case a panic attack occurs in a person suffering from an anxiety disorder, it is possible to prevent recurrence of the panic attack by attending to the treatment of the anxiety disorder. Similarly, when panic attacks co-occur with some other mental or physical disorders like chronic fatigue or irritable bowel syndrome, treating these other disorders will help in the treatment of panic attacks, although they do not count as causes.
Extensive researches conducted with the aim of determining what causes panic attacks have not been conclusive in their results. They have only left us with some pointers. One theory is that some people have a genetic pre-disposition to panic attacks. Another mentions some kind of a biological malfunction or imbalance might cause a panic attack. And according to yet another, psychological factors that include various irrational fears, intense stress resulting from some heart-breaking grief or loss might trigger a panic attack.
The following are some of the best ways of dealing with the various levels of anxiety:
#1. Medication
Some people who almost always are under stress and who frequently worry about all small and big things of life need help and support from medical professionals, counselors and relatives as well as friends in order to rid them of their chronic or acute anxiety disorder. Doctors usually prescribe various kinds of benzodiazepines to control anxiety. Diazepam (Valium) is one of such most commonly recommended drugs. In chronic cases of anxiety coupled with depression, they may prescribe SSRIs (selective serotonin reuptake inhibitors) in order to deal with it.
#2. Cognitive Behavioral Therapy
Initially, for people suffering from very high levels of anxiety, prescription drugs may be necessary. However, they may gradually adopt several drugless methods to deal with their anxieties. Cognitive Behavioral Therapy aims at developing skills among anxiety victims to cope with their anxiety-related problems. The therapy involves doing things like making the patients challenge what they believe is the source of their anxiety, replace their negative thinking with positive thinking, get exposed to their particular phobia in order to desensitize themselves to it and so on.
#3. Self-Monitoring
Obtaining as much knowledge as possible about anxiety and related issues, and simultaneously monitoring one’s own mental condition in the light of the information is one of the best ways of coping with anxiety. Identifying the specific problem that causes the anxiety will lead to an appropriate solution.
Some problems have solutions, and in that case, taking suitable steps to solve those problems is better than worrying, without doing anything else. Others do not have solutions, and in that case, there is no point in worrying at all. Such an understanding achieved through self-monitoring busts one’s worry.
#4. Meditation
Squat with legs crossed on a plain surface (the floor is the best). Sit upright, close your eyes and breathe normally, fixing your mind on the process of inhalation and exhalation. Try not to think at all. Whenever the mind wanders away, bring it back to the breathing process. Regular sessions of meditation are effective in dealing with anxiety.
#5. Relaxation
Learn to relax in order to rid your mind of stress. Occupy yourself with games and other activities that are filled with fun and entertainment.
#6. Eating & Physical Exercise / Yoga
Make it a habit of spending time regularly on some vigorous physical exercise or yoga. Taking long walks on a regular basis is very beneficial. A sound body is conducive to a sound mind, which deals with its own problems in a better way. Eat right. If necessary, consult a nutritionist. Avoid processed foods.
#7. Avoid Self-Centered Thoughts and Attitudes
Most problems that are a prime source of your anxiety are a result of self-centered thinking and attitudes. As long as the thoughts centered on “I, Me, Mine” fill the waking moments of your life, your anxieties will bother you. Reaching out to make others happy, even when they are unrelated to you, by sympathizing with them and by helping them in times of need will work wonders for reducing your anxieties.
#8. Avoid Alcohol, Cigarettes, Caffeine and Other Stimulants
Although they seem to provide an escape route, they will only weaken your ability to cope with anxiety. Therefore, you must keep yourself from falling prey to all sorts of addiction.
#9. Avoid Bottling Up Your Thoughts & Emotions
Talk and discuss your problems with your close friend or relative. Let out your feelings. Some people get relief by going to a lonely place and scream their hearts out. The more open you are, the less will be your anxiety.
#10. Bring About Lifestyle Changes
Change your lifestyle so that you can avoid confronting the things that have been putting you under stress. Sometimes, a change of residence or job will help. However, the important thing is to do different things in different ways and places for a new lifestyle, for a new life free from anxiety.
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