Anxiety Disorder : Symptoms,Causes and the Best ways to Handle It!

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Anxiety Disorder Symptoms,Causes and the Best
ways to Handle It!

• Do you worry all the time? Do you feel nervous
  without any apparent cause? You may have anxiety.
  Anxiety is a feeling of unease, worry, or
  nervousness that typically occurs in the absence
  of an imminent threat. Anxiety is not fear it is
  the bodys natural reaction to stress. Hence, it
  may be helpful at times by making you alert.
  However, worrying all the time and feeling
  nervousness is not a good thing for health. When
  feelings of nervousness or fear become difficult
  to control or interfere with our daily life, it
  becomes an anxiety disorder. Anxiety disorder is
  caused by traumatic events, genetics, and brain
  structures. We need to understand the Anxiety
  Disorder as there are many negative effects of
  anxiety that can take a toll on your life.
• Anxiety is a normal emotion. Everyone goes
  through the feelings of anxiousness now and then-
  when speaking in public, giving a job interview,
  before the examinations, dealing with a crisis,
  etc. But when, anxiety starts occurring
  frequently, without any genuine cause, it leads
  to anxiety disorders. Thus, you must know some
  ways to reduce anxiety and practice it to save
  yourself from getting Anxiety Disorders.

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Signs and Symptoms of Anxiety Disorder

• Feelings of fear, panic, and
  uneasiness Difficulty sleeping Cold or sweaty
  hands or feet Shortness of breath Heart
  palpitations Not being able to be calm and
  still Dry mouth Numbness or tingling in the
  hands or feet Nausea

• Trouble Concentrating Lack of Energy
  Worry Irritability Insomnia Trembling
  Palpitations Fear Unwanted thoughts
• Muscle tension Dizziness

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Effects of Anxiety Disorder on our Health?

• 1. Heart Disease
• Too much anxiousness can cause palpitations,
  rapid heart rate, and chest pain. Anxiety
  disorders can also cause high blood pressure and
  heart disease. If you have heart disease, anxiety
  may the risk of coronary events. This is one of
  the most common side effects of anxiety.

• 2. Digestive Problems
• Do you experience stomach pain when you are
  anxious? That is because stress causes
  gastrointestinal disorders. You may have nausea,
  diarrhoea, stomachaches, and other digestive
  problems when you are anxious. It is also common
  to experience loss of appetite when you have an
  anxiety disorder. There is a connection between
  anxiety problems and the development of irritable
  bowel syndrome (IBS). Irritable bowel
  syndrome can lead to vomiting, diarrhoea, or
  constipation.

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• 3. Weak Immune System
• One of the most common effects of anxiety
  disorder is that it weakens our immune system.
  Anxiety triggers a flight-or-fight stress
  response and releases many chemicals and
  hormones, like adrenaline, into your system. This
  may increase your pulse and breathing rate so
  that your brain gets more oxygen. This prepares
  you to respond appropriately to an intense
  situation. Your bodys immune system too may get
  a brief boost. In a normal stressful event, the
  body returns to normal functioning when the
  stress is gone.

• 4. Respiratory Problems
• Anxiety also causes rapid, shallow breathing. It
  can even make your asthma symptoms worse.

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5. Damage to Central Nervous System

• Long-term anxiety can cause your brain to release
  stress hormones regularly, which in turn
  increases the frequency of symptoms such as
  dizziness, depression, and headaches. When you
  are stressed or anxious, your brain fills your
  nervous system with chemicals and hormones that
  are designed to help you respond to a
  threat.These hormones such as cortisol and
  adrenaline are good for occasional stress event,
  but long-term exposure to stress hormones can be
  harmful to your physical health. For example, it
  can make you gain weight in the long run.

• Some of the other effects of anxiety disorder
  are
• Headaches Insomnia Depression Social
  isolation Muscle tension Depression Urinary
  tract infections Loss of interest in sex
  Suicidal thoughts Chronic pain conditions
  Substance abuse disorders

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Quick Tips to Manage Anxiety

• 1. Do Deep-Breathing Exercise
• Deep-breathing exercise should be practised to
  control anxiety and have a calm mind. You need to
  sit with your eyes closed and focus only on your
  breathing. Breathe through the nostrils and do
  not attempt to control your breath. Be aware of
  what is happening inside your body. Feel the
  sensation of your breath as it enters and leaves
  the nostrils. Then you need to place one hand on
  the belly, and other on the chest. You need to
  take a deep breath for a count of four and then
  hold your breath for a count of three. Then
  exhale for a count of four. The hand on the belly
  should go in when you inhale and move out as you
  exhale. Forget about every problem and everything
  else in the world and concentrate on your breath.
  Do not be tempted in other thoughts and focus on
  the sensation of your breath. Do this until your
  mind settles on your breathing.

• 2. Practice Meditation
• Meditation is a relaxing and calm technique to
  relieve anxiety and stress. Enjoy solitude and
  start your day with a positive thought. Be calm
  and stay away from negative thoughts.

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• 3.Focus on Positive Self-Talk
• One of the best and easiest ways to reduce
  anxiety is changing your negative thoughts by
  talking to yourself positively. For instance, you
  have an exam tomorrow, and you know that you have
  prepared well. Still, you are scared that you
  will not get a good score. Negative thoughts are
  coming to your mind like, I will fail, What if
  luck is not in my favour, and I fall sick
  tomorrow? In these instances, you have to do
  positive self-talk. Keep repeating positive
  statements inside your head like, I have
  studied, I will do well, I have faith in
  myself, I can do this, etc. You have to use
  positive coping statements to manage your
  anxiety.

• 4. Focus on the Present
• Usually, anxiety occurs when you are thinking too
  much about what might happen in the future.
  Another way to manage anxiety is by focusing on
  the present and making the best out of it. When
  you are getting anxious, take a pause, close your
  eyes and take a deep breath. Focus on what is
  happening in the present and avoid thinking about
  the future. Focus on your surroundings feel it,
  live your present moment, and you will surely be
  able to control your anxious thoughts.

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• 5. Stay Away from Soda
• Drinking soda early in the morning can satisfy
  your taste buds and provide you comfort, but the
  ingredients present in the soda will harm your
  body in a way you cant even imagine.Soda drinks
  harm the central nervous system and teeth. Also,
  it is devoid of any minerals and vitamins that
  are required by your body to function properly.
  Stay away from soda to stay healthy and anxious
  free.

• 6. Do Not Let Financial Problems Trouble you
• It is very common to feel anxious when dealing
  with financial troubles. Financial stress can
  snatch your sleep and also contribute to feelings
  of hopelessness and low-self esteem.To avoid
  that, you should manage your finances well. And
  if you are in a financial crisis, then take
  charge of your finances and do not spend on
  non-essentials. In the worst cases, you can ask
  help from your friends or people you trust. But
  do not let money trouble you to the extent that
  it makes you anxious and sick.

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• 7. Explore Nature
• When you work all day long, study, and then
  chit-chat with your friends on Whats App, your
  mind gets cluttered with a lot of unwanted
  thoughts. Give your mind and body a break from
  the noise and the mundane routine you have.Plan a
  trip and spend some time in nature. That will
  help you stay calm and relax.

• 8. Pen Down your Feelings
• One of the highly effective ways to handle stress
  and anxiety is to write everything down. Write
  down what you are stressed about. Another way is
  to write down what you are grateful for.
  Gratitude helps to relieve anxiety and stress by
  thinking about positive thoughts in life.

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• 9. Spend Quality Time with People you Love
• It is good to have support from friends and
  family in stressful times. Spending time with
  friends and family will put you at ease and help
  you get through tough times. A few studies found
  that spending some quality time with friends,
  children and pets help release oxytocin, which is
  a natural stress reliever. This phenomenon is
  called tend and befriend and is the opposite of
  the fight-or-flight response.

• 10. Laugh Heartily
• A simple smile can help you relieve tension. It
  is difficult to feel anxious when you are
  laughing. Laughing helps to control stress by
  relieving tension and your stress response.
  Laughter also helps to improve mood and immune
  system in the long term. Spend time with friends
  who can make you laugh, read a funny book or
  watch an entertaining TV show to laugh and
  relieve stress.

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• 11. Avoid Procrastination
• Procrastination causes a lot of stress, which in
  turn affects your sleep quality and overall
  health. Do whatever you have to do on time. Set
  realistic deadlines and make a to-do list
  organised properly by priority.Find what triggers
  you to procrastinate and try to eliminate those
  triggers. Avoiding procrastination can help you a
  lot to deal with stress.

• 12. Join a Hobby Class
• It is highly essential to keep yourself busy to
  stay away from stress. Joining a hobby class will
  give your mind a moment of peace and allow you to
  enjoy. So join any hobby class to relieve stress.

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• 13. Listen to Music
• Listen to music to soothe your mind and body.
  Music can induce the relaxation response by
  lowering blood pressure, heart rate and stress
  hormones. Nature sounds are very calming, which
  is why they are usually incorporated in
  meditation and relaxation music. Listen to
  soothing music to stay happy.

• 14. Learn to Practice Gratitude
• Take note of all the good things in your life.
  You should remember that everything in life is
  temporary both the good days and the bad days.

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• 15. Exercise
• Exercise clears your mind and helps you have a
  good night sleep. Studies claim that people who
  exercise regularly are 25 per cent less likely to
  develop an anxiety disorder. Exercise helps to
  lower your bodys stress hormones. It also helps
  to stimulate your body to release endorphins,
  which are body chemicals that improve your mood.
  Furthermore, when you exercise daily, you feel
  more confident, which promotes mental
  wellbeing.There are many effects of anxiety on
  health and to get rid of those, you must exercise
  to lead a happy, fit and healthy life.

• 16. Drink Green Tea
• Green tea contains antioxidants that have many
  health benefits. Green tea also helps to lower
  anxiety and stress by increasing serotonin
  levels.

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• 17.Question your Negative Thoughts
• When people are anxious, their brain starts
  playing tricks and bring all the negative
  thoughts in mind, which is unlikely to occur and
  are highly irrational. For example, say you are
  about to give a college presentation, you may
  start feeling anxious and get negative thoughts
  like Oh my God! I cant do this. It will kill
  me. I must make an excuse and cancel giving the
  presentation. Why does it happen to me? I cant
  give the presentation I am too bad at this. And
  these negative thoughts can elevate your anxiety.
  So, what you must do when you get these kinds of
  negative thoughts is question them and replace
  them with positive thoughts.

• 18.Visualise something that Makes you Calm
• Other than deep breathing techniques, you can
  also use a visualisation technique wherein all
  you have to do is close your eyes and visualise
  anything that soothes your mind. For instance,
  you can visualise yourself sitting near a beach.
  Feel the cold breeze touching your face, focus on
  the winds, and the sound of the trees. When you
  will picturise all this, your mind will
  automatically assign positive emotions and
  thoughts to the images you are visualising, which
  will calm your brain and relieve anxiety. This is
  indeed one of the best ways to reduce anxiety.

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• 19. Get Going
• Many times when people get anxious, they become
  still and dont want to do what they were
  planning to do. Psychologists say that no matter
  what, if you are feeling anxious- do what you
  were supposed to do. When the negative thoughts
  start pondering over your mind, sit back for some
  time and relax. Think about you would have been
  doing if you werent anxious and do it. If you
  were supposed to watch a movie and you got
  anxious because your best friend cancelled it at
  the last moment- still go and watch that movie.
  You will get more anxious if you sit ideally and
  keep on thinking about what happened. Thus, no
  matter what happens, get moving and focus on
  meaningful activities which can help you divert
  your mind from the negative thoughts.

• 20. Consult a Therapist
• If nothing works -Do not shy away at all from
  consulting a therapist if you have anxiety
  problems. Anxiety, in the long run, can cause a
  lot of problems because there are many harmful
  effects of anxiety on our health. Consult a
  psychiatrist if you experience symptoms of
  anxiety or stress.
• Anxiety is a normal emotion, yet it must be dealt
  with carefully. If your negative thoughts are
  elevated, it will cause some serious health
  concerns, both physically and mentally. Thus, it
  is best to use the ways mentioned above to reduce
  anxiety disorder. Always remember that prevention
  is better than cure.

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