Anxiety is when these anxious feelings don’t go away. When they are going on continuously and happen without any particular reason or cause. It’s a serious condition that makes it hard to cope with daily life. Everyone feels anxious from time to time, but for someone experiencing anxiety, these feelings aren’t easily controlled.
Anxiety is part of the body’s natural reaction to stress. Therefore, it can be helpful at times, making you more alert and ready for action. It differs from fear, which is the body’s natural response to immediate danger.
Anxiety disorders and normal feelings of anxiousness are two different things. When feelings of fear or nervousness become excessive, difficult to control, or interfere with daily life, an anxiety disorder may be present.
What causes anxiety?
An anxiety condition isn’t developed or caused by a single factor but a combination of things. A number of other factors play a role, including personality factors, difficult life experiences and physical health. These includes:
- Genetic predisposition
- Personality factors such as being timid, lack of self-esteem
- Use of alcohol or other drugs
- Chronic physical illness such as diabetes, heart disease
They may develop because of one or more stressful life events. Common triggers include:
- work stress or job change
- change in living arrangements
- pregnancy and giving birth
- family and relationship problems
- major emotional shock following a stressful or traumatic event
- verbal, sexual, physical or emotional abuse or trauma
- death or loss of a loved one.
What Are the Symptoms of Anxiety?
Your heart beats fast, and your breathing speeds up. Your chest may feel tight, and you might start to sweat. If you’ve ever felt it, you know that anxiety is just as much a physical state as a mental state. That’s because there’s a very strong biological chain reaction that occurs when we encounter a stressful event or begin to worry about potential stressors or dangers in the future. Other physical symptoms include sweating, headaches, and insomnia. Psychological symptoms may include fear, feeling restless or irritable, feeling tense and excessive worrying.
Tips to Manage Anxiety
There are a range of strategies you can try to manage your anxiety. When you are feeling anxious, the strategies listed below can help you cope.
1. Be bold and courageous
People experiencing anxiety often have low self-esteem. Feeling worthless can make the anxiety worse in many ways. It can trigger a passive style of interacting with others and foster a fear of being judged harshly. The good news is you can take steps to learn and improve your. Family, friends and counselling may help you to cope with these problems.
2. Slow breathing
When you’re anxious, your breathing becomes faster and shallower. Try deliberately slowing down your breathing. Count to five as you breathe in slowly then count to five as you breathe out slowly.
3. Pay attention to sleep
Both quality and quantity are important for good sleep. Doctors recommend about 6 to 8 hours of shut-eye a night. If anxiety is making it hard for you to fall asleep, create a routine such as sticking to a schedule to help you catch your sleep.
The physical symptoms of anxiety are caused by the ‘flight-or-fight’ response, which floods the body with adrenaline and other stress chemicals. Exercise burns up stress chemicals and promotes relaxation. Physical activity is another helpful way to manage anxiety. Aim to do some physical activity at least three to four times every week, and vary your activities to avoid boredom.
5. Dietary adjustments
The mineral magnesium helps muscle tissue to relax. It’s deficiency can contribute to anxiety, depression and insomnia. Inadequate intake of vitamin B and calcium can also brings back symptoms. Make sure your daily diet includes foods such as wholegrain cereals, leafy green vegetables and low-fat dairy products. Other foods to avoid include salt and artificial additives, such as preservatives. Choose fresh, unprocessed foods whenever possible.
6. Schedule your worry time
It may sound backward to plan to worry, but it is actually recommend that you pick a time to think about your fears on purpose. Take 30 minutes out of your schedule to identify what’s bothering you and what you can do about it. Have your “worry session” at the same time every day. Don’t dwell on “what-ifs.” Focus on what actually makes you anxious.