Understanding Anxiety & Methods of Dealing with it

 

Anxiety is our body’s natural fight-or-flight response to dealing with stress. It is not just as simple as a lack of rest. Anxiety is much more complex than that, involving our brain chemistry, genetic pool, traumatic experiences, and so on.

Anxiety becomes a problem when it becomes long-lasting, constant, and out of control. As a result, it clearly affects our physical, emotional, and behavioural state.

Restlessness, sleep disruption, heart racing, and nausea can be noticed for days or weeks as a result of anxiety.

According to the data published by the World Health Organisation in 2021, 359 million people suffered from anxiety disorders. It is one of the most common mental health conditions affecting people globally. But only 1 out of 4 are receiving actual treatment.

What Causes Anxiety: 

The most common causes of anxiety can be family history, dysregulation of neurotransmitters, traumatic life events, excessive stress, an unstable surrounding environment, etc.

The parent’s history with anxiety can elevate the risk of anxiety in children. Relationship problems, workload, perfectionism, self-criticism, low self-esteem, etc are known to be related to anxiety. 

How it feels:

Feelings can include racing thoughts, a constant sense of dread, an inability to relax, feeling on the edge or overwhelmed, and feeling detached.

Noticeable physical symptoms include headaches, nausea, dizziness, heart palpitations, sweating, breathlessness, digestive issues, etc. 

Effects:

Anxiety can significantly lower the quality of life of an individual. Due to the lack of concentration, their productivity may suffer. 

They may have difficulties in maintaining a relationship due to detached behaviour and low self-esteem. 

Problems with sleep may lead to insomnia and a dysfunctional routine. Or, other health issues or chronic pain can be a part of their lives. 

In the long run, they can end up having depression or addiction problems with substances.

People surrounding them can also have issues. Loved ones will feel worried and stressed; they won’t be able to understand how to help the person. 

Due to a lack of proper communication, they might feel neglected, irritated, and misunderstood. 

Parents' anxiety issues can also heavily influence children’s lives.

Methods of dealing with Anxiety:

There are proven and well-researched methods that are known to be helpful in terms of dealing with anxiety.

According to NHS UK, relaxation techniques are known to be a good method for managing anxiety. Otherwise, breathing exercises and mindfulness practice are there to reduce tension and calm the system.

According to neuroscience, a method called Box breathing, which even astronauts use to calm their nervous system, works well for people with anxiety.

Daily physical activities also help to boost happy hormones like serotonin and dopamine. Walking, jogging, yoga, and stretching are things that are easily manageable for almost everyone.

Creative activities like painting, DIY crafts, journaling, playing music, or dancing, etc can work very well too. Or joining support groups and talking to someone trusted can help reduce anxiety a lot.

A more professional route can be to see a doctor or seek therapy. Therapies like cognitive behavioural therapy (CBT) or exposure therapy are proven to gradually improve the symptoms.  

Last but not least, the power of will. We have to believe that anxiety is treatable and not a life sentence. With the right mindset, plans, and determination, anxiety is just like any other common illness that can be overcome with the right guidance.

Stress : Understanding The Culprit Behind Most Mental Illnesses!

Stress: at least 74% of the adult population feel overwhelmed by this every year. By definition, stress is the body’s fight-or-flight response, programmed into our DNA as a survival mechanism, including the release of adrenaline and cortisol from the brain.

What Causes Stress?

According to reports from the American Psychological Association (APA), globally, the most common adult stressors are work, money, and family responsibilities.

Work-related pressures like meeting deadlines, performance, workload, and office politics are common work related stress. 

Also, the financial aspects of life, rising cost of living, unemployment, etc are significant.

Stress can also be caused by chronic and long-term health issues, pain, and disability. Having a new-born, getting married, or losing a loved one are major life events that are linked to severe stress.

Relationship conflicts, abuse, domestic violence, divorce, etc are relationship-related stress. Also, moving to a new place or a new country can also be very overwhelming.

Academic stresses like worries about good grades, getting into a good college or university, and exam preparation are also emotionally challenging.

What does stress do to us?

According to data, chronic stress increases the risk of heart-related issues up to 40%.

Intense stress is a major reason for emotional exhaustion, declining productivity, sleep disruption, and so on. It plays a vital role in immunity issues and blood pressure dysregulation.

The increasing rate of depression and anxiety is also caused mostly by stress.

Is Stress always bad?

The answer is no. Not all stress is classified as problematic.

Since it is our biological programming for survival, stress can be positive as well. Like improving our alertness, focus, and motivation. These all can better our productivity and build resilience.

What are the stress symptoms?

Physical symptoms of stress can be migraines or constant, unreasonable headaches. Muscle tension, fatigue, digestion problems, or even a change in appetite. Heart palpitations are also very common.

Emotional symptoms of stress are anxiety, irritability, low mood, overwhelming feelings, difficulty relaxing, etc. Poor concentration, forgetfulness, and racing thoughts are typical cognitive symptoms of stress.

The Behavioural symptoms include procrastination, substance abuse, a messed-up sleep cycle, or addiction to caffeine.

How does a stressed person feel?

People have described the feeling of stress in various forms. Constant worry and fear, a sense of being unable to control anything, feeling disconnected, isolated, and numb, tightness in the chest or muscles, etc.

Which make anyone so overwhelmed that enjoying the normal things in life or going through activities seems impossible sometimes.

Highly stressed individuals almost always chase perfectionism. Their self-doubt and negative self-talk create a loop that seems unbreakable.

Data proofs, people who chase perfectionism are twice as likely to experience chronic stress.

When to seek help?

If stress is affecting a person in a way that it’s badly affecting daily functions, productivity, causing anxiety, leading to depression, causing physical health issues, increasing hopelessness, and so on, that is the exact time when professional help should be considered.

Where to find help?

First and foremost, the national emergency number. Such as, here in the UK, 999 is the number to call to find help for any immediate danger. It can be having a stroke or suicidal thoughts because of stress.

111 is the number to call to have advice and proper guidance regarding finding proper help.

GP/NHS is the fastest option as well. They can give a proper assessment, medication if needed, and necessary referrals.

Counselling and psychotherapy are proven to be very helpful. Research shows that therapies like CBT (Cognitive Behaviour Therapy) help in reducing 60%-70% of stress symptoms.

Community or non-profit organizations like Samaritans, Mind UK, Anxiety UK, Vita Health, etc are also reliable resources.

Non-professional sources like social support groups, meditation, setting boundaries, journaling, reading, etc are very helpful.

Following a routine for good sleep, physical activities, balanced diet are non-negotiables to manage stress. Including limiting screen time, avoiding alcohol and nicotine, and limiting caffeine consumption.

Life will always have ups and downs. That doesn’t mean we have to handle everything on our own. Seeking help may sound like weakness to some, but it is always a wiser and sensible decision.