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.

Key Elements of Mental Well-being. What is considered a ‘’Good Mental-Health’’?

 

How we behave, feel, and handle situations are majorly an outcome of our mental health. For this reason, we cannot ignore the importance of our mental well-being. Because it affects not only us but also our surroundings, loved ones, and overall life.

The question is, what is considered good mental health? What are the key elements?

In my eyes, there are 4 key elements : 

1. Genetic Makeup - 

Mental illnesses like depression, bipolar disorder, panic disorder, schizophrenia, etc., can be transferred through genetic makeup. 

If a mother has depression, most likely the child will develop that too in the upcoming years. But having the genes doesn’t necessarily mean that it is destined. One may have the genes in the system, but to activate those genes, environmental circumstances play a major role. 

Data proves that depression has around 50%, bipolar disorder 60-70%, schizophrenia 70-80%, and anxiety 40% heritability risk to genetic makeup.

2. Childhood -

Childhood trauma, like any kind of abuse, neglect, separation, etc., can significantly increase the risk of mental health issues. Lack of care, parental love and connection, and breakup of parents are classic examples of early life trauma.

One of my favourite personas, Dr Gabor Mate, says beautifully, ''The child’s needs are simple: attachment and authenticity. Trauma occurs when we are forced to choose between the two.''

In the UK, studies show that the highest rates of mental health issues are caused by childhood trauma.

Worldwide statistics show that 6 in 10 children under the age of 5 are regularly being abused by their primary caregivers. Some cultures normalize the abuse in the name of discipline and building character.

Alarmingly, 1 in 5 women and 1 in 7 men experience sexual abuse in their childhood globally. That is more than 1 billion people! 

3. Life Experiences -

Financial stability can have a major impact on one’s mental well-being. Stable income, a safe roof over the head, is a measure of secure life quality. 

43% people who are dealing with unemployment have poor mental health and have a higher risk of mortality.

Breakups and divorces are considered to be important life experiences. Research shows that divorce or breakup can increase the risk of emotional dysregulation, anxiety, depression, substance abuse, and suicidal thoughts.

Global data shows 27% of women (age 15-49) and 17% of men worldwide are victims of Intimate Partner Violence (IVP), which can also be classified as domestic violence. That is more than 600 million women and 700 million men we are talking about! Almost 50% of these survivors suffer from depression, PTSD, anxiety disorder, suicidal ideation, etc.

4. Health -

Physical and mental health are simply two sides of the same coin. One cannot exist without the other part.

Chronic pain, illness, long-term hospital stay, poor sleeping schedule, etc., cause a high level of cortisol, leading to stress, anxiety, panic, and depressive disorder.

These mental illnesses are significantly related to cardiovascular and hormonal dysregulation, affecting the entire immune system.

A balanced routine and lifestyle consisting of a healthy diet and physical activity can lower stress hormone cortisol, increase happy hormone dopamine, and balance adrenaline. Also reducing inflammation, avoiding substances that alter brain chemistry are smart moves to improve physical and mental well-being. 

Overall, genetics, childhood, life events, and health give the shape of our mental well-being. All humans are bound by these four elements. And each elements are proven by data and studies that how we cope, connect, function, and survive in life are a combined outcome of all. The numbers related to these are a wake up call that prioritising the emotions and feelings is undeniably necessary.