What is Anxiety?
Anxiety is a natural response to stress or perceived danger, often referred to as the body’s “fight or flight” response. It involves worry, fear, or unease and can be triggered by various factors, such as work pressure, financial difficulties, social situations, or even thoughts about the future. When anxiety starts to overwhelm you and interfere with your daily life, it could be a sign of an anxiety disorder, which is more complex and may require attention.
Types of Anxiety Disorders
Anxiety disorders have been classified into different types. Here are the common types of anxiety disorders:
Generalised Anxiety Disorder (GAD)
Individuals with GAD worry excessively about aspects of daily life such as work, health or finances. When their feelings of worry and stress persist for more than six months, it’s recognised as GAD, indicating that the anxiety has become a more persistent and challenging condition.
Panic Disorder
This disorder manifests through panic attacks, which are physical reactions to stress. Imagine a sudden mental breakdown paired with trembling hands, excessive sweating or shivering, and an overwhelming sense of restlessness. These physical symptoms can strike out of nowhere, exhausting and overwhelming the experience.
Social Anxiety
Those who have social anxiety find it difficult to be in social situations. They cannot interact normally with others due to fear, which affects their self-esteem and confidence.
Phobias
A phobia is an irrational and uncontrollable fear of something that poses no real danger. Some common examples of phobias are agoraphobia (fear of spiders), astraphobia (fear of thunder and lightning), and acrophobia (fear of heights).
Obsessive Compulsive Disorder (OCD)
Those who have OCD have constant, obsessive thoughts about something and have an uncontrollable need to engage in repetitive behaviours such as washing hands or constantly arranging items in a specific way. The symptoms they experience interfere with their daily lives.
Post-Traumatic Stress Disorder (PTSD)
This disorder affects people who have experienced severe trauma, such as accidents or violence. They may relive these events through flashbacks or nightmares and can experience intense anxiety or panic attacks, even when no danger is present.
Symptoms of Anxiety Disorders
Identifying symptoms of anxiety is the first step to managing it. Here are some common symptoms of anxiety disorders:
- Repeated, uncontrollable thoughts
- Excessive worrying or stress
- Panic attacks
- Restless
- Palpitations or breathing difficulties
- Trembling hands
- Behavioural changes (Social isolation)
- Extreme withdrawal from those around you
Watch: Calming Guided Meditation: Relieve Anxiety In 10 Minutes
Coping Strategies for Managing Anxiety
Anxiety, like all mental disorders, can be managed with some simple techniques. Let’s look at how to deal with anxiety.
Meditation
Anxiety can be really overwhelming, and it takes a toll on your mental and physical health. Incorporating a quick meditation in your routine can be very helpful to calm yourself down when you’re feeling anxious and stressed.
Mindfulness
Anxiety is often rooted in fear of the future. Mindfulness can help you bring your thoughts to the present and ground yourself in the present moment.
Breathing Techniques
Your breathing controls a large part of your life, and most of your bodily functions are connected to your breath. Breathwork can help you regulate your breathing and cope with anxiety.
Physical Exercise
Exercise helps you get out of your head and direct your attention towards your body, which can be helpful to curb unhelpful thoughts. Plus, it’s a natural mood booster, leaving you feeling revitalised and more positive from the inside out.
Journaling
This is a powerful tool for managing anxiety. By writing down your thoughts and feelings, you can prevent them from becoming overwhelming. Dedicate a few minutes each day to pour out whatever is on your mind. Since this is your personal space, feel free to express yourself without holding back.
Also Read: How to Lower Anxiety Quickly
Seeking Help
It’s normal to feel anxious occasionally, but if anxiety is disrupting your daily life, seeking professional help might be a wise choice. Psychotherapy can help you identify and manage your triggers while working with a wellness coach can teach you healthy coping strategies. At SoulSensei, our experts are here to provide the support you need to effectively manage anxiety and improve your overall well-being. You can also check out some helpful resources to sooth anxiety here.
Sources
- Hirschlag, Ally. “Do You Live with Anxiety? Here Are 13 Ways to Cope.” Healthline, Healthline Media, 31 May 2023.
- “Managing and Treating Anxiety.” Better Health Channel, Department of Health, State Government of Victoria, Australia, 8 Nov. 2022.
- MedlinePlus [Internet]. Bethesda (MD): National Library of Medicine (US); [updated 2020 Jun 24]. Anxiety; [updated 2023 Oct 17]
- “Obsessive-Compulsive Disorder.” National Institute of Mental Health, U.S. Department of Health and Human Services, Sept. 2022.
Frequently Asked Questions
How is anxiety diagnosed?
A mental health practitioner diagnoses anxiety by gathering a detailed understanding of your symptoms, medical history and background. In some cases, physical examinations may also be done to look for underlying physical causes.
What causes anxiety?
Anxiety can be caused by a variety of factors such as brain chemistry, genetic factors, environmental factors and stressful life events.
Is it normal to feel anxious sometimes?
Yes, it’s completely normal to feel anxious from time to time—anxiety is your body’s natural response to real or perceived threats. However, if your anxiety starts to disrupt your daily life, it could be a sign of an anxiety disorder that needs attention and proper care.
How can I manage my anxiety?
There are different ways to manage your anxiety. Meditation, journalling and breathwork are some of the easy ways to manage your anxiety. Along with that, staying active, socialising, and seeking anxiety treatment from a professional are some of the effective ways to cope with anxiety.
