ANXIETY
ANXIETY

WHAT IS ANXIETY

What is anxiety? The term anxiety refers to feelings of worry, nervousness, apprehension, or fear commonly experienced by people when faced with something they view as challenging – a test, speaking in public, performing in public, a job interview, divorce, layoff, or any number of other stress-inducing events.

Sometimes anxiety is characterized by vague, unsettling feelings of nervousness and apprehension, often with the person having no idea what he or she is anxious about

So, to understand the answer to the question, “What Is Anxiety?” you must understand that it’s a normal, and beneficial, reaction to stress. Anxiety is an adaptive way to cope with the various stressors and challenges in the world. It’s short-lived and doesn’t have a dramatic effect on your life. However, when anxious feelings, like worry and fear, begin to interfere with daily life on a regular basis, seem unreasonable and excessive, or have no apparent association with any external stimuli or stresses, it can become an anxiety disorder and that’s a whole other story


HOW TO DEAL WITH ANXIETY

  1. Always Be present. Be where you are, not where your anxiety wants to take you. …
  2. Be patient. …
  3. Make your self an observer. …
  4. Trust your anxiety. …
  5. Trust yourself. …
  6. Meet your anxiety where it is, without needing you or it to be different. …
  7. Clear your filter. …
  8. Surrender.
  9. Be an observer. …
  10. be patient. Don’t be in a hurry to change your thoughts and feelings.
  11. Be an observer. Watch your thoughts and feelings without engaging with them.

    And finally” Think of these strategies like drops in a bucket. The first time you try them, you might not notice much. Same with the second time, and the third time. Eventually though, the more you experiment with them and the more you use them, the more capacity you will have to harness the strength of your wild and beautiful mind and make it work more in your favour. You will learn that you will always have what it takes and that anxiety is a feeling that comes and then it will go, just like a bad weather day. You’re a fighter – you’ve been fighting anxiety and winning for a while now. You’re strong, brave and resilient and you have everything you need inside you to deal with anything that might stand in your way.


Anxiety disorder

Anxiety disorders are a group of mental disorders characterized by feelings of anxiety and fear.Anxiety is a worry about future events and fear is a reaction to current events. These feelings may cause physical symptoms, such as a fast heart rate and shakiness. There are a number of anxiety disorders: including generalized anxiety disorder, specific phobia, social anxiety disorder, separation anxiety disorder, agoraphobia, panic disorder, and selective mutism. The disorder differs by what results in the symptoms. People often have more than one anxiety disorder.

The cause of anxiety disorders is a combination of genetic and environmental factors. Risk factors include a history of child abuse, family history of mental disorders, and poverty. Anxiety disorders often occur with other mental disorders, particularly major depressive disorder, personality disorder, and substance use disorder. To be diagnosed symptoms typically need to be present at least six months, be more than would be expected for the situation, and decrease functioning. Other problems that may result in similar symptoms including hyperthyroidism, heart disease, caffeine, alcohol, or cannabis use, and withdrawal from certain drugs, among others.

Without treatment, anxiety disorders tend to remain. Treatment may include lifestyle changes, counselling, and medications. Counselling is typically with a type of cognitive behavioural therapy. Medications, such as antidepressants or beta blockers, may improve symptoms.

About 12% of people are affected by an anxiety disorder in a given year and between 5-30% are affected at some point in their life. They occur about twice as often in females as males, and generally begin before the age of 25. The most common are specific phobia which affects nearly 12% and social anxiety disorder which affects 10% at some point in their life. They affect those between the ages of 15 and 35 the most and become less common after the age of 55. Rates appear to be higher in the United States and Europe.


HOW TO STOP ANXIETY

Living with anxiety is never easy. Millions upon millions of people just like you struggle with anxiety daily, looking for ways to find any type of relief. Anxiety control is a long term process – not something that can be completed overnight. But there are ways to fight your anxiety that can be integrated into your life.

If you’re suffering from anxiety right now, or you suffer from anxiety often enough that you need immediate relief,

1. Listen to Good Mood Music

Every little thing matters. That’s why even if it sounds like it won’t make a tremendous difference, listening to your favorite music can have a powerful effect on your anxiety. They key is to not just choose songs you like, however. The key is also to make sure you’re listening to music that represents the way you want to feel. Happy or relaxing music, not just any music.

The reality is that music does affect emotions. So while many people find it soothing to listen to angry music when you’re angry or sad music when you’re sad, the truth is that this type of music will only help you get in touch with those negative emotions. They won’t help you feel better. When you’re trying to stop anxiety now, you should listen to music that will help you feel the way you want to feel.

2. Let it All Out

Anxiety is interesting, because it tends to get worse when you try to fight it. It’s not clear why that occurs, but most likely the stress that your body goes through in order to control the stress of anxiety only makes it worse, as does the effort it takes to try to not feel your natural feelings.

So rather than have any desire to stop your anxiety, an interesting coping strategy is to go overboard embracing it. I like to call it the “going crazy” technique. When you’re feeling anxious, find a place that you can be alone and go nuts. Yell at mirrors. Scream. Punch pillows. In a way, make fun of the things you wish you can do. Have a bit of fun with it, but also let out all of your emotions. Throw stuffed animals. Flail your arms and jump around. Let yourself feel like you’re letting out all of your emotions, and then some, to the point where you feel a bit silly, and then keep going with it.

This lets you embrace the anxiety and not try to fight it, while also giving you an opportunity to hold it back. It’s best to make sure no one is around, and don’t break anything important to you, but as long as what you’re doing is safe it can help you feel quite relaxed.

3. Make Love

“When I get that feeling, I want… sexual healing.”

It’s not a myth. Sexual intercourse can be incredibly calming. It is a distracting physical activity that releases endorphins and helps you feel more relaxed and less tense. If you have someone special in your life that understands that you’re suffering from anxiety and is willing to share in some lovemaking in order to help you experience some relief from that anxiety, the two of you should come to some type of understanding that allows you to release some sexual energy, and possibly improve your relationship in the process.

4. Living in Today

Finally, simply learning to live for today can impact your anxiety. One of the most important things that psychologists and counselors teach those with anxiety is: “Okay, you’re anxious. So what?”

Those with anxiety often start to focus too much on how they feel and their worries about the future. Each day becomes trying to live with anxiety instead of trying to live in general. Learning to embrace the idea that you have anxiety and trying to live a great and exciting life anyway is important.

And what’s interesting is that if you can learn to finally have that mindset – to let yourself experience the fear and try to live the life anyway – you will find that your anxiety tends to dissipate with it. It’s not a cure, but it’s close.

the following anxiety reduction strategies.

 

5. Control Your Breathing

Severe anxiety symptoms are often linked to poor breathing habits. Many men and women with anxiety suffer from poor breathing habits that contribute to anxiety and many of the most upsetting symptoms.

Controlling you breathing is the solution – and it’s not what you think. Even if you feel you can’t take a deep breath, you actually need to slow down and reduce your breathing, not speed it up or try to take deeper breaths. Take more controlled, slower, shallower breaths, using the following technique:

  • Breathe in slowly and gently through your nose for about 5 to 7 seconds.
  • Hold for about three or four seconds.
  • Breathe out slowly and gently through pursed lips like you’re whistling for about 7 to 9 seconds.

Repeat this exercise ten to twenty times. This method of breathing will ensure that you’re not hyperventilating (a common problem of those with anxiety) and will help to regain the Co2 balance in your body that creates many of the worst anxiety symptoms.

6. Talk to Someone Friendly

Effective anxiety reduction is often about distraction, since your mind can be your worst enemy when you have severe anxiety symptoms. A very effective technique is to talk to someone you like and trust, especially on the phone. Don’t be shy about your anxiety – tell them you feel anxious and explain what you’re feeling.

Talking to nice people keeps your mind off of your symptoms, and the supportive nature of friends and family gives you that added boost of confidence. If you’re suffering from a panic attack, it also helps you feel more confident that if something was wrong, you’d have someone that can watch over you.

7. Try Some Aerobic Activity

During periods of anxiety your body is filled with adrenaline. Putting that adrenaline towards aerobic activity can be a great way to improve your anxiety. That’s because exercise has numerous advantages for controlling your anxiety symptoms:

  • Exercise burns away stress hormones that create anxiety symptoms.
  • Doing Exercise tires your muscles, reducing excess energy and tension.
  • Average Exercise releases endorphins which improve overall mood.
  • Exercise forces healthier breathing.
  • Exercise is a healthy distraction.

Aerobic activity, like light jogging or even fast walking, can be extremely effective at reducing the severity of your anxiety symptoms, as well as your anxiety itself.

8. Find What Relaxes You

There are already things in your life that relax you. Don’t avoid them and try to fight it out. Instead, do the activities as fast as possible. For example, if you find that a warm bath is relaxing, don’t wait to take the bath. Jump in the bath, light some candles, add a few nice scents, and jump inside. Whether it’s a bath, a shower, skipping stones at a park, getting a massage – if it works, do it right away, rather than let yourself become overwhelmed by your anxiety.

9. Consider Kava

Kava (also known as Kava Kava) is an anti-anxiety herb that many believe is one of the most effective, natural ways to control anxiety. You’ll want to talk to a doctor before taking kava as it can interact with other medications and alcohol, but kava has nutrients known as kavalactones that are very effective at regulating the way you experience anxiety, and promoting greater levels of relaxation without any addiction risk.


PANIC ATTACK

Panic attacks are sudden periods of intense fear that may include palpitations, sweating, shaking, shortness of breath, numbness, or a feeling that something bad is going to happen.The maximum degree of symptoms occurs within minutes.Typically they last for about 30 minutes but the duration can vary from seconds to hours. There may be a fear of losing control or chest pain. Panic attacks themselves are not dangerous physically.

SIGN AND SYMPTOM OF PANIC ATTACK

  • “Racing” heart.
  • Feeling weak, faint, or dizzy.
  • Tingling or numbness in the hands and fingers.
  • Sense of terror, or impending doom or death.
  • Feeling sweaty or having chills.
  • Chest pains.
  • Breathing difficulties.
  • Feeling a loss of control.
  • depression 

ANXIETY
ANXIETY

ANXIETY ATTACK TREATMENT

Medications Used to Treat Anxiety Attacks

Medications used to treat anxiety attacks alone cannot cure you of having these debilitating episodes, but are most effective when taken in conjunction with an appropriate psychotherapy program. Your physician might prescribe the medications and then refer you to a psychiatrist, psychologist, or other counselor experienced in treating anxiety attacks with psychotherapy; or, if you see a psychiatrist straight away, he or she can both prescribe the medication and provide psychotherapy. Doctors prescribe medicines from several different pharmacological classes, depending on your specific type of anxiety, to treat the attacks.

Serotonin Reuptake Inhibitors (SSRIs). – these are among the safest, and newest class of antidepressants. You may know many of them by their brand names: Prozac, Zoloft, Lexapro, Paxil and Celexa. Doctors frequently prescribe these for a number of anxiety disorders including, panic disorder, obsessive compulsive disorder (OCD), post-traumatic stress disorder (PTSD)., and social anxiety disorders.

Tricyclics – These work just as well as SSRI do to treat anxiety attacks and disorders, but are not as new and come with more possible side effects. Available under the brand names Tofranil and Anafranil, physicians and patients find them effective in treating generalized anxiety disorder (GAD) and OCD, respectively.

Monoamine Oxidase Inhibitors (MAOIs) – These represent the oldest class of antidepressant drugs. Doctors don’t prescribe these as frequently as in the past, due to the availability of newer, safer options. MAOIs can interact dangerously with over-the-counter medications and cause an unacceptable rise in blood pressure. But, sometimes they are the best choice for an individual patient. Sold under the brands Nardil, Parnate, and Marplan, these are effective as anxiety attack treatments for panic disorder and social anxiety disorder (social phobia).

Anti-Anxiety Drugs – Anti-anxiety medications from the benzodiazepine class of drugs have few side effects, but are highly addictive and have a high potential for abuse. These work for quick relief of symptoms, when you’re in the middle of an anxiety attack. They help you get-a-grip on yourself, so to speak, but don’t work at all toprevent attacks. Physicians prescribe these sparingly and usually only at the beginning of treatment, when you haven’t yet had enough therapy to develop tools for controlling your anxiety. You may know these by the brand names Klonopin, Xanax, and Ativan.

Therapy Used in Anxiety Attack Treatment

An important component of successful anxiety attack treatment involves psychotherapy. Anxiety attacks respond well to both cognitive-behavioral therapy and exposure therapy. Both focus on changing behavior rather than examining your underlying psychological structure, stemming from conflicts and past events. If you’re seeing a therapist for anxiety attacks and he or she is providing one of these two types of therapy, expect to. Attend sessions for 5 to 20 weeks, depending on the severity of your issues.

During cognitive therapy, the therapist will ask you to focus on your thoughts (leading up to and during an attack) and behaviors. He or she will then help you identify the negative thought patterns and unreasonable beliefs that feed into your anxiety, eventually resulting in an attack.

Exposure therapy will challenge you by requiring that you confront your fears, such as performing on stage or talking to your boss about a raise or employee conflict, in a safe environment. Imagine that you’re an accomplished violinist, but have a profound fear of performing on stage and sharing your talent. With exposure therapy, your therapist may first ask you to perform in a closed stage environment, where he or she is the only audience. Next, you’ll perform in front of a few carefully selected, trusted friends and family. You’ll keep stepping up the challenge until finally, you can perform on stage in front of a group of complete strangers.


“Worry never robs tomorrow of its sorrow, it only saps today of its joy.” Anxiety quote: “Your mind is your prison when you focus on your fear.” Quote on anxiety: “Stress is nothing more than a socially acceptable form of mental illness.”

 

Summary
ANXIETY
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ANXIETY
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What is anxiety? The term anxiety refers to feelings of worry, nervousness, apprehension, or fear commonly experienced by people when faced with something they view as challenging – a test, speaking in public, performing in public, a job interview, divorce, layoff, or any number of other stress-inducing events.
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inspiresoul by Rohit Tyagi
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