anxiety is killing you from inside : now it is time to fix it

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What Is Actual Anxiety?

As many of us have perception about anxiety as a negative thing, but it is a gift that the god gave us to provide protection from various dangerous situations when humans were uncivilized. Even in today's life a certain level of anxiety helps us today to stay alert.

But due to our fast pace life, it becomes a mental health disorder which triggers the feelings of fear, excessive worry, intrusive thoughts and physically, it triggers fast heart rate, fast breathing, sweating and a person feels tired. Just in the US about 40 millions cases are reported whose age is 18+ annually. These stats are in a very huge number.

And in addition to this, women are twice as likely as men to suffer from anxiety. This may be because of sociodemographics, their hormonal problems and their fluctuations.(1)

It might be new for you that the problem of anxiety not only depends on personality, life events, medical condition and brain chemistry but also on genetics. Yes, if your parents are of the personality of getting anxious quickly, then you might get the same personality of getting anxious quickly. The probability of getting the same amount of character is about 30%-67% in the child. (2)

How Many Types Of Anxiety?

Anxiety is not of the one type, doctors have categorised it into 3 main categories :

anxiety disorder (it deals with fear)
obsessive compulsive and related disorder (it deals with intrusive thoughts)
trauma and stressor related disorder (it deals with internal fight or flight mode, it is because of intense emotional pain, eg sexually harassed, death of loved one, divorce)

(3)

How To Overcome Anxiety?

Meditation For Stress Management

Meditation can play a potential role in this. Meditation can help you to be in the present moment and avoid good and bad past experiences by keeping your mind in the present moment. Vipassana(4) is a type of meditation which can help you to experience the mindfulness of the brain. By doing this you will be more aware about surrounding, you will more enjoy the beauty of nature, also help you to stay positive and prepare your mind to feel every sensation, thoughts and feeling in a non-judgement way.

Yoga And Exercise

Yoga modulates the stress response system and reduces the psychological arousal. Yoga with meditation will give you very effective results to get rid of anxiety. Especially breathing yoga will relax your mind, and in anxiety your mind needs relaxation which is fulfilled by yoga. Yoga stretches, lengthen and balances the muscles of your body by making your posture correct and also removes stiffness. A study is done at the uttah university which shows that those people who do yoga have more tolerance power towards pain and lowest pain brain activity during MRI. This shows that your mind is in the control of yours.

Besides this yoga has a lot of benefits, therefore yoga is considered in that practise which has low risk and high yield approach to improving overall health and fitness.

Exercise is also a great practise to overcome your anxiety level. Exercise releases endorphins which work as a natural painkiller and improves the ability to sleep(5) and reduces the stress level. Diseases might be the reason causing stress. And exercise improves the quality of the immune system(6) which protects us from various diseases. Hence exercise reduces the effectiveness of one factor that causes anxiety.

Even 5 minutes of aerobic exercise will help you to stabilize mood, reduce the level of tension, elevate mood, build better self-esteem which ultimately give benefit to get rid from anxiety. (7) (8)

Cut-Off Caffeine Doses

"Anxiety is a very common problem, patients and even doctors ignore the contribution of caffeine in filling up the mind with anxiety," said Dr. Matthew Silvis, vice chair of clinical operations in the division of family medicine at Penn State Health. "We want people to consider that there may be a connection between caffeine and anxiety," he said.

"Caffeine can boost your energy but it can cause problems for those with anxiety disorder," said Dr. Julie Radico, a clinical psychologist with Penn State Health. "Caffeine is not our enemy if it is taken strategically because it can mimic the symptoms of anxiety disorder" she said. Lower doses of caffeine which is in the range of 50-200mg, is not a big problem but higher doses more than 400mg can cause racing heart, abdominal pain and nausea (simply stomach discomfort). (9)

Parenting Behaviour

This factor comes in the category of environmental factor. As it plays an potential role in the development of anxiety in childrens, the reason behind this is the obsession of high levels of controlling the child by their parents. And there are some other factors which also can be the reason such as sexual torture with children, physical and emotional abuse, parental loss.

All these factors increase the risk of facing anxiety disorder in their coming life.

Parents should be concerned about the upbringing of their children so that they can reduce the chance of getting anxiety disorder in their children's future life. (10)

Frequent Health Problems Can Cause Anxiety

Many studies examined that if a person is suffering from illness, then there are many cases that he/she can suffer from anxiety. For example : thyroid patients often get significant symptoms of anxiety disorder. Heart diseases, menopause, diabetes are also linked to the symptoms of anxiety disorder.

With this, anxiety can also be the side effects of meds that we take during the treatment of diseases.

Health problems can also disturb the sleep cycle of a person. There is a direct link between sleep and anxiety and this ultimately leads to increase in the problems of anxiety. (11)

Therapies For Overcoming Anxiety

As there are numbers of therapies which help you to come out from anxiety.

counseling

Psychotherapy
Cognitive Behavioral Therapy (CBT)
Prolonged Exposure Therapy (PE)
Eye Movement Desensitization Reprocessing Therapy (EMDR)
Dialectical Behavioral Therapy (DBT)
Acceptance and Commitment Therapy (ACT)
Family Therapy
Medications

with all these therapies, you must take help of your friends, your family members. you can talk to them and share your feelings about what is going on with you in your day to day life. This will help you a lot and might give you better results than any other therapies. (12)

I hope, you found it to be helpful.

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