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What is Anxiety and how to control it?


Anxiety is something many of us have to live with daily, and it can affect our physical and mental health. While there is no one-size-fits-all solution for dealing with anxiety, some tried-and-true strategies can help many people cope. This post will discuss some practical tips for managing anxiety in everyday life. From mindful breathing exercises to seeking professional help, these strategies can be used to reduce stress and improve overall well-being. Read on to learn more about how to relieve your anxious thoughts and feelings.


What is anxiety?


According to the anxiety definition, it is a feeling of unease, such as worry or fear, that can be mild or severe. Everyone feels anxious at some point in life, but anxiety can be a daily struggle for some people. If your anxiety is constant and interferes with your ability to live everyday life, you may have an anxiety disorder.


There are many different types of anxiety disorders, each with its own symptoms. Some common anxiety symptoms include:


• Feeling restless, wound-up, or on-edge

• Having difficulty concentrating or the mind going blank

• Being easily fatigued

• Having muscle tension or headaches

• Feeling dizzy, lightheaded, or faint

• Having trouble sleeping or waking up frequently during the night

• Sweating or hot flashes

• Having cold hands or feet

• Numbness or tingling in the hands or feet 


If you're experiencing one or more of these symptoms on a regular basis, you may be struggling with an anxiety disorder. It's important to talk to your doctor if you think you may have an anxiety disorder so they can properly diagnose and treat you.


What are the different types of anxiety?


There are different types of anxiety, which manifest differently in a person. Generalized anxiety disorder (GAD) is characterised by excessive worry and tension that isn't triggered by a specific event. Social anxiety disorder (SAD) is when a person feels highly anxious or self-conscious in social situations. Panic disorder is marked by recurrent panic attacks, which are sudden periods of intense fear or discomfort that can include physical symptoms like a racing heart or sweating. Specific phobias are an intense fear of a particular object or situation, such as heights or flying. Lastly, post-traumatic stress disorder (PTSD) can develop after someone goes through a traumatic event, such as witnessing a natural disaster or being the victim of violence.


If you're struggling with anxiety, it's important to understand what type(s) you're dealing with to get the most effective treatment. Talk to your doctor or mental health professional about your symptoms and how they impact your life so they can help you find the right path forward.


What are the causes of anxiety?


There are many different causes of anxiety. Some people may have a genetic disposition to anxiety, meaning it runs in their family. Others may have had a traumatic experience that led to anxiety. Some people are more prone to anxiety than others.

There are many different things that can trigger anxiety. For some people, it may be something as innocuous as a busy day at work or a looming deadline. For others, it may be something more serious, like the death of a loved one or a major life change. Regardless of the trigger, the resulting anxiety can be very debilitating.

If you're struggling with anxiety, it's important to understand its causes. Once you know what's causing your anxiety, you can start to work on finding ways to cope with it. If you're unsure what's causing your anxiety, consider talking to a therapist or counselor who can help you get to the root of the problem.


What are the symptoms of anxiety?


Anxiety is a normal stress reaction and can be beneficial in some situations. It can alert us to danger and help us respond to it. However, when anxiety becomes excessive, it can interfere with our daily lives.


There are different types of anxiety disorders, each with its symptoms. However, some common symptoms of anxiety are seen across all types of disorders. These include:


- Feeling nervous, restless, or tense

- Having a sense of impending danger, panic, or doom

- Having an increased heart rate

- Breathing rapidly (hyperventilation)


-Trembling or shaking

- Feeling weak or tired

- Difficulty concentrating or thinking about anything other than anxious thoughts




How to overcome anxiety?


If you're struggling with anxiety, there are a number of things you can do to ease your anxiety symptoms. These include: 

- Identifying and challenging your negative thoughts

- Practice relaxation techniques

- Exercise regularly

- Getting enough sleep

- Eating a healthy diet


Identifying and challenging your negative thoughts is a key part of managing anxiety. When you're anxious, your thinking can become very negative and distorted. This can make it hard to see things clearly and make decisions. By identifying and challenging your negative thoughts, you can see things more realistically and make better decisions.


Relaxation techniques are also helpful for managing anxiety. There are a number of different techniques you can try, such as deep breathing, progressive muscle relaxation, and mindfulness meditation. Practicing these techniques can help you calm your mind and body when feeling anxious.

Exercise: Exercise is also important for managing anxiety. Regular exercise can help reduce your stress levels and improve your mood. It's also a great way to relieve anxious thoughts and feelings. Try to get at least 30 minutes of exercise most days of the week.

Get enough sleep: Getting enough sleep is also crucial for managing anxiety. When you're tired, your body is under more stress, which can worsen anxiety. Make sure to get 7-8 hours of sleep each night. 

Stick to a healthy diet: Eating a healthy diet is important for managing anxiety. Eating nutritious foods helps reduce stress levels and promotes a better mood which will eventually help you relax your mind.



What are the different types of anxiety treatment?


Once diagnosed with anxiety, you can start discussing treatment options with a doctor. Treatment can help you overcome the symptoms and lead a more manageable day-to-day life.


Anxiety can be treated in three ways:

Psychotherapy: Psychotherapy includes cognitive behavioural therapy and talk therapy to help with psychological, emotional, or behaviour disorders.

Complementary health methods: You can treat your anxiety with mindfulness meditation, yoga, enhancing self-awareness and getting involved in better and more productive work. 

Medication: This one is strict as prescribed and directed by the physician. Doctors prescribe anti-anxiety and antidepressant drugs depending on the requirement.


What are natural remedies used to cure anxiety?

Lifestyle changes can effectively relieve some of the stress and anxiety you may cope with every day. Most natural “remedies” consist of caring for your body and participating in healthy activities while eliminating unhealthy ones. This also includes creating a new lifestyle and being consistent with this new life.


These include:

  • Getting enough sleep

  • Meditating

  • Stay active and exercise.

  • Eating a healthy diet

  • Avoiding alcohol

  • Avoiding caffeine

  • Quit smoking cigarettes (if you do).


Can foods treat anxiety?


The most common treatment for anxiety doctors give is medication and talk therapy. But lifestyle changes, such as getting enough sleep, regular exercise, and eating a well-balanced and healthy diet, can also help. In addition, some research and studies suggest that the foods you eat may benefit your brain if you frequently experience anxiety.

These foods include:

  • Flax and chia seeds

  • Fatty fish such as mackerel and salmon

  • Turmeric

  • Vitamin D

  • Magnesium

  • Tryptophan


A last word from us –


You can treat your anxiety with medication, psychotherapy, a change in your regular lifestyle or a combination of these.

But some people who have a mild anxiety disorder, or a fear of something they can easily avoid, decide to live with the condition and don’t get treatment. This in the long run, can lead to severe issues. 

However, avoiding the trigger can make anxiety worse in the long term. Treatment can help you overcome the need to avoid a stimulus. Therefore, proper treatment is required to live a happy, healthy life at the earliest stage.