ANXIETY – Not to Worry Anymore

• What are anxiety attack symptoms:

Some of the anxiety conditions may include the following:

1. Thoughts and overthinking patterns which makes it hard to control the mind.
2. Feeling of pain, low energy, and shortness of breath.
3. Behavioral changes making you less productive in day-to-day activities.
4. Phobias such as claustrophobia or agoraphobia.
5. Social anxiety disorder or social phobia, which could be due to enclosed spaces, public transportation, or places outside your home.
6. Post-traumatic stress disorder (PTSD)
7. Panic disorders
8. Sometimes, it may be due to separation disorder, which primarily results in teenagers or children worrying about getting away from parents.

• What caused anxiety disorders?:

Physical symptoms of anxiety include both the mental and physical disorders. Anxiety disorders have been a concern for ages and cause many mental health conditions in different countries. According to research, about 40 million Americans are faced by anxiety disorders. Mostly the disorders begin in childhood and are 30% in adults. The ratio is more in children, which is due to many reasons.

• What are panic disorder symptoms:

Panic disorders include chest pain, heart palpitations, sweating, etc.

• Ways anxiety disorders can be treated:

Physical symptoms of anxiety are diverse. The following are some of the ways by which anxiety disorders are being treated:

1. Cognitive behavioral therapy:
   The best way to treat anxiety disorder is to talk to a therapist, known as psychotherapy. It changes the way how to react to different things. Sharing problems with someone else is a good way of getting better solutions. It also includes exposure therapy which focuses on things you once used to avoid. After a few sessions with the psychotherapists, noticeable changes have been seen in patients.
   
   
2. Treatment through medicines:
   There are many medicines available which include antidepressants and anti-anxiety. By consulting your doctors try these medicines as they help take away stress. Ask your doctors, and treating anxiety without medication without medication would be a great option.

   In a study, the recovery rates for the patients having paroxetine have reached up to 73% within 32 weeks after taking the medicines, as compared to the 11% remission in the placebo group. Beta-blockers can also be a great way or reducing and managing anxiety. Sometimes, benzodiazepines are used in anxiety disorder treatment for quite a short time. They are a quick way to make you less stressed and help you calm down within 30 minutes.

3. Self-help for anxiety:
   Try figuring out the problem which is causing you stress. If the problems have a solution try working on that, but if there’s no solution to it, stop worrying about it. For example, you did have a quiz the other day, and you aren’t studying. Just stressing out about the topics and not studying won’t get anything. By working hard and working on the topic, you feel the most difficult is going, and you get good marks. Moreover, self-help books are also a great way to reduce anxiety. The authors discussed techniques that help them cope with the situation and motivation for managing anxiety disorders. Treatung medication without medication is only possible through the use of self- help technique.

• Generalized anxiety disorder (GAD):

Generalized anxiety disorder is a condition that allows a person to feel anxious about everything for an extended period. They have a hard time relaxing and often gets to put their minds at peace. It mainly results in people of age between 35 to 55, and is common in women.

GAD includes symptoms which vary from person to person:

1. Having trouble sleeping.
2. Finds it hard to focus.
3. Feeling of restlessness and uneasiness.

• Symptoms for generalized anxiety disorder :

There could be several reasons which caused GAD, but the major symptoms for generalized anxiety disorder are as mentioned in the research:

1. A history that is traumatic or stressful, which could result in causing GAD.
2. Genes that a person inherits from their parents.
3. It could also be due to long-term painful health condition such as arthritis.
4. Could also be due to drug addiction.

• How long does anxiety disorders last?

This time varies from person to person.  For some people, it may last 2-3 days after the particular task is accomplished. But for other people, this could be different. It is a “fight or flight” mode. Some people used to hide away from the situation, which makes them more anxious about a particular situation. And some people used to fight and cope with it. As for generalized anxiety disorder, it will last for six months if it is severe. Or this could be one month or a year. The data collected from the Netherlands Mental Health survey revealed that:

a. The median duration could be around 7.5 months.

b. For some people, the GAD used to last for 20 years.

• How to cure anxiety disorders?

1. Calm down:
   Being stressed and anxious releases hormones, including adrenaline and cortisol, making you feel more anxious about a situation. Here are some tips that will make you calm.
   
   
2. Breathe:
   Breathe mindfully, which is going to help calm your mind. There are some practical breathing tips.

   a. Breathe in your nose for nearly 4 seconds
   b. Hold the breath for 7 seconds.
   c. Exhale with your mouth.
   d. Repeat

3. Start chewing gum:
   Chewing gum keeps the blood flow going to the brain and also helps in concentrating and helps in releasing anxiety.
   
   
4. Count to 10 with your eyes closed:
   Start counting in ascending or descending order. It is an an effective way of releasing anxiety and making you calmer.
   
   
5. Catch up with your friends:
   Texting or calling a friend and sharing your problems with whom you trust help cope with anxiety at some level. Sometimes as somebody else used to give better solutions to our problems.
   
   
6. Exercise:
   Workout or going for a walk helps a lot in calming your mind, and you calm your mind. Try a workout outside so that you feel much better by going out.
   
   
7. Stop being guilty:
   Continuous thinking about a matter you can’t control and be guilty will not get you anything. Start finding solutions for the problems. Moving on from situations that aren’t caused by your mistake is a great way. Keep those negative biases away. Keep yourself busy doing productive with will let you not worry about situations you can’t control.

   Have an optimistic outlook toward life. Positive thinking accompanied by optimism helps you in stress management. If you are pessimistic, then don’t despair. By learning these skills, you can have an optimistic outlook toward life. Research shows that optimism improves many things, inlcuing self-confidence, increased life span, better physical well-being, and psychological effects, health, and relationships. All this lowers the stress level and makes you happier.

   “What else does anxiety about the future bring you but sorrow upon sorrow?”  — Thomas à Kempis

8. Listen to your favorite music list:
   Sometimes calming and party music helps you calm your mind. Sit back, concentrate on the music, and dancing can calm your mind for some time.
   
   
9. Exercise for the mind and spirit:
   Yoga and other meditation exercises are effective ways to control your thoughts and thus helps a lot in relaxing.

   Changing your lifestyle, prioritizing sleep, having a balanced nutritious diet, and eliminating the intake of drugs and caffeine help manage anxiety disorders. Make a purpose in life, and then stick to your goals. Achieving something tremendous and achieving your goals will make you proud and more contented.

10. Understand the power of your subconscious mind:
    The major problems which cause depression and lack of self-confidence is that human beings forget about their worth and do not understand their subconscious powers. The subconscious mind helps you control your mind and thoughts. How you imagine particular things, their outlook, and getting along with people and situations. It is essential to communicate and learn the highly impressionable subconscious power. It is all about imagining your better version and working hard for it. It depends on what you’re assuming about yourself, whether it is the best self or the executive self. Be kind to yourself and try eliminating negative thoughts from the mind by programming your subconscious mind to drive away anxiety.

• List of best books for anxiety:

The following is given a list of books which is going to help you a lot in coping with anxiety:

1. Retrain your mind: Cognitive behavioral therapy in 7 weeks: a workbook for managing anxiety and depression.
2. The compassionate person.
3. At last a lifetime.
4. How to be yourself: quiet your inner critic and rise above social anxiety.
5. Declutter your mind.
6. The anxiety and phobia workbook.
7. My Age of Anxiety: Fear, Hope, Dread, and the Search for Peace of Mind
8. Hope and Help for Your Nerves Panic Attacks Workbook: A Guided Program for Beating the Panic Trick
9. The Anxiety and Worry Workbook: The Cognitive Behavioral Solution
10. From Panic to Power: Proven Techniques to Calm Your Anxieties, Conquer Your Fears and Put You in Control of Your Life
    
    Related: Mental Stability: Source of Well-being