We are all afraid of something or the other. Fear, worry and stress have almost become a normal part of our daily lives. But all of these emotions have a deeper impact on us. 

Sure, some seem to handle it better. But are we even addressing the problem or do we tend to brush our fears away? 

For the longest time, there was a lot of taboo around the word “anxiety”. Fear is deemed as an inferior and cowardly feeling. It is only after much discussions related to mental health do people consider that their constant worry may be something more…

Let us first understand what anxiety is. 

Anxiety is the body's normal reaction to stress. It is apprehension or fear about what is to come. Going to a job interview or giving a speech on the first day of school, for example, may make some people anxious and uncomfortable.

However, if your anxiety symptoms are severe, remain for at least 6 months, and interfere with your daily life, you may have an anxiety disorder.

What is Anxiety Disorder?

People suffering from anxiety disorders may strive to avoid circumstances that trigger or intensify their symptoms. Job performance, schoolwork, and personal relationships might all suffer as a result. In order to be diagnosed with an anxiety disorder, a person's fear or anxiety must:

•  Be out of proportion to the situation 
•  Improper  for the age group
• Limit your ability to perform daily tasks normally

Different Anxiety Disorders

There are many different components and triggers involved in anxiety disorders. These are some examples:

• Anxiety disorder. This means you get frequent panic attacks at inconvenient times.
• Phobia. This is an extreme fear of a certain thing, place, or action.
• Anxiety about social situations. In social contexts, this is an intense fear of being judged by others.
• Obsessive-compulsive disorder (OCD). This means that you have repeating irrational beliefs that cause you to engage in certain repetitive behaviors.
• Anxiety about separation. This indicates that you are afraid of being away from home or your loved ones.
• Anxiety disorder associated with illness. This is health-related anxiety (formerly called hypochondria).

Additionally, anxiety can be a sign of a variety of mental health and physiological disorders. These are some examples:

• Post-traumatic stress disorder (PTSD) is caused by a distressing occurrence.
•  Depression and anxiety have a significant association.
• Chronic obstructive pulmonary disease (COPD) plus diabetes might cause anxiety symptoms.
• Anxiety can result in persistent inflammation and diseases like arthritis.
• Many people who suffer from anxiety may attempt to self-medicate in order to alleviate their symptoms.
•  Anxiety is common among those suffering from chronic pain conditions.

What Are The Symptoms Of Anxiety?

Anxiety manifests differently depending on the individual. From butterflies in your stomach to a racing heart, emotions can run the gamut. You may feel out of control, as if there is a schism between your mind and body.

You may be afraid of something in general, or you may be afraid of a specific location or event. You may have a panic attack in some instances.

Symptoms

Anxiety can be caused by:

• Restlessness caused by worrisome thoughts or ideas that are difficult to regulate
• Focusing difficulties 
• Sleepiness and fatigue
• Irritation
• Unidentified aches and pains
• Panic attacks
• Trembling hands
• Inability to breathe properly
• Feeling locked, chained or restricted 

Your anxiety symptoms may differ from those of others. That is why it is critical to understand how anxiety manifests itself.

Diagnosis and Treatment

The first step is to consult with your doctor to ensure that there is no physical issue causing the symptoms. If you are diagnosed with an anxiety problem, a mental health expert can help you find the appropriate treatment. Unfortunately, many persons suffering from anxiety problems do not seek treatment. They are unaware that they are suffering from a disease for which there are viable therapies.

Although each anxiety problem is unique, most respond effectively to two types of treatment: psychotherapy (often known as "talk therapy") and medicines. These treatments can be administered singly or in combination. Cognitive behavior therapy (CBT), a type of talk therapy, can teach a person how to think, react, and behave differently in order to feel less nervous. Medications will not cure anxiety problems, but they can provide significant symptom alleviation. Anti-anxiety drugs (usually provided for a limited length of time) and antidepressants are the most regularly utilized treatments. Beta-blockers, which are commonly used to treat cardiac issues, are also used to treat physical symptoms of anxiety.

Self-Help, Coping, and Managing

You can try the following anxiety coping methods one at a time or in combination to see what works best for you. Practice your chosen talent once or twice a day for as many days as it takes to accustom your body and mind to it and form a habit. While many of these procedures are self-administered, some require the supervision and instruction of a professional therapist.

1. Deep Breathing

Deep breathing is a deliberate and leisurely technique of breathing that fills your lungs with oxygenated air and helps to calm your heartbeat and regulate your blood pressure. This technique, also known as diaphragmatic breathing, abdominal breathing, and belly breathing, distracts you from stressors and utilises the entire range of motion of the diaphragm, helping your body to relax.

2. Intentional Movement

Yoga, tai chi, and qigong are low-impact body and mind exercises. They incorporate slow motions, posture holding, mental concentration, and deep breathing, all of which can reduce anxiety and create relaxation.

3. Cognitive Challenges

The cognitive challenge is confronting and countering anxiety -inducing thoughts that only serve to aggravate your condition. The idea is to disprove harmful notions and replace them with positive thoughts that can lessen anxiety.

When you think of natural anxiety cures, you should picture things like exercise and meditation. While a psychiatrist may prescribe specific medications for severe anxiety disorders, there are alternatives you can practice  that may provide relief:

• Take a stroll, exercise, or otherwise stay busy to distract your mind from your nervousness. Moving your body reduces muscle tension, which is one of the causes of  anxiety. Boosting your heart rate can alter brain chemistry by increasing the availability of serotonin and gamma-aminobutyric acid (GABA).
• Limit alcohol, coffee, and smoking, which can all contribute to anxiety and sadness.
• Prioritize sleep in order to heal and prepare for the next challenges. Deep sleep, also known as non-rapid eye movement (NREM) slow-wave sleep, can assist in calming and resetting an overactive mind by lowering heart rate and blood pressure.
• To center yourself and relieve anxiety symptoms, practice mindfulness and meditation.

People can do a variety of things to assist cope with the symptoms of anxiety disorders and make treatment more successful. Meditation and stress management practices can be beneficial. Support groups (in person or online) can allow people to share their experiences and coping skills. Learning more about the nuances of a disorder and assisting family and friends in better understanding the condition can also be beneficial. Caffeine, which can aggravate symptoms, should be avoided, and any drugs should be discussed with your doctor.

‍