Mental Health Meaning : Anxiety: Symptoms, causes and measures to deal with crippling anxiety

Mental Health Meaning:Feelings of anxiety that go beyond worrying about regular issues like issues at work or school or adjusting to life changes are characteristics of anxiety disorders. 

A persistent, overwhelming terror that interferes with daily life may be experienced by those with anxiety disorders.

Although there are many different types of anxiety symptoms, chances are strong that you've occasionally had physical and emotional distress signs like racing heartbeat, pounding in the chest, difficulties falling asleep, feelings of dread, or even loops of concern. That is typical.

Anxiety is not an issue in and of itself. As your body gets ready to fight or flee, it stabilises the innate protective response to danger that speeds up your heartbeat and breathing and pumps oxygen-rich blood to your muscles. 

Healthy anxiety can convince you to take action.

Symptoms

• Nervousness

• Helplessness

• Excessive panicking

• Increased heart rate

• Hyperventilation

• Sweating

• Trembling

Causes

An underlying medical condition may be connected to anxiety. Sometimes the first warning signals of a medical condition are anxiety-related signs and symptoms. 

Your doctor may request tests to look for symptoms of a problem if they have reason to believe your worry may have a medical cause.

The root causes of anxiety could be:

• stress, 

• ealth conditions like diabetes or depression, 

• first-degree relatives who have the illness, 

• Stress resulting from a psychological tragedy,

• environmental factors like physical or verbal abuse, drug use, and job hazards.

Additionally, scientists think it originates from the parts of the brain in charge of managing fear as well as memory storage and retrieval for emotional and fear-related experiences.

Tips and lifestyle changes to deal with anxiety  

Exercise and yoga

According to the Anxiety and Depression Association of America, studies have shown that regular exercise can reduce anxiety in certain people just as effectively as some types of medication. A 10-minute walk can actually make a difference.

Through the stimulation of endorphin-producing chemicals in the brain, exercise helps reduce tension and promotes mental calmness. According to Harvard Health Publishing, endorphins produce a sensation of serenity and a cheerful attitude.

It's not necessary for exercise to be difficult to be useful. Even meditative yoga can be beneficial.

Keep a journal 

By getting what's worrying you out on paper, it may become less intimidating.

These relaxation techniques are especially beneficial for people who only occasionally suffer anxiety. In a pinch, they might also be helpful for someone with a generalised anxiety disorder (GAD).

However, quick fixes shouldn't be the only form of treatment you try if you think you may have GAD. 

You should come up with long-term plans to assist in minimising the intensity of symptoms and perhaps even stop them from occurring altogether.

Change in Diet

Low blood sugar levels might result from missing meals. Because the body creates more cortisol in reaction to stress, low blood sugar can cause anxiety.

Changes to your diet or the use of supplements are unquestionably long-term solutions. According to research, several vitamins or nutrients can reduce anxiety. These include green tea, omega-3 fatty acids, and lemon balm.

Before your body is able to fully utilise the nourishment that these herbs and foods offer, it may take a few months. Make cautious to talk to your doctor about herbal treatments if you're taking other prescriptions because there could be negative side effects.

More research is required, but a diet rich in fish, vegetables, fruits, and whole grains may help people feel less anxious.

Avoid smoking and alcohol

Mental Health Meaning: The risk was larger in current smokers than in former smokers; daily smoking indicates an elevated risk for the first occurrence of panic attacks and disorders.

Similar to alcohol usage, those who suffer from anxiety problems may use alcohol as a crutch or a form of self-medication. Some people find smoking to be relaxing. But nicotine also increases heart rate and blood pressure, two bodily signs that can resemble anxiety. 

Additionally, smokers with a history of anxiety disorders are less likely to quit, probably because withdrawal symptoms from nicotine might exacerbate or create symptoms of anxiety.

Written By: Manisha Nair