Why does everyone say they have anxiety?
Many people across the globe complain of experiencing anxiety and discomforting emotions and thoughts that tag along with it. The exact reason for a growing number of populations complaining about anxiety is uncertain.
However, research indicates that these episodes of anxiety and its growing incidents can be attributed to poor lifestyle, situational factors, traumatic past, lack of awareness, and ability to seek professional help.
Anxiety is looked at as a normal response to stress or anticipated and real threat.
Even though the changes that are brought about by the episode of anxiety are quite temporary it is unacceptable and discomforting.
For many individuals, the uneasiness is short-lived and eases once the stress is gone however for some this discomforting feeling might persist and overwhelm an individual’s mind and body.
What is anxiety?
Anxiety can be defined as a natural and predictable response to a stressful situation that is accompanied by emotional and physical responses in an individual.
Anxiety can be primarily characterized by a sense of fear, panic, and a loss of control over oneself and their environment.
What are the symptoms of anxiety?
The main Sings and symptoms of anxiety are:
- · Apprehension,
- · Confusion,
- · Feeling on edge,
- · A sense of helplessness,
- · Repeated negative thoughts,
- · muscle tension,
- · Palpitations and
- · Difficulty breathing
These symptoms do not have a specific and rigid pattern. In that not every individual experiences all the above-mentioned symptoms with the same intensity.
The pattern and severity of symptoms experienced by every person vary based on their reason for stress and their level of stress tolerance.
What are the main triggers of anxiety?
Anxiety can be triggered by various reasons some of which are:
Intake of caffeine
It is believed that an increased dose of caffeine can be a major trigger for experiencing anxiety. According to studies people with panic and anxiety attacks are sensitive to the anxiety-causing effects of caffeine.
A pattern of negative thinking
It is believed that people who think a lot more negatively than positively are more vulnerable to anxiety than those who have an optimistic outlook.
Both minor and major stressors that people experience in their day-to-day life can cause a sense of anxiousness. This can range from a traffic jam to strained family relationships.
Apart from the stressor itself a lack of an outlet for these stressors can make an individual overwhelmed and vulnerable to the extreme symptoms of anxiety such as a sense of losing control over oneself and their environment.
studies indicate that one of the major contributing factors for anxiety attacks is an unhealthy and unacceptable lifestyle.
lack of proper diet, sleep, and personal hygiene can lead to an increased risk of experiencing anxiety.
it is important that individuals consciously keep a tap on their balanced diet, healthy hours of sleep, and personal hygiene to help both the mind and body to function at an optimal level keeping away from negative thoughts patterns and behaviors.
It is found that many over counter medications can also contribute to the symptoms of anxiety. This is because many of the ingredients in these medications make a person feel uneasy. These feelings of uneasiness can be followed by negative thoughts and feelings leading to symptoms of anxiety and a sense of impending doom
Side Note: I have tried and tested various products and services to help with my anxiety and depression. See my top recommendations here, as well as a full list of all products and services our team has tested for various mental health conditions and general wellness.
What are the therapy options for reducing anxiety?
Cognitive-behavioral therapy helps an individual to control their anxiety by using strategies like relaxation and breathing. It works on the principles of replacing negative thoughts with positive ones.
Exposure therapy is a kind of therapy in which an individual is exposed to a particular stimulus that they usually fear or are anxious about in a graded order.
As and when the individual gets comfortable with the situation or stimulus introduced or exposed to them with each session individuals get more comfortable with a real-life situation that might have otherwise been a source for triggering anxiety.
It is based on the principle that when an individual interacts with other people who are suffering from the same fears they might not feel left alone or isolated. Group therapy usually involves a group of individuals who are experiencing similar symptoms and problems.
Anxiety can also be treated with the help of medication prescribed by a health care professional.
Though medication alone can not help in reducing persistent anxiety it can help in restoring a sense of control and bring temporary relief.
What measures can one take when they feel anxious?
Some measures and strategies that can help people gain a sense of control while feeling anxious are:
Practice deep breathing
Deep breathing is one such strategy that helps to decrease negative thoughts and calm down an individual within a short period. This involves inhaling deeply through the nose and breathing out through the mouth.
Carry out a challenging activity or exercise
It is believed that exercise is very good for reducing stress and anxiety. Not all situations offer the facility for a gym to exercise and release the anxiousness and stress that builds up.
Under such circumstances, one can take a stroll for about 10 minutes to distract their mind from the negative thoughts.
One can also carry out activities that require a lot of focus and mental strength which in turn diverts their mind from the discomforting thoughts.
Making journal entries
Having a journal to write down how a person is feeling and thinking when they are anxious helps them to reflect upon their thoughts and feelings.
Putting down one’s thoughts and feelings onto a paper helps to provide a sense of temporary relief.
In the case of journal entry, a person does not even have to fear being judged by another person regarding their thoughts and feelings.
Avoid an overdose of caffeine
It is believed that an overdose of caffeine might lead to adverse effects leading to feelings of anxiousness or even depression in a long run. It is suggested that people take prescribed amounts of caffeine throughout the day.
Follow a healthy diet
it is believed that eating healthy and keeping oneself away from edibles that spike up one’s blood sugar levels helps keep their anxiety and nervousness under control.
It is believed that meditation and other exercises governing mindfulness helps to keep individuals calm and decrease the symptoms and severity of anxiety.
Everyone experiences anxiety and or nervousness at some time or the other in their life. experiencing anxiety is considered natural under stressful situations.
However, a persistent pattern of signs and symptoms typical of anxiety might require to be dealt with consciously and also brought under professional supervision.
An anxiety attack does not require any major event to happen. Anxiety can be caused by situations such as a new job, meeting new people, change in family dynamics, reallocation, or even misplacement of an important file.
Anxiety becomes dreadful when it significantly hampers an individual’s ability to carry out daily functioning.
anxiety can be dealt with effectively with the help of self-help strategies or even professional assistance in severe cases.
One reason why many people have been complaining about anxiety could be the lack of awareness and consequences.
Many people avoid speaking about how they feel or think due to the taboo associated with anxiety. many think that they will be tagged as the “weak” when they openly speak about their anxiousness regarding any situation.
What we recommend for curbing Anxiety
Below are some of the services and products we recommend for anxiety
- Online therapy is another thing we should all try. We highly recommend Online therapy with a provider who not only provides therapy but a complete mental health toolbox to help your wellness.
- Anxiety Weighted Blankets are by far the number 1 thing every person who suffers from anxiety should at least try. Anxiety Blankets may improve your sleep, allow you to fall asleep faster and you can even carry them around when chilling at home.
- Amber light therapy from Amber lights could increase the melatonin production in your body and help you sleep better at night. An Amber light lamp helps reduce the amount of time it takes you to fall asleep and increases overall sleep quality.
Frequently asked questions
What are the common signs and symptoms of anxiety?
The common signs and symptoms of anxiety include:
- · Sweating.
- · Trembling.
- · Feeling weak.
- · Increased heart rate.
- · Feeling nervous, restless, or tense.
- · Trouble concentrating
- · Breathing rapidly
How to get rid of anxiety fast?
Strategies used for immediate relief from anxiety might include deep breathing exercises, conscious distractions, carrying out challenging physical and mental activities. in addition to this one can actively try and replace their negative thoughts with positive ones.
Do people experience anxiety for no reason?
Anxiety is a result of a stressful or threatening situation. The triggers of anxiety can be many such as environmental factors, traumatic experiences, and even genetics.
How to break an anxiety cycle?
To break one’s anxiety cycle individuals are required to become more aware of the vicious cycle in the first place.
A person needs to be aware of their negative thoughts and feelings that in turn lead to unacceptable behaviors to break the anxiety cycle.
How can one control their anxiety at home?
Anxiety can be bought under control with a set of self-help strategies such as:
- Carrying out physical activity
- Talking about one’s thoughts and feelings with another
- Getting out relaxation techniques such as meditation or deep breathing
- Having ample amount of sleep
- Following a healthy and balanced diet
- Actively carrying out stress management techniques
- Avoiding overuse of caffeine, alcohol, and other recreational drugs.