Anxiety is not always a bad thing. It helps you focus your attention and stay motivated under stress. But when anxiety and fear start to interfere with your life, that's when you have a problem. The good news is that the solution is not as far away as you think. There are many things you can do to keep your anxiety under control and regain control of your life.
Understanding Anxiety Disorder
When faced with a pressure or stressful situation, it is normal to feel anxious, nervous and afraid. Anxiety is our body's natural response to danger. Healthy anxiety makes it easier for us to focus our attention and stay alert, mobilizes us and provides motivation to solve our problems. However, if anxiety has started to affect your life and relationships, this indicates that you have crossed the normal anxiety line and entered the borders of an anxiety disorder. Do you have Anxiety Disorder? If you are experiencing some of the following symptoms and they do not seem to go away easily, you may have an anxiety disorder:
Are you constantly nervous or worried?
Your anxiety affects your work. Does it prevent you from fulfilling your school and family responsibilities?
You have fears that make you angry and you can't get rid of them?
Do you think something bad will happen to you if you don't do certain things in a certain way?
Do you avoid daily activities because they make you anxious?
Do you experience sudden and unexpected panic attacks where your heart beats fast?
Do you have the idea that there is danger and disaster everywhere?
>Emotional Symptoms of Anxiety Disorder:
In addition to the basic symptoms of excessive and distressing fear and anxiety, other emotional symptoms of anxiety include:
Feelings of uneasiness and worry
Focus on the catastrophe
p>Feeling tense and alert at all times
Thinking about the worst
Irritability
Restlessness
Danger signs observation
Physical Symptoms of Anxiety Disorder:
Anxiety is more than a feeling. Anxiety includes many physical symptoms depending on the body's fight or flight response. Because of these physical symptoms, many people with anxiety think that this condition is a medical illness. They see many doctors and visit many hospitals until they are diagnosed with anxiety disease.
–Heart palpitations
Sweating
Dizziness
Frequent urination or diarrhea
Difficulty breathing
Tremors or twitching
Muscle tension
Head pain
Weakness
Insomnia
The Link Between Anxiety and Depression
Many anxiety patients also experience depression. can also survive. Because depression worsens anxiety (and anxiety worsens depression), seeking treatment for both is recommended.
Panic Attacks
Intense are panic and fear attacks. Panic attacks often occur suddenly and without warning. Sometimes there is an obvious trigger. For example, getting stuck in an elevator or thinking you have a big conference to give in a few hours. Panic attacks generally peak within 10 minutes and rarely last more than an hour. But in this short time, the fear becomes so intense that you think you will die or lose control. You think you will lose it completely. The physical symptoms themselves are so frightening that you may think you are having a heart attack. After having an anxiety attack, you may worry that you will experience it again in a public place where help cannot come or you cannot escape.
Symptoms of a Panic Attack include:
A strong wave of panic
Feeling of losing control or going crazy
Chest pain or heart palpitations
Feeling like you're going to faint
Difficulty breathing or feeling of suffocation
Hyperventilation (excessively rapid breathing)
Hot flashes or chills
Shivering and shaking
Nausea or cramps
Feeling of being separate from the environment or unreal
Treatment of Anxiety Attacks
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If If you avoid certain places or situations because you are afraid of having an attack, it is important to get help. The good news is that anxiety attacks are highly treatable. It is possible to reduce your anxiety to a bearable level within 5-8 sessions.
What can you do for yourself in case of Anxiety, Anxiety Attacks and Anxiety Disorder?
>Trying to find the cause of anxiety;
Not all people who worry a lot have an anxiety disorder. A schedule that requires you to work too much, lack of sleep or exercise, stress at home or work, or even drinking too much coffee can make you anxious. After all, regardless of whether you have an Anxiety Disorder, you are more likely to feel anxious if your lifestyle is stressful and unhealthy. If you find yourself worrying too much, take time for yourself and evaluate how much you care about yourself.
Do you make time for relaxation and fun every day?
Do you get the emotional support you need?
Do you take adequate personal care? Are you?
Are your responsibilities overwhelming?
Do you ask for help when you need it?
You may have responsibilities that you can delegate to others. If you feel like you have no support, you can find someone you can trust. Just talking about your anxieties can reveal how less scary they actually are.
Self-Help Methods for Anxiety Attacks and Anxiety Disorder:
1) Challenge Negative Thoughts
Write down your concerns: For this, keep a pen and notepad with you or save them on your computer. When you experience anxiety, write down your concerns. Writing them is a harder task than thinking them. Thus, the possibility of negative thoughts disappearing increases.
Create an anxiety hour for yourself: Set an "anxiety time" for yourself every day, where you can sacrifice 10-20 minutes of anxiety. During this time, focus only on negative and anxiety-provoking thoughts without trying to fix them. However, the rest of the day should be free from anxiety. When anxious thoughts come to your mind during the day, write them down and postpone thinking about them to your “worry hour.”
Accept Uncertainty: Unfortunately, worrying about things that will go bad does not make life more predictable. This just keeps you from enjoying the moment. You must learn to tolerate uncertainty and be able to avoid having to find urgent solutions to the problems that life brings.
2) Take Care of Yourself
Practice Relaxation Techniques: When practiced regularly, relaxation techniques such as mindfulness-based meditation, gradual muscle relaxation exercises, and diaphragmatic breathing can reduce anxiety symptoms. Adopt healthy eating habits: Start the day with breakfast and continue with frequent, small meals throughout the day. Staying hungry for a long time without eating anything causes blood sugar to drop, which increases your anxiety level.
Reduce Alcohol and Nicotine Consumption: Contrary to popular belief, these will make you more anxious.
Exercise Regularly. Do: Exercise is a natural stress reducer and a natural reliever of anxiety. To get the best results, you should spend at least 30 minutes exercising every day.
Pay Attention to Your Sleep: Lack of sleep triggers anxious thoughts and feelings. Therefore, make sure to sleep 7-9 hours at night.
When Should You Seek Professional Help?
Although self-help strategies are effective in coping with anxiety, if anxiety and If your stress has reached a point where it causes you too much trouble and affects your daily life, it would be beneficial to seek professional help. Because some medications and supplements cause anxiety, your doctor will ask if you use over-the-counter medications, herbal remedies, or recreational drugs. If no medical cause is found, the next step is to consult a therapist who can treat anxiety and anxiety attacks. The therapist will work with you to find the cause and type of anxiety and create a treatment plan.
Anxiety Treatment Options for Disorders
Anxiety disorders often respond very well to treatment in a short time. The determined treatment approach varies depending on the type and severity of the anxiety disorder. But in general, most anxiety The disorder is treated with behavioral therapy, medications, or a combination of both.
Psychotherapy for Anxiety Disorder
Behavioral Therapy is effective for anxiety disorders. It is one of the treatments. It focuses on behavior rather than dealing with underlying psychological conflicts or past problems. Behavioral therapy for anxiety continues in 5 – 20 weekly sessions.
Cognitive-Behavioral Therapy: Focuses on thoughts in addition to behaviors. In the treatment of Anxiety Disorder, cognitive behavioral therapy helps you recognize and challenge the irrational and negative thought patterns that trigger your anxiety.
Mindfulness-Based Therapy: This form of therapy allows you to confront your fears in a safe and controlled environment. You can improve your self-control by repeatedly experiencing the feared object or situation in reality or in imagination. Since you can face your fear without getting harmed, your anxiety decreases and disappears.
Anxiety Relieving Drugs
Many types of drugs, including benzodiazepines and anti-depressants, are used in the treatment of anxiety. But medications are most effective when used in conjunction with behavioral therapy and self-help strategies for anxiety. Medications can sometimes be used for short periods of time to carry out therapies.
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