The feeling of being anxious is a normal pre-response to anticipation that usually disappears once the situation is over. However, an anxiety disorder is defined as a feeling of reoccurring anxiousness, nervousness, worry or fear at moments when the situation does not call for such emotions. Anxiety is one of the most common mental disorders diagnosed in America; statistics shows that the disorder affects approximately 40 million adults 18 years and older. There is no one single cause for anxiety disorder, instead there are many different risk factors that trigger an attack. Understanding anxiety is the answer to the question, how can I control my anxiety? This article covers the common types of anxiety as well as the causes, symptoms and methods, learn How to Control Anxiety here…
Common Types of Anxiety:
- Generalized Anxiety Disorder: Generalized Anxiety Disorder or GAD refers to a person feeling excessive bouts of worrying and nervousness about unspecific situations and events. The person appears to be anxious for no particular reason.
- Panic Disorder: A panic disorder is the type of anxiety that brings forth sudden attacks of intense fear. Symptoms of a panic disorder include dizziness, difficulty breathing, confusing and nausea. Such attacks can last a few minutes to over an hour.
- Phobia: An anxiety phobia is an irrational and unnecessary fear and avoidance of an object or a situation. Persons experiencing such phobia may go out of their way to avoid the objects or situations that lead to the anxiety.
- Social Anxiety: Social anxiety is when a person has a nagging fear of being judged harshly by others in social situations. The sufferer may avoid public situations and human contact to avoid the anxiety symptoms that may follow.
- Post Traumatic Stress Disorder: Post Traumatic Stress Disorder or PTSD is usually brought on as a result of past trauma such as an accident, physical attack or combat situations. The sufferer may be plagued with flashbacks that may lead to depression, paranoia and stress.
- Obsessive Compulsive Disorder: Obsessive Compulsive Disorder or OCD is a type of anxiety disorder that leads to irrational and repetitive thoughts or actions. A person suffering from OCD may clean continuously, wash their hands more that necessary or repeat thoughts in their head obsessively.
Common Causes for Anxiety:
- Stress: Stress is the number one cause of anxiety as stress encourages the release of toxic chemicals that cause anxious behavior. Stressors such as physical or emotional trauma, money problems, work and school issues, unhealthy marriages and relationship worries can all bring forth anxiety.
- Pre-existing Medical Condition: Certain pre-existing medical conditions can cause ongoing nervousness. Conditions such as thyroid disorders, advanced infections, heart conditions, malnourishment and slow blood circulation are among the top conditions that cause anxiety.
- Genetics: Studies have determined that an offspring of a person who has suffered from some form of anxiety disorder are at higher risk for developing the same disorder.
- Substance Abuse: Anxiety can present itself as a side effect from abusing or withdrawing from illicit drugs. Additionally, anxiety can appear after ingesting too much caffeine or sugary foods.
- Self-Induced: A lack of confidence and self-worth can influence the way one view’s themselves. As a result, a person can subconsciously give themselves an anxiety disorder by continuously practicing negative self-talk and self-bullying.
- Unbalanced Neurotransmitters: Unbalanced neurotransmitters in the brain can cause a person to react anxiously in otherwise calm situations.
Common Symptoms of Anxiety:
The symptoms of anxiety may differ depending on the type of anxiety that the sufferer is dealing with and the individual’s response system. However, the most common symptoms of anxiety include restlessness, sweating, heart palpitations, constipation, diarrhea, insomnia, tension, nausea, irritability, trouble concentrating and irrational breathing patterns. For some people, the symptoms of anxiety can be so acute that it can mimic physical disorders such as a heart attack or stroke.
How to Control your Anxiety:
There are two main ways to controlling and treating all types of anxiety disorder; by practicing natural methods or by taking synthetic medication. There are pros and cons to both methods, below is a brief breakdown…
- Synthetic Medicine: Once diagnosed by a doctor, he or she may suggest treatment in the form of synthetic medication, however there has been a lot of backlash with using synthetic drugs to treat anxiety. The trouble being that anxiety drugs may simply mask the symptoms. The symptoms of anxiety may return if the sufferer stops taking the medication. Additionally, certain anxiety medication has been called out for their negative side effects. The main pro to using synthetic medication as a means to control anxiety is the fact that symptom relief comes quickly, and the person will be able to regain a sense of normal living without being constantly anxious.
How to Control Anxiety without Medication:
The question, “how to control anxiety naturally”, is an elaborate one to answer. There are many small, natural changes one can adopt to control and cure continual feelings of anxiety, below are a few…
- Manage your Stress: The main way to control anxiety naturally is to manage your stress. Determine the cause of your stress and find natural, calming ways to deal with them. If you are stressing about finances then get a higher paying job or curb your spending, or if you are unhappy in a relationship, get out of it.
- Adopt a Healthy Lifestyle: Adopting a healthier lifestyle refers to getting enough sleep and eating a diet filled with alkalizing foods. You should also make an effort to stay away from caffeine, drugs, cigarettes and alcohol.
- Exercise: Exercising releases calming endorphins that can help balance the neurological region. Calming exercises such as pilates, yoga, deep breathing and stretching are especially beneficial to controlling anxiety. In fact, deep breathing exercises is a great answer to the question, “how to control anxiety attacks”. Cardio and strength training also release calming endorphins within the body.
- Practice Self-love: Anxiety can disappear completely once the sufferer learns to find their self-worth. Instead of bullying yourself with negative thoughts, do the opposite. Tell yourself that you are worthy and valuable, speak lovingly about yourself and care for external and internal appearance.
- Face your Fears: Facing your fears is a great answer to the question, “how to control social anxiety”. Make yourself uncomfortable by facing your fears of social situations and objects. Join a public speaking class, co-mingle with peers and force yourself to reach out. Eventually, it will become easier, and your anxieties will disappear.
- Manage Pre-existing Disorders: Manage any pre-existing medical conditions that you may be suffering from so that anxiety flare-ups don’t present itself.
- Seek Therapy: Talking to someone about your anxieties and fears will help you forgive the circumstances that led up to your disorder. Once you recognize and forgive, you will be able to let go and live anxiety-free.
- Relax: Make an effort to relax whenever you can because being in a relaxed state can take your mind off of stress. Take a break from the hustle bustle of life and take sporadic vacations with your loved ones. Additionally, you can find everyday ways to relax by giving yourself massages, sipping on cups of chamomile tea or soaking in a hot bath.
- Meditation: Meditation can help you get in touch with your inner-self and help you find internal balance. You will be able to change your perspective on the situations and things that trigger your anxiety.
Treating anxiety naturally is the method most preferred because it gets to the cause and eradicates the symptoms completely. However, it usually takes some effort and time to be completely free of anxiety symptoms. Practicing self-love and learning to relax can be easier said than done for people who have been doing the opposite for a long time. Nevertheless, relief is possible if you are determined enough to find it. Be patient with your progress and never give up.