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What is anxiety?

Anxiety is the body's and mind's reaction to dangerous, stressful, or unfamiliar situations. It can be defined as a sense of distress, uneasiness, or dread you feel before a particular event. A significant level of anxiety helps people stay alert and aware, but for those suffering from an anxiety disorder, it is very unusual—it can be very debilitating.

There are different types of anxiety disorders, according to the event and atmosphere that causes the condition:

  • Anxiety disorders

Anxiety disorder is a general fright of excessive fear, such as emotional response to a real or perceived threat or worrying about some future threat and can have negative emotional and behavioral risks.
  • Obsessive-compulsive disorders

Obsessive-compulsive and related disorders cause obsessive or intrusive thoughts such as constantly worrying about keeping your desk clean or about one's weight that triggers associated compulsive behaviors like repeated dusting or excessive exercise. People perform these behaviors to alleviate the anxiety related to obsessive thoughts.
  • Trauma or stress-related disorders

Trauma or stress-related disorders are the experiences of a trauma event such as a car accident, death of a loved one, or maybe a violent incident like sexual assault or war or any significant stress like a break-up, divorce, moving, or beginning college.

Your anxiety disorder may also be a specific phobia if you have an excessive or persistent fear of a particular situation or object or person, such as heights, flying, toilets, animals, closed spaces or seeing blood.

Excessive fear of being humiliated and embarrassed in social situations may be a sign of a social anxiety disorder (SAD).

Post-traumatic stress disorder (PTSD) is also a trauma or stress-related disorder.

Generalized anxiety disorder (GAD) is the uncontrollable or excessive worry over events and potential negative outcomes. The worry or anxiety causes significant distress and interferes with one's daily life activities.
The panic disorder shows the experience of sudden panic symptoms, usually without specific triggers, combining lingering and persistent worry that panic attacks will return.

What causes anxiety?

You cannot completely understand the causes of anxiety disorders. Life experiences like stressful or traumatic events generally appear to trigger anxiety disorders in people prone to anxiety. Some inherited, or hereditary traits can also be a factor.

Medical causes of anxiety:

Some people may have anxiety linked to an underlying health condition. In some cases, the signs and symptoms of anxiety are the indicators of a medical condition. If a doctor suspects you have anxiety with some medical cause, they may order an anxiety test to look for the problem's sign.

Some medical issues that can be linked to an anxiety disorder include:
  • Diabetes
  • Heart disease
  • Drug misuse or withdrawal
  • Thyroid problems such as hyperthyroidism
  • Chronic pain or irritable bowel syndrome
  • Respiratory conditions such as asthma or COPD
  • Rare tumors that produce the "fight-or-flight" hormone
  • Withdrawal from anti-anxiety medications, alcohol, or other medicines

How to calm anxiety?

There are several easy-to-implement tips that you can follow to calm and manage your anxiety:
  • Take a time-out to listen to music, practice yoga, meditate, learn relaxation techniques, or get a massage. Stepping back from your problems helps you clear your mind.
  • Eat balanced meals, and do not skip any meal. Keep healthy and energetic snacks on hand.
  • Limit the use of caffeine and alcohol, as it can aggravate anxiety and trigger panic attacks.
  • Get proper sleep to keep your body stress-free. When you are stressed, your body needs additional rest and sleep.
  • Exercise regularly to make you feel good and keep you healthy.
  • Take deep breaths when you feel anxious. Sit back, relax, and inhale and exhale slowly.
  • Slowly count to 10, then repeat and count to 20 if you need to do so.
  • Just do your best, and instead of going for perfection, which is also not possible, try to get the closest and be proud of it.
  • Keep a positive attitude and make all efforts to replace your negative thoughts with positive ones.

What does anxiety feel like?

Anxiety can be excessive worry or fear about anything. Here are some signs and symptoms of anxiety that help you know better about anxiety.
  • Excessive worrying
  • Restlessness
  • Feeling agitated
  • Difficulty concentrating
  • Fatigue
  • Tense muscles
  • Irritability
  • Panic attacks
  • Insomnia or difficulty with sleep
  • Irrational fears
  • Avoiding social situations

How to deal with social anxiety?

People with social anxiety disorders may feel high anxiety in times of gathering or exposure. To cope with this type of anxiety, mentioned below, are some helpful tips:
  • Breath slowly
  • Sit down in front of a clock and concentrate on your breathing
  • Breathe using your diaphragm or lower stomach
  • Inhale for 3 seconds or so, then exhale for 3 seconds
  • Continue your slow breathing pattern for 5 minutes
  • Identify your social skills
  • Practice to become assertive
  • Improve your non-verbal communication skills
  • Don't ever be shy in telling others about your social anxiety
  • Reduce negative thinking
  • Face your fears

How to help someone with anxiety?

If you fear that your loved one, like a spouse or a friend, has an anxiety disorder, first of all, you really need to know how to recognize the signs and symptoms of anxiety.
Secondly, know what you do not need to do. Giving typical responses to a loved one with anxiety are often unhelpful. Also, don't force a confrontation on them.
Provide validation to them and express your concern.

How to manage anxiety?

Treatments for anxiety include counseling, prescription drugs, exercises, and anxiety medication. Experts often recommend a combination of all of these or at least some of these modalities.
The anxiety treatment broadly includes two categories: psychotherapy and medications.
Natural remedies for anxiety include lifestyle changes to relieve your stress and cope up with the anxiety levels. These can be meditating, getting enough sleep, staying active or exercising, meditating, eating a healthy diet, avoiding alcohol and caffeine, and quitting smoking.

Therapies for Anxiety

When you are suffering from anxiety disorders, unrelenting worries can make you feel even more anxious. Therapies can be an effective treatment alternative because they treat more than the problem's symptoms, unlike medications.
  • Cognitive-behavioral therapy or CBT is the most widely used anxiety relief therapy. It contains two parts, the cognitive part and behavioral therapy.
  • Thought challenging in CBT helps you identify your negative thoughts and challenge them.
  • Exposure therapy for anxiety exposes you to the objects or situations you fear. This therapy can be beneficial for the management of social anxiety disorder.
  • Some complementary therapies, like exercise, biofeedback, relaxation techniques, and hypnosis, can also be useful.

Anti-Anxiety Medications

Some over-the-counter and prescription anti-anxiety meds can be useful for the management of different kinds of anxiety disorders. Benzodiazepine is a drug class that contains all types of anxiety medications.
The most popular medication for anxiety is alprazolam, sold under brand name Xanax.
Other benzodiazepines helpful in the treatment of anxiety include:
  • Diazepam, sold under the brand name Valium
  • Lorazepam, sold under the brand name Ativan
  • Clonazepam, sold under the brand name Klonopin
Due to several risk factors like addiction and abuse, associated with the benzodiazepines, experts made soma for anxiety. However, it is not approved by the FDA for anxiety treatment.
People also use essential oils for anxiety to calm their anxiety or keep themselves free from stress.
There are also some supplements for anxiety. You can use these supplements to lower your anxiety levels.


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