What is anxiety and how should we manage it?

Anxiety has become part of the daily life of many people in the world, a disorder that we did not care about before, little by little, awareness of the negative effects it has for those who suffer from it has begun. Anxiety is something that we should not normalize, especially when it can lead to panic attacks.

Today we will talk about what anxiety is and some methods that may be useful for you to control it.

What is anxiety?

Anxiety is a mental health problem that affects millions of people around the world. It is the emotion or natural response of the body to situations of uncertainty, stress, danger or threat. When it becomes chronic or is frequently triggered by situations that do not represent a real threat, it can become an anxiety disorder that affects the quality of life of the person.

It is important to understand that anxiety is not something that can be easily "overcome" or simply ignored. It is a real problem that can have a significant impact on a person's daily life, including their ability to work, socialize and enjoy life in general. However, there are many ways to manage anxiety and regain control of your life.

There are several different types of anxiety disorders, including generalized anxiety disorder, panic disorder, obsessive-compulsive disorder, and post-traumatic stress disorder, among others. Each of these disorders has unique symptoms, but all can have a significant impact on a person's daily life.

Why does anxiety appear?

Anxiety can appear in a person for a variety of reasons, including biological, psychological, and environmental factors. Here are some of the most common causes of anxiety:

• Genetic factors: Studies have shown that anxiety may have a genetic component. If one family member has an anxiety disorder, other family members are more likely to develop it as well.
• Environmental factors: Environmental factors, such as stress at work or school, relationship problems, financial problems, or traumatic events, can trigger anxiety in some people.
• Psychological factors: Negative thoughts, low self-esteem, and a lack of stress management skills can contribute to anxiety.
• Health problems: Some medical conditions, such as heart disease, hyperthyroidism, and asthma, can cause anxiety in some people.
• Substance abuse: Drug and alcohol abuse can increase the risk of developing anxiety disorders.

How does anxiety manifest itself?

Anxiety can manifest itself in many different ways. Some of the more common symptoms include:

• Heart palpitations, excessive sweating, tremors, rapid and shallow breathing, muscle tension, dizziness, nausea, and irritability.
• Negative thoughts, such as excessive worries about safety, money, health, work, or interpersonal relationships.
• Irrational fear of specific situations or objects, such as heights, animals, or enclosed spaces.
• Repetitive behaviors, such as washing hands or constantly checking if doors are closed.
• Difficulty concentrating or remembering things.
• Sleep problems, such as difficulty falling asleep or waking up frequently during the night.
• Having the need to avoid situations that generate anxiety.

What are the most common anxiety disorders?

There are several types of anxiety disorders, but some of the most common are:

• Generalized Anxiety Disorder (GAD): This disorder is characterized by excessive anxiety and worry about various situations or events, such as work, health, family, or finances. People with GAD may have difficulty controlling their worries, which can affect their quality of life and relationships.
• Panic disorder: Panic disorder is characterized by sudden and intense attacks of fear or panic, which may include physical symptoms such as rapid heartbeat, sweating, tremors, choking sensation, or dizziness. People with panic disorder may avoid situations they fear may trigger a panic attack, which can limit their daily life.
• Specific Phobia: Specific phobias are intense, irrational fears of specific objects or situations, such as spiders, heights, or enclosed spaces. People with specific phobias may avoid these situations at all costs, which can affect their quality of life.
• Obsessive-Compulsive Disorder (OCD): OCD is characterized by recurrent and intrusive obsessions, which can be disturbing thoughts or images, and repetitive compulsions, such as compulsive hand washing or checking things over and over again. People with OCD may feel that these obsessions and compulsions are interfering with their daily lives.
• Post Traumatic Stress Disorder (PTSD): PTSD is an anxiety disorder that can develop after experiencing or witnessing a traumatic event, such as a car accident, natural disaster, or sexual assault. People with PTSD may have intrusive memories of the event, avoidance of situations that remind them of the trauma, and physical and emotional symptoms such as irritability, hypervigilance, and nightmares.
• Social Anxiety Disorder (Social Phobia): This disorder involves high levels of anxiety, fear, or rejection of social situations due to feelings of shame, insecurity, and concern about being judged or perceived negatively by others.

How can you manage anxiety?

When anxiety begins to affect our day to day we can use some of the following techniques to manage and reduce it.

Practice relaxation

Relaxation is an effective way to reduce anxiety and calm the mind and body. There are many different relaxation techniques that can help, such as meditation, deep breathing, and progressive muscle relaxation. These techniques can reduce the frequency and intensity of anxiety symptoms, such as feelings of muscle tension, increased heart rate, and rapid, shallow breathing.

The technique that has been shown to be most effective is diaphragmatic breathing. Diaphragmatic breathing will be a key strategy to reduce anxiety.

This technique allows you to improve oxygenation, helps you to improve your breathing, improves your lung capacity and is used to treat, alleviate or prevent panic attacks which, as we have said before, have the symptoms most similar to those you are experiencing.

Identify and Cope with Anxiety Triggers

To manage anxiety, it's important to identify the specific triggers that bring it on. It can be helpful to keep a record of your anxiety symptoms and the situations that trigger them. Once these triggers have been identified, you can work to deal with them effectively. This may mean talking to a therapist, gradually and systematically facing fears, or taking concrete steps to reduce stress in daily life.

Exercise regularly

Regular exercise can be an effective way to reduce anxiety symptoms and improve your overall mood. It is recommended to exercise regularly, preferably 30 to 60 minutes a day, to get the most benefits. Activities like walking, running, swimming, bicycling, or yoga can be great options for reducing anxiety.

Eat a healthy diet

A healthy, balanced diet can help reduce anxiety symptoms. It's important to eat nutrient-dense foods like fruits, vegetables, lean proteins, and whole grains, and to avoid excess sugar and caffeine, which can worsen anxiety symptoms.

Reinterpret the problem

What anxiety does is that the person anticipates very negative consequences in case they occur. So what we should do is interpret the threat in a less serious way, be realistic and not magnify the problem.

In a practical way we should initiate these thoughts and questions:

• Is the possibility of the worst happening really that high?
• If the worst happens, would it really be serious?
• If it does, is there anything I can do?

Talk to a mental health professional.

If anxiety is significantly affecting quality of life, it may help to talk to a mental health professional. Therapists can work with people to identify triggers for anxiety, develop coping strategies, and, if necessary, prescribe medication to help reduce symptoms.

What to do in case of an anxiety or panic attack?

If you are experiencing an anxiety or panic attack, it is important to take steps to calm yourself down and manage the symptoms. Here are some steps you can take:

• Recognize that you are having an anxiety or panic attack: This can help you focus on the situation and take steps to control the symptoms.
• Practice deep breathing: Breathe in slowly and deeply through your nose and out slowly through your mouth. This can help calm the nervous system and slow the heart rate.
• Use relaxation techniques: You can try relaxation techniques, such as meditation or progressive muscle relaxation to help reduce anxiety.
• Exercise: Exercise can be an effective way to reduce anxiety. You can take a walk or do stretching exercises.
• Talk to someone: If you're feeling overwhelmed, talk to a friend, family member, or mental health professional who can help you process what you're feeling.

Do you suffer from anxiety or do you know someone who suffers from this disorder? What did you think of our tips? Tell us your opinion in the comments.