Understanding Anxiety Disorder: 3 Expert Tips to Manage It

Fear is a common emotion, human beings feel anxious from time to time. But when such feelings become disruptive, it qualifies as an anxiety disorder. Millions of people around the world suffer from different forms of this mental illness; for instance; generalized anxiety disorder (GAD), social anxiety, panic disorder and phobias. Understanding these conditions of anxiety is essential for effective management.

This article will examine what anxiety disorder is all about; typical signs and three expert-backed ways to deal with it for improved mental health and wellbeing.

What Is It?

Anxiety Disorder occurs when someone worries too much or is scared all the time about normal daily events. Occasionally feeling anxious could be a natural reaction to stressors or dangers however; a true case of anxiety disorder involves heightened feelings that cannot be controlled and hinders one’s normal day to day functioning.

Various anxiety disorders, present unique challenges as they are distinct:

• Generalized Anxiety Disorder (GAD): This form involves chronic worry about various aspects of life, such as work, relationships, or finances, often without a specific cause.
• Panic Disorder: People with panic disorder experience sudden, intense episodes of fear, known as panic attacks, which are accompanied by physical symptoms like chest pain, sweating, and shortness of breath.
• Social Anxiety Disorder: This condition causes extreme fear of social interactions or situations where a person might feel judged or humiliated.
• Phobias: These involve irrational fears of specific objects or situations, such as heights, flying, or certain animals.

Despite their differences, all types of anxiety disorders have one thing in common: they hold people captive making it impossible for them to live fully.

Common symptoms of anxiety disorder differ among individuals but some common symptoms can easily be identified:

• Excessive worrying: People suffering from anxiety disorders continuously worry uncontrollably.
• Restlessness: Being edgy or failing to relax are normal features of an anxious person.
• Fatigue: Anxiety is exhausting physically leaving one feeling tired and without energy.
• Difficulty concentrating: Anxious people tend not to focus since their thoughts are consumed by worries.
• Irritability: Increased levels of anxiety make one more irritable and likely to change moods quickly.
• Sleep Disturbances: One cannot sleep well due to the fear that ever lingers in the mind and as a result cause insomnia or allow people to have sleepless nights.

Physical symptoms include muscle tension, headaches, rapid heartbeat etc., dizziness as well as digestive issues

If you or someone else experiences any of these symptoms then mental health professionals should be consulted for counselling and psychotherapy.

3 Techniques Recommended by Experts for Managing Anxiety

Although anxiety disorders may seem like a heavy burden, there are ways of handling them and regaining control over one’s mental health. These are three strategies that have been proposed by therapists who deal with such problems:

1. Mindfulness and Meditation
   In simple words mindfulness means being present here and now without judgement about thoughts or feelings. Yoga often relies on mindfulness which is especially significant in dealing with anxiety.The stress response in human body is reduced through mindfulness according to therapists which lead to lower amounts of worry. Relaxing the mind, enhancing concentration and also promoting emotional sturdiness can all be attained through meditation techniques like deep breathing exercises as well as progressively tensed muscle relaxation exercises.The entry point should be:
   • Mindfulness meditation should be done for a few minutes every day.
   • Choose a peaceful location where you can shut your eyes and concentrate on your respiration.
   • Nevertheless, if you find yourself being distracted, calmly redirect yourself back to your breathing.
   • For example, there are applications such as Headspace or Calm that can assist you in remaining focused during your meditation period.

   As a result of consistent mindfulness practice over time, one’s anxiety level may decrease progressively while at the same time becoming more aware of one’s own thoughts and feelings.

2. Cognitive Behavioral Therapy (CBT)
   Cognitive-behavioral therapy (CBT) is an established form of therapy tackling negative thought processes causing anxiety. Over the years, it has been found to yield substantial dividends towards overcoming anxiety conditions making it effective treatment modality for them.CBT emphasizes on identification and confrontation of unreasonable fears or beliefs that cause anxiety. People are able to diminish such feelings through replacing these unconstructive tendencies with more realistic and optimistic attitudes towards life situations.
   Benefits of CBT include:
   • Teaches problem-solving methods which can be used when faced with triggers of anxiety.
   • Quickens emotional adjustment through reframing in aspects of life and preventing overreactioning.
   • Provides lasting measures on how to manage one’s anxiety without assistance from outside.

   CBT can take place under guidance of a qualified therapist either physically or via online therapy forums while at times individuals could make use of self-directed CBT techniques such as books or other internet-based materials specifically designed for this purpose.

3. Physical activity
   Exercising is an excellent antianxiety technique, as well as a natural remedy. Regular physical activity releases endorphins that work as natural pain killers and can also lift moods. Additionally, it lowers levels of stress hormone cortisol in persons suffering from anxiety disorders.Aerobic exercises such as jogging, swimming, cycling or even brisk walking can significantly relieve feelings of anxiety according to scientific studies. Besides, physical activity keeps someone distracted from their thoughts as it provides an escape from accumulated tension
   How to incorporate exercise:
   • Moderate activities like walking are the ideal starting points while yoga will just calm your body down.
   • Slowly increase the intensity and period of your workouts until you feel comfortable with them.
   • Most days during week; attempt to do at least 30-minutes of any form of physical activity.

   To enhance anxiety-reducing effects of exercise you can combine it with mindfulness or listen to soothing music.

   Conclusion:
   It is difficult to live with anxiety but it is worth it because one can control their anxiety symptoms and lead a normal life with the assistance of various tools or support systems. To reclaim control over your own life, you have to determine which of mindfulness practices, cognitive-behavioral therapies (CBT) or physical exercises suit you best.

   You should not forget about professional help like therapy and medications for those whose anxiety levels go out of hand. Understanding and managing your anxiety can help you improve your mental wellbeing.

   In case you, or someone else you know is facing any kind of difficulty due to anxiety disorder do not hesitate contacting any healthcare professional specialized in mental health issues.