Understanding and Managing Anxiety: Tips for a Healthy Mind
What is anxiety?
Anxiety is a human emotional response to stress, characterized by feelings of worry, unease, and fear. For example, giving a speech at college for the first time or attending a job interview can cause someone to feel uneasy, nervous, and fearful.
According to estimates from studies, at least 4.05% of the world population is affected by anxiety disorder, which translates to approximately 301 million people. Notably, over one-third of the population may experience this disorder at some point during their lifetime(1,2).
Occasional anxiety is a normal scenario in life, but when symptoms of anxiety interfere with daily life activities, for example, getting fear, and stress from your daily commute in the workplace it may indicate that you have an anxiety disorder(3).
What are the types of anxiety disorders?
Generalized Anxiety Disorder
The problem with generalized anxiety disorder involves persistent and excessive worry that interferes with your daily life. This is associated with physical symptoms such as restlessness, easy fatigue, and difficulty sleeping(3).
Panic attack
This means you encounter panic attacks(You feel a sudden and unexpected intense surge of fear or discomfort that reaches its peak within minutes)(3).
During a panic attack, a person may experience various symptoms such as palpitations, pounding heart, or rapid heart rate. Sweating and trembling or shaking sensations may occur, along with a feeling of shortness of breath or smothering. Chest pain, dizziness, and lightheadedness are also common. Some individuals may feel as if they are choking, and others might experience numbness or tingling sensations. Chills or hot flashes, along with nausea or abdominal pains, can be present. People may feel detached from reality and have a fear of losing control or even a fear of dying(3).
Phobias, Specific Phobias
A specific phobia refers to an intense and lasting fear of a particular object, situation, or activity that is typically not dangerous or harmful(3).
Agoraphobia
Agoraphobia involves the fear of being in situations where escape may be challenging or embarrassing and assistance may not be readily available during panic symptoms(3).
- A person with agoraphobia experiences the following two or more situations,
- Benign in open or closed spaces.
- Benign in public transport.
- Standing in line or crowd.
Social Anxiety Disorder or social phobia
Individuals with social anxiety disorder experience significant anxiety and discomfort in social interactions due to the fear of embarrassment, humiliation, rejection, or negative judgment(3).
Separation Anxiety Disorder
Individuals with separation anxiety disorder exhibit an excessive and persistent fear or anxiety when separated from those they are emotionally attached to(3).
Selective Mutism
Children diagnosed, with selective mutism avoid speaking in some specific social situations, such as school even though they speak in other situations(3).
Attention to anxiety disorders is essential for all types of anxiety disorders that require medical help. The impact of anxiety disorders can significantly interfere with daily life, causing psychosocial challenges. Seeking professional support and appropriate treatment can lead to improved well-being and a better quality of life for individuals affected by anxiety disorders(3).
Self-Care practice for anxiety
Self-care means dedicating time to manage both your mental and physical health. Here are some self-care practices for anxiety and overall mental health, here following some self-care practices for overall mental health recommended by the National Institute Of Mental Health(4).
Engage in regular exercise.
Every day, just 30 minutes of walking can help to boost your mood and health.
Eat a healthy diet.
A well-balanced diet improves energy and focus throughout the day. Limiting caffeinated beverages can also lead to further improvement.
Make good sleep a first priority.
Getting good sleep and limiting excessive blue-screen exposure from mobile and computer devices are crucial for overall well-being and eye health.
Try relaxing activities.
Exposing oneself to apps or programs related to relaxation and wellness, such as muscle relaxation, breathing exercises, or meditation, can be beneficial for managing stress and promoting overall well-being.
Think positive.
Note the negative and unhelpful thoughts and challenge them.
Practice mindfulness for anxiety:
Researchers thoroughly reviewed over 200 studies focusing on mindfulness among healthy individuals, concluding that mindfulness-based therapy is particularly effective in reducing stress, anxiety, and depression(5).
When to Seek Professional Support for Anxiety?
According to the National Institute of Mental Health (NIMH), if you experience distressing symptoms of anxiety that persist for two weeks or more, it is essential to seek professional support(3).
In conclusion, gaining an understanding of anxiety and learning to manage it are vital for promoting a healthy mind. By implementing the tips and insights shared in this article, individuals can proactively address anxiety and enhance their emotional well-being and overall mental health. Embrace these practices, knowing that you have the ability to cultivate a calmer and more resilient mindset. Begin your journey toward a healthier mind today, recognizing that comprehending and managing anxiety is a significant stride toward a more fulfilling life.
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