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Facts and Myths About Anxiety: 5 Effective Ways to Reduce Anxiety.

Facts and Myths About Anxiety: 5 Effective Ways to Reduce Anxiety.

anxiety

Facts and Myths About Anxiety: 5 Effective Ways to Reduce Anxiety

Most people have heard about anxiety, but what does it mean to be anxious? A common mental health condition, anxiety involves being worried or fearful excessively.

Stress and anxiety can take a toll on your energy and your positive outlook, whether you feel tension and dread occasionally or constantly. Health care providers can offer you treatment for an anxiety disorder, but you also can do some of your own self-help. Here let me share one of my cousin- Raje’s situation how anxiety affected his life.

Raje, a 12-year-old boy had to be referred to mental health care for long-standing anxiety about losing his parents. He had begun to have anxieties as a young child and had great trouble starting kindergarten. He had been scared of being away from home for school. He was also briefly bullied in his school, which made his anxieties worse.

Raje’s parents noted that he was always very restless and worrying about something or else. One of his biggest concerns was their safety. Even they were both at work or home, he was afraid that they would both be fatally injured in an accident. While his parents were late from work or attempted to venture out together, Joey will be frantic, constantly call and text them. Raje was more worried about the safety of his mother, who had gradually reduced her solo activities. Joey was somewhat less demanding of his father, who said, “If we comfort him all the time or stay at home, he will never become independent.” He believed his wife had been overly gentle and caring.

Joey’s mother also had a history of panic disorder, agoraphobia, and social anxiety. As a result of separation anxiety disorder, Joey suffered from severe feelings of anxiety- fear of separation, harm to his parents, items that could lead to separation, and being left alone.In spite of Joey’s fears, his parents stay home, rarely leave him alone, and respond to his calls and texts without delay.

Several months of psychotherapy was completed by Joey and his family and according to his father, the therapy strengthened his wife’s sense of inner safety, and Joey’s anxiety reduced as well

This situation clearly explains to us that how anxiety can result in bigger and serious issues if not treated well at the start.

Now let’s take a look at a little more details and a few Facts about Anxiety.

Anxiety disorders are the most common mental health problem in the world, with the World Health Organization (WHO) reporting that one in 13 people suffer from them worldwide. If you are dealing with one, you aren’t alone. Women and young people are more likely to experience anxiety for many reasons. Men are twice as likely to suffer from anxiety as women, yet 7.2% of 5-19-year-olds suffer from anxiety conditions.

1) Anxiety can be genetic.

Exactly why some people develop anxiety and others don’t is a mystery. It appears as though anxiety disorders run in families, suggesting there is a genetic connection. A family history of anxiety or other mental health challenges increases one’s risk for developing anxiety.

2) Women are twice as likely as men to develop an anxiety disorder.

In general, women are much more likely than men to be diagnosed with anxiety disorders. According to the Anxiety and Depression Association of America, females may be more resistant to anxiety due to biological differences. The hormone corticotropin-releasing factor, which affects the stress response, is more sensitive in women than in men.

3) Exercise may reduce anxiety.

Many studies have shown that exercise can help with anxiety symptoms. Certain studies have found that exercising can boost mood quickly. Neither the exercise nor the intensity is required. An hour walk around the block is just as effective as running for 45 minutes.

Here are some of the Symptoms of Anxiety.

  1. Increased heart rate and heavy breathing.
  2. Increased muscle tension.
  3. Tightening sensation in the chest.
  4. Unsubstantiated and growing worries.
  5. Restlessness.
  6. Obsessing over needless things.
  7. Compulsive behavior.

anxiety

These are some of the common issues caused by anxiety.

1) Generalized Anxiety Disorder (GAD).

People with GAD experience chronic, exaggerated worry about everyday issues. In addition to absorbing hours of your day, stress makes it complicated to complete tasks at work and concentrate. People who suffer from GAD may feel nervous or anxious, which may cause headaches, tension, or nausea.

2) Social Anxiety Disorder.

Anxiety regarding social situations transcends shyness. As a result of anxiety, one feels both the fear and anxiety of social interaction especially when there is a fear of humiliation (e.g. saying something stupid or not knowing what to do). Similar to absent-mindedness, social anxiety leads to a reluctance to initiate conversation and contribute to class discussions. Fear of social interaction can cause panic attacks.

3) Panic Disorder.

The symptoms of anxiety disorders include panic attacks and sensations of terror. Panic attacks result in chest pain, heart palpitations, dizziness, shortness of breath, and stomach upset among many other symptoms. A lot of people are willing to isolate themselves in a desperate attempt to prevent an attack.

4) Phobias.

Things and situations that cause us discomfort or even fear are on our nature list of things to avoid. It is actually psychological conditions that give rise to powerful, irrational reactions to places, events, and objects. Phobia sufferers will avoid things that trigger their panic attacks. When controlled, fear can take over a person’s life.

Anxiety disorders are difficult to diagnose because people who experience anxiety almost always do so. A feeling of worry and anxiety that lasts for a long time can make one disabled. Consider consulting a mental health professional if this occurs.

These are few basics tips that can help you to reduce your anxiety.

Tip 1) Be Physically Active. 

Getting regular physical activity affects brain chemicals that regulate mood and affect anxiety. Exercise that increases aerobic endurance can significantly reduce anxiety symptoms for many people. Some studies showed that taking aspirin for pain can be equally effective as a 10-minute brisk walk with some time for rest along the way. One study found that those who exercised regularly were 25 percent less likely to suffer from depression in the coming five years. Individuals can gain different benefits from exercising, but exercising is widely recognized for its benefits. Being physically and mentally healthy is just as important as getting enough sleep and eating a healthy diet.

Tip 2) Meditate.

Stress and anxiety can be reduced by meditation. Your brain’s part responsible for serenity and joy might be activated by meditation, yoga, and Tai Chi exercise, etc. By practicing pranayama or deep breathing, you can feel immediate relief and even manage your blood pressure.

Tip 3) Stay away from Drugs and Alcohol.

Anxiety levels can be particularly problematic when you’re anxious. These substances interfere with your sleep cycle and sleep balance, as well as affect your emotional wellbeing. Cigarettes, coffee, and energy drinks aggravate anxiety. Some over-the-counter cold medications may even exacerbate the symptoms of anxiety disorders.

Tip 4) Ask for help.

Many of us find it very helpful to speak with a friend about our worries.Join a support group or self-help group to exchange your problems and experiences with others. Also, your trusted friend or religious leader might prove to be an ideal listener and supporter.

Tip 5) Organize Your Day.

It doesn’t matter where you work or live, make a to-do list and prioritize your projects. Don’t overcommit, ask for assistance if necessary, and take breaks during the day.

Let’s understand certain Myths about anxiety.

1) You can control everything. 

The right kind of help can be difficult to find if you suffer from an anxiety disorder. You also may not get the desired results. It’s not always possible to control anxious thoughts with “home remedies” such as snapping a rubber band on your wrist. In addition to making things worse, trying to block or bury anxious thoughts often makes them more frequent. Medical problems like diabetes or heart disease are associated with anxiety disorder. Taking no notice of severe anxiety symptoms like fear, panic, restlessness or worry can have disastrous consequences.

2) You can avoid anxiety. 

A stressful situation that may cause anxiety is one that should be avoided. This cannot alleviate anxiety disorders. Avoiding stress at all costs may even worsen your anxiety. Anxiety symptoms may also be present even when you are not stressed. The best way to cope with anxiety is to learn how to control it. Enhancing this ability is essential.

3) Anxiety stays a lifetime. 

Another myth about anxiety. Most people assume they will always have it and never seek treatment. Treatment is available for anxiety disorder, though very few people recover without it. A single treatment won’t work for everyone. You will need to consult with your healthcare provider to determine what is best for you. It’s not necessary to live with severe anxiety.

There are certain professional therapies that can help you to come out of anxiety.

CBT (Cognitive Behavioral Therapy)

Cognitive-behavioral therapy (CBT) is the most widely-used therapy for anxiety disorders. Research has shown it to be effective in the treatment of the panic disorder, phobias, social anxiety disorder, and generalized anxiety disorder, among many other conditions.CBT therapist  addresses negative patterns and distortions in the way we look at the world and ourselves. As the name suggests, this involves two main components, Cognitive therapy examines how negative thoughts, or cognitions, contribute to anxiety. And Behavior therapy examines how you behave and react in situations that trigger anxiety.

Exposure therapy 

Exposition therapy, as its name suggests, involves exposing you to unfamiliar situations or objects. Through repeated exposures, you seem to gain control over the situation and your anxiety will decrease. Depending on your therapist, you may need to imagine the scary situation or confront it in person. Therapy may proceed alone or as part of cognitive-behavioral therapy.

Art therapy

Experience-oriented art therapy does not use words. This process involves using visual art (such as painting, drawing, and sculpting) to express and process emotion or using art to relax and refocus one’s attention. This therapy can be used as a standalone therapy, but it’s more commonly combined with other treatment methods, such as cognitive-behavioral therapy.

These were the tips, myths, and therapies on anxiety issues. You can definitely come out of the issues by using the suggested techniques. some times it is always good to connect with and experts. experts and seek their guidence to resolve your stress and anxiety issues. Talk to an expert now.

Check out the following blogs to know more about these kinds of issues and topics.

https://www.theholisticliving.org.in/2021/05/19/overcoming-anger/

https://www.theholisticliving.org.in/2021/05/19/happiness-with-yourself/

https://www.theholisticliving.org.in/2021/05/19/healing-practices/

https://www.theholisticliving.org.in/2021/08/28/learn-how-to-manage-stress-7-techniques-to-relieve-stress-effectively/

 

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