Understanding And Coping With Severe Anxiety

Concerning anxiety disorders

“Anxiety disorders differ by the objects or situations that induce them, but have features of excessive anxiety and related behavioral disturbances,” said the National Institute on Mental Health. Daily tasks can be hampered by anxiety disorders. Still, practically everyone experiences anxiety occasionally. Anxiety is a common emotion in life. When it starts to interfere with your everyday life or gets too much to handle, it becomes a disorder.

Anxiety disorder types

Ten anxiety disorders are listed in the DSM-5 that can cause severe symptoms, such as the following:

Anxiety disorders

Anxiety disorders in general (GAD)

Particular fears

Social phobia, formerly known as social anxiety disorder,

Anxiety disorder related to separation

Mutism that is selective

Fear of spiders

Anxiety disorders related to social situations

Excessive worry, anxiousness, or panic in relation to social interactions are signs of social anxiety. Social anxiety, which frequently results from a fear of being judged, can make it difficult to interact with people in normal settings. Some individuals with this illness might find it difficult to go out or socialize. Moreover, social anxiety might make it difficult to recall what to say in socially stressful settings like interviews.

Anxiety disorder symptoms

The following physical and mental symptoms are common to many anxiety disorders. Consistent trepidation and worry over a lengthy period of time are common characteristics of anxiety disorders (six months for generalized anxiety disorder). However, the particular condition may determine the precise mental symptoms of anxiety. Typical emotional and mental signs of extreme anxiety include:

Overly concerned

negative ideas

Sensation of being “on edge”

Weary

inability to concentrate

Simple annoyance

Seeing a mental health professional for psychotherapy

A therapist can offer many individuals who are suffering from extreme anxiety useful guidance, resources, and support. If your therapist thinks you would benefit from medication, they can also recommend that you see a psychiatrist. A mental health professional may use a variety of therapy techniques, such as dialectical behavior therapy (DBT), exposure and response prevention therapy (ERP), acceptance and commitment therapy (ACT), and cognitive-behavioral therapy (CBT), depending on the type of anxiety disorder you’re dealing with.

Drugs

There is a wide variety of anxiety medications. Many people can use short-term, daily anxiety drugs, while others may use longer-term ones. A medical or mental health expert should be consulted before beginning, altering, or discontinuing any medication. For assistance, speak with a psychiatrist or physician as most states do not allow therapists to provide or manage prescription drugs.

Are you able to manage your anxiety on your own?

Apart from collaborating with a healthcare provider to create a treatment plan, there exist many tactics that you might employ to mitigate the symptoms of anxiety.Numerous herbal teas can promote calmness and relaxation in general. You may find herbal tea blends at your neighborhood supermarket. Teas such as peppermint, lavender, and chamomile can help reduce the symptoms of anxiety.

Massage treatment

Numerous people can effectively relieve their stress and anxiety using massage therapy, according to research. According to one study, receiving a gentle touch massage helped those with anxiety disorders exhibit fewer feelings of anxiety for a longer amount of time. If you find yourself feeling stressed or anxious, think about making an appointment for a regular massage.

Practices for deep breathing

According to studies, deep breathing can greatly lessen the negative psychological and physiological impacts of worry. Exercises including deep breathing help lower blood pressure, enhance focus, control heart rate, and lessen pain. Think about using a method similar to box breathing. Breathe in for four counts, hold your breath for four counts, and then exhale for four counts to begin. Next, hold your breath for four counts once more. You can do this up to four times.

Nutrition

Changing your diet to a healthier one may also help you cope with stress and anxiety. Reducing your intake of alcohol and caffeine can help you feel less anxious and restless. Furthermore, a diet rich in fruits, vegetables, nuts, legumes, healthy grains, and fish—which has been linked to a reduction in stress—may also lessen anxiety.

Slumber

Anxiety and sleep have a reciprocal relationship, which means that sleep disturbances can be caused by anxiety symptoms, and anxiety symptoms can cause sleep disturbances. Beyond only reducing anxiety symptoms, getting 8 to 9 hours of sleep per night will also help you maintain your health in many other areas of your life. Ascertain that you’re maintaining good sleep hygiene by making an effort to establish a relaxing space. Using aromatic oils, blackout curtains, or moving your phone to a separate room an hour before bed can all contribute to a peaceful sleep environment. Creating a regular evening routine that enables you to get ready for bed may also be helpful.

Exercise

Exercise and a reduction in the symptoms of several anxiety disorders are significantly correlated. Frequent exercise helps regulate the neural system and lessen anxiety disorder symptoms. Think about walking frequently, creating an at-home workout routine, or signing up for a gym membership. Increasing your physical activity gradually or finding an accountability partner—a friend or member of your family—who can help you stay motivated to work out—might be useful.