Anxiety

• Constantly feeling restless, nervous, or tense; inability to concentrate.
• The fear of losing control.
• Having frightening thoughts and mental images.
• Trouble falling asleep.
• Feeling weak or tired all the time.
• Physical symptoms such as excessive sweating, hyperventilation or rapid breathing, feeling faint or dizzy, and increased muscle tension.
• Extreme, irrational fear of specific things or situations.
• A tendency to avoid being in situations that cause anxiety.

Our brain produces certain chemicals known as neurotransmitters, which help us deal with anxiety. The neurotransmitters such as norepinephrine, serotonin, dopamine, and gamma-aminobutyric acid are related to our mood and emotions. Any imbalance of these neurotransmitters can lead to symptoms of anxiety and other anxiety-related disorders.

The causes of anxiety disorder are not entirely clear. Some people experience severe anxiety in certain situations, while others handle similar conditions with ease. More focused studies are required to fully understand the reasons. However, it is thought to be due to a complex interaction of:

• Genetics
• Environmental factors
• Lifestyle choices

People who suffer from chronic health conditions, such as:

• Cancer
• Diabetes
• Heart illness
• Chronic pain
• Thyroid issues

may also experience anxiety. It may also manifest as a withdrawal symptom of alcohol intoxication, drug abuse, or as a side effect of certain prescription medications.

Although anxiety can occur in anyone at any point in their life, anxiety disorders are more commonly associated with certain factors. These factors can act as triggers for developing an anxiety disorder:

• Relation to a close relative in the family with an anxiety disorder.
• A chronic or serious health condition.
• Childhood abuse.
• Unexpected trauma, such as the untimely death of a loved one or partner.
• Alcohol and drug abuse.
• Presence of other mental health conditions, such as depression, bipolar disorder, or schizophrenia.

The diagnosis of an anxiety disorder comes after a thorough evaluation of the patient’s complaints and symptoms, family history, and history of onset of symptoms, as well as how the symptoms affect the patient's daily life. A comprehensive psychological evaluation may help establish the diagnosis.

There are no lab tests that can definitively diagnose an anxiety disorder. However, a physician may order certain lab tests to check for the underlying causes of symptoms and rule out other health conditions. These tests may include:

• Complete Blood Count to look for signs of infection or inflammation in the body
• Thyroid Profile Total to rule out potential thyroid disorders
• Adreno Corticotrophic Hormone (ACH) Plasma to check the level of the ADH hormone in the blood
• Alcohol Screen Blood to rule out symptoms caused by alcohol abuse
• Drugs of Abuse (Qualitative) Panel to identify any underlying side effects of medications
• Electrocardiography (ECG) to assess any complications related to the heart

When anxious, we often worry excessively, leading to a feeling that everything is spiraling out of control. Our minds may jump from one issue to another, leaving us more depleted than before. Here are five effective self-help tips to cope with anxiety.

Feeling anxious during stressful situations is a normal human response. However, the intensity of the response can act as a window to look for the symptoms of anxiety. Anxiety cannot be prevented as such, but making certain lifestyle changes can help with bouts of extreme anxiety or panic attacks.

• Meditating regularly can help focus your mind and channel positive energy.
• Listening to motivational speeches helps increase your self-confidence and boosts positivity.
• Watching videos that encourage positivity.
• Reading books on topics like understanding anxiety.
• Taking a healthy, balanced diet and cutting down on processed and sugary foods.
• Exercises are mood enhancers. Regular light exercises help prevent negative thoughts and feelings.

Mild or infrequent episodes of anxiety do not require any treatment. It is a normal human tendency to feel anxious in challenging and stressful situations. However, when episodes of anxiety or panic attacks become too frequent and hinder a person’s ability to lead a normal life, treatment becomes necessary to help relieve the symptoms. The following medications are used to treat anxiety:

• Antidepressants and Anxiolytics
  These medications work by regulating neurotransmitter levels, thus helping to improve mood.
• Selective serotonin reuptake inhibitors (SSRIs) are considered the first line of treatment for anxiety disorders. Examples include fluoxetine, sertraline, and combination drugs like clonazepam + escitalopram.
• Serotonin-norepinephrine reuptake inhibitors (SNRIs) are also effective in treating generalized anxiety. Examples are venlafaxine and duloxetine.
• Tricyclic antidepressants (TCAs) work by increasing levels of the hormone noradrenaline. Examples include phenelzine and moclobemide.
• Azaperone is a class of drugs with anxiolytic action that works as a serotonin receptor agonist. Examples include buspirone and gepirone.
• Sedatives and Tranquilizers
  These medications effectively promote relaxation and reduce other symptoms. They are particularly useful in managing episodes of panic attacks or phobias. Benzodiazepines like diazepam and lorazepam are used for short-term management of anxiety as they are fast-acting, whereas buspirone, a mild tranquilizer, is used in the treatment of generalized anxiety disorder.
• Beta-blockers
  These medications help control the physical manifestations of anxiety or phobias, such as fast heartbeat, palpitations, sweating, trembling, and dizziness. An example of this type of drug is propranolol.

A few changes to your diet can help you manage anxiety, which can sometimes make a regular day tough to deal with. Here are some healthy foods that can help you fight anxiety better.

Making certain lifestyle changes can help ease the symptoms of anxiety and reduce future episodes.

• Reduce consumption of caffeinated beverages like cola and coffee, as these are known to worsen symptoms.
• Learn and practice relaxation techniques and meditation.
• Consume a healthy, balanced diet and avoid processed, sugary, and fried foods.
• Quit smoking and reduce alcohol consumption.
• Stay active; light-intensity exercises daily help improve mood and alleviate feelings of anxiety.
• Establish a sleep schedule for sound sleep.
• Keep a journal to log your thoughts; expressing thoughts and feelings helps in dealing with them.
• Join a support group.
• During a panic attack, focus on breathing techniques; breathe slowly and count your breaths to help you relax and shift focus from the source of panic.

• Chronic depression
• Substance abuse - smoking, alcoholism, and drug dependence
• Insomnia
• Chronic fatigue and pain
• Lack of productivity
• Suicidal thoughts
• Suicide

Apart from medications, alternative therapies and lifestyle interventions can control anxiety to a great extent. These may include:

• Psychotherapy: This involves sessions with a psychologist who helps a patient understand and deal with feelings of anxiety, modify behavior, and improve responses to particular situations.
• Cognitive Behavior Therapy (CBT): This is a structured, goal-oriented form of therapy that helps individuals modify their altered thinking patterns and beliefs that cause anxiety. It focuses on building behavioral skills that help patients adapt and react more efficiently to stress-inducing situations.
• Counseling: Speaking to a counselor may help a person express feelings and overcome negative thoughts and impulses. Often, coming to terms with anxiety involves self-realization of bottled-up feelings and learning to accept them.
• Exercise and Yoga: There is plenty of evidence suggesting that light exercises and yoga can help improve a person’s mood and induce feelings of happiness, positivity, and exhilaration. Regular activities such as walking, cycling, swimming, Pilates, tai chi, and yoga can significantly benefit individuals struggling with anxiety. Practicing yoga is one way to manage anxiety and depression.
• Massage: Light massage helps rejuvenate the body, promotes relaxation, and improves overall mood. Regular light massages may help alleviate feelings of anxiousness.
• Meditation and Relaxation: Specific exercises focused on promoting relaxation in the body, such as breathing exercises, are particularly helpful in combating anxiety. Daily meditation increases focus and concentration, enhancing mental strength and boosting confidence in battling negative thoughts as well as improving behavioral responses.
• Ayurveda: Panchakarma therapy and herbs like Ashvagandha, Jatamansi, Bhramhi, and Mandookaparni are Ayurvedic treatment options for individuals suffering from anxiety disorders.

Combating stress is easier now with these common herbs.

Living with a chronic anxiety disorder is often very challenging as it interferes with a person's day-to-day life and affects work and social interactions. People who suffer from anxiety disorders, phobias, and have a history of panic attacks often try to avoid situations or things that precipitate their anxiety. They are unable to lead a normal life and live in fear of challenging situations. Anxiety in children often hampers their performance at school, and the anxiety can continue into adulthood, affecting career and social interactions.

Grounding Technique for Anxiety Attacks

If you are experiencing a panic attack, you can use the 5-4-3-2-1 technique to manage anxiety. When you feel anxious, start by concentrating on your breathing and try to take slow, deep breaths. Once your breathing is normalized, follow these steps:

• Identify 5 things you see around you.
• Identify 4 things you can touch around you.
• Identify 3 things you can hear.
• Identify 2 things you can smell.
• Identify 1 thing you can taste.

This technique will help distract your mind from anxious thoughts and assist you in coping with the anxiety attack.

Some age-old practices, such as meditation, tai chi (a form of exercise), and breathing exercises, can help reduce stress and anxiety.