Everyone feels anxiety at some point, whether you’re facing a financial challenge, or waiting for your teenager to come home at night, or in many other situations. However, anxiety can also be caused by an anxiety disorder that requires treatment. Fortunately, many treatments have been developed that can ease the symptoms of anxiety disorders. You can also make certain lifestyle changes that can reduce your anxiety.
What Are Anxiety Disorders?
An anxiety disorder is a mental health disorder that involves extreme anxiety or fear that does not have sufficient cause. You may blow situations out of proportion and worry to an extent that may even cause physical symptoms like a rapid heart rate. This anxiety can impact your life, and your ability to respond appropriately to situations.
Several anxiety disorders have been recognized and defined by the scientific community. The most common anxiety disorders are:
- Generalized anxiety disorder: Characterized by persistent worry and a feeling of being overwhelmed, even by everyday situations.
- Panic disorder: Having panic attacks without warning and without cause.
- Social anxiety disorder: A persistent feeling of being judged or watched when in social situations.
- Phobias: Irrational fears of specific things or situations, such as leaving home, flying, or heights. There are hundreds of types of phobias.
Symptoms of Anxiety Disorders
Anxiety disorders can have multiple psychological and physical symptoms, including:
- Panic, fear, or dread
- Irritability or edginess
- Obsessive thoughts
- Difficulty concentrating
- Restlessness
- Rapid heart rate
- Shortness of breath
- Muscle tension
- Shaking
- Nausea
- Insomnia
Causes of Anxiety Disorders
No one specific cause of anxiety disorders has been identified, but several factors are thought to play a role. These include:
- Chemical imbalances: Several hormones and neurotransmitters are involved in anxiety, and people with anxiety disorders often have an imbalance in these chemicals.
- Brain changes: The amygdala is a part of the brain involved in anxiety, and people with anxiety disorders often show increased activity in this area.
- Environment: Prolonged stress or trauma can cause changes in the brain that lead to anxiety disorders.
- Genetics: Anxiety disorders often run in families, indicating a genetic role.
Treating Anxiety Disorders
Anxiety disorders are treated with both medications and therapy. Certain lifestyle changes can also help to manage anxiety symptoms.
Medications
Three classes of medications can help to ease the symptoms of anxiety disorders.
- Antidepressants: These medications help with chemical imbalances and how the brain reacts to those chemicals.
- Benzodiazepines: This class of medications slows down the activity in your brain and nervous system, which can reduce anxiety and fear. These need to be used with caution, however, because they have the potential for addiction.
- Beta-blockers: These can reduce the physical symptoms of anxiety, including rapid heart rate and shaking.
Therapy
A few types of therapy are used to treat anxiety disorders. The most common is cognitive behavioral therapy (CBT). This therapy teaches you to recognize your irrational thoughts, and strategies to change them into reality-based thoughts. It also involves learning healthy coping strategies for stressful situations and negative emotions.
Another type of therapy is exposure therapy, where you are safely exposed to your fears to learn that you can manage your reaction to those fears.
Therapy also may involve learning relaxation strategies such as breathing techniques and mindfulness. Mindfulness means focusing only on the moment that you’re in, not worrying about what’s going to happen next.
Lifestyle Changes
In addition to medication and therapy, you can make certain lifestyle changes to manage your anxiety symptoms. These include:
- Adding exercise to your routine: Exercise helps your brain to release endorphins, which are “feel good” chemicals. You can add this to your daily routine, but you can also turn to exercise in the moment if you feel yourself getting anxious.
- Getting outdoors: Nature has been shown to be a great natural stress reliever. Try going to a park regularly and focusing on the natural world around you.
- Eating well: A balanced diet can improve your overall well-being and also regulate your blood sugar, which affects mood. You should also stay hydrated.
- Sleeping well: You’re more in control of your emotions when you’ve had enough sleep. Stick to a regular sleep routine and get seven to niner hours of sleep per night.
- Limiting alcohol and caffeine: Both of these can affect your mood and increase your anxiety.
- Not turning to bad habits: Smoking or using drugs will worsen your anxiety in the long run.
- Keeping a gratitude journal: Write down what you’re grateful for in your life each day. This can help you focus on the positive instead of dwelling on the negative.
In Closing
Anxiety can negatively impact your life, but it can be managed and treated. The first step is to reach out to a mental health professional for assessment and a treatment plan. New England Medical Group has mental health professionals ready to help. We provide comprehensive, caring treatment for anxiety and other mental health disorders. Give us a call today to learn more.
