anxiety disorder

Anxiety disorder: Types, Symptoms, Causes, Treatment

Table of Contents

What is Anxiety disorder?

Anxiety disorder is another condition of mental health when someone feels worried or scared most of the time, and it makes it hard for them to do normal things. It can cause physical problems like a fast heartbeat and feeling sick, as well as making it tough to focus or stop worrying. There are different types of anxiety disorders, like feeling nervous around people or being scared of specific things, and they can affect how someone lives their daily life.

What’s the difference between anxiety and panic attacks?

Anxiety

Feeling worried or nervous about something uncertain or stressful. It can happen because of certain situations and might last for a while.

Panic Attacks

A sudden and intense feeling of fear or discomfort that happens quickly. It makes you feel like something really bad is happening. you might feel your heart racing, sweating, or having trouble breathing. It can come out of nowhere and feel like you’re losing control.

Who is at risk for anxiety disorders?

  1. If Someone in your family has anxiety, you might be more likely to get it too.
  2. If you’ve been through tough or scary experiences, it can make you more likely to feel anxious.
  3. Being a certain way, like being very shy or always wanting things to be perfect, can make anxiety more likely.
  4. Using drugs or drinking too much alcohol can make anxiety worse and increase the chances of having it.

Can anxiety cause chest pain?

Yes, anxiety can make your chest hurt. When you’re anxious, your body can feel tense, and this tension might cause pain in your chest. It’s important to know that usually, this chest pain isn’t a sign of a heart attack or something serious. But if you’re not sure what’s causing your chest pain, it’s a good idea to see a doctor just to be safe.  

What are the Symptoms of Anxiety disorder?

Worrying Too Much

  • Always worrying about things, even small ones.
  • Can’t stop worrying even when it doesn’t make sense.
  • Finding it hard to relax because of all the worrying.

Feeling Physical Changes

  • Feeling tense in your muscles, like in your neck or shoulders.
  • Feeling very Tired: Feeling exhausted, even if you slept enough.
  • Having tummy aches or feeling sick because of feeling anxious.

Trouble Thinking Clearly

  • Finding it hard to pay attention because your thoughts are all over the place.
  • Forgetting things easily or having a hard time remembering.
  • Feeling like your brain is empty and you can’t think straight, especially when you’re stressed.

Feeling on Edge

  • Feeling annoyed or upset without a clear reason.
  • Feeling restless and needing to move around.
  • Feeling like everything is too much to handle, makes you feel even more anxious.

Sleep Problems

  • Struggling to fall asleep because your mind is busy with worries.
  • Getting up many times during the night or having trouble staying asleep.

Changes in Eating

  • Feeling hungry often, especially when you’re stressed.
  • Not feeling hungry or wanting to eat because you’re anxious.
  • Turning to food to feel better when you’re feeling anxious.

Panic Symptoms

  • Feeling like you can’t catch your breath, especially when you’re really scared.
  • Feeling tightness or pain in your chest when you’re feeling anxious.
  • Feeling like your heart is racing or pounding, especially when you’re scared.

Avoiding Things

  • Avoid places or people that make you feel anxious.
  • Not doing things because you’re worried about what might happen.
  • Always needing someone to tell you things will be okay to feel better.

Being Extra Sensitive

  • Being bothered by noises, lights, or touch more than usual.
  • Jumping or feeling scared when something unexpected happens.
  • Always checking your surroundings for danger, even when you’re safe.

Feeling Uncomfortable in Social Situations

  • Not wanting to be around others because it makes you anxious.
  • Worrying a lot about what others think about you.
  • Finding it hard to speak up or express yourself, especially in groups.

What are the Causes of Anxiety disorder?

Genetics

  • If your family members have anxiety, you might too. Inherited Traits: Certain traits passed down from parents can make someone more likely to have anxiety.
  • Sometimes, differences in how your brain works can make someone more likely to have anxiety.
  • Sometimes, differences in how your brain works can make anxiety more likely.

Stressful Events

  • Moving to a new place or starting a new job can make you feel anxious.
  • Things like accidents or being hurt can leave you feeling scared and anxious.
  • Dealing with ongoing stress, like problems at work or home, can make anxiety worse.

Brain Chemistry

  • Changes in chemicals in your brain can affect how you feel, leading to anxiety.
  • Differences in how your brain is built or works can play a role in anxiety.
  • Sometimes, things passed down in families, like how the brain works, can lead to anxiety.

Personality Traits

  • Some people are naturally more shy or quiet, which can make them more likely to feel anxious in social situations.
  • Feeling like things have to be just right can create stress and anxiety.
  • If you don’t feel good about yourself, it can make you worry more and feel anxious.

Medical Conditions

  • Issues like thyroid problems can affect your mood and make anxiety worse.
  • If you’re often sick or in pain, it can make you feel stressed and anxious.
  • Sometimes, problems with your heart or lungs can make you feel like you can’t breathe or make your chest hurt, which can cause anxiety.

Substance Abuse

  • Drugs and alcohol can mess with your brain’s chemicals, leading to anxiety.
  • When you stop using drugs or alcohol, it can cause anxiety as your body adjusts.
  • Some people use drugs or alcohol to try to feel better when they’re anxious, but it can make things worse in the long run.

Trauma

  • Going through tough stuff, like being hurt or seeing something scary, can leave you feeling anxious.
  • If things were tough when you were a kid, it can affect how you feel now and make you anxious.
  • Even if something didn’t seem bad to others,, if it made you feel scared or not safe, it can make you anxious.

Environmental Factors

  • If there’s a lot of fighting or problems at home, it can make you feel anxious.
  • When people expect a lot from you or you feel like you have to be perfect, it can cause stress and anxiety.
  • Different cultures have different ideas about what’s okay, and this can affect how people feel and deal with anxiety.

What are the Types of Anxiety disorder?

Generalized Anxiety Disorder (GAD)

  1. Always Worrying: Feeling worried about many things in life, like work, health, or family most days.
  2. Hard to Stop Worrying: Finding it tough to stop worrying even when there’s no real reason to be anxious.
  3. Body Feelings: Feeling tense muscles, tiredness, trouble sleeping or stomach problems.
  4. Getting Irritated Easily: Feeling annoyed or on edge a lot because of all the worrying.
  5. Trouble Thinking: Finding it hard to think clearly or concentrate because of all the worrying.

Panic Disorder

  1. Sudden Scary Feelings: Feeling very scared all of a sudden, even though nothing’s wrong.
  2. Afraid of Another Scare: Worrying a lot about having another scary moment, which can affect daily life.
  3. Body Changes: Feeling like you can’t breathe, sweating, shaking, or having a fast heartbeat during a scary moment.
  4. Avoiding Stuff: Not wanting to go places or do things because you’re scared of having another scary moment.
  5. Feeling Frightened a lot: Feeling overwhelmed or frightened by scary moments and not knowing when they might happen again.

Social Anxiety Disorder

  1. Scared in Social Situations: Feeling very anxious or worried when you’re around people, especially new ones or in groups.
  2. Staying Away: Avoiding social stuff for parties because you’re scared of embarrassing yourself or being judged.
  3. Body Changes: Blushing, Sweating, shaking, or feeling sick when you’re around people.
  4. Feeling Bad About Yourself: Thinking you’re not good enough or worrying about what people think about you.
  5. Hard to Talk: Finding it hard to talk or feeling scared to speak up, especially around people you don’t know well.

Specific Phobias

  1. Very Afraid of Something: Feeling extremely scared of something specific, like heights, spiders, or flying.
  2. Staying Away: Trying to avoid the thing you’re scared of, even if it’s not likely to hurt you.
  3. Body Changes: Feeling very scared, seating, shaking, or having a fast heartbeat when you see the thing you fear.
  4. Hard to Do Things: Finding it tough to do everyday stuff or enjoy hobbies because of the fear.
  5. Knowing It’s Silly: Realizing that the fear is too much, but feeling like you can’t control it.

Separation Anxiety Disorder

  1. Very Scared of Being Apart: Feeling very anxious or upset when you’re away from someone you care about, like your parents.
  2. Staying Close: Wanting to be near the person you’re scared of being apart from all the time.
  3. Feeling Sick or Sad: Getting tummy aches, headaches, or crying when you’re away from the person you care about.
  4. Hard to Sleep Alone: Having trouble sleeping or having bad dreams when you’re not with the person you’re scared of being apart from.
  5. Hard to Do Stuff: Finding it tough to go to school, work, or do fun stuff because you’re scared of being apart from someone.

Which exercise is best for Anxiety disorder?

Walking

  • Take a walk outside, especially in a park or nature.
  • Walking helps clear your mind and makes you feel less anxious.
  • It’s a simple way to get some exercise and feel better.

Yoga

  • Try gentle yoga poses along with breathing exercises.
  • Yoga helps relax your body and mind, reducing tension.
  • You can also try easy yoga with videos online.

Strength Training

  • Lift weights or do exercises using your own body weight (like push – ups or squats).
  • It makes your muscles stronger and helps you feel more in control.
  • Strength training can boost your mood and lessen anxiety.

Tai Chi

  • Tai Chi is a slow, flowing exercise that calms your mind.
  • It includes gentle movements and deep breathing.
  • It’s like a combination of exercise and meditation.

Mindfulness Meditation

  • Try mindfulness meditation, focusing on being in the present moment.
  • Simple breathing exercises can also help calm your body and mind.
  • Mindfulness helps you feel more relaxed and less stressed.

Foods that can help with anxiety?

Fatty Fish

  • Fish like salmon, mackerel, and sardines are good.
  • They have omega – 3 fatty acids that are good for your brain.
  • Eating them can help make you feel less anxious.

Nuts and Seeds

  • Nuts like almonds and seeds like chia seeds are good.
  • They have minerals like magnesium and zinc that help you relax.
  • Eating them can make you feel less stressed.

Leafy Greens

  • Green vegetables like spinach and kale are good.
  • They have stuff like magnesium and antioxidants.
  • Eating them can help your mood and make you less stressed.

Whole Grains

  • Foods like quinoa, brown rice, and oats are good.
  • They give you steady energy and help your brain make serotonin, which makes you feel good.
  • Eating them can help you feel more stable and less anxious.

Berries

  • Fruits like blueberries and strawberries are good.
  • They have antioxidants and vitamin C, which help your body fight stress.
  • Eating them can make you feel better and less anxious.

Yogurt and Fermented Foods

  • Foods like Greek yogurt, kefir, and sauerkraut are good.
  • They have probiotics that help your gut, which is linked to feeling less anxious.
  • Eating them can help your mood and make you feel calmer.

Dark Chocolate

  • Eating dark chocolate is good in moderation.
  • It has things like antioxidants that can improve your mood.
  • Eating a little bit can help you feel happier and less stressed.

Herbal Teas

  • Drinks like chamomile tea and green tea are good.
  • They have natural things that help you relax.
  • Drinking them can make you feel calmer and less anxious.

Avocados

  • Avocados are a good fruit.
  • They have healthy fats and potassium that are good for your brain and body.
  • Eating them can help you feel more balanced and less stressed.

Avocados

  • Avocados are a good fruit.
  • They have healthy fats and potassium that are good for your brain and body.
  • Eating them can help you feel more balanced and less stressed.

Turkey and Chicken

  • Eating lean meats like turkey and chicken is good.
  • They have something called tryptophan that helps your brain make serotonin, which can help you feel calm.
  • Eating them can make you feel more relaxed and less anxious.  

Diagnoses?

Medical Evaluation

  • Talk about your health history and any medicines you take.
  • Tell me about any big changes or worries in your life.

Physical Examination

  • Get checked for things like blood pressure and heartbeat.
  • Look for signs like tense muscles or breathing fast.

Psychological Assessment

  • Answer questions about how you think and feel.
  • Say how your feelings affect your daily life.

Diagnostic Criteria

  • See if your feelings match certain rules in the DSM–5.
  • Figure out if you have a type of anxiety disorder.

Symptoms Severity

  • Think about how strong and long your feelings are.
  • See if your feelings make it hard to do things every day.

Screening Tools

  • Fill out simple questionnaires like the GAD–7 or BAI.
  • Help your doctor see how strong your feelings are and if they’re getting better.

Collaborative Discussion

  • Talk openly with your doctor about your worries.
  • Work together to make a plan to feel better.

Referral to Specialists

  • See a mental health specialist like a therapist or psychiatrist.
  • Get more help from experts who know a lot about anxiety.

Treatments?

Therapy

  • Talk with a therapist who helps you understand and change negative thoughts and behaviors.
  • Practice facing fears gradually in a safe environment to reduce anxiety.

Medications

  • Take antidepressants or ant – anxiety medications prescribed by your doctor.
  • Be cautious with medications like benzodiazepines, as they can be addictive.

Lifestyle Changes

  • Exercises to feel better and reduce anxiety.
  • Eat a healthy diet with lots of fruits, vegetables, and whole grains.

Self – Care Strategies

  • Get enough sleep each night to feel rested and less anxious.
  • Cut back on caffeine and alcohol. As they can make anxiety worse.

Support Groups

  • Join a group of people who understand what you’re going through.
  • Share experiences and learn coping skills together.

Mind – Body Practices

  • Try relaxation techniques like deep breathing or meditation.
  • Gentle exercises like Tai Chi or yoga can also help calm the mind.

Alternative Therapies

  • Consider acupuncture or herbal remedies under the guidance of a healthcare provider.
  • Some herbs like chamomile or lavender may have calming effects.

Professional Support

  • Work closely with your healthcare provider or therapist to find the right treatment for you.
  • Keep track of your progress and make adjustments as needed.

Prevention?

Manage Stress

  • Learn how to relax by doing things like deep breathing or listening to calm music.
  • Take breaks when you feel stressed and do activities you enjoy.

Healthy Habits

  • Eat a healthy diet like fruits, vegetables, and whole grains.
  • Get regular exercise by walking, biking, or doing activities you like

Limit Substances

  • Avoid or limit caffeine, alcohol, and drugs that can make anxiety worse.
  • Pay attention to how these substances affect you and seek help if needed.

Set Boundaries

  • Say no to things that make you feel overwhelmed or stressed.
  • Take time for yourself and do things that make you happy.

Learn Coping Skills

  • Find ways to deal with stress, like talking to a friend, writing in a journal, Or doing something creative.
  • Practice these coping skills regularly to build resilience against anxiety.

Get Support

  • Talk to friends, family, or a support group when you’re feeling anxious.
  • Don’t be afraid to seek professional help from a counselor or therapist if you need it.

Relaxation Techniques

  • Try relaxation exercises like deep breathing, meditation, or yoga.
  • Spend time doing things that make you feel calm and relaxed, like taking walks in nature or reading.

What should I ask my healthcare provider?

  1. What kind of anxiety do I have?
  2. Can you explain what my symptoms mean?
  3. What can I do to feel better
  4. Should I take medicine, or is there another way to help?
  5. How do I take the medicine you’re giving me?
  6. Are there any side effects I should know about?
  7. What can I do when I feel anxious?
  8. Can you help me find someone to talk to about my anxiety?
  9. When should I come back to see you?
  10. What should I do if things get worse?
  11. Will I always feel this way?
  12. What can I do to stop feeling anxious in the future?
  13. Is there a book or website that can help me understand anxiety better?
  14. Are there people in my community who can help me feel less anxious?

FAQ's

What is the 3 3 3 rule for anxiety?

  • Look at three things around you.
  • Listen for the sounds you can hear.
  • Move three parts of your body.
  • It helps bring your attention to the present moment and calms anxious feelings.

Does calm help with Anxiety disorder?

Yes, feeling calm can help make anxiety better. When you’re calm, your body and mind are relaxed, which can make you feel less worried and stressed. Doing things like deep breathing or meditation can help you feel calm and manage anxiety.

How can I breathe better with Anxiety disorder?

Deep Breathing: Take slow, deep breaths through your nose, filling your lungs. Then exhale slowly through your mouth. Repeat several times until you feel calmer.

Diaphragmatic Breathing: Practice breathing deeply into your diaphragm

(belly) rather than shallow chest breathing. Place one hand on your belly

And the other on your chest, and focus on making your belly rise and fall with each breath.

4 – 7 – 8 Breathing: Inhale deeply for a count of 4, hold your breath for a count of 7, and exhale slowly for a count of 8. This technique can help slow down your breathing and calm your nervous system.

What is male anxiety?

‘’Male anxiety’’ means feeling worried or nervous, and it happens to men. It’s how men experience anxiety, which can be different from women. It can affect how men feel and act in their daily lives, like at work or with friends.

How much anxiety is normal?

It’s normal to feel a little anxious sometimes. It can help you stay alert and focused. But if anxiety starts to make it hard for you to do everyday things, like going to school or work, then it’s a good idea to talk to someone who can help, like a doctor or counselor.

What is a mood disorder?

A mood disorder is when someone’s feelings and emotions are very different form what’s usual. For example, they might feel very sad for a long time or very happy and energetic. This can make it hard for them

To do things in their daily life.

How can I check my stress level at home?

You can tell if you’re stressed at home by noticing how your body feels, like tense muscles or feeling upset. Also, pay attention to your emotions and behaviors, such as being irritable or not sleeping well. Using relaxation methods, like deep breathing or meditation, can help calm you down.

Can anxiety go away naturally?

Yes, sometimes anxiety can go away on its own without any treatment.

This might happen when the situation causing the anxiety gets better or when you learn better ways to deal with it. But for some people, anxiety sticks around and needs help from a doctor or therapist to feel better.

How do I stop panic attacks forever?

  • Therapy
  • Medication
  • Stress Management
  • Exercise
  • Healthy Living
  • Avoid Triggers
  • Support
  • Education
  • Self – Care
  • Professional Help

Which gender has more anxiety?

More women tend to experience anxiety than men, but it’s important to remember that both genders can have anxiety. It’s not about who gets it more, but about getting help if you need it, no matter who you are.

Is walking good for anxiety?

Yes, walking is good for anxiety. It helps your body release chemicals that make you feel better and reduces stress. Walking outside in nature can be especially calming and help you feel less anxious. So, taking regular walks can be helpful for managing anxiety.

Can water calm anxiety?

Yes, drinking water can help calm anxiety. When you’re hydrated, your

body functions better, which can help reduce anxiety symptoms like a fast heartbeat. Sipping water slowly can also help you focus on the present and feel more calm. So, drinking enough water is important for managing anxiety.

2 Comments

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    March 19, 2024

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