Anxiety Disorders

Mental Disorders

What is Anxiety?

Anxietyis a normal human emotion which we all face at times. Many people feel anxious, or nervous, when confronted with a problem at work, before taking a test, or making an important decision. Anxiety disorders can cause distress and it can interfere with a person's ability to lead a normal life.

An anxiety disorder, if uncontrolled can result in serious mental illness. For people with anxiety disorders, worry and fear are constant and overwhelming, and can be crippling. Anxiety disorders can cause low self-esteem, lead to substance abuse, and isolation from one’s friends and family.

There are many types of anxiety disorders including generalized anxiety disorder, obsessive-compulsive disorder, panic disorders, phobia and post-traumatic stress disorder.

What are the symptoms

A person with an anxiety disorder will feel distressed a lot of the time for no apparent reason. An episode can be so severe it is immobilizing. The person might have –

• Persistent, excessive or unrealistic worries
• Compulsions and obsessions which they can't control
• Intense excessive worry about social situations
• Panic attacks
• An intense, irrational fear of everyday objects and situations (phobia)

Other symptoms of anxiety disorders may include a pounding heart; difficulty breathing; upset stomach; muscle tension; sweating or choking; feeling faint or shaky.

Treatment

Anxiety disorder can be treated by trained mental health professionals such as licensed psychologists. Research has demonstrated that a form of psychotherapy known as "cognitive-behavioral therapy" (CBT) can be highly effective in treating anxiety disorders. Psychologists use CBT to help people identify and learn to manage the factors that contribute to their anxiety.

Behavioral therapy involves using techniques to reduce or stop the undesired behaviors associated with these disorders. For example, one approach involves training patients in relaxation and deep breathing techniques to counteract the agitation and rapid, shallow breathing that accompany certain anxiety disorders.

Through cognitive therapy, patients learn to understand how their thoughts contribute to the symptoms of anxiety disorders, and how to change those thought patterns to reduce the likelihood of occurrence and the intensity of reaction. The patient's increased cognitive awareness is often combined with behavioral techniques to help the individual gradually confront and tolerate fearful situations in a controlled, safe environment.

Appropriate medications may also have a role in treatment. Since there are side effects of drugs, they must be monitored closely by the provider who prescribed the medication.

Psychologists sometimes use other approaches to effective treatment in addition to individual psychotherapy. Group psychotherapy, involving unrelated individuals who all have anxiety disorders, can be an effective approach to delivering treatment and providing support. Family psychotherapy can help family members better understand their loved one's anxiety and learn new ways of interacting that do not reinforce the anxiety and associated dysfunctional behaviors.

Things to avoid

Many people unintentionally contribute to their own anxiety. Only by avoiding common anxiety mistakes one will be able to cope. Some examples include:

Moping– Coping with anxiety requires to take action. But stress makes us want to mope. Spending time alone, in silence, with your own thoughts can be nice for a while, but often thoughts become your enemy when you have anxiety. Distractions, staying active, and trying to be as social as possible are important.

Bad Foods– Diet plays an important role in anxiety. People who have panic attacks should avoid caffeine. Fattening foods, refined sugars, alcohol, and fried foods also increase anxiety symptoms.

Anxiety Producing Stimuli– Anxiety is a cumulative condition. The more anxiety you experience in your daily life, the more your other anxiety symptoms worsen. One should avoid horror movies, dark alleys at night, spending time with people that are reckless – anything that produces anxiety.

Tools to cope with anxiety

Coping actually happens inside of you. There are many strategies to help you cope, but what will eventually your own mental strength that would bring you out of it. It often requires taking care of your body and re-training your mind for how you should react to anxiety and stress. Some of the tools are:

Exercise/Physical Activity– Majority of people who experience anxiety do not engage in enough physical activity, and many experts believe that this is one of the issues that causes anxiety. Physical activity improves the immune system, releases calming neurotransmitters (known as endorphins), tires the muscles, and burns away stress hormones. It is significantly important for controlling and coping stress and anxiety.

Herbal Tools– There are several herbal supplements you can help to cope with anxiety. Chamomile, Kava Kava, Valerian, Passionflower, and St. John’s Wort all produce sedation/relaxation without side effects.

Meditation and Yoga– Both meditation and yoga teach healthier breathing, and poor breathing is one of the issues that makes anxiety symptoms worse.

Positive Thinking– Learning to think positive is also an important step in learning to cope with your anxiety. There are ways to train yourself to think positively, including faking positivity, writing in a positivity journal, and spending time with more positive people. These can impact on your ability to cope with stress.

Learning to Accept It– It's also important that you accept your anxiety rather than run away from it. Many people fear anxiety, and that fear can actually make your anxiety works. Learn to talk about it openly, and don't try to hide when you're suffering.

An Anti-Anxiety Diet

In the case of anxiety, healthy eating can make a difference. Eating more vegetables and staying away from unhealthy burgers really will keep your anxiety in check.

It starts by avoiding foods that may contribute to your anxiety symptoms. Remove or moderate all of the following:

Fried Foods– Fried foods are difficult to digest, have little nutritional content, and contribute to heart struggles.

Alcohol– It dehydrates you, it throws off hormone and nutritional balance, and it can cause physical symptoms from the toxins that trigger anxiety attacks.

Coffee– Excess coffee is a known anxiety stimulant. In moderation (ie, once a day in the morning), it may not trigger anxiety in most people, but the more you drink the more you increase your risk. Coffee also creates a rapid heartbeat and some sensations that may create panic attacks.

Dairy Products– Excess of dairy products may increase adrenaline levels and contribute to a more anxious state.

Refined Sugars– Sugar in fruit is not bad. White sugar stimulates body in a way that can create a jitteriness that increases anxiety symptoms.

Acid Forming Foods– Foods like yogurt, pickles, eggs, sour cream, wine are all acid creating foods. These foods drop magnesium levels. Magnesium is a cause or contributor of anxiety in many of those suffering from anxiety symptoms, so cutting back on acid forming foods is important.

Avoiding these foods is unlikely to cure anxiety, but it will help, especially if you find that you over-consume some type of food on this list. Remember, most foods can still be eaten in moderation, but healthier eating is still a very important part of a healthy anxiety diet.

Foods to Eat

Fresh Fruit– Your body does need carbohydrates and sugar. Fresh fruit has sugar that can be converted to energy, and provides necessary nutrients as well. Blueberries and peaches may be especially advantageous.

Vegetables– Of course, vegetables are arguably even more important, especially for those with anxiety. Vegetables are rich in fiber, and many of the vitamins that those with anxiety deplete regularly.

Water – A tremendous percentage of the population is regularly dehydrated because they do not drink nearly enough water. Dehydration nearly always leads to anxiety, which is why it's crucial that you consume enough water regularly.

Tryptophan Rich Foods– Foods rich in tryptophan are very effective at reducing anxiety. They have a natural relaxation component, and may increase your metabolism as an added bonus. Oats, soy, poultry, and sesame seeds all have a fair amount of tryptophan.

Magnesium Rich Foods – As much as 25% of the country or more is magnesium deficient, and magnesium plays a role in over 300 different processes within the body. It's a crucial vitamin that few people get, so magnesium rich foods like black beans and tofu are very important.

Omega-3 Fatty Acids– Research into Omega 3's is still being conducted, but there is some evidence that Omega-3 is important for depression and anxiety. Omega-3's can be found in fish, flax seed, and winter squash.

Coping Strategies

Eat regularly Drops in blood sugar can induce panic attacks.

Eliminate stimulants Stimulants like simple sugars, caffeine, and cigarettes can cause you to feel the symptoms of a panic attacks. Limiting or eliminating the use of these stimulants can help to eliminate panic attacks.Breathe Deeply Learn to breathe deeply. During a panic attack or in the midst of a fearful moment, people tend to take frequent shallow breaths. This style of breathing may cause you to experience tingling in our hands and feet and to feel light-headed. Taking slow, deep breaths can calm you. Put your hand on your stomach - and breathe in so that your stomach expands. Practice this. After you learn how, try taking three breaths in this way whenever you experience stress: breathe in for a count of 8 and out for a count of 7. (Note: I advocate a little different "count" while the basic technique is excellent; please review my recommendation at Breathing Properly.)

   Learn Creative Visualization Techniques Creative visualization allows you to escape the stress of the moment and create a different reality. You can even fool your body into believing it is experiencing the vision in your head instead of the reality in the present. Use creative visualization to cope with panic, to image success in stressful situations, and to provide yourself with a break from the stress of daily life. As with deep breathing, the more you practice, the better you will be able to utilize this tool in the midst of a panic attack.
   Practice Relaxation Exercises In my college theater classes, our teacher taught us progressive relaxation exercises. Now, this and other relaxation exercises have helped me to survive daily life and childbirth! To progressively relax yourself, find a quiet corner of your home and lie on the floor. Beginning with your toes, tense and relax each muscle group in your body - from your toes to your head. When you are completely relaxed, take a moment to notice how you feel. The more you practice this, the better you will be able to recall this feeling in the midst of a panic episode or a stressful situation.
   Exercise! Participating in daily exercise, such as walking, can relieve stress and alleviate panic attacks. Make the time doubly effective by using your walk as a time for prayer or meditation. Start your walk with a question to God about your life, an affirmation about yourself ("I am loved," "I am okay," "I am a survivor."), or a simple prayer ("Thank You," "Bless this moment," "Guide me.").
   Write!
       Pick up an inexpensive notebook. Every morning, take fifteen minutes to "dump" all of your negative, stressful stuff into that notebook. Write three pages of this "stuff."
       Purchase a journal that you like. Each night, write five experiences or people or situations that you are grateful for. (For example, "I am grateful that I am alive," "I am grateful that the sky was a beautiful shade of blue," "I am grateful for the smiles of children.")
       Carry a small notebook in your purse. Just as you begin to experience the symptoms of panic or stress, write down the following: the situation you are in, the sensations you are feeling in your body, the thoughts you are thinking now and the thoughts you were thinking before experiencing the first symptoms, your present feelings and what you were feeling before the symptoms began. As you do this, remind yourself that what you are experiencing does not define you - it is simply something that is happening. You are not the symptom. This exercise can help you, over time, to pinpoint the causes of your panic attacks. It can also relieve the symptoms of panic attacks. (You can use this exercise to control asthma. It comes from the wonderful book Asthma Free in Twenty-One Days by Kathryn Shafer and Fran Greenfield.)
   Connect!
       Connect with a friend or a support group. Talking about the stresses in your life can help to alleviate the symptoms of panic.
       Connect with a coach. A coach can support you in making the changes you need to minimize the stress in your life. Coaches can also recommend additional books and resources for coping with panic. 

   Allow yourself to mourn. Changes, even good changes, can bring a sense of loss for how things used to be. You have the right to grieve this loss. In fact, everyone needs that time. . . to adjust, to reminisce, to care, to process.