What to do when suffering from anxiety disorder?

Anxiety disorder causes people to become excessively worried and fearful on a regular basis without a clear reason. So, what should one do when experiencing anxiety?

1. What is anxiety disorder? The impact of anxiety disorder

Anxiety disorder is an emotional disorder that causes vague fear and discomfort, accompanied by symptoms such as headaches, sweating, shortness of breath, nausea, and restlessness. It’s important to differentiate between normal anxiety and pathological anxiety. While normal anxiety disappears when the cause is resolved, anxiety disorder is a state of excessive worry without a clear reason, severely impacting the patient’s daily activities.

Excessive fear and worry are two characteristic manifestations of anxiety disorder. The patient is constantly in a state of panic and insecurity. Additionally, they may experience difficulty sleeping, shortness of breath, lack of concentration, rapid heartbeat, dizziness, psychological obsessions, cold hands and feet, and an inability to stay calm or still.

2. Risk factors and causes of anxiety disorder

Anyone can be a “victim” of anxiety disorder. However, according to many studies, women have twice the risk of developing the condition compared to men. Additionally, the following groups also have a higher risk of developing this disorder:

• People with shy personalities, negative thoughts, or a tendency to avoid problems.
• Family history of anxiety disorders.
• People with past trauma, psychological shock, painful memories, or undergoing treatment for serious illnesses.
• Prolonged stress, tension in family, work, etc.
• Having existing diseases related to the central nervous system.

It is very difficult to pinpoint the exact cause of anxiety disorder. Individuals should seek help from a psychologist or therapist for proper diagnosis and treatment.

3. What to do when suffering from anxiety disorder?

Psychotherapy and medication are the two main treatment approaches for anxiety disorders. Specifically:

3.1. Psychotherapy

In psychotherapy (talk therapy), the patient engages in conversations with a psychotherapist to alleviate anxiety symptoms. Cognitive Behavioral Therapy (CBT) is considered the most effective form of therapy for this condition. However, CBT is a short-term approach that focuses on equipping patients with skills to cope with anxiety symptoms, enabling them to quickly return to their daily lives. By gradually increasing exposure to the source of anxiety, patients gradually gain self-confidence and proactively manage panic-inducing situations.

3.2. Medication

Depending on the patient’s health and the severity of their anxiety disorder, the doctor will prescribe appropriate medications. Antidepressants, buspirone, tranquilizers (Benzodiazepines), beta-blockers, etc., can help alleviate anxiety symptoms in the short term. Due to safety recommendations, patients should absolutely not self-medicate without a doctor’s guidance and should not use medication for extended periods.

3.3. Non-medication approaches

Several non-medication approaches that patients can adopt to alleviate anxiety include:

• Maintaining physical activity: Establishing a regular exercise routine helps reduce stress, improve mood, and enhance overall health.
• Limiting the use of alcohol and stimulants: These substances can exacerbate uncontrolled anxiety.
• Quitting smoking and reducing caffeine intake: Nicotine and caffeine can worsen anxiety disorders.
• Meditation or yoga: These practices can help you relax and reduce anxiety.
• Getting enough sleep: Ensure your body gets enough rest and sleep. Quality sleep not only improves mood but also effectively helps patients reduce stress.
• Healthy diet: Research suggests that a healthy diet rich in vegetables, fruits, whole grains, and fish can help reduce anxiety. However, further research is needed to confirm these findings.
• Adhering to the treatment plan: Take medications as directed and keep appointments with your doctor.
• Keeping a journal: A journal serves as a brief account of your daily life. Develop the habit of journaling and regularly reread your entries to identify the causes of anxiety and find more effective ways to address your worries.
• Talking to others: Don’t let anxiety and fear isolate you from those around you. Step out of your comfort zone and engage with others. 

Hopefully, the information in this article has helped you understand how to cope with anxiety disorder. If you experience this health issue, it is important to seek appropriate solutions and early treatment. This will help you maintain good health and lead a healthier and longer life.

References: mayoclinic.org, mayoclinichealthsystem.org, webmd.com , nhs.uk