Complete guide to cope and stop suffering from anxiety

Did you know that anxiety is a natural human emotion that is part of our day? However, you need to understand that suffering from excessive anxiety can be disrupting your life.

Anxiety is a response from our body , and it occurs independently. So if you are facing danger or fear, anxiety comes in and makes you react.

However, suffering from constant anxiety can be detrimental to the individual’s psychological well-being . It is necessary to be aware and know when it is crossing limits.

Is suffering from anxiety normal? Learn to identify the symptoms!

Brazil received the title of most anxious country in the world according to the World Health Organization. However, suffering from excessive anxiety is a problem that needs to be treated like any other, otherwise it can affect the daily life and well-being of the human being.

Thus, recognizing the symptoms is the main way to detect that something is not going well and, for that, you need access to information.

Suffering from anxiety – Psychological symptoms

  1. Excessive fear

If you have realized that you have developed excessive fear , this can be a warning sign. This is because suffering from anxiety is linked to overestimating danger in situations, that is, seeing more danger than there really is.

  1. Insomnia

Another sign that anxiety disorders are taking over you is insomnia . Drastic sleep changes need attention, as they mean something is not going well.

  1. Difficulty to relax

Suffering from anxiety is synonymous with living with a constant state of tension , that is, never fully relaxing.

  1. Catastrophic thoughts

Since anxiety makes a person afraid of everything, he also ends up cultivating many negative and catastrophic thoughts .

  1. Difficulty concentrating

The individual is always apprehensive, cultivating negative thoughts or projecting catastrophes. That way, when you really need to focus on something you are currently doing, you have difficulty .

  1. Restlessness and anguish

In addition to the difficulty in concentrating, a sign that anxiety is excessive is constant restlessness and anguish . That is, the anxious person cannot remain still and calm.

Suffering from anxiety – Physical symptoms

  1. Sweating

As much as it is a very common symptom, those who live daily with anxiety end up dealing with sweating all the time. Likewise, during the crises it is common to feel hot flashes.

  1. Shortness of breath and dry mouth

Very common, shortness of breath causes some despair in people who need to deal with acute anxiety attacks. The feeling is that you can’t breathe and your mouth is dry too.

  1. Nausea

Nausea is also very present in the daily lives of those who suffer with anxiety. Invariably, in more severe cases the person may vomit.

  1. Tingling

There are those who also have a tingling sensation when they are very anxious.

  1. Muscle tension

The anxious person is very afraid, worried and apprehensive about everything. Thus, psychological tension is released into the body. As a result, the person has pain in the neck, back, shoulders and neck.

  1. Tachycardia and chest pain

Many people who suffer from anxiety report that during crises they believed they were suffering from a heart problem. This is because anxiety is not a purely psychological issue, it is able to affect the physical body.

  1. Gastrointestinal problems

Suffering from anxiety is closely related to gastrointestinal problems, that is, diarrhea, heartburn and poor digestion. However, the person starts to suffer from these evils more constantly, and may even develop ulcers and gastritis.

  1. Tremors

Another point to keep an eye on is the tremors. In the face of an anxiety crisis, the person may begin to tremble in the face of excessive fear and panic.

Which situations trigger anxiety disorders?

Suffering from anxiety can be the result of many causes. Among them, there are genetic factors, traumas and alcohol abuse, as well as physical illnesses.

We will emphasize here the importance of being aware of what happens in your life and how to deal with the situations that cross your path. This is because anxiety can be triggered by traumas, losses and crises.

Economic instabilities

Did you know that cases of depression and anxiety doubled after the coronavirus pandemic in Brazil? On the other hand, the good news is that people who looked for psychotherapy online and practiced exercise had lower rates .

Another major concern that deprives people of sleep in this context of the pandemic is economic instability. This is because unemployment and decreased income are signs that things are not going well .

Those who have financial reserves, good planning and practice activities to relieve tension have already won this time. That is, it is necessary to take care of mental health and organize for moments of instability.

Anguish about the future

Another weakness of the human being is the anguish about the future. The fact that they are not clear and sure about the future is frightening.

In the case of the coronavirus, specialists are already talking about “ somatization ”, which is the manifestation of physical symptoms of a psychological problem. So, there are people who develop the symptoms of the disease, but they are not real.

Loss of a loved one

The loss of a loved one can greatly affect a human being. Thus, many people may encounter difficulties and end up suffering from anxiety and depression disorders as well. And to face the situation , it may often be necessary to seek psychological help.

Ending a relationship

Suffering from anxiety after a relationship ends is also common. Thus, depending on the situation and the degree of pain that the person is experiencing, it may occur to trigger some psychological disorder.

What are the main anxiety disorders?

Did you know that there are different types of anxiety disorders? Unfortunately, there are people who suffer to be in social environments or even to leave the house.

Generalized anxiety disorder (GAD)

The generalized anxiety disorder is characterized by long periods of anxiety that interfere with everyday life. That is, even when there are no reasons, the person continues to create concerns in his head.

She may also have physical symptoms such as irritability, difficulty concentrating, changes in sleep, restlessness, muscle tension and gastrointestinal problems.

Panic Syndrome

A panic disorder is characterized by unexpected crises of excessive fear. Thus, whoever suffers from this type of crisis feels threatened and is affected by the accentuated fear for no reason. Eventually, in severe cases the person cannot even leave the house.

Obsessive Compulsive Disorder (OCD)

Not everyone knows, but obsessive disorder, OCD , is also an anxiety disorder , characterized by obsessive thoughts and impulsive and repetitive behaviors.

Social phobia

Suffering from anxiety is also related to social phobias , that is, those who have difficulty living in situations that require social interaction.

Specific phobias

There are several other types of phobias that are characterized by an irrational and constant fear about something. Below are some of the phobias that are well known:

  • Claustrophobia (fear of closed places);
  • Arachnophobia (fear of spiders);
  • Acrophobia (fear of heights);
  • Agoraphobia (fear of being alone in public places).

Posttraumatic stress disorder

After experiencing a traumatic event where you felt your life was in danger, it is common to develop a post-traumatic stress disorder. Even after solving everything, the person continues to relive the situation that generated stress and feels anxious and distressed.

What is the difference between anxiety and panic attacks?

Marked anxiety results in an anxiety crisis, which is characterized by shortness of breath, feeling sick, palpitations, sweating etc. Generalized anxiety concerns a constant concern about possible spikes.

Panic syndrome, in turn, is characterized by periods of intense anxiety. These are called panic attacks, which are often unpredictable and have no apparent reason to happen.

Suffer from anxiety? How to diagnose

The diagnosis for anxiety disorders can only be made in consultation with doctors and psychologists. It is clinical, based on the analysis of symptoms, as there are no tests that can confirm the disorder.

The important thing is to keep in mind that as soon as you detect that something is not going well, you should seek a professional specialized in the subject for a proper diagnosis.

Not to suffer from anxiety: how to prevent and treat?

Suffering from anxiety is a problem that can be treated, with several ways to take care of your mental health.

Here at Vittude we believe that information is vital for more people to seek psychological help. Check out some of these ways:

Try to do psychotherapy

The psychotherapy is not intended only for people with psychological disorders. Every human being has personal issues that can be worked out with a psychologist.

Those who live with an anxiety disorder should seek help from a psychologist to take care of mental health and promote self-knowledge .

Practice meditation

Suffering from anxiety means losing focus on the present. Increasingly widespread, meditation is a simple way to take a few minutes out of your day to focus on the present moment.

Practice yoga

Yoga takes care of both physical health (strength, balance, flexibility, endurance) and mental health (concentration, focus, breathing). All of this reduces stress and anxiety levels and provides a sense of well-being.

Do aerobic exercise

Aerobic exercise is recommended to relieve tension, stress and anxiety. Physical activities provide a sense of well-being and help to distract the mind.

Cultivate healthy habits

To worry about your diet, the balance between personal and professional life and the consumption of alcohol and cigarettes is to cultivate a healthy life. Foods that help to reduce anxiety : citrus fruits, meat and fish and spinach are some of the examples.

Perform activities to externalize emotions

Writing, painting, singing or any other activity that aims to externalize emotions are very beneficial. Allow yourself to discover new ways to talk about what you feel and let your emotions out.

Look for alternative therapies

The alternative therapies are part of the alternative medicine field, although not recognized by the medical community, can be very useful to complement conventional treatments. Meet some of them:

  • Acupuncture ;
  • Homeopathy;
  • Flower therapy;
  • Physiotherapy.

If indicated, take medication

If your doctor prescribes medication to treat your condition, follow the recommendations. However, never practice without guidance from a specialist.

What to do if you have an anxiety attack?

It is important to know what to do if you experience an anxiety attack (yours or someone close to you). You can try to apply breathing and relaxation techniques , for example.

If you are with someone who is experiencing a crisis, encourage them to take a deep breath and focus on the present moment. Stay by your side until she feels calmer and make yourself available to hear what she is feeling.

So, can anxiety be cured?

It is important to understand that chronic anxiety, of genetic origin, such as TAG (Generalized Anxiety Disorder), has no cure. But that does not mean that you will spend the rest of your days stuck in anxiety.

With proper treatment, understanding the symptoms, their triggers and how they manifest themselves , strategies are created and measures are taken so that anxiety does not interfere negatively in your daily life.

Don’t be afraid to seek help and stop suffering from anxiety

Many people are ashamed to assume that they live with some type of psychological disorder. However, we are evolving and, increasingly, making people aware of psychological assistance . Check out some tips to have courage!

  1. Don’t be afraid to be vulnerable

Get rid of the fear of judgment. If someone around you judges the fact that you are suffering from an anxiety disorder, that person needs to learn more about it.

  1. Understand how a psychologist can help you

A psychologist is a qualified professional. Thus, through specialized techniques, it leads the process for you to raise your levels of self-knowledge, understand your emotional triggers and develop in certain areas .

  1. Stop believing that ignoring problems is a solution

Hiding and ignoring the problem will only make it bigger. Do not believe this chatter that putting it off or omitting what you are feeling will help in those hours. Help is needed.

 

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