Anxiety - Causes & Coping Mechanisms

I am worrying too much! I overthink! I don't want this to go wrong! What if....? I don't want to disappoint myself! Will I be able to do it? These are the words you say to yourself, leading to Anxiety.

Anxiety is typically worrying too much. And psychologically, mainly the result of looping thoughts. Anxiety always starts with a THOUGHT, followed by the pictures you make in your mind and finally, feelings you feel in your body (symptoms).

The World Health Organization has stated that?one in thirteen people?suffer from some type of?anxiety?globally, and definitely, it impacts our lives and day-to-day performance.

One common question is what really causes?anxiety? There are different factors contributing to (not limited to)?anxiety?disorders – our brain chemistry, which is our neuron circuit (when you produce certain chemicals for a long time), trauma or negative life events, substance abuse, low self-esteem, childhood experiences, environmental stress, medical conditions etc.??

Like causes, the types of?anxiety?disorders also vary. They need to know what kind of?anxiety?it is.?

Generalized?Anxiety?Disorder (GAD)?- is a type of?anxiety?disorder that causes someone to feel constantly worried, and feel a sense of?anxiety?underneath the surface while doing many tasks.?

Panic Disorder -?is an?anxiety?disorder and is characterized by unexpected and repeated episodes of intense fear accompanied by physical symptoms.?

Post-Traumatic Stress Disorder (PTSD) -?is one of the most extreme?anxiety?disorders that you can experience. PTSD often occurs in people who have gone through particularly traumatic events?in life.??

Obsessive-Compulsive Disorder?- OCD is an?anxiety?disorder and is characterized by recurrent, and unwanted thoughts (obsessions) and /or repetitive behaviours (compulsions).?

Social?Anxiety?– Mainly characterized by overwhelming?anxiety?and excessive self-consciousness in everyday social situations.?

We all know people suffering from?anxiety?will have to deal with the symptoms, and sometimes these symptoms could be intense! Some of the common symptoms could be panic, fear, uneasiness, doom, danger,?Sleep?issues, cold, sweaty, numb, or tingling hands or?feet, Shortness of breath, heart palpitations, nausea, tense muscles, dizziness, rumination, inability to concentrate, intensely or obsessively avoiding feared objects or places.??

How can we deal with?anxiety??

We all understand that there would be many factors personal-work that could cause?anxiety in individuals, with of course these symptoms come to the surface. There has to be a blend of Mental Health and personal initiatives which could help you manage?anxiety.

• Avoid Breathing too fast (Hyperventilation) –?Anxiety?causes dyspnea, which makes you breathe faster causing hyperventilation, which in turn worsens?anxiety. Sit and breath slowly (avoid heavy deep breathing).??
• Box Breathing - To control hyperventilation during Anxiety, Box breathing is an effective way to control the symptoms. It is based on the rule of 8 counts - breath in for 8, hold for 8, exhale for 8. Frequent practice will avoid getting the body in a state of hyperventilation and reduce the symptoms.
• Havening Technique -?Loads of havening techniques are available on Youtube (free!). Havening is the stroking technique that helps in calming anxious feelings in your body which is extremely popular and very effective to control anxiety.
• Keep your mouth Hydrated - Hydrated or wet mouth sends a signal to your mind that you are calm. So ensure you keep yourself hydrated all the time!
• Cut down on foods and drinks that have caffeine, such as coffee, tea, cola, energy drinks, and chocolate -?Caffeine and high sugar drinks?may make symptoms of?anxiety?disorders?worse. Introduce a practice of following a healthy lifestyle.
• Learn to relax -?Learn what helps you manage your stress. Disconnect from work for a few minutes. Going for a short walk, listening to music, talking to a friend, playing a game or anything that could distract could be really helpful.?Relaxing triggers neurotransmitters that help you manage finally your cortisol levels controlling stress and anxious feelings.
• Seek support -? As per WHO, depression and anxiety is a Global Issue. We no longer live in tribes, and isolation leads to disconnection, looping thoughts and self-victimization. People must connect, express their emotions and seek support. Understand what is self-help or join support groups where people can share their emotions, without thinking about the stigma.?
• Mental Rehearsal (most effective!) -?Write down your thoughts, and then the feelings generated from those thoughts. On the same page, just next to it, write down the opposite-positive thoughts and positive feelings that “you would like to have”. Do that every single day. By doing this repeatedly, you’re rewiring your mind from negative slowly moving to positive!?Scientifically, it takes 21days to change any belief. Why? wait for my next article :)
• Physical activity -?Exercises produce important neurotransmitters called Endorphins which are great for stress. Physical activity also stimulates other neurotransmitters which are effective mood stabilizers. Biking, hiking, marathons, yoga etc could be very effective ways to encourage physical activities.??
• Collaborate with a Therapist?- Talk to a Psychotherapist or Hypnotherapist and get support. Therapies are big support and a quick fix!
• Medication - SSRI, SNRI -?If you are on medication, visit your doctor regularly and monitor your progress. If you are following any other suggestive techniques to control your anxiety, it's also important to talk to your doctor to see what changes you are experiencing in controlling your anxiety and what changes need to be made to medication to ultimately reduce dependency.
• Get better sleep -?Lack of sleep triggers?anxiety. Encourage work-life balance. Indulge in deep meditation (self-hypnosis) or other initiatives to cope with it.?
• Get together with colleagues, friends and family -?Whether it’s in person, on the phone, or on the computer, social connections help people thrive and stay healthy. People who have a close group of friends and colleagues that support and chat with them have lower levels of social?anxiety. Break that stigma. People come with challenges, and everyone is socially responsible to help each other and offer support!??

Remember, no one is born with Anxiety. It starts with a thought or episodic memory. And if you're able to control and switch your thought when it hits your mind, you can avoid getting into that loop of feeling Anxious.

Gulneet Chadha, Certified RT Therapist | Licensed Hypnotherapist

For assistance email - [email protected]

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