OVERCOME ANXIETY & FEAR: STRATERGIES & TECHNIQUES
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“The only thing we have to fear is fear itself.” ― Franklin Delano Roosevelt
“Our anxiety does not empty tomorrow of its sorrows, but only empties today of its strengths.” ― C.H. Spurgeon
Anxiety and fear are ubiquity in humans, which demanded a need for a clinical study. Since decades, innumerable researches have been carried out, leading us to understand the why’s and what’s of these human emotions.
?Sadock BJ, Sadock, VA, Ruiz P explain anxiety to be, “a diffuse, unpleasant, vague sense of apprehension”. While, fear is understood as an unpleasant, often strong emotion, caused by awareness of danger and accompanied by increased autonomic activity.
?The APA in their Diagnostic and Statistical Manual of Mental Disorders, explain, that while in fear, the danger is real, definite, and immediate, unlike anxiety, which steams out, more from a place of anticipation.
?Despite the fact that we frequently face anxiety and fear in our daily life and invariably confuse between the two, it is important to understand that they can be interlinked but are not the same. The reason for such confusion is often because both present similar mental and physical symptoms. This article aims to understand the nuances of anxiety and fear, highlight the differences, discuss coping techniques, thereby, aiding readers, to navigate through the two emotions more effectively.
Anxiety & Fear – what does medical sciences have to say?
Fear is a powerful emotion that influences our thoughts, feelings, and behaviours. It’s evolved for survival and protection, but can also cause harm to health, relationships, learning, community involvement, and life chances.
Several surveys carried out in the field of medical sciences, for the purposes of research, has reflected a significant rise in anxiety disorders in humans, possibly linked to increased fear. These findings, however highlight, that much of our fears can be combated with concrete measures, taken at the right time and in the right manner.
Medical studies have further shown that fear is a component of almost all clinical mental health issues and the underlying cause of many of the most prevalent ones. Fear is closely linked to depression, psychosis, and past-year suicide attempts in addition to anxiety disorders per se. Poor physical health is also significantly associated with fear.
?When does anxiety become a disorder?
A certain level of anxiousness is normal. If you have to make a big decision, go on an interview, take an exam, or deal with a situation at work, you could feel worried or anxious. Anxiety may even be advantageous. Anxiety, for instance, helps us focus our attention and identify potentially dangerous circumstances, keeping us safe.
?However, anxiety disorders are more than just occasional bouts of mild worry and trepidation. Anxiety disorders arise when:
Managing anxiety problems can make daily tasks challenging. Thankfully, anxiety problems can be effectively treated with a number of methods.
?Who is at risk??
Anxiety disorders can be more likely to develop in an individual due to a combination of hereditary and environmental variables.
?Cleavland clinic has in one of its medical publications laid down indicators to look out for, which, according to them, may direct towards those who may be more at risk. ?People who have or have had:
Medical surveys and study further indicate, that women are more prone to having anxiety disorders. The cause of such a probability is still being investigated by researchers. Women’s hormones, particularly those that change during the month, could be one of the causes, while on the other hand, men have higher levels of the hormone testosterone, which could be aiding in reducing anxiety in them. Additionally, it has also been often noticed, that women usually hesitate to seek treatment, hence, leading to worsening of anxiety.
?A confluence of factors is involved, that could be responsible for a normal anxiety to turn into a disorder.
The chemical balance that regulates your mood can be altered by extreme or persistent stress. Anxiety disorders can arise from prolonged periods of high stress.
?Being traumatized can set off an anxiety disorder, particularly in those who are predisposed to developing one by genetics. It also includes childhood trauma, social isolation, negative life events, stress relating to work or education, physical or mental health problems, and social and societal pressures. Gender can also play a part.
?Anxiety disorders typically have a family history. Certain traits, like eye colour, you may receive from one or both parents.
Symptoms of anxiety disorders & fear - how to recognize them?
?Our body reacts in every situation. Let’s understand the few indications that one experiences while in anxiety or fear?
APA explains in Diagnostic and Statistical Manual of Mental Disorder, that anxiety and fear can lead to many uncomfortable somatic sensations. Some of the most common symptoms for anxiety and fear include increased heart rate, chest pain, shortness of breath, cold chills, depersonalization, dizziness, excessive sweating, headaches, muscle pain, numbness, tingling, ringing in ears, shaking, trembling, sleep disturbances, tightness of body, nausea etc.
Unhealthy anxiety levels can cause distress and interfere with daily life, often linked to anxiety disorders like phobias, agoraphobia, social anxiety, and separation anxiety disorder. Approximately one-third of adult experience anxiety symptoms annually, with women more likely to experience them.
?Fear, however, a negative state, can also have benefits. It prepares the body for potential dangers by triggering the amygdala, a brain structure that triggers the fight, flight, freeze, or fawn response, which prepares muscles and releases stress hormones.?
Types of anxiety disorders?
National Institute of Mental Health defines specific phobia as, “an intense, irrational fear of something that poses little or no actual danger. Although adults with phobias may realize that these fears are irrational, even thinking about facing the feared object or situation brings on severe anxiety symptoms.”
For example - phobia of water, heights, animals etc
Agoraphobia is an anxiety disorder characterized by fear and avoiding situations that may cause panic and feelings of helplessness. The fear is triggered by the fear of losing, falling, or having diarrhoea. Agoraphobia often develops after panic attacks, leading to avoiding places where it may occur again. It can make it difficult to feel safe in public places, requiring companions.
For example – fear of using public transportation, being in open or enclosed spaces, standing in line, or being in a crowd.
Social anxiety disorder also known as social phobia is a medical condition?that causes fear and anxiety when you're around people in social situations. A person with social phobia, feels symptoms of anxiety or fear in situations where they may be scrutinized, evaluated, or judged by others.
For example - speaking in public, meeting new people, dating, being on a job interview, answering a question in class etc.
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People with panic disorder have frequent and unexpected panic attacks. These attacks are characterized by a sudden wave of fear or discomfort or a sense of losing control even when there is no clear danger or trigger. However, not everyone who experiences a panic attack will develop panic disorder.
Panic disorder is characterized by various types, including type I, type II, type III, and type IV. Type I is characterized by a single panic attack, type II by frequent attacks without accompanying neurotic or depressive symptoms, type III: a recurrence of panic attacks and the gradual development of neurotic symptoms, and type IV by recurring panic attacks and depressive symptoms. The most common types are type III and type IV.?
Separation anxiety disorder (SAD) is one of the most common childhood anxiety disorders. SAD is an exaggeration of otherwise developmentally typical anxiety manifested by excessive concern, worry, and even dread of the actual or anticipated separation from an attachment figure.
For example - separating the twins or separating a child from the mother.
Selective mutism is?when a child can’t speak in certain settings, but can speak fine in others.
For example - a child may not be able to speak at school, but can speak with no problem at home. It is called selective mutism because the child is only mute in select situations.
PTSD is a psychiatric disorder affecting mental, physical, social, and spiritual well-being, often resulting from experiences of traumatic events.
For example - natural disasters, serious accidents, terrorist acts, war/combat, rape/sexual assault, historical trauma, intimate partner violence and bullying.
Obsessive-compulsive disorder (OCD) is a chronic condition characterized by uncontrollable thoughts, compulsions, or both, causing significant distress and disrupting daily life.
For example - Repeatedly checking doors, washing hands excessively, restlessly ordering and arranging things in a particular way and continuous mental counting.?
?Coping & overcoming
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Counselling, or psychotherapy, assists in managing one’s emotional reaction to the condition. A mental health professional goes over techniques to help, comprehend and treat the illness more effectively.
?When treating anxiety disorders, Cognitive Behavioural Therapy (CBT) is the most often utilized psychotherapy approach. CBT for anxiety helps to identify the thoughts and actions that trigger unsettling emotions. Next, you set about altering them.
The goal of Exposure Treatment is to address the underlying concerns that underlie anxiety disorders. It encourages one to participate in events or activities that you might have been avoiding. Along with exposure therapy, the therapist might also incorporate imagery and relaxation techniques.
?Acceptance and commitment therapy (ACT) is a method that promotes the acceptance of negative thoughts and feelings, incorporating mindfulness practices to reduce distress and distress.?
Medications like anti-depressants or anti- anxiety medications can’t cure an anxiety disorder. However, they can improve symptoms and help you function better. Therefore, taking them on consultation of a medical expert, in the exact dosage that has been prescribed, over a period of time, can show improvements for many.?
Common fears and anxieties often lead to hiding from close friends or family members. However, it's not necessary to overcome them alone. Open communication with supportive individuals can help reduce anxiety levels and encourage seeking additional support.?
Make an effort to engage in more physical activity. While exercising demands focus, it might help you forget about your anxiety and fear. Recall that exercise doesn't have to be strenuous; walking, sitting exercises, and moderate stretches are all beneficial to your health.
?Learning relaxation techniques, deep breathing, and visualization can alleviate fear. Complementary therapies like massage, t’ai chi, yoga, mindfulness, or meditation can also be beneficial.
Maintain a healthy diet, avoid excessive sugar intake, and limit caffeine intake. Drinking alcohol, often referred to as ‘Dutch courage’, can increase anxiety levels and worsen feelings of fear or anxiety.
?Religious or spiritual affiliations offer a sense of connection, coping mechanisms, and a support network for individuals, enhancing their ability to cope with stress.?
Conclusion
?Anxiety disorders are driven by excessive fear, anxiety, or avoidance of an array of external and internal stimuli. They frequently begin in childhood and can have severely disabling effects on social, occupational, and other areas of functioning. Coping strategies and techniques, however, extend a helping hand, as it carves out a path for recovery. It is imperative to note, that our cultural environment is important and we would therefore, constantly find things to fear of, whatever environment we may be in. This is because fear is part of our genetic inheritance and we can’t eliminate it completely. Hence, the best way to overcome the consequences of such emotions and disorders are by being aware of it, manage it, and continue living our lives, with best of our efforts, in spite of it.
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By Aparna Menon
For ? Metasearch Recruitment Services, 2024
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