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Anxiety Disorders are the most common mental illness in the United States. Studies have shown 40 million Americans, or 18% of the population, 18 and older struggle with some form of anxiety. Anxiety disorder is the most treatable of all mental illnesses. However, statistics show that only 1/3 of individuals struggling will ask for help overcoming anxiety. Read more to find out what anxiety is, how to acknowledge it and how to calm it.
So, I know I have written another article on anxiety but this is a different take. Also, I wanted to point out that since I have written the last article, I have noticed by practicing some of the techniques, I have recently enhanced my skills to deal with anxiety better. The story begins here:
I was traveling to McDonald’s while my teenage daughter was driving. I received a call with very little detail… my mother was involved in a three-car loss. Her vehicle was totaled and she was being transported to a trauma hospital. My sister-in-law was going with her and my brother was at the scene. That was all I was given.
I called my dad and he did not answer. My other siblings had very little information as well.
In the past, I would have been a complete mess! All of these bad things would have been going through my head. I would not have been able to function.
But instead, I continued to McDonald’s, because at this point I did not want to upset my daughter who was behind the wheel. When we got there we changed seats and I headed home to get my husband.
We headed to the hospital where I saw my siblings and had a little more information. I saw the terrible photos of my mothers’ vehicle and wondered what condition I would find her in after seeing the front of her vehicle ripped away from the rest of the car.
Long story short, she suffered from severe bruising.
My point: I remained calm and was able to think with a clear mind because I was able to deal with my anxiety. 🙂
What Is Anxiety?
Per Wikipedia, the definition so anxiety is: Anxiety is a feeling of uneasiness and worry, usually generalized and unfocused as an overreaction to a situation that is only subjectively seen as menacing. It is often accompanied by muscular tension, restlessness, fatigue and problems in concentration. Anxiety can be appropriate, but when experienced regularly the individual may suffer from an anxiety disorder. Anxiety is not the same as fear, which is a response to a real or perceived immediate threat; anxiety involves the expectation of future threat. People facing anxiety may withdraw from situations that have provoked anxiety in the past.
To a degree, everyone experiences anxiety. It can be from the butterflies in your stomach before meeting someone for a date. Maybe you are confronting someone and feel the tension. Perhaps you can feel your heart pound when you are in danger or frightened. Anxiety is perfectly normal in many different situations. It prepares you to take action or respond to threatening situations.
But problems can occur when you are unable to cope with your fears to the extent that they disrupt your daily life. When this happens you could very well be suffering from an anxiety disorder. Anxiety disorders can cause overwhelming fear or the complete inability to deal with a given situation, and for no apparent reason. Sometimes anxiety disorders can be so severe they can cause fear so intense it totally debilitates a person.
Anxiety can be positive when it motivates us. It becomes a problem when it becomes impairing and interferes with the functions of our everyday life.
What Are Some Triggers To Anxiety Disorders?
- Feelings of apprehension or dread, you would rather avoid the situation vs face it
- Substance use
- Extreme stress at work, school or in personal relationships
- Financial hardships
- Physical health conditions such as thyroid disorders
- Lack of oxygen to the brain due to health circumstances including blood clots and high-altitude sickness
- Side effects of certain medications Anticipating the worst and constantly having negative thoughts
- Trouble concentrating or focusing
- Feeling tense and jumpy
- Irritability or easily annoyed
- Feeling like your mind’s gone blank, there is nothing there
What Are Some Signs and Symptoms of Anxiety?
- Pounding heart
- Sweating
- Headaches
- Stomach upset
- Dizziness
- Frequent urination or diarrhea
- Shortness of breath
- Muscle tension or twitches
- Shaking or trembling
- Insomnia
What Is An Anxiety Attack?
An anxiety attack is an abrupt surge of intense fear or discomfort that reaches a peak within minutes, and during which time a variety of psychological and physical symptoms occur.
How Long Does a Anxiety Attack Last?
Although the duration varies between individuals, typically, anxiety attacks reach their peak within 10 minutes or less and then symptoms begin to subside. Anxiety attacks rarely last for more than an hour, with most lasting for around 20 to 30 minutes.
What Does an Anxiety Attack Feel Like?
Anxiety attacks cause a variety of distressing symptoms that can be terrifying for the individual experiencing the attack. Some people mistake anxiety attacks for heart attacks and many believe that they are dying. Others feel a mixture of self-doubt or impending doom. Some can also find the episodes extremely embarrassing and refrain from telling their friends, family, or mental health professional. The attacks are hard to control unless you are seeking the help of some sort.
What Are The Types of Anxiety Disorders?
Depending on where or who you research, some psychologists say there are 6 types of anxiety, 5 types of anxiety and 4 types of anxiety. After researching all, it appears they are similar, however, they may define some groups under another. Af the end of the day, they are all the same types, just grouped differently. To keep it simple, we will use 4 types.
1. Catastrophic
This group includes separation anxiety and phobias.
Separation anxiety: Separation anxiety is a mental health condition in which a person is overly and excessively anxious and fearful about being separated from home or loved one. An individual feels a strong attachment to this person or place.
Per betterhelp.com separation anxiety symptoms last at least four weeks in children and six months or longer in adults. Separation anxiety affects sufferers in academic, professional, social, personal and other realms – preventing functioning (theravive.com). In some ways, separation anxiety mimics drug-withdrawal and depressive symptoms (Scientific American). Heredity and other sociological factors also impact the development of separation anxiety disorder in babies, children, and adults.
As for phobias: A phobia is a type of anxiety disorder, defined by a persistent and excessive fear of an object or situation. The phobia typically results in a rapid onset of fear and is present for more than six months.
Phobias are one of the most common forms of mental illness, affecting between 8.7 to 18.1% of people in the US.
Mysophobia
Mysophobia is the fear of dirt due to contamination by bacteria and germs.
Agoraphobia
Agoraphobia is an anxiety disorder whereby the victims perceive certain environments outside their residence as unsafe.
Social Phobia
Social phobia is also known as a social anxiety disorder. It is characterized by extreme fear and anxiety of being in a social event or situation.
Trypanophobia
Trypanophobia is the extreme fear of a medical procedure that involves injections and hypodermic needles.
Astraphobia
Astraphobia is the fear of lightning and thunder.
Cynophobia
Cynophobia is the fear of dogs. The victim may also be freaked out by just looking at the photos of dogs.
Aerophobia
Aerophobia is the fear of flying.
Acrophobia
Acrophobia is the fear of heights.
Ophidiophobia
Ophidiophobia is the fear of snakes.
Arachnophobia
Arachnophobia is the fear of spiders and other arachnids such as scorpions.
2. Evaluation
Evaluation anxiety is social anxiety (very common), being watched or judged, and selective mutism. Social anxiety stats: 15 million adults, 6.8% of the U.S. population.
Although fairly new, may studies see social media as a trigger to anxiety. People see everyone’s amazing life (even though most likely it is not all that glamorous on a daily basis) and then compare their own lives to those they see on social media. Social media holds one’s attention. It makes others feel isolated and lonely.
On the other hand, many are also watched and judged on and by social media.
So what is selective mutism? It can happen in both adults and children. It is a severe anxiety disorder where a person is unable to speak in certain social situations, such as with classmates at school or to relatives they do not see very often, perhaps coworkers. A child or adult with selective mutism does not refuse or choose not to speak at certain times, they’re literally unable to speak.
3. Losing Control
This form of anxiety commonly takes place during a panic disorder or if you have Agoraphobia.
As touched earlier, Agoraphobia is an anxiety disorder whereby the victims perceive certain environments outside their residence as unsafe. They may have fear of going to public places, shopping malls, or open spaces. The victims will always try their best to avoid these places, with some unable to leave their homes.
Agoraphobia may be caused by genetic and environmental factors. The victims may fear certain places because someone close to them was hurt or killed while in those places. It has also been known to be hereditary. Agoraphobia can be suppressed by counseling the victims and putting them through Cognitive Behavioral Therapy
A panic disorder is a type of anxiety disorder. It causes panic attacks, which are sudden feelings of terror when there is no real danger. You may feel as if you are losing control. Panic attacks can happen anytime, anywhere, and without warning. You may live in fear of another attack and may avoid places where you have had an attack. For some people, fear takes over their lives and they cannot leave their homes. Stats: 6 million adults, 2.7% of the U.S. population.
4. Uncertainty
Uncertainty includes but not limited to Generalized Anxiety Disorder (GAD), Obsessive-Compulsive Disorder (OCD) and fixation on impulses or thoughts.
Generalized anxiety disorder (or GAD) is characterized by excessive, exaggerated anxiety and worry about everyday life events with no obvious reasons for worry. People with symptoms of generalized anxiety disorder tend to always expect disaster and can’t stop worrying about health, money, family, work, or school. Stats: 6.8 million adults, 3.1% of the U.S. population.
Obsessive-compulsive disorder (OCD) is an anxiety disorder in which time people have recurring, unwanted thoughts, ideas or sensations (obsessions) that make them feel driven to do something repetitively (compulsions). Stats: 2.2 million adults, 1% of the U.S. population.
What Are Some Methods to Calm Anxiety?
Anxiety Treatments (Betterhelp.com)
Learn to challenge and change negative thinking by understanding anxiety.
- Write down what worries you.
- Set a daily timeframe where you are allowed to worry.
- Work to accept what you have control over.
Focus on what you have control over, and let go of what you don’t.
- Work to focus on what you do and do not have control over, and let go of what you don’t.
Focus on the present, not the future.
- Anxiety is often defined as those who worry too much about the future.
- Learning to live in the present can reduce anxiety.
Learn relaxation techniques such as:
- Deep breathing
- Progressive muscle relaxation
- Meditation
- Guided imagery
Utilize physical, emotional, mental, and soothing “grounding” techniques.
- A therapist can offer you a long list of grounding techniques that can help you distract yourself and break up intrusive thoughts.
- You can do these anywhere, anytime, and no one would know.
Develop healthy eating and exercise habits.
- When we are physically active and eating well, we feel better overall.
- Exercise produces hormones and chemicals which enhance mood.
Get enough sleep each night, and learn good sleep practices.
- Get 7-9 hours of sleep each night.
- Go to bed at the same time and wake up at the same time each day.
- Remove the television and screens from the bedroom.
- Don’t have caffeine after 2 pm.
Reduce the use of alcohol, nicotine, and caffeine.
- Alcohol causes disrupted sleep.
- Cigarettes stimulate the system causing wakefulness.
- Caffeine causes wakefulness and stimulates the system.
Work with a therapist to practice CBT and exposure therapy techniques.
- CBT (Cognitive Behavioral Therapy) looks at the connection between your thoughts, feelings, and behaviors.
- Exposure therapy starts with imagining the stressor, and gradually works up to expose you to the stressor in a safe environment.
Medication is sometimes needed for overcoming anxiety.
- Speak with your primary care physician or psychiatrist to determine if an anti-anxiety medication is appropriate for you.
Investigate the themes and roots of your anxiety.
- Try to identify the cause of your anxiety so that you can avoid triggers.
Check with your doctor about the potential use of proven supplements for overcoming anxiety.
- There is a great deal of research that shows promise for supplements that help with overcoming anxiety. Speak with your doctor about possible options, and be sure to mention any other medicines you are taking, including over the counter medicines.
Socialize, go out, and stay active.
- Reconnect with friends and family, and do activities you once enjoyed.
- Take part in local group activities to make new friends.
- Attend Social Anxiety groups.
Develop organizational and time management systems.
- Develop organizational systems that keep you on track by schedule, task, and project.
- Getting a physical planner or calendar can help put things in a big picture for visual people.
To conclude, please remember I am not an expert. I have researched the topic and am very familiar with anxiety both personally and watching those around me who have suffered. However, I am by no means a doctor. I hope this information gives you some guidance to further research issues and concerns you may have that will better apply to your own situation. Remember, everyone is different and not all techniques work the same for others. You need to be aware of what works for you. This may require some trial and error. Be patient and give yourself time to find what is best for you. It is totally normal to have to try different techniques, meds, or whatever is necessary for you!
You have already reached the first step, that is trying to educate yourself. So, keep calm and Think Me First!
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