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Anxiety disorders: Types and tips to get rid of an anxiety attack

What is Anxiety disorder?

Anxiety is a normal and often healthy feeling as it gives you the adrenaline rush to do better. However, when a person feels stress at misappropriating levels regularly, it might become an anxiety disorder. One may be diagnosed with an anxiety disorder if their anxiety leads to excessive fear, nervousness, worry, and apprehension.

Anxiety disorders alter the way individuals behave and emotions, causing physical symptoms. Mild anxiety might be unsettling and vague, while severe anxiety may severely affect regular life. These disorders affect around 40 million people in the United States, making these conditions the most common and popular group of mental illnesses in the country.

According to reports from trusted agencies, only 36.9 percent of people out of the 40 million with an anxiety disorder receive treatment. This blog will help you know more about anxiety disorders and suggest getting a proper check-up if you feel like you are experiencing anxiety disorder symptoms.

What are the six types of anxiety disorders?

Generalized Anxiety Disorder (GAD)

GAD is a chronic disorder involving excessive, prolonged anxiety and unnecessary (or actual) worries about nonspecific life events, situations, or objects. It is the most common and known anxiety disorder, and people with this condition cannot always find the cause behind their anxiety.

People suffering from generalized anxiety disorder keep worrying even if they have nothing to worry about. Commonly, they report feelings that something terrible may happen, or they can’t calm themselves down. Excessive and unrealistic worry can be frightening and interfere with your daily activities and relationships.

Panic Disorder

Brief or extreme attacks of intense terror and apprehension come under the category of panic disorders. These attacks are sudden, leading to confusion, shakiness, nausea, dizziness, and breathing difficulties. Panic attacks occur fast and escalate rapidly, reaching an alarming peak after 10 minutes, and can persist for hours.

Panic attacks usually strike after long-duration stress or frightening experiences but may also get you without a trigger. The person having a panic attack might misinterpret the situation as a life-threatening illness and make drastic changes in behavior to reduce the risk of any future attacks.

Social Anxiety Disorder (or Social Phobia)

Social phobia is an extreme fear of negative judgment from people in social situations or public embarrassment. This type of anxiety disorder includes a range of feelings, including stage fright, anxiety around humiliation and rejection, and a fear of intimacy. Social anxiety disorder can make you avoid pubic gatherings and human contact in such a way that makes everyday living a troublesome task.

Post-Traumatic Stress Disorder (PTSD)

PTSD is a traumatic mental health condition triggered by a terrifying event that stays in the mind of an individual, either witnessing it or experiencing it. The symptoms may include nightmares, flashbacks, and severe anxiety, as well as uncontrollable thoughts about several events.

Selective mutism

It is a form of anxiety that affects some children. They cannot speak in specific places or contexts, such as school, even after having excellent communication skills around family or familiar people. It can be an extremely high form of social phobia.

Separation anxiety disorder

High anxiety levels after separation from an individual or place that offers feelings of safety or security characterize separation anxiety disorder. Panic symptoms may also occur due to the break from loved ones.

Specific Phobias

There are some irrational fears a person may have, which lead to avoiding a specific object or situation. Phobias are not like any other anxiety disorder related to some particular cause.

A person with a phobia may acknowledge extreme illogical fear but remain unable to control the feelings of anxiety around the trigger. Phobia triggers range from situations, places, animals to everyday objects.

Agoraphobia

Agoraphobia is a fear and avoidance of events, places, or situations from which an individual may find difficult to escape. In this condition, a person would feel as if the help would not be available if they become trapped.

People often misunderstand this medical condition as a phobia of open spaces and going outdoors, but it is not simple. A person with this mental health condition may fear leaving home or their comfort zone, using elevators and public transport.

How to know if you have anxiety?

With a number of diagnosis measures available, excessive fear or worry came out as the main symptoms of anxiety. The medical conditions associated with stress can make it hard for you to breathe, stay still, sleep, and concentrate. If you have the following symptoms, you might have any one of the anxiety disorders:

●     Feelings of panic, fear, doom, uneasiness, or danger

●     sleep problems, inability to stay calm and still

●     Shortness of breath or breathing faster and more quickly than usual (hyperventilation)

●     numb, cold, sweaty, and tingling in the hands or feet (or both)

●     heart palpitations, rumination (thinking about the same problem over and over again and unable to stop)

●     nausea, dizziness, dry mouth, tense muscles

●     trouble concentrating, obsessively or intensely avoiding public gatherings or feared objects

How to relieve stress and anxiety?

You can bring the following three methods into practice to relieve stress and anxiety:

Breathing Exercises

It is one of the best and easiest stress reduction techniques because it takes your simple focus on breathing. Firstly, sit or lie down for some time in a quiet place, take a deep breath through your nose and gradually breathe out through your mouth, or your nose if you feel this way is better. Deep breathing holds the capacity to keep your mind calm.

Mindfulness and Mantra Meditation

Mindfulness is an ancient meditation form that promotes awareness regarding what is happening at the moment. It encourages you to focus on your thoughts, body, and what’s happening around you. Mantra meditation is quite the opposite of mindfulness. In this method, you need to focus on a single target, like a candle flame, a mantra, or a phrase.

Progressive Muscle Relaxation

In this method, the focus is put on slowly tightening and relaxing muscle groups. You can practice it together with guided imagery and breathing exercises. Firstly, find a comfortable place to lay down or sit, take a few deep breaths after closing your eyes.

Either you can start with your head and face muscles and work your way down the body, or you can start with the toes and work your way up the body. Focus on each muscle group individually, hold and tense for approximately 5 seconds, relax for 30 seconds, and repeat.

FAQs

How to stop an anxiety attack?

There are various ways to prevent or stop an anxiety attack, and you may try seeking counseling, taking medications, using deep breathing, recognizing the symptoms of a panic attack, practicing mindfulness, closing your eyes, or finding a focus object during the attack.

How to help someone with anxiety?

Firstly, be a good listener and try to understand the reason behind someone’s anxiety. You should support the person in the best way possible while avoiding taking over.

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