What is anxiety and what does it look like? How can I manage my anxiety?

What is anxiety?

Anxiety is a normal emotional response to a perceived threat or danger. It’s a natural reaction that can help us prepare to face a challenging situation by triggering the body’s “fight or flight” response. However, when anxiety becomes excessive, persistent, and interferes with daily life, it can become an anxiety disorder.

According to ICD 10, Anxiety disorder is a mental health disorder characterized by excessive and persistent fear, worry, or anxiety that is not proportional to the actual danger or threat. Anxiety disorders are characterized by intense, excessive, and persistent feelings of worry, fear, apprehension, or dread that are beyond what would be expected in a given situation.

What does anxiety look like?

Anxiety can feel like carrying a heavy backpack filled with worries and concerns, making it hard to move freely or enjoy life. It often manifests as a fear of the unknown because humans have a strong innate need for control and predictability. It’s like “being lost in a fog, scared of what you can’t see.” When faced with uncertainty, our brains tend to conjure up worst-case scenarios.
Some common symptoms include:

1. Racing thoughts and worries
2. Feeling restless or on edge
3. Difficulty concentrating or making decisions
4. Fatigue or insomnia
5. Muscle tension or headaches
6. Rapid heartbeat or palpitations
7. Sweating or trembling
8. Shortness of breath
9. Feeling lightheaded or dizzy
10. Avoidance behaviours (e.g., avoiding certain situations or activities)

How can I manage my anxiety?

Here are some of the strategies to handle anxiety:

  • Deep breathing exercises: Practice slow, deep breathing to calm your mind and body.
  • Mindfulness meditation: Focus on the present moment and let go of worries about the past or future.
  • Exercise regularly: Regular exercise releases endorphins, which have the ability to lessen anxiety.
  • Progressive muscle relaxation: to relieve physical strain and tension and relax various muscle groups.
  • Journaling: Write down your feelings and thoughts to process and release them.
  • Seek professional support: Connect and talk to a therapist about your concern.
  • Practice self-care: Engage in activities that bring you joy and relaxation, such as reading, listening to music, or taking a warm bath.
  • Cognitive-behavioral therapy (CBT): Learn to identify and challenge negative thought patterns. Seek professional help from CBT therapists for better understanding and support.
  • Medications: Consult with a healthcare professional about medication options if needed.
  • . Relaxation techniques: Try techniques like visualization, guided imagery, or yoga to calm your mind and body.

Remember that everyone has experienced anxiety at some point in their lives, so you’re not alone.

For more understanding and guidance and to seek professional help, reach out to us via email (dearcounselling@gmail.com ) or WhatsApp (+91 92368 28291).

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