Anxiety and everything you need to know about it

What is anxiety?

Do you often worry? You may be feeling worried about problems that arise at work. Maybe you have butterflies in your stomach, you know that feeling when you are waiting for important information (results). Maybe you're nervous driving home in traffic jams.¹

In life, we all experience anxiety more or less often. It affects everyone, both adults and children. For most people, the feeling of anxiety comes and goes only for a short time. Some anxiety attacks are shorter than others, lasting from a few minutes to a few days.

But for some people, this feeling of anxiety is much more than just passing worries or a stressful day at work. Your anxiety may persist for weeks, months, or years. It can get worse over time, sometimes becoming so severe that it interferes with your daily life. When this happens, you are said to have an anxiety disorder.

What are the symptoms of anxiety?

Although the symptoms of anxiety vary from person to person, it is observed that in general the body reacts to anxiety in a very specific way. When you feel anxious, your body is on high alert, looking for potential danger and activating your fight-or-die state. Common symptoms of anxiety include:

• Nervousness or tension
• Feelings of danger, panic or fear
• Rapid heart rate
• Rapid breathing or hyperventilation
• Increased or profuse sweating
• Trembling or muscle twitching
• Weakness and drowsiness
• It's hard to focus or think clearly about anything other than what you're worried about
• Digestive or gastrointestinal problems such as gas, constipation or diarrhoea
• A strong desire to avoid things that cause you anxiety
• You are simply obsessed with certain ideas
• Anxiety related to a particular life event or past experience, especially indicative of post-traumatic stress syndrome (PTSD)

Panic attacks

A panic attack is a sudden onset of fear that peaks within minutes and includes at least four of the following symptoms:

• Sweating
• Trembling
• Shortness of breath
• A feeling of suffocation
• Chest pains
• Nausea or gastrointestinal disturbances;
• Dizziness or feeling weak
• You feel hot or shivering
• Numbness or tingling sensations (paresthesia)
• You feel disconnected from yourself or reality, known as depersonalization and derealization
• Fear of going "crazy" or losing control
• Fear of dying

There are several anxiety symptoms that can occur in conditions other than anxiety disorders. This is usually the case with panic attacks. The symptoms of panic attacks are similar to those of heart disease, thyroid problems, breathing problems and other diseases.

As a result, people with panic disorder may make frequent visits to emergency rooms or doctor's offices. They may believe that their physiological health is impaired, thereby ruling out the possibility of anxiety.

Types of anxiety disorders

Several types of anxiety disorders:

Agoraphobia

People with agoraphobia fear certain places or situations that make them feel trapped, helpless, or confused. These feelings lead to panic attacks. People with agoraphobia may try to avoid these places and situations in order to avoid panic attacks.

Generalized Anxiety Disorder (GAD)

People with GNS experience constant anxiety and worry about activities or events, even those that are routine or simple. The anxiety is greater than it should be given the reality of the situation. Anxiety causes physical symptoms in the body, such as a headache, upset stomach, or trouble sleeping.

Obsessive Compulsive Disorder (OCD)

OCD is the constant experience of unwanted or intrusive thoughts and worries that cause anxiety. A person may know that these thoughts are trivial, but they will try to reduce their anxiety by performing certain actions or changing their behavior. This could be constant hand washing, counting, or constant checking for things like whether they have locked their house.

Panic disorder

Panic disorder causes sudden and repeated attacks of intense anxiety, fear, or terror that reach a peak within minutes. This is called a panic attack. Those experiencing a panic attack may feel:

• The threat of danger
• Shortness of breath
• Chest pain
• A fast or irregular heartbeat that feels like fluttering or pounding

Panic attacks can cause anxiety about their recurrence or an attempt to avoid situations.

Post Traumatic Stress Disorder (PTSD)

PTSD occurs after a person experiences a traumatic event, such as:

• the war
• assault
• natural disaster
• an accident

Symptoms are also characterized by disturbances in relaxation, disturbing dreams or memories of the traumatic event or situations. People with PTSD may also avoid things related to the trauma.

Selective mutism

This is the child's persistent inability to speak in certain situations or places. For example, a child may refuse to speak at school, even though he may speak in other situations or places, such as at home. Selective mutism can interfere with daily life and activities such as school, work and social life.

Separation anxiety disorder

It is a childhood condition characterized by anxiety when a child is separated from a parent or caregiver. Separation anxiety is a normal part of childhood development. Most children outgrow it within 18 months. However, some children experience effects of this disorder that interfere with their daily activities.

Specific phobias

It is a fear of a specific object, event, or situation that causes severe anxiety when you are exposed to that thing. This is accompanied by a powerful desire to avoid it. Phobias such as arachnophobia (fear of spiders) or claustrophobia (fear of small spaces) can cause panic attacks when confronted with what you fear.

What causes anxiety?

Doctors do not fully understand what causes anxiety disorders. It is now believed that certain traumatic experiences can cause anxiety in people who are prone to it. Genetics can also play an important role in anxiety. In some cases, anxiety can be caused by an underlying health problem and may be the first signs of a physical illness rather than a mental illness.

A person may experience one or more anxiety disorders at the same time. It can also accompany other mental health conditions, such as depression or bipolar disorder. This is especially true for generalized anxiety disorder, which usually accompanies another anxiety or mental condition.

When to see a doctor

It's not always easy to tell when anxiety is a serious medical problem versus just having a bad day that makes you feel upset or worried. Without treatment, your anxiety may not go away and may worsen over time. Anxiety and other mental health conditions are easier to treat when we address them earlier rather than when symptoms worsen.

You should see a doctor if:

• you feel as if you worry to the extent that it interferes with your daily life (including hygiene, school or work and your social life)
• your anxiety or fear torments you and you have trouble controlling it
• you feel depressed, use alcohol or drugs to cope with your emotions, or have mental health problems other than anxiety;
• you feel that your anxiety is caused by a mental health problem;
• you experience suicidal thoughts

Other steps to help reduce anxiety

If you've decided you need help for persistent anxiety, the first step is to see your GP. He can determine if your anxiety is related to an underlying physical health condition. If they find an underlying cause, they can give you the right treatment plan to help you feel better.

Your doctor will refer you to a mental health professional if they determine that your anxiety is not the result of any physical medical condition. The mental health professionals you will be referred to include a psychiatrist and a psychologist.

A psychiatrist is a licensed physician who is trained to diagnose and treat mental health and may prescribe medication, among other treatments. A psychologist is a mental health professional who can diagnose and treat mental health through counseling only and without prescribing medication.

Ask your doctor about several mental health providers and where they can make a referral. It's important to find a mental health provider that you like and truly trust. You may need to talk to several people to find the person who is the best fit for you.

To help diagnose an anxiety disorder, your psychologist will perform a psychological assessment on you during your first therapy session. It means sitting side by side talking about your thoughts, behavior and feelings.

How to find the right specialist

You'll know your mental health professional is right for you if you feel comfortable talking to them about your concerns. You will need to see a psychiatrist if it is determined that you need medication to help control your anxiety. It is enough for you to see a psychologist if it is determined that your anxiety can only be treated with talk therapy.

Remember that it takes time to start seeing results from anxiety treatment. Be patient and follow the advice of your chosen professional to get the best result. But also know that if you feel uneasy talking to a psychologist/psychiatrist or if you don't feel like you're making enough progress, you can always turn to another professional. Ask your relatives or family doctor for help.

Anxiety treatment at home

While medication and talking to a therapist can help treat anxiety, dealing with anxiety is a 24-7 task. Fortunately, there are many simple lifestyle changes you can make at home to further reduce anxiety.

Get some exercise. Establishing an exercise or training regimen and tracking how your health improves can help reduce stress and anxiety. If you usually don't exercise much, start with just a light vaginal session and increase the intensity over time.

Avoid alcohol and narcotics. Using alcohol or drugs can cause or increase your anxiety. If you're having trouble quitting, talk to your doctor or seek help from people who have successfully kicked unhealthy habits.

Stop smoking and reduce or stop caffeinated beverages. Nicotine in cigarettes and caffeine in beverages such as coffee, tea and energy drinks can increase anxiety.

Try relaxation and stress management techniques. Meditation, chanting mantras, practicing visualization techniques, and yoga can promote relaxation and reduce anxiety.

Make time for sleep. Lack of sleep can increase feelings of restlessness and anxiety. If you have trouble sleeping, ask your doctor for help.

Follow a healthy diet. Eat plenty of fruits, vegetables, nuts, and lean proteins like chicken and fish.

Nutrients That Reduce Anxiety

Omega-3 Fatty Acids

Importance: Omega-3 fatty acids are very important for brain health and function. They help strengthen cell membranes in the brain and promote neuroplasticity, the ability of the brain's cell network to change and adapt to new information. Research shows that omega-3 fatty acids can reduce inflammation and promote better mood regulation, which is crucial for reducing symptoms of anxiety and depression.

Magnesium

Importance: Magnesium is an important mineral that functions in more than 300 enzyme systems and is vital for nerve and muscle function. It helps regulate the transmission of nerve impulses and reduce the hyperactivity of the nervous system, which can contribute to anxiety and stress. Magnesium deficiency can lead to increased anxiety, tension, and sleep disturbances, so adequate magnesium in the diet is important for emotional well-being and resistance to stress.

Group B Vitamins

Importance: B vitamins, especially B6 (pyridoxine) and B12 (cobalamin), play a key role in nervous system function and energy production. They help produce neurotransmitters like serotonin and dopamine that regulate mood. Vitamin B6 is necessary for the synthesis of serotonin, the happy hormone that reduces depression and anxiety. Vitamin B12 helps maintain healthy nerve cells and can help prevent mood swings. A lack of B vitamins can directly contribute to increased anxiety and other psychological disorders.

Including these nutrients in your diet can not only improve your overall well-being, but also effectively reduce feelings of anxiety. However, it's important to remember that a balanced diet, regular physical activity, and adequate rest are also necessary components for better emotional health.

Improving well-being

Coping with an anxiety disorder can be a daunting challenge. Here are some things you can do to make it a lot easier:

Get knowledge. Learn as much as you can about your condition and what treatments are available to you so that you can make the right decisions about your own treatment.

Be consistent. Follow the treatment plan prescribed by your specialist, take your medication as prescribed and attend all your treatment appointments. This will help manage the symptoms of your anxiety disorder.

Know yourself. Find out what is causing your anxiety and practice the coping techniques you developed with your psychologist. Once you notice your anxiety and begin to apply the agreed-upon techniques, you will find that you feel better.

Write it down. Keeping a journal of your feelings and experiences will make it much easier to determine the best treatment plan for you.

Get support. Consider joining a group where you can share your experiences and hear from others who are dealing with anxiety disorders.

Manage your time wisely. This can help reduce your anxiety and help you get the results you want in the best possible way.

Be social. Isolation from friends and family can actually make things worse. Make future plans with people you enjoy spending time with.

You are the host. Don't let your anxiety control your life. If you feel low, plan an activity day for walking, socializing, work, hobbies, games, volunteering, activities that will take your mind off your worries or fears.

Strengthen the body. We live in busy times and it is important to provide the body with the right amount of nutrients. It's a good time to supplement your body with nutrients that can help relax and feel calm. In any case, it's best to consult with a professional to come up with the most appropriate supplement plan.

Frequently asked questions about anxiety

Conclusions

Anxiety is a common phenomenon that many people around the world face. It is important to recognize that this is not something to feel ashamed or guilty about. An open discussion about the symptoms, causes, and management strategies of anxiety is the first step toward a healthier and happier life. Never be afraid to seek help and remember that you are not alone. Together, we can find ways to manage anxiety and enjoy every moment of life.

It is important to remember that everyone's health is individual and there is no one-size-fits-all recipe!

So, if you are looking for ways to strengthen your body, have energy and avoid mood swings and regain peace of mind, health professionals recommend Testa  "Your Day".

*In time, pay attention to the signals sent by your well-being;

*Replenish the body with natural minerals or vitamins;

*Enjoy energy and good mood every day!

† Our website provides general information only. If you have a specific illness or are taking additional medications or supplements, consult your doctor or pharmacist.