18 ways to overcome Anxiety Disorder

People can normally feel anxious in their daily routine like nervousness when you have to go for the interview, children may feel anxious while performing on stage but all these fears are temporary. If a person cannot perform his/ her daily life activities due to fear and nervousness is termed anxiety disorder. This fear is not temporary and gets worse day by day [1] [2].

Types of Anxiety Disorders with Symptoms

1. Generalized anxiety disorder (GAD) [1]
When people agonize in their daily life routine they are considered to be suffering from a generalized anxiety disorder. People may feel restless due to family problems, lethargy, loss of concentration, irritation, and insomnia.

2. Obsessive-compulsive disorder (OCD) [2]
When a person experiences obtrusive thoughts that are obsession and person is impelled to repeatedly perform some tasks or rituals, they are diagnosed with obsessive-compulsive disorders.

3. Panic disorder [1], [2]
When a person experiences sudden fear or anxiety during a certain period due to a stressful condition or object, it is known as a panic attack. The person may experience palpitations, sweating, tremors, and shortness of breath.

4. Post-traumatic stress disorder (PTSD) [2], [3]
When people think or remember any traumatic events such as sexual abuse, accident, or domestic violence that they experienced in their life, they may develop an intense fear or anxiety known as a post-traumatic stress disorder.

5. Social anxiety disorder [1], [3]
When a person is tremendously afraid of being rejected or ridiculed by society, they can develop an anxiety state that can interfere with their daily lives.

The person may be very scared, hesitant, or uncomfortable with friends or on stage, reluctant to order food in a restaurant, and worried about being humiliated in front of people.

6. Specific phobias [1], [3]
When a person is extremely afraid of an object or situation, such as altitude, water, or flight, etc it’s called a phobia.

Causes Of Anxiety Disorder

1. Genetic makeup
2. Environmental stress
3. Brain chemistry
4. Drug misuse
5. Medical condition

 Ways to overcome Anxiety Disorder

1. Psychotherapy [1], [3]
It is a talk therapy that involves listening and speaking to the patient to assess their thoughts and feelings and to learn how those emotions and thoughts affect their behavior and lead to fear or anxiety.

2. Cognitive-behavioral therapy (CBT) [1], [3]
Cognitive-behavioral therapy is a type of psychotherapy and is used to treat depression and anxiety disorders. Psychiatrists use CBT to imply and teach methods or ways to tackle stressful conditions and helps develop social skills which are a major cause of anxiety and fear in people.

It is of two types:

• Cognitive therapy: This therapy is used by healthcare professionals to identify and resolve the negative thoughts leading to anxiety or panic disorders.

• Exposure therapy: As the name suggests, it is the person’s exposure or confrontation to a particularly stressful or frightening situation or activity that is the main cause of anxiety.

3. Exercise [4]
Vigorous aerobic exercises like jogging and cycling release chemicals from the brain. These chemicals are responsible for calmness, stress relief, and mood enhancement in anxious patients.

4. Avoid alcohol intake [4]
Alcohol use can calm the mind and initially relieve anxiety and fear, but after the person regains consciousness the person can become more aggressive, so avoiding alcohol in an anxious person is the first step in treatment.

5. Quit smoking [4]
Nicotine and other chemicals in cigarettes alter the brain pathway that causes anxiety in patients, so smokers are at greater risk of developing anxiety or depression. Smoking can be helpful and stress relieving at first but can worsen anxiety symptoms over time.

6. Quit Caffeine [4]
Caffeine can increase nervousness and jitters in patients and is not a good choice for anxious or depressed patients. Many researchers have proved that caffeine worsens anxiety disorder hence should be avoided by these patients.

7. Adequate sleep [4]
Insomnia is one of the symptoms and the main cause of nervousness and anxiety as the brain cannot get enough rest due to panic, anxiety, or stress. Getting enough sleep is very important to alleviate symptoms of anxiety. People with insomnia should perform the following activities for a good night sleep:

8. Social support [4]
People with social anxiety disorder often avoid social events because of fear and anxiety; these patients should be exposed to social events and should also be helped to develop good and healthy relationships with family and friends that will help them overcome anxiety and fear.

9. Meditation [4]
According to a study by John Hopkins, meditating for 30 minutes a day can relieve symptoms of anxiety, relax his mind and act as an antidepressant. Meditation aims to remove all the chaotic thoughts from the mind and replace them with positive thoughts.

10. Routine [4]
The anxious person cannot work properly due to fear and insecurities in the workplace, so it is necessary to develop a daily schedule for the patient to work without fear, which can help reduce anxiety and stress in the workplace.

11. Balanced diet [4]
Some foods are low in sugar and water content, such as artificial flavors, artificial colors, and preservatives, and can cause anxiety and nervousness in patients.

Therefore, patients with anxiety or depression should be given a balanced diet high in sugar, water, and minerals, since this helps the patient stay hydrated and healthy. Foods that should be given to patients with anxiety and depression are fruits, vegetables, and foods high in protein, carbohydrates, fats, and vitamins.

12. Deep breathing practice [5]
Deep breathing practices can help restore normal breathing patterns to reduce anxiety in patients as patients with anxiety have fast, shallow breathing, which can make heart rate fast with dizziness or light-headedness, or even cause a panic attack.

13. Aromatherapy[5]
The use of essential oils in patients with anxiety and depression is termed aromatherapy. These essential oils can either be inhaled directly or added with warm water and help in the following activities

14. Drink Chamomile tea [4]
Chamomile tea is a homemade remedy for calming down nerves and promotes sleep hence is good therapy to calm the minds of anxious and depressed patients.

15. Music and movement [4]
Rhythmic and soothing music can help reducing stress and improve mood.

16. Help patients who have short temper[5]
Assure the patient that he/ she would be passing his/ her fear or anxiety easily and Help patients with their daily routine by giving them strength so they forget their fear.

17. Match your support to patients preferences [5]

18. Understand what the underlying causes of anxiety inpatient are [5].