In recent years, anxiety has emerged as a complex psychological phenomenon around the world, affecting individuals from diverse backgrounds. Understanding this fundamental emotion purely exceeds acknowledging its symptoms; it encompasses the introspection of the workings of the human brain.
Anxiety, essentially, is a natural response to stress or perceived threats which prepare us for “fight” or “flight” therefore it can be a survival mechanism however, in the contemporary era marked by an increasingly uncertain world this response generally becomes intensified, transforming into an impairing condition that interrupts everyday life.
At its core, Anxiety manifests into different forms,ranging from generalised anxiety disorder (GAD), social anxiety disorder, to panic disorder and specific phobias. Each of the conditions have a specific criteria along with unique challenges and are also accompanied by a recurring thread of anxiousness, distress and fear.
The fear circuitry in the brain consists of several brain structures and processes that are involved in anxiety and fear responses. The amygdala plays a crucial role in triggering a state of anxiety or fear and is also concerned with the recollection of negative emotions, specifically memories that are linked to danger. The hippocampus and prefrontal cortex regulates and processes sensory responses; and thereafter assesses any possible danger connected with the circumstance. An imbalance or dysfunction in these structures can eventually give rise to an anxiety disorder.
From a biological dimension genetic influence does not make a significant contribution towards anxiety disorders. Gamma-aminobutyric acid (GABA), an inhibitory neurotransmitter decreases the transmission of nerve impulses thus low levels of GABA can interrupt the balance between excitation and inhibition which leads to increased neural activity and can result in neurological and psychological disorders. Serotonin is also connected with anxiety and depressive disorders. From a psychological dimension, emotional state, past experiences and personality traits can also interact with biological predispositions to create anxiety indicators. Within the social dimension, constant environmental stress can bring about anxiety, specifically in individuals who possess biological or psychological vulnerabilities. Stressful life events, socioeconomic inequalities and cultural expectations can contribute to the onset of an anxiety disorder.
Symptoms Of Anxiety
Physical symptoms: Hyperventilation, heart palpitations, muscle tension,nausea
Mental symptoms: Difficulty concentrating, feelings of fear, continued thoughts and recollections of traumatic experiences
Behaviour symptoms: Difficulty sleeping, Inability to remain calm
How To Treat Anxiety
A pill may not entirely diminish anxiety. I personally believe that treating anxiety with non-pharmaceutical alternatives can reduce the symptoms.
Therapy: Cognitive-Behavioural Therapy (CBT) is effective for managing anxiety disorders as it assists to identify and challenge negative thought patterns.
These strategies may include:
- Identifying negative situations in your life
- Becoming aware of your beliefs, emotions and thoughts regarding the situations
- Identifying negative thoughts
- Reshaping negative thinking and confronting fears rather than avoiding them
- Learning to calm the mind and relax the body
Exercise: Regular physical activity such as a run or a nature hike can decrease anxiety and stress levels by releasing endorphins which trigger a positive feeling in the body and reduce the perception of pain without leading to addiction or dependence.
Be realistic: The moment that anxiety surfaces, it may feel like you are fixated on that particular situation and that the world is falling apart. The construction of negative scenarios and the constant thought about them only intensifies anxiety.
When the voice in your head starts to take control and tries to determine your future, seek to silence it. Question yourself, in most cases the answer will be a positive one but anxiety will prevent that perspective. Thinking in a rational manner does not cure psychological disorders but it can assist.
Healthy lifestyle habits: Eat a nutrient-dense diet, stay hydrated, practice mindfulness, improve sleep hygiene and limit the intake of alcohol, caffeine and nicotine.
If your fears keep you isolated and prevent you from pursuing your aspirations, it can suggest that you need to seek professional help in order to evaluate and treat the symptoms. Anxiety can affect anybody, it is a human experience thus going through the adversities of anxiety is not an indication of weakness instead it signifies resilience and strength.
