How to Tame Your Fear Monster

mickelson November 3, 2023

5 min read

The following is a brief introduction to the topic:

Anxiety can be a healthy and normal emotion. When anxiety becomes excessive, or persists, it can affect daily life, and cause a number of health issues. There are ways to control your anxiety if you suffer from it.

What is anxiety?

Anxiety can be described as a feeling that is filled with worry, nervousness or unease. Anxiety is a healthy and normal emotion. When anxiety becomes excessive, or persists, it can affect daily life, and cause a number of health issues.

Anxiety symptoms

Anxiety symptoms can include:

Feeling restless or on edge

Being easily tired

It is difficult to concentrate or think about anything else other than your current worry

Sleeping problems

Muscle tension

Headaches

Stomach upset

You may have difficulty controlling your worry

Have to use the bathroom often

Sweating

Trembling

Feeling dizzy or lightheaded

Rapid heart rate

Shortness of breath

Types of anxiety disorders

Anxiety disorders can be classified into:

GAD (generalized anxiety disorder): GAD causes excessive worry, even if there is no danger.

Social anxiety disorder: SAD causes a fear of social interactions and situations.

Panic disorder - Panic disorder can be characterized by sudden, unexpected panic attacks.

Obsessive compulsive disorder: OCD involves unwanted thoughts and intrusive behaviors (obsessions).

Post-traumatic Stress Disorder (PTSD): This is a condition of the mind that develops after a traumatic experience.

What causes anxiety?

Anxiety is caused by many factors.

Anxiety disorders may run in families. This suggests that anxiety has a genetic component.

Brain chemistry Anxiety disorders can be caused by imbalances of certain brain chemicals such as norepinephrine and serotonin.

Anxiety disorders can be triggered by life experiences, including trauma or stress, such as abuse or neglect in childhood.

How to control your anxiety

There are ways to control your anxiety if you suffer from it.

Identify triggers. What things tend to cause you anxiety? You can develop healthy strategies to avoid or cope with your triggers once you identify them.

Negative thoughts are common when you feel anxious. These thoughts can be unrealistic and counterproductive. Ask yourself if you can find any evidence that supports your negative thoughts.

Relaxation techniques, such as meditation and deep breathing, can reduce anxiety symptoms.

Regular exercise is an excellent way to reduce stress. It also improves mood. At least 30 minutes of moderate intensity exercise should be done most days of the weeks.

Sleep enough: A well-rested person is better equipped to deal with anxiety and stress. Aim to get 7-8 hours per night.

Healthy eating can improve your mood and energy, making it easier to deal with anxiety. Avoid processed food, sugary drinks and excessive alcohol and caffeine.

Speak to a Therapist: Talking to a professional therapist may be beneficial if you are struggling to deal with anxiety. A therapist will teach you how to cope with anxiety and develop a treatment program.