What Are The Six Types Of Anxiety Disorders
Here are the six most common types of anxiety disorders:
Magnesium Taurine Vitamin B6
Magnesium is one of the major chemical elements that plays a key role in regulating neuro-muscular excitability, in the production and transport of energy. It reduces the secretion of adrenaline and its effects on the brain, heart, muscles and digestive system. Stress causes magnesium to be released by the cells and be lost through urine. This happens regardless of the type of stress: abnormal physical effort, intense noise, internal tension, abrupt changes in temperature, trauma, surgery, etc. Under conditions of stress, the release of magnesium from the cells is associated with the entry of calcium and consequent increase in the contraction of skeletal and visceral muscle. This condition may result in contractures, muscle cramps and spasms of the smooth muscles, responsible for abdominal pain and painful periods.
The topicality of magnesium is the subject of research into its deficiency in industrialised Countries, following increased consumption under stress conditions and reduced intake. The process of refining and cooking foods has drastically reduced the foods magnesium content. Magnesium deficiency has many consequences and they are often associated with intense stress. For education purposes, they are classified into general symptoms , muscular symptoms , circulatory symptoms and visceral symptoms .
Taurine is a sulphur-containing amino acid that plays a similar role and whose effect is complementary to that of magnesium.
Why Wont My Fear Go Away And Leave Me Feeling Normal Again
Fear may be a one-off feeling when you are faced with something unfamiliar.
But it can also be an everyday, long-lasting problem even if you cant put your finger on why. Some people feel a constant sense of anxiety all the time, without any particular trigger.
There are plenty of triggers for fear in everyday life, and you cant always work out exactly why you are frightened or how likely you are to be harmed. Even if you can see how out of proportion a fear is, the emotional part of your brain keeps sending danger signals to your body.
Sometimes you need mental and physical ways of tackling fear.
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Prevalence Of Anxiety And Depression In Men
On average, one in 8 men will have depression and one in 5 men will experience anxiety at some stage of their lives.
Men are less likely to experience anxiety and depression than women. They are also less likely to talk about it. This increases the risk of their anxiety or depression going unrecognised and untreated.
Untreated depression is a high risk factor for suicide. In Australia, there are about 3,000 suicides each year. Around 75% of people who take their lives are men, with an average of almost 7 men taking their lives every day.
Its important to remember that anxiety and depression are conditions, not weaknesses, and effective treatments are available.
Anxiety Stress And Muscle Pain
It is a concept introduced by Wilhelm Reich, a pupil of Freud, who suggested, during psychoanalysis, working directly on the body with exercises, postures, massage, verbalisation and expression of emotions, to remove energy blockages responsible for areas of painful muscle tension. Later, A. Lowen identified seven body energy blockages due to non-expressed emotions:
- Visual blockage. It can make the eyes look dubious, dead or cynical. It can be removed by working on the emotion of fear, e.g. by opening the eyes wide.
- Oral blockage. It affects the muscles of the mouth and throat, especially due to unshed tears or non-expressed rage. It can be removed with suction movement and with stimulating the vomiting reflex.
- Cervical blockage. It is often the result of self-control, non-expressed crying, anger and shouting.
- Thoracic blockage. It manifests with reduced respiratory dynamics that inhibit the emotions.
- Diaphragm blockage. It can cause somatisation in the gastrointestinal tract, mainly in the stomach.
- Abdominal blockage. The most visceral emotions are suppressed at this level. It manifests with irritable bowel.
- Pelvic blockage. It manifests with difficulty in reaching orgasm.
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Reduce Your Caffeine Intake
Caffeine is a substance used to increase alertness and activity of mind but different people have different senstivity to caffeine. Once your body gets adapted to a certain amount of caffeine, it asks for more which causes anxiety.
Coffee is not an unhealthy option. In fact if taken in moderation, it is good but you should be aware of when to cut down depending upon your threshold.
Keep A Thought Diary And Challenge Any Negative Thinking
Writing down what youre worrying about can help you to clear your head and reduce stress and anxiety. You could keep a journal or have a notes file in your phone, and write down your thoughts whenever youre feeling anxious. Its almost like youre transferring them out of your head and into your journal.
Doing this can also help you to see what youre thinking about more clearly and to challenge negative thinking. If youre having trouble challenging your thinking, you could try asking someone you trust or a therapist to help you out.
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Put Relaxation And Self
A fully packed schedule would make a lot of people feel stressed. Make sure you take time out each day for at least one thing you enjoy doing whether its spending time on a hobby, watching a Netflix episode, or chatting with a friend. It can also help if you schedule the activity into your day, so that you dont feel guilty about not doing something else. Read our guide to relaxation for more ideas.
If youre feeling overwhelmed, dont be afraid to say no to things when you need to.
How To Reduce Anxiety
Feelings of anxiety uneasiness, dread, fear, or an inexplicable sense of impending doom can be deeply unpleasant. Whether anxiety presents itself as an upset stomach, heart palpitations, a nervous tension that colors everything, or even a panic attack, the discomfort and distress can be extremely challenging.
Were not talking about general, everyday anxiousness here, but clinical anxiety the kind that can be all-consuming and, sometimes, debilitating. When classified as a disorder, anxiety is persistent and excessive worry where individuals can lose rational perspective and expect the worst, even when there is no apparent reason for concern, according to the Anxiety and Depression Association of America.
Chronic or severe symptoms may be a sign of generalized anxiety disorder , which affects close to 40 million adults in the US and, according to the World Health Organization , 1 in 13 globally. Thankfully, there are effective therapies and medications as doctors and healthcare professionals determine the best treatment options that are right for you.
With the right skills and lifestyle changes, we can better regulate our emotions and train our brain to view life with a more balanced, less fearful perspective. Heres how to relieve anxiety naturally, and with awareness.
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Treat Anxiety Naturally Without Medication
There are quite a few easy, natural ways to lessen anxiety and help you fall asleep faster. But before we get there, its good to know why we should consider treating anxiety without prescription medication.
First, anti-anxiety medications can have some serious side effects. For example, selective serotonin reuptake inhibitors like Zoloft, Prozac, and Paxil are used to treat depression and anxiety by increasing levels of serotonin in the brain these can have some serious side effects including nausea, insomnia, diarrhea, nervousness, emotional numbness, blunted emotions and sexual dysfunction to name a few.
Alternatively, Benzodiazepines, like Xanax, Klonopin, and Valium, are used to treat anxiety by reducing abnormal electrical activity in the brain they are essentially tranquilizers used to treat acute panic attacks. In addition to possible side effects like dizziness, nausea, confusion, fatigue, and nightmares, benzodiazepines can cause physical dependency and can be easily abused.
Second, recent research suggests that, for anxiety disorders, short term structured learning-based treatments regularly outperform medication treatments. This is especially true for long-term results. By teaching your brain not to panic, you treat the cause rather than the symptoms. Learn more about Cognitive Behavioral Therapy here.
Sip Some Herbal Chamomile Or Green Tea
If youre feeling jittery, pour a cup of chamomile or green tea. Known as a sleep aid, chamomile contains a compound called Matricaria recutita, which binds to the same brain receptors as drugs like Valium. Chamomiles sedative effects may also come from the flavonoid apigenin. In one study at the University of Pennsylvania Medical Center in Philadelphia, patients with generalized anxiety disorder who took chamomile supplements for 8 weeks showed a significant decrease in anxiety symptoms compared with patients taking placebo.
Green tea, long used in Chinese medicine to treat depression, contains the amino acid L-theanine, which relieves stress, and reduces blood pressure and muscle tension. Nuts, whole grains, and broccoli are also rich in L-theanine.
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Talk To Someone You Trust About How You’re Feeling
Just talking to someone about how youre feeling can take a weight off your shoulders. Make sure you trust the person, work out what you want to say to them, and then just go for it. If youre finding it tricky, weve got four more steps for talking to someone you trust here.
Try Supplements Or Change Your Diet
Changing your diet or taking supplements is definitely a long-term strategy. Research shows certain supplements or nutrients can help anxiety reduction.
- kava kava
- dark chocolate
However, it can take up to three months before your body is actually running on the nutrition these herbs and foods provide. If youre taking other medications, make sure to discuss herbal remedies with your doctor.
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Listen To Soothing Music
Listening to music can have a very relaxing effect on the body.
Slow-paced instrumental music can induce the relaxation response by helping lower blood pressure and heart rate as well as stress hormones.
Some types of classical, Celtic, Native American and Indian music can be particularly soothing, but simply listening to the music you enjoy is effective too .
Nature sounds can also be very calming. This is why theyre often incorporated into relaxation and meditation music.
Control What You Can Control
When you take your major problems, and your major risk factors, and you make an action plan, and you have a backup plan for if sh*t goes wrong, then you dont worry about the rest.
You can apply a lot of control to your life, but you cant control or predict everything. And if you cant control it, its not worth worrying about. Just like its not worth worrying about life on earth getting wiped out by an asteroid.
Otherwise you can get stuck looking up diseases and economic disaster scenarios all day, and we are not evolved to have that level of information and stress, not even close. In fact its better to ignore 99% of the doom and gloom out there.
Not only do disaster scenarios not help you, they hurt you. Control what you can control, give it the worry it deserves and not an ounce more. And for everything outside of your control, dont worry about it.
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Having The Right Timeline
To put the pursuit of happiness into practice you need the right timeline. The right timeline is living 50% for today and 50% for the next decade.
At various points in my life Ive lived 100% for today and 100% for the future, and neither is ideal. The ideal is balance, and every time I step out of that balance I start to suffer.
If you were living solely for today, there would be nothing stopping you from blasting heroin and instantly destroying your fears. Unfortunately drugs dont last forever, and youd be dooming your future self to a life of misery.
The same logic applies when you live solely for the future, this is known as the deferred life plan. Where you take on massive amounts of debt and work a job you hate for the next four decades so that you can pay it off in your 60s and enjoy your golden years.
The truth is, living solely for the future, no matter how much you accomplish in your business or in the gym is just as bad for you as living solely in the present.
The ideal strategy is balance, living 50% for your enjoyment of today, and 50% for your enjoyment over the next decade.
And by focusing 50% of your enjoyment over the next decade, it makes sure that you dont ignore the healthy fear you need to get through the decade while avoiding the 45 year deferred life plan.
How To Fight Stress Depression And Anxiety
How to fight Stress, Anxiety and Depression? They are some of the emotions we go through in life.. sometimes we are pushed to our maximum limits to see if we can survive. At times, it might even feel that the universe is against us.Do.Not.Give.Up. This is just a phase and these are just tests. Fight in order to experience how you might feel once you accomplish everything! Maybe something better is waiting for you. Believe that there is always a way for every problem and there is a light at the end of the tunnel!
If we want something we have never had, we need to do something we have never done! Quote: When a child is trying to walk and falls down 100 times, they dont think to themselves maybe this isnt for me
That is the kind of attitude we must have! Do not be afraid of pain as it shapes you into a warrior!
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Post Traumatic Stress Disorder
Post traumatic Stress Disorder is a serious potentially debilitating condition that can occur in people who have experienced or witnessed a natural disaster, serious accident, terrorist incident, sudden death of a loved one, war, violent personal assault, or other life-threatening event. Symptoms can include anxiety, depression, flashbacks and nightmares.
These conditions often require help and treatment from medical professionals, and can be the cause of frequent episodes of poor sleep.
Stress The Immune System And Disease
Scientists have known for a long time that negative stress is responsible for an altered regulation of the activity of the immune system, which, when it lasts for a long time, can induce the appearance of even severe pathological symptoms. The persistence of stressing conditions increases the risk of inflammation, allergies, infections, auto-immune disease and tumours. Moreover, in the recent past there has been proof of a reciprocal interaction between the stress hormones, on the one hand, and the mediators of the immune system, on the other hand. This discovery has triggered the birth of a new discipline that studies the interaction between the mind, the nervous system, the endocrine system, and the immune system, defined as PNEI .
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What Makes You Afraid
Lots of things make us feel afraid. Being afraid of some things like fires can keep you safe. Fearing failure can make you try to do well so that you wont fail, but it can also stop you doing well if the feeling is too strong.
What youre afraid of and how you act when youre afraid of something can vary per person. Just knowing what makes you afraid and why can be the first step to sorting out problems with fear.
How can we manage and reduce stress? Our free downloadable pocket guide offers you 101 tips: www.mentalhealth.org.uk/publications/how-to-stress.
Cut Out Things That Add To Your Stress
Sometimes, the best way to reduce your stress is to cut something out of your life. Get rid of the things that are adding to your stress so you can experience more peace.
Watching the news, being constantly connected to your digital devices, drinking alcohol, and consuming too much caffeine are just a few of the things that may add more stress to your life. Making some changes to your daily habits could be instrumental in helping you feel better.
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