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Most people suffer from anxiety at some stage of their
lives. Anxiety is usually a relatively natural response to a situation which
appears threatening or one to which we are not accustomed. So, for example,
people are sometimes quite naturally anxious about passing tests, going for
job interviews, or even speaking in public. They may experience 'butterflies'
in their stomachs, sweaty palms,restlessness,
insomnia, or even slight dizziness. This usually goes away after the actual
event has passed or once they have become used to it. The person who is
terrified of their first public speech may become so accustomed to public
speaking after awhile that she doesn't give it a second thought!
1. Diagnosis of Anxiety Disorders
When anxiety becomes so chronic or intense that it affects the person's day
to day functioning and hampers performance, we will usually diagnose an
Anxiety Disorder. Some people have what is called a Generalized Anxiety
Disorder (GAD). This means that their anxiety does not have a specific focus
like, for example, a phobia, but is more 'free floating' and forms part of
their everyday functioning and response to life. Symptoms of GAD include
motor tension (edginess, jumpiness, trembling, restlessness, twitching,
muscle aches, easily startled, furrowed brow, inability to relax), autonomic
activity (sweating, heart palpitations, dry mouth, dizziness, tingling in
hands and feet, upset stomach, shortness of breath, frequent urination),
apprehensive expectation (anxiety, fear, worry, and persistent thoughts of
potential misfortune), vigilance and scanning (constantly on the alert for
danger, failureor disaster, resulting in
difficulties in concentration, irritability, impotence and insomnia). GAD is
diagnosed if these symptoms have been present continuously for more than one
month.
Other sufferers of anxiety are diagnosed with Panic Disorder, Phobic
Disorders, or Obsessive Compulsive Disorder.
A Panic Disorder will be diagnosed if there are at least three panic attacks
within a three-week period in reaction to situations that are not life
threatening and which are not associated with physical exertion. Symptoms
include shortness of breath or choking sensations, heart palpitations, chest
pain, dizziness or faintness, tingling in hands or feet, hot and cold
flashes, sweating, trembling, fear of dying or heart attack, and a feeling of
unreality or danger. eBooklet
26 deals with Panic Attacks in more detail.
Get more info on PureCalm for Anxiety and Panic Attacks
Phobic Disordersinclude a persistent fear and
compelling desire to avoid an object or situation to the extent that the
person's life, functioning, and relationships are significantly impaired.
Examples of phobic events include Social Phobia (fear of embarrassment in
social situations) and Agoraphobia (fear of public places), fear of heights,
flying, etc. Phobic objects may include anything from animals and insectsto numbers or colors.
Obsessive Compulsive Disorder (OCD) may take the form of excessive and
intrusive obsessive thoughts, images or impulses that are almost impossible
to ignore or stop, even if the individual understands that they are senseless
or unfounded. The disorder may also include repetitive and often purposeless
behaviors that are often performed according to certain rules and which are
sometimes believed to prevent or produce some future situation or event. The
person does not find the activity pleasurable but does experience a sense of
relief from tension when performing it. The obsessive thoughts, behaviors or
impulses usually interfere significantly with functioning.
2. Causes of Anxiety Disorders
There are many different theories about the causes of anxiety disorders. Some
theories say that they are genetic and are purely chemical in nature. There
is some evidence for this, as anxiety disorders very often tend to run in
families, even when children have been adopted at birth and never meet their
biological parents. Other theorists say that extreme anxiety is learnt from
an overly anxious parent or that it originates from some trauma during early
childhood or from overly punitive parenting. It is very likely that there is
usually a combination of these potential causes and each case must be viewed
as a unique one and well investigated before any pronouncements are made
about the causes.
3. Differential Diagnosis
When we speak about differential diagnosis, we speak about ruling out the
possibility that the anxiety symptoms may be caused by something other than
an Anxiety Disorder. Anybody who experiences clusters of symptoms similar to
those discussed above should always have a thorough medical examination.
Symptoms similar to those above may be attributable to thyroid problems,
heart problems (particularly mitral valve),
reactions to certain prescription or recreational drugs, and even ear
infections or allergies. If these are ruled out, the likelihood is that the
person is suffering from an anxiety disorder. It makes little sense to keep
treating someone for anxiety when that is not the real problem and it is
surprising how often that actually happens!
4. Treatment
Differenttherapiststreat anxiety in different ways
and this depends largely on their particular training, experience, and
outlook. Also some clients respond better to one form of treatment than
others and it is important for the therapist to do a thorough assessment and
get to know his client before deciding on treatment.
Some therapists treat their clients with prescription drugs like anxiolytics, beta blockers, or even antidepressants. This
means that they are treating the symptoms of the anxiety. Anxiety symptoms or
OCD can often be successfully controlled by the careful use of prescription
drugs. Unfortunately many of them can be addictive or produce side effects
and the person often builds up a tolerance to them, needing to take more and
more to achieve a similar effect. Another criticism is that no attention is
paid to the causes of the anxiety or to helping the person
learn ways of controlling or managing the anxiety without drugs.
Many therapists use techniques like progressive relaxation or meditation to
help the client learn how to access his own calming response (everybody has
one!) and to lower anxiety levels to more comfortable states. This is often
combined with psychotherapy to help improve self-esteem and understand the
causes of the anxiety, cognitive therapy to 'reprogram' the negative thoughts
underlying the anxiety, or desensitization aimed at eliminating phobias.
There are also many natural products which help and may be used alone or in
combination with therapy. It is usually best to speak to your pharmacist,
health store owner, or health care professional to find out what is best for
you and how to take it, but some common herbs are Passiflora,
Pasque Flower, St John's
Wort, Melissa, Chamomile and Kava Kava. For more information go to
Get more Information on Natural Remedies for OCD
It is important to note that most anxiety disorders respond well to treatment
and I would encourage anyone who suffers from anxiety to go for help. It can
make all the difference to your life!
5. Self Help
There are many things thatwill help with anxiety.
If you are experiencing stress at work, in your relationships or anywhere
else, look and see what changes need to be made. Get help if you feel you are
unable to do this yourself.
Regular exercise is one of the most beneficial things one can do and has been
shown to have a significant effect on lowering anxiety symptoms and improving
well being. At least 45 minutes 3 - 5 times a week will make all the
difference!
Make sure that you eat regularly to avoid fluctuations in blood sugar level
and have at least 7 to 8 hours of sleep a night! Sleep deprivation can cause
symptoms of anxiety.
Avoid stimulants like coffee, tea (except herbal teas), sugary foods,
chocolate or carbonated drinks, particularly the cola variety. People who
suffer from anxiety, who are at greater risk for dependence, should never take
alcohol and most recreational drugs. These substances can also worsen the
anxiety symptoms.
Include oats, bananas, avocado pears, whole-wheat pasta, bread and brown rice
in your diet.
Set aside at least15 minutes twice a day to sit in a quiet spot, close your
eyes and practice deep breathing. Listen to soothing music or a relaxation
tape or CD.
If there is something specific that is causing anxiety (like shyness or fear
of animals) see if you can't gradually become accustomed to it, little by
little. This will also improve your confidence and self esteem.
Talk to people about how you feel! Try and socialize, start a hobby, take up
a sport or develop new interests! Perhaps think about offering your services
as a volunteer to help others. Anything which takes your mind off yourself
and keeps you interested will help!
Read as much as you can about anxiety and how to help yourself. Visit the
Feel good Counseling Reference Library to see a list of reviewed and
recommended books. Go to:
www.feelgoodcounseling.com/reference_library.htm
6. Conclusion
As we have discussed, anxiety can take many different forms and can be
treated in many different ways. There are also many things which one can do
oneself to control or significantly reduce the symptoms of anxiety. Most of
these take some work and persistence, but then so does an Anxiety Disorder!
Believe in yourself and spend time getting to know what works for you and
then persevere with it. You will be surprised how much you can help yourself.
For more individual help with your anxiety, panic attacks, phobias, OCD or
any other problem, visit a Licensed Counselor or consult me online at online counseling.
Good luck and be well!
Michele Carelse is a Registered Clinical
Psychologist and Licensed Counselor with more than 12 years experience. She
runs her own private practice, as well as an online counseling and
information service at online counseling.
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