Anxiety is one of the most common mental health conditions. Anxiety is very common in both women and men, up to one-third of women and one-fifth of men experience anxiety at some point in their lives. It’s a feeling of fear/apprehension about what’s about to come. Some of the most notable events of anxiety are giving a speech in front of a big audience, going to a job interview, or the first day of school. It is also a type of panic. Having general anxiety is sometimes normal. However, if your anxiety is level at extreme and lasts for a longer period of time and causing problems with your everyday life, you may be suffering anxiety disorder.
Causes of Anxiety
The exact causes of this issue are still unknown. Researchers aren’t sure of the exact cause of anxiety. However, it’s highly likely that a combo of factors plays roles in the process. The causes include environmental & genetic factors as well as brain chemistry. Furthermore, researchers believe that the regions of the brain responsible for controlling fear may be impacted. Let’s find out a few points that anxiety can trigger.
* Genetic: Anxiety disorders have genetic links. It’s possible to inherit it from the parent in more than a learned fashion. For example, inheritable characteristics like negative affectivity, behavioral inhibition and anxiety sensitivity may increase the risk of developing an anxiety disorder.
* Physical health issues – Physical health issue may also be the underlying cause of anxiety disorder. For example, people having diabetes, heart disease, asthma or hormonal issues like thyroid problems have a higher chance of developing anxiety. In cases, the anxiety can be a symptom of a physical health issue.
* Ongoing stressful events – Stressful events increase the anxiety level. For example, if you’re experiencing job issues or changes, having family or relationship breakdown or living in an unstable accommodation or you experienced physical or verbal abuse, your anxiety level is bound to rise. Other situations like life-threatening events and childbirth can increase your anxiety.
* Substance abuse – Specific cannabis, alcohol, sedatives or amphetamines can trigger anxiety symptoms. Withdrawal effect from alcohol and drugs can also cause anxiety.
* Personality types – Certain personality types can trigger anxiety more often, for instance, having low self-esteem, being a perfectionist, or the need to be in control etc. Negative personality can also trigger anxiety more often.
* Caffeine and Nicotine – Caffeine and nicotine are powerful stimulants. They can be a really bad news for someone with anxiety. Too many cups of Joe or smoking is a bad sign for your mood. They can keep you up all night, increasing the stress on yourself and triggering extreme anxiety in the process.
Before you seek treatment for your anxiety, try the following hacks.
* Avoid alcohol, caffeine, and smoking at all. These are some of the major sources of your anxiety.
* Don’t forget to review your over-the-counter medications, for example, cold medications and diet pills etc. containing stimulants.
* Learn various stress management and relaxation techniques and integrate them closely into your life. Develop healthy coping skills in various situations.
* Start by ruling out medical causes for your problem.
* Feel free to ask for help. You can talk with your healthcare professional. Review your thought patterns and find out the negative thinking you can get rid of. Think with logic, not emotion.
If the aforementioned tips don’t work, don’t panic. Today, we have a number of available treatments for approaching anxiety disorders. The treatment depends on your anxiety symptoms and disorder.
Another important thing to note is, not every treatment will work for every person. Depending on your condition, you may need to try out various treatments, or the combo of treatments for finding out what works the best for you.
Here are some of the major treatments for anxiety disorders.
* Psychotherapy – Talk with a trained mental health professional.
* Natural remedies and complementary treatments
When anxiety starts rising within your body, it can feel like the world is closing in on you. Your heart beats faster, your breath comes in short gulps, and your mind is like on steroid.
For maintaining a healthy physical and mental condition, vitamins are also quite important. While vitamins and minerals are most commonly correlated to their contribution towards physical health, deficiency in them can actually worsen your anxiety! Here’s a short list of vitamins you need to maintain.
Vitamin C- Vitamin C, also known as ascorbic acid, is available in a number of fruits and vegetables. It’s a natural antioxidant that’s proven itself to help to manage anxiety symptoms.
Vitamin D – Vitamin D is available in small amounts in a number of foods. Beef liver, salmon, tuna, egg yolks, and cheese are some of the most popular sources. Vitamin D is important for ensuring proper absorption of other vitamins.
Vitamin E – Vitamin E is another natural antioxidant. Your body runs out of vitamin E faster when you’re in stress and anxiety.
Vitamin B Complex – The family of B complex vitamins includes a number of B vitamins – B1, B2, B3, B5, B6, B7, B8, B9, and B12. These are very important. Some of them are extremely vital for a healthy physical state. A proper amount of B vitamins are necessary for improving your anxiety and depression symptoms.
Magnesium – It’s a necessary mineral for human health. Our body doesn’t need too much of it. However, magnesium deficiency can lead to anxiety symptoms.
Zinc – Zinc is the essential trace mineral that aids the cell development and gene expression. It’s responsible for several functions in the human body and helps to reduce the symptoms of anxiety.
There are a number of herbs used for thousands of years as sedatives. They are capable of giving you a quality sleep. These herbs can also help you fall asleep faster. Here are a few herbs for dancing more gracefully –
Kava kava (Piper methysticum) – This is the most famous anti-anxiety herb. There’s a good reason behind it. It’s a powerful remedy that’s shown an effective result in reducing anxiety. The usage history of the herb shows no side effects, so it’s safe to use as long as you don’t have any liver issues. You can confidently use the herb up to 3-4 times per week for relieving your anxiety. It’s available as tincture, capsule or tea. I prefer the tea method more.
Valerian – Although Valerian is a well-known sleep remedy, it’s also quite effective for relieving anxiety. It’s also available as a capsule, tea or liquid extract. It should be taken 30 minutes up to 2 hours prior to going to bed.
St John’s Wort – St John’s Wort is most commonly known for using to treat depression and conditions associated with it, for example, sleep problems, anxiety, and seasonal affective disorder. The ingredient seems to increase the level of chemical messengers in the brain, such as serotonin, noradrenaline, and dopamine. These act to lift and regulate your mood.
Passionflower – The chemicals in passionflower have some really good effects – sleep inducing and muscle spasm relieving. If you’re willing to try it out for your anxiety, a tincture (liquid alcohol extract) or passionflower tablets are recommended.
Remember, these helpers will aid your journey to healing your anxiety. All of your other lifestyle practices like exercise, a healthy diet, breath work, journal writing and reaching out for support from your friends and family are still very important. There’s no question that living with anxiety is a lot less stressful with backups of safe and effective herbal remedies in your back pocket. If your problem is seriously interfering with your daily activities, you should visit your doctor.
To your good health!