Who did not feel nervousness, heart rate changes or accelerated breathing in the face of an important event? This normal reaction of the body allows us to be alert and, if necessary, gather the required resources to respond quickly to the situation. When the stimulus that triggers this reaction disappears, this sensation must also disappear. When this sensation extends over time and/or is triggered for no apparent reason, altering our quality of life, we are facing an anxiety disorder.
Because episodes of generalized anxiety are still confused as a situation called normal, those who suffer from them end up neglecting the symptoms by social stigma, but not only. There are still many people who live daily conditioned by it and, with the aggravating of not being diagnosed, end up having no psychological support.
This disorder affects people of all ages and is quite common. According to data from the World Health Organization (WHO), 2015, and Mental Health in America, 2019, 33.7 million Europeans and nearly 50 million Americans suffered from anxiety. In the current situation, these values are much higher.
- For no apparent reason, constant and excessive concern makes it difficult to perform some daily tasks and leads to changes in our body, such as gastrointestinal disorders or insomnia.
- Fear of social situations.
- Fear of acting humiliating and embarrassing in public.
- Irrational fear of objects or places.
- Memories, dreams or concerns about situations that have occurred in the past.
- Excessive and/or repeated cleaning.
- In extreme states, can originate panic attacks, afraid of death at that moment.
There are several types of anxiety, such as generalized anxiety, obsessive-compulsive disorders, social phobias, specific phobias, post-traumatic stress disorder, panic disorder. We will focus on generalized anxiety in this article.
What are the symptoms of generalized anxiety?
- Irritability, excessive thinking, nervousness;
- Fatigue and exhaustion;
- Difficulty letting go of worries;
- Difficulty concentrating;
- Difficulty sleeping;
- Gastrointestinal changes;
- Increased heart rate and difficulty breathing;
- Increased muscle tension;
- Tightness in the chest;
- Need for control;
- Among others.
What can I do?
Some situations can provide or increase our state of anxiety. Our personality, a family history of mental disorders, trauma situations, or diseases such as thyroid problems or cardiac arrhythmias can trigger generalized anxiety. However, there are external situations that we can avoid in order not to aggravate the situation further, so we must avoid the consumption of caffeine, tobacco and alcohol or other stimulants.
Some techniques can be used for those suffering from this disorder to control or reduce the intensity of symptoms.
Having a relaxed and healthy lifestyle, thinking positively, and managing stress are strategies that we can adopt in everyday life. In our daily or weekly exercise routine, we can also reduce stimulating drinks (e.g. coffee, tea or energy drinks) and alcohol, drugs and tobacco.
- Relaxation techniques can also be a valuable help. Among them, we find meditation, yoga, mantras, tai chi, chi kung, etc.
It is essential to know ourselves. This self-knowledge involves paying attention to our deepest self to understand what happens and triggers a crisis or an episode of anxiety. It is vital to track where this emotion comes from that becomes an imbalance, shaking the different quadrants of our lives; only then is it possible to find the cure.
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