How To Break Free From Anxiety and Calm Your Mind

    

Hello!

Let's delve into a topic that affects us all at some point. I mean, who hasn't felt nervous before a big work or class presentation or worried about meeting a deadline?

But for some people, anxiety can be overwhelming and interfere with daily life.

I've experienced my own challenges, and I'm committed to overcoming them while helping others do the same. 

So What Exactly is Anxiety?

Anxiety is a normal human emotion characterized by feelings of worry, nervousness, and fear. 

Oxford Languages defines it as a feeling of worry, nervousness, or unease about something with an uncertain outcome.

It's like having a constant, nagging voice in your head that won't shut up. But when anxiety becomes excessive and persistent, it can be a sign of an anxiety disorder.

Anxiety disorders are the world’s most common mental disorders, affecting 301 million people in 2019, according to the World Health Organization (WHO)

Types of Anxiety Disorders

There are several types of anxiety disorders, including:

1. Generalized Anxiety Disorder (GAD): this is also called freely floating anxiety. It's the excessive and persistent worry about everyday things, no matter how small or huge they are.

2. Panic Disorder: This has to do with recurring panic attacks, which can be terrifying. Some symptoms include excessive sweating and trembling.

3. Social Anxiety Disorder: This is the fear of social situations or being judged by others.

4. Phobias: irrational fears of specific objects or situations. There are many types of phobias such as:

- Claustrophobia (fear of enclosed spaces)

- Acrophobia (the fear of heights)

- Arachnophobia (fear of spiders)

- Gynophobia (fear of women or girls)

Symptoms of Anxiety

Anxiety can manifest physically and emotionally. Below are some common symptoms:

1. Rapid heartbeat

2. Sweating

3. Trembling

4. Feelings of dread or fear

5. Restlessness and irritability

6. Difficulty concentrating

7. Fatigue

What Causes Anxiety?

Anxiety is complex, and there's no single cause. But here are some contributing factors:

1. Genetics

2. Life experiences (trauma, stress)

3. Environmental factors (work, relationships)

4. Financial difficulties 

5. Low self-esteem

Breaking the Cycle

Anxiety can feel overwhelming, but these are some practical strategies to help manage anxiety:

1. Mindfulness and meditation: this involves focusing on the present moment and letting go of negative thoughts. It is advisable to use mantras.

2. Exercise: regular physical activity reduces anxiety. I would suggest yoga, cycling or a dance therapy.

3. Deep breathing: this helps to calm your mind and body. There are several breathing techniques such as the diaphragmatic, 4-7-8, and box breathing.

4. Seek support: I would advise talking to trusted friends, family, or a therapist.

5. Take time off from social media. Constant exposure to curated highlight reels can create unrealistic expectations in our minds, fuel comparison, lower our confidence, and increase worrying.

Remember, if it's out of sight, it's out of mind.

6. Have enough sleep for at least 6 hours 

7. Pray and Praise: This something I would highly recommend because prayer helps reduce worries, calm the mind, and gain new perspectives. Praise also helps in boosting ones mood, and strengthens faith. 

Conclusion

Anxiety might be a part of life, but it definitely doesn't have to control us. 

By understanding anxiety, its symptoms, and its causes, we can start to break the cycle. Remember, you're not alone, and there's help available. 

If you need someone to talk to, you can send me a message via email and I'd do my best to respond.

You can also drop your comments, opinions or questions in the comment section.

References:

- National Institute of Mental Health. Anxiety disorders. Retrieved from https://www.nimh.nih.gov/health/topics/anxiety-disorders

- Johns Hopkins Medicine. Generalized anxiety disorder. Retrieved from https://www.hopkinsmedicine.org/health/conditions-and-diseases/generalized-anxiety-disorder

- Mental Health Foundation. What causes anxiety. Retrieved from https://www.mentalhealth.org.uk/our-work/public-engagement/mental-health-awareness-week/anxiety-report/what-causes-anxiety

Images sourced from: 

- freepik.com

- https://www.vecteezy.com/free-vector/anxiety