The DWN Podcast | What is Anxiety?
Happy Sunday friend,
For this weekend’s podcast, we dropped so many gems concerning anxiety! You can find this week’s podcast notes down below and be sure to listen to DWN on Spotify or Itunes!
What is anxiety?
Anxiety is defined as apprehensive uneasiness or nervousness usually over an impending or anticipated ill.
: a state of being anxious
: mentally distressing concern or interest
: a strong desire sometimes mixed with doubt, fear, or uneasiness
medical definition: an abnormal and overwhelming sense of apprehension and fear often marked by physical signs (such as tension, sweating, and increased pulse rate), by doubt concerning the reality and nature of the threat, and by self-doubt about one's capacity to cope with it.
Differences between general anxiety, an anxiety disorder, and a panic disorder…
General anxiety: When a person faces potentially harmful or worrying triggers, feelings of anxiety are not only normal but necessary for survival.
The danger causes a rush of adrenalin, a hormone and chemical messenger in the brain, which in turn triggers these anxious reactions in a process called the “fight-or-flight’ response. This prepares humans to physically confront or flee any potential threats to safety.
Anxiety disorders: The duration or severity of an anxious feeling can sometimes be out of proportion to the original trigger, or stressor. Physical symptoms, such as increased blood pressure and nausea, may also develop. These responses move beyond anxiety into an anxiety disorder.
The APA describes a person with an anxiety disorder as “having recurring intrusive thoughts or concerns.” Once anxiety reaches the stage of a disorder, it can interfere with daily life.
Panic disorder: Brief or sudden attacks of intense terror and apprehension characterize the panic disorder. These attacks can lead to shaking, confusion, dizziness, nausea, and breathing difficulties. Panic attacks tend to occur and escalate rapidly, peaking after 10 minutes. However, a panic attack might last for hours.
Panic disorders usually occur after frightening experiences or prolonged stress but may also occur without a trigger. An individual experiencing a panic attack may misinterpret it as a life-threatening illness and may make drastic changes in behavior to avoid future attacks.
What causes anxiety?
environmental stressors, such as difficulties at work, relationship problems, or family issues
genetics, as people who have family members with an anxiety disorder, are more likely to experience one themselves
medical factors, such as the symptoms of a different disease, the effects of a medication, or the stress of an intensive surgery or prolonged recovery
brain chemistry, as psychologists define many anxiety disorders as misalignments of hormones and electrical signals in the brain
withdrawal from an illicit substance, the effects of which might intensify the impact of other possible causes
What are the symptoms of anxiety?
Anxiety feels different depending on the person experiencing it. Feelings can range from butterflies in your stomach to a racing heart. You might feel out of control like there’s a disconnect between your mind and body.
Other ways people experience anxiety include nightmares, panic attacks, and painful thoughts or memories that you can’t control. You may have a general feeling of fear and worry, or you may fear a specific place or event.
Symptoms of general anxiety include:
increased heart rate
rapid breathing
restlessness
trouble concentrating
difficulty falling asleep
Your anxiety symptoms might be totally different from someone else’s. That’s why it’s important to know all the ways anxiety can present itself.
What is an anxiety attack?
An anxiety attack is a feeling of overwhelming apprehension, worry, distress, or fear. For many people, an anxiety attack builds slowly. It may worsen as a stressful event, person or situation approaches.
Anxiety attacks may look different depending upon the person experiencing them and this is because many of the symptoms of anxiety don’t happen to everyone and they can change over time.
Common symptoms of an anxiety attack include:
feeling faint or dizzy
shortness of breath
dry mouth
sweating
chills or hot flashes
apprehension and worry
restlessness
distress
fear
numbness or tingling
A panic attack and an anxiety attack share some common symptoms, but they’re not the same.
What is a panic attack?
A panic attack is a sudden episode of intense fear that triggers severe physical reactions when there is no real danger or apparent cause. Panic attacks can be very frightening. When panic attacks occur, you might think you're losing control, having a heart attack, or even dying.
Symptoms of a panic attack
Heart palpitations, a pounding heartbeat, or an accelerated heart rate
Sweating
Trembling or shaking
Sensations of shortness of breath, smothering or choking
Feelings of impending doom
Feelings of being out of control
What are some treatments for anxiety?
Stress management and/or a lifestyle change may be enough to cope with the symptoms of anxiety. Learning to manage stress can help limit potential triggers. Organizing and planning for any upcoming pressures and deadlines, compiling lists to make daunting tasks more manageable, and committing to taking time off from study or work.
Relaxation techniques: Simple activities can help soothe the mental and physical signs of anxiety. These techniques include meditation, deep breathing exercises, long baths, resting in the dark, and yoga.
Mental Exercises: Make a list of negative thoughts that might be cycling as a result of anxiety, and write down another list next to it containing positive, believable thoughts to replace the negative thoughts. Creating a mental image of yourself successfully facing and conquering a specific.
Support network: Talk with friends and/or family who are supportive. Local and/or online support groups are a great resource as well.
Exercise: Physical exertion can improve self-image and release chemicals in the brain that trigger positive feelings.
Medications: typically used to treat anxiety include antidepressants and sedatives. They work to balance brain chemistry, prevent episodes of anxiety, and ward off the most severe symptoms of the disorder. CONTACT A LEGIT DOCTOR BEFORE TAKING ANY DRUGS.
What natural remedies are there for anxiety?
Lifestyle changes can be an effective way to relieve some of the stress and anxiety you may cope with every day. Most of the natural “remedies'' consist of caring for your body, participating in healthy activities, and eliminating unhealthy ones.
These include:
getting enough sleep
meditating
staying active and exercising
eating a healthy diet
staying active and working out
avoiding alcohol
avoiding caffeine
quitting smoking cigarettes
What do I do for my anxiety?
I journal releasing what’s inside.
I go for nature walks.
I take nice hot baths.
I speak encouraging words to myself.
I wear headphones that muffle loud sounds.
Play worship music
I light a candle or use aromatherapy.
Aromatherapy uses fragrant essential oils to promote health and well-being. It can:
help you relax
help you sleep
boost your mood, and
Reduce your heart rate and blood pressure.
I also go to therapy to talk about my overthinking and anxious ways.
Anxiety and stress are similar.
Stress and anxiety are two sides of the same coin. Stress is the result of demands on your brain or body. It can be caused by an event or activity that makes you nervous or worrisome. Anxiety is that same worry, fear, or unease.
Anxiety can be a reaction to your stress, but it can also occur in people who have no obvious stressors.
Both anxiety and stress cause physical and mental symptoms. These include:
headache
stomachache
fast heartbeat
sweating
dizziness
jitteriness
muscle tension
rapid breathing
panic
nervousness
difficulty concentrating
irrational anger or irritability
restlessness
sleeplessness
Neither stress nor anxiety is always bad. Both can actually provide you with a bit of a boost or incentive to accomplish the task or challenge before you. However, if they become persistent, they can begin to interfere with your daily life. In that case, it’s important to seek treatment.
How to prevent or lessen anxiety?
There are some ways to lessen your chances of running into a full-blown anxiety disorder. Remember that anxious feelings are a natural factor of daily life, and experiencing them does not always indicate the presence of a mental health disorder.
Take the following steps to help moderate anxious emotions:
Reduce intake of caffeine, tea, cola, and chocolate.
Before using over-the-counter (OTC) or herbal remedies, check with a doctor or pharmacist for any chemicals that may make anxiety symptoms worse.
Maintain a healthy diet.
Keep a regular sleep pattern.
Avoid alcohol, cannabis, and other recreational drugs.
Take-Aways
Anxiety itself is a natural emotion that is necessary for survival when an individual finds themselves facing danger.
An anxiety disorder develops when this reaction becomes exaggerated or out-of-proportion to the trigger that causes it. There are several types of anxiety disorder, including panic disorder, phobias, and social anxiety.
Treatment involves a combination of different types of therapy, medication, and counseling, alongside self-help measures.
An active lifestyle with a balanced diet can help keep anxious emotions within healthy limits.
How do I know when my anxious emotions have started to occur out of proportion with their trigger?
“The clearest indication that anxiety is becoming problematic may be finding it increasingly difficult to do things that the person used to do relatively easily. This may mean talking in front of a group of people, going to the grocery store, separating from a loved one or caregiver, or riding in an elevator. If Anxiety starts to get in the way, it is definitely time to reach out.” - Dillon Brown, PhD.
The lesson in the Daze: “What you hate or discount about yourself is exactly what will be used to set others free.”
Bible Verse of Today: Jeremiah 1:7-12
Contact: DM me prayers, questions, and comments on Instagram at @dazewithnola. You can also email me at dazewithnola@gmail.com.
See you next Sunday at 4 :)
References:
https://www.merriam-webster.com/dictionary/anxiety
https://www.medicalnewstoday.com/articles/323454#what-is-anxiety
https://www.healthline.com/health/anxiety#anxiety-attack
https://www.medicalnewstoday.com/articles/323454#causes
https://www.healthline.com/nutrition/anxiety-disorder-symptoms
https://www.nimh.nih.gov/health/topics/anxiety-disorders/index.shtml