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Mental health affects everyone irrespective of whether they are rich, poor, young, or old. Family disputes, relationship woes, losing someone close can often trigger mental disorder symptoms in an individual and leave them feeling sad and scared.
Everybody tends to get anxious in a social situation which is OK, but anxiety disorders are different. Let’s understand ‘What is an Anxiety disorder” and “How to get rid of an anxiety attack?”
Anxiety is a normal reaction to stress, but when it is an amplification of severe nervousness and anxiousness, then it is medically termed as an Anxiety Disorder, which is a mental health issue. Anxiety disorder can be frustrating and challenging to live with. The constant worry and fear make one restless, tired, and scared.
If you are feeling anxious for no reason or just have a feeling of dread with no clear cause, then you might have an anxiety disorder. The first step towards getting rid of anxiety is to address the issue and talk about it.
It is only when you admit that getting anxious without a reason is not healthy, then you can seek the answers for ‘how do you get rid of anxiety’, or ‘how to get rid of an anxiety attack?’ It is a syndrome which can be managed with the right anxiety treatment and anxiety training exercises. Talk to a doctor or meet a counsellor to get help with your anxiety, they can help you with a clear diagnosis and treatment plan to help you.
Signs and Symptoms of Anxiety Disorder
How do you know if you or someone is dealing with anxiety? Well, check out for these signs and symptoms -
- Feeling worried
- Having scary feelings which may make you feel out of control
- You constantly feel your relationship is in trouble
- Feeling a sense of fear when around other people
- Trouble sleeping
- Feel hard to complete daily tasks like eating, cleaning, going to work
- Rapid heartbeat
- Poor focus or Inattention
- Difficulties with transitions of life
- Constant worry
- Avoiding social situations
- Excessive shyness
- Complaints of frequent headaches and/ stomach aches
- Avoiding situations or places due to fear
- Encountering frequent panic attacks.
How long can an anxiety attack last?
In an anxiety attack, people might feel apprehensive, fearful, experience a heart-racing or feel short of breath. Anxiety attack is short-lived and when the stressor goes away, the attack fades too. Panic attack, on the other hand, is a completely unprovoked and unpredictable situation, which doesn’t come in reaction to a stressor.
Mostly panic attacks will last for a short period, like a few minutes, even though they feel like they last for a lifetime when you’re experiencing one. The symptoms will peak within ten minutes and then slowly fade away.
If you want to know how to get rid of anxiety, then you must identify the length of your panic attack. Sometimes the panic attacks will last for a few seconds, or it will peak for a few minutes.
Research says that a standard panic attack will last for thirty minutes. Some patient reports have shown that their attacks have lasted for hours or even days. Experts say that if a symptom doesn’t peak within 10 minutes, then it’s considered a full-blown panic attack; the feeling will have a sudden onset of panic.
The individual will be in a state of high anxiety, and the feeling will be uncomfortable and intensely unpleasant. It’s also possible to experience many panic attacks at once; the feeling will take place in waves and can last for an hour or more.
Getting Anxious More Often?
As per the survey conducted by the National Mental Health and Neuro Sciences (NIMHANS): 3.1 per cent of the population in India suffers from an anxiety disorder. It’s pretty normal to get occasionally nervous, However, when the person repeatedly suffers from panic attacks and they become prolonged or worsen with time, it becomes necessary to seek help.
How to Reduce Anxiety?
If you are wondering how to reduce anxiety or how to overcome anxiety, then be assured that it is not a one day process. It might take some time and patience, but with persistent practice and will power, you can help yourself or any of your loved one who is suffering from anxiety. Getting rid of anxiety is a journey and you may need to ask for help along the way. Do not shy away from speaking to a therapist or psychologist about your anxiety, they can give you the right tools to cope with anxiety.
Here are the 10 best tips from top therapists and counsellors to help cope and reduce the symptoms of anxiety disorder. Try these when you're feeling anxious or stressed -
Sweating is often one of the best signs of a healthy mind and body. As per health experts, exercise has been one of the proven techniques against anxiety, depression, and many other medical conditions. Hence practising exercise daily for at least 20 minutes might help in controlling anxiety.
Working out may be the last thing on your mind if you are having an anxiety episode. But, exercise is the best anti-anxiety solution. The physical activity will help your body release endorphins and increase your serotonin levels, this will help you feel better emotionally.
- Minimize digital media usage:
Definitely, digital media is a boon and productive tool. Yes, there are a lot of advantages that come with it. However, it is to be used in moderation as excessive usage can lead to mental health conditions such as internet addiction, smartphone addiction, social media addiction, porn addiction, and gaming addiction.
- Accept the fact:
Anxiety disorder often makes a person feel like dying or experiencing a heart attack. Remind yourself that an anxiety attack is a temporary condition and it won’t cause any permanent harm to you unless you react to it. The body is just stimulating fight-or-flight response in the absence of any danger, calming and grounding your mind using anxiety exercises that your therapist gives you will help you recover quickly.
- Organise tasks:
Try to systemize all your tasks because procrastination and anxiety go hand-in-hand. Due to the unfinished works, pending tasks or postponing events may lead to unwanted stress and anxiety. To cover these situations organise all the task as per priority, maintain deadlines and prepare a to-do list.
- Know about the illness:
Learn and have an idea about the symptoms of anxiety disorder. Anticipating the physical symptoms may reduce the fear of unknown plus bring down the nervousness. Furthermore, it also helps the individual to explain his /her symptoms to the therapist or the counsellor.
- Practice Pursed breathing:
Studies found breathing exercise has an immense impact and it is the best coping tool against acute anxiety attack. During an anxiety attack, the stress hormones are released which makes the individual feel the physical symptoms of stress. Deep breathing helps to calm the nervous system.
- Be prepared:
Instead of imagining the worst-case scenarios and battling with the thoughts in your head, try and engage in positive self-talk. Promise yourself “Yes. I'm nervous and worried, but I'm ready to take this challenge on”. This rational thinking may help the brain to elevate the confidence and build resistance towards the anxious thoughts.
- Say no to caffeine:
Caffeine is a strong stimulant that increases anxiety. Caffeine can be commonly found in coffee, tea, energy drinks and chocolates. Try to reduce or avoid the consumption of caffeine.
On any day a cup of coffee, chocolate or a can of coke can help you feel better. However, if you ingest these products daily for the caffeine then the chances of your anxiety getting worse will increase.
Caffeine gives your nervous system a jolt of energy. The boost in energy levels can induce an anxiety attack especially if you’re already under high stress. If the thought of giving up coffee, cold turkey, terrifies you then you can reduce your intake or have the stuff in moderation.
- Stop your dependence on alcohol or drugs:
People who suffer from anxiety or depression will start relying on mood-altering substances like alcohol or drugs in a desperate attempt to self-medicate. Once you feel reliant on addictive substances to find relief from anxiety then it’s time to seek professional help.
Can you beat anxiety without medication?
You can’t get rid of anxiety entirely, but you can reduce the frequency of the anxiety episodes, by identifying the causes and triggers.
Regardless of when the anxiety symptoms began, it’s possible that your mind is in overdrive and you’re always expecting the worst out of any situation. The good news is that you don’t have to take medication to get your nerves under control.
How to Control Anxiety Attacks?
Wondering, how to control anxiety attacks? Anxiety attacks or panic attacks are an intense and sudden surge in fear, anxiousness, or nervousness. During such attacks, some people face difficulty in breathing, tremble, sweat profusely, or feel their hearts pounding.
Though it may sound scary with a few simple strategies you can try to control anxiety attacks.
Talking it out: Venting to a loved one, someone who you can trust, can hear you out and help you cope with your anxiety episodes. Talking to a friend or family member will help you release your emotions in a controlled manner.
Deep breathing: Hyperventilating is a common symptom of panic attacks. Try deep breathing as it helps reduce symptoms of panic during an attack, Figure out the triggers or situation that makes you anxious. By recognizing when you are about to have an attack, you can remind yourself that it is only temporary and will pass soon. You can also try closing your eyes if the situation is overwhelming.
Allow yourself to feel: Feel your emotions - positive or negative. When it comes to anxiety and depression disorder, many people believe that bottling up their emotions will help them get through their episodes. Understand and accept that getting anxious is not your fault and you will get through these episodes. Learn to accept your emotions instead of repressing them.
Try muscle relaxation techniques: It helps soothe and control your body's response as much as possible. For example, loosen clothing or take off your shoe and get comfortable or relax your fingers, gradually moving your way up through the body. These techniques are effective when you have practised them beforehand.
However, in case of anxiety is affecting your life and you have no control over the episodes, it is best to seek out professional help.
Should I go to Therapy for Anxiety?
There are many ways to get rid of anxiety but if you have tried things like talking to a friend, eating healthy, sticking to a routine, exercising, and so on, and nothing helps then it’s time to visit a therapist.
The best way to get rid of anxiety is to seek therapy. You should seek professional help when the anxiety gets bad that it begins to interfere with your daily life. Here are some signs that it may be time to see a therapist:
Your anxiety is causing major distress in your life: If your anxiety, mania, or depression is causing you to function poorly in your professional or personal environments for a long period, then that’s a sure sign that you need help.
You have tried everything and nothing helps: Sometimes our coping methods can fail us, and even if they were effective in the past they might not be as effective now.
It is possible that even after identifying the triggers and signs of the anxiety attack, it is quite difficult to control your nerves and symptoms. In such cases, a Therapist is the best person to diagnose what gets rid of anxiety for you.
There are different types of Anxiety disorders like - Generalized Anxiety Disorder (GAD), Social Anxiety, Panic Disorders, Obsessive-Compulsive Disorders, and Post-Traumatic Stress Disorder (PTSD) etc. It is impossible for you to understand and detect your exact medical condition without a medical diagnosis. It is highly advisable to talk to a professional to seek anxiety disorder treatment in such cases.
Reach out to a Medical Professional:
At Cadabam’s Hospitals, the professional team of Psychiatrists, Psychologists and Therapists engage with the patient to cope with the illness keeping in mind the bio-psycho-social model. They ease the symptoms using:
- Psychological therapy – The clinical psychologists uses psychological therapies such as cognitive behavior therapy
- Medication – When the illness is of severe levels and impairs or interferes with one’s daily life, they prescribe medication such as the antidepressants called Selective Serotonin Reuptake Inhibitors (SSRIs)
- Neurofeedback – This form of neurotherapy was born amid the current technological revolution. This therapy facilitates changes in the brain wave patterns and regional cerebral blood flow (rCBF) activation without giving any form of electrical impulses to the client.
The individual might able to develop the coping and the anticipating skills using these therapies. Furthermore, it helps the individual to handle and deal with the high-risk situation.
For evidence-based anxiety treatments and therapies call us @ +91 97414 76476.
1.How can I calm my anxiety?
Ans. How to get over anxiety? A question everyone faces when they have been relentlessly badgered by anxiety attacks over a period of time. There are many things you can do from your end that will help you overcome anxiety. This includes exercise, minimizing the usage of digital media, acceptance, being prepared, organizing your tasks and much more.
2.How can I get rid of anxiety fast?
Ans. Anxiety Disorder affects all the aspects of your life. Anxiety attacks can be crippling and can leave you unable to do anything else. So, How to get over anxiety? There are a few things you can do to help you deal with anxiety, but the most important step is to seek professional assistance.
3.Can anxiety be cured?
Ans. Anxiety can be cured. Getting rid of anxiety is a long process and has multiple steps. Seeking professional help is one of the most important steps you can take to ensure you begin your journey to recovery. Further you can indulge in appropriate exercising, minimize the usage of digital media, accepting your condition , and organizing your tasks. All these together can ensure that you remain healthy in body and mind.
4.How can I stop feeling anxious for no reason?