Anxiety disorders are on a rise around the globe and it has been reported that women experience more stress and anxiety related issues than men.
Anxiety disorders can be several types but the most common ones involve feeling of worry or fear that can be severe or mild. Relationship breakdown, violence or abuse, menopause, infertility, discrimination based on gender or sexual identity are some of the common reasons that induce anxiety or depression in women.
Anxiety disorder may be triggered by genetic background, physical conditions, stress and hormonal imbalances. One can identify anxiety if one experiencing excessive worrying along with few or all of these symptoms:
- Feeling restless
- Being irritable
- Being easily tired
- Experiencing difficulty in concentration
- Seeking reassurance from others
- Having sore or tense muscles
- Having difficulty in sleeping or having restless sleep
Cognitive Behavioural Therapy is one of the best psychological methods to counter General Anxiety disorders. Medications such as anti-depressants are also helpful in this regard but its benefits last only temporarily and medication is not recommended for long term use.
Extreme anxiety disorder requires medication but mild ones can be easily treated. There are some ways to get rid of this demon and regain confidence. Let’s have a look at these:
Getting to the root of your worries: Certainly, the trigger for the worry comes from outside from people or circumstances but your internal dialogue is what keeps it going. Try to think positive and understand that not everything is in your hands. Not let the bad behaviour of others affect you greatly. Practice letting go of things that over which you have no control. Pin point the actual reason for your worries, look it in the eye and smash it out of your system.
Talk: Just talking to you friend or any close person can make you feel better. Do not be afraid to open up a conversation about the things you are struggling with. This will give a vent to your emotions and lighten up your mind. Moreover, it will also offer the other person a chance to share their struggles.
Learning to relax: Yoga, mediatisation or some exercise surely help in showing the door to anxiety. Exercise reduces stress hormones and releases feel-good chemicals in the body like endorphins and serotonin. Focused deep breathing even for a few minutes shows great results. Being mindful is another powerful anxiety fighter.
Try to get enough sleep: Anxiety can cause insomnia and not getting enough sleep will make you more anxious. To break this cycle, one needs to adopt good habits like a well balanced diet, reducing caffeine and alcohol intake, and not using mobile phones or gadgets at least an hour before sleeping.
Penning your thoughts: When you put your though in writing, it helps in getting anxious thoughts out of your head to some extent. It helps you put things in perspective.