ANXIETY DISORDER

What is anxiety disorder?

Have you ever felt overpowered by your own thoughts, like you couldn't stop thinking or worrying about something as much as you tried not to? Have you ever felt that your palms were starting to get sweaty before a job interview and you couldn't seem to control it? This is normal because it's your body's way of telling you of a perceived threat that you should prepare for. However, if these feelings remain uncontrollable, persistent and are excessive, this is an indication of an anxiety disorder. With effective diagnosis and treatment, one will be able to successfully manage this disorder but if left untreated, it can continue to become worse over a long period of time.

Types of Anxiety Disorder

There are different types of anxiety disorders.These include:-

• Generalized anxiety disorder - This type of anxiety disorder is characterized by excessive, intense and unrealistic worry about general things such as one's health, work responsibilities, family responsibilities, health, future etc.
• Social anxiety disorder - A type of anxiety disorder where you experience a paralyzing fear of social situations. You tend to think of the worst case scenarios that may happen in social situations, for example, that you may say something wrong, that you will be judged, embarrassed and ridiculed by others which makes you avoid social places altogether.
• Specific phobias - A feeling of extreme and unrealistic worry of a specific object or situation e.g fear of heights, water, dogs, spiders, using an escalator, being in crowded places. The person might even realize that his/her fear is not proportionate to the threat but still cannot seem to get over it.
• Panic disorder - This happens when you get sudden, intense feelings of fear and terror that often leads to a panic attack. A panic attack is characterized by sudden, excessive anxiety with or without a cause, a sense of terror or feeling that there is an impending doom, a racing heart, sweaty palms, chest pains, breathing difficulties, shortness of breath etc. When a panic attack repeatedly happens, it might indicate a panic disorder. 
• Obsessive-Compulsive Disorder - Obsessive Compulsive Disorder(OCD) is a type of anxiety disorder that consists of recurrent thoughts that represent obsessions and repetitive behaviors that represent compulsions. These incessant thoughts and compulsive behaviors consume an individual so much that it begins to take a toll on an individual's mental health. Examples of these behaviors include constantly checking things, counting things, cleaning and hand washing. 
• Separation anxiety - This is a type of anxiety disorder that is experienced when a loved one leaves, you tend to persistently think that something bad might happen to them.

Symptoms of Anxiety Disorder

Symptoms of anxiety vary depending on the type of anxiety one has, however, there are symptoms that still remain the same. They include:-

1. Nervousness, agitation and restlessness
2. Shortness of breath
3. Muscle tension
4. Heart palpitations
5. Chest pains
6. Dizziness and lightheadedness
7. Sweaty palms and tingling of the hands and feet
8. Sleep difficulties
9. Breathing faster and more quickly than normal
10. Dry mouth
11. Nausea
12. Ruminating over thoughts
13. Difficulty concentrating and focusing
14. Avoidance of the perceived threat - completely avoiding various objects, places and situations.

Causes of Anxiety Disorder

i) Genetic 

People who have a history of anxiety disorder or any other mental illness in the family may develop anxiety disorder.

ii) Brain chemistry

Anxiety can develop as a result of faulty circuits in the brain. Brain cell damage and dysfunction can also affect brain health which can trigger anxiety.

iii) Traumatic life experiences

Difficult/challenging life events can trigger the development of an anxiety disorder e.g loss of a loved one, financial difficulties, marital issues, family conflict.

iv) Substance use

People who are heavy users of alcohol and recreational drugs may develop problems with anxiety especially upon the period of withdrawal from it.

v) Certain health problems

Certain medical conditions can cause symptoms that are similar to symptoms of anxiety such as thyroid problems, heart and lung conditions so it is important to have a full examination to rule out any medical conditions that may imitate anxiety symptoms.

Who is at risk?

1. Having a parent/guardian with an untreated mental health disorder may put one at risk of developing anxiety.
2. Having a parent/guardian who abuses alcohol and other recreational drugs.
3. History of abuse - If one has experienced abuse in the past such as physical, mental, emotional, financial and sexual abuse, one is more likely to develop an anxiety disorder.
4. History of a mental health disorder - If an individual has experienced a mental health disorder in the past e.g depression, one is prone to developing an anxiety disorder.
5. Traumatic events - If you may have undergone a traumatic experience in the past such as an accident, fire incident etc, these events predispose one to develop an anxiety disorder.
6. Low self esteem - People with low self esteem are more likely to develop an anxiety disorder, particularly, social anxiety.

Treatments for anxiety disorder

1. Medications

Antidepressants and antianxiety drugs are the most common medications for anxiety disorder. However, supplementing this form of treatment with psychotherapy and lifestyle remedies will be highly effective in managing anxiety disorder.

2. Psychotherapy

This involves talking to a professional therapist with the aim of better managing the anxiety symptoms. The main technique used is the cognitive behavioral therapy(CBT).

In cognitive behavioral therapy, you will be able to learn how to challenge negative thoughts that are unrealistic and replace them with more positive and rational ones. Furthermore, you will learn how to change maladaptive or self destructive behaviors into positive ones that will help in easing anxiety symptoms. 

Lifestyle tips on managing anxiety

Alongside taking medications and seeing a professional therapist, there are ways of living that complement these treatments and are very convenient as they are easily accessible and can be incorporated in our everyday activities. They include:-

i) Body movement

This involves literally moving your body in any form and in the easiest way you can, for example,  dancing, stretching, walking, exercising, doing yoga. Physical activity helps to release endorphins which boosts mood and this aids in relieving stress. 

ii) Diet

We often equate diet with regards to our body image(weight) and we underestimate it's proposition to our mental health. Eating foods rich in vitamin C, D, E, omega-3 fatty acids will greatly help in easing anxiety symptoms. These foods include almonds, fruits and vegetables, eggs, sardines, salmon, blueberries, oats, nuts, yoghurt, nuts and chia seeds. 

Moreover, spicing food with turmeric and ginger will greatly help as these spices have antioxidant and antiflammatory properties that promote brain health.

iii) Sleep hygiene

Make sure to get enough sleep of between 6-8 hrs which is uninterrupted. Getting enough sleep promotes mood stability which helps with mental health.

iv) Avoid caffeinated drinks

If you have any type of anxiety disorder, caffeine beverages such as coffee, tea shouldn't be your go to drinks as caffeine worsens anxiety symptoms.

v) Avoid alcohol and other recreational drugs

Alcohol and substance abuse can cause or worsen anxiety symptoms. If you would want to quit on your own, you can talk to a professional counselor who can take you through the process and help you find a support group to help you.

vi) Use stress management strategies

Stress management and relaxation techniques such as mindfulness and meditation help in managing anxiety symptoms.

Take out

Having anxiety is normal, everyone experiences bouts of anxiety from time to time. When these feelings of anxiety become hard to control, if they go on for long periods of time(over six months), if they are intense and if they affect your daily activities i.e relationships, work life, health, family responsibilities and chores, then this indicates a possibility of an anxiety disorder. Anxiety disorder is one of the most diagnosed mental health disorders and isn't something you should panic about because with diagnosis and treatment, you will be able to successfully manage its symptoms and a therapist will teach you coping skills that will equip you to carefully approach fearful situations without fear and ultimately help you gain mental well being. 

Written by Therapist Faith Chepkwony.