7. Mental health - Anxiety Disorders: Causes, Symptoms, and Practical Ways to Overcome Them
Anxiety is a natural emotion everyone experiences at times.
Feeling nervous before an exam or a presentation is normal.
However, anxiety disorders go beyond ordinary stress.
They involve excessive, persistent worry or fear that interferes with daily life.
This post explores the causes, symptoms, types, and ways to overcome anxiety disorders, with real-life examples for better understanding.
1. What Are Anxiety Disorders?
Definition
Anxiety disorders are psychological conditions characterized by excessive and prolonged fear or worry about certain situations, objects, or even without a clear reason.
Main Causes
- Biological Factors:
- Imbalances in brain chemicals like serotonin and dopamine.
- Genetic predisposition increases risk if family members also experience anxiety.
- Psychological Factors:
- Childhood trauma or unresolved emotional stress.
- Post-traumatic stress disorder (PTSD).
- Environmental Factors:
- Excessive workload or academic pressure.
- Financial issues, family conflicts, or chronic stress.
2. Types of Anxiety Disorders
(1) Generalized Anxiety Disorder (GAD)
- Persistent and excessive worry about everyday matters.
- Example:
Office worker A spends sleepless nights worrying about being fired after making a minor mistake at work.
(2) Panic Disorder
- Characterized by recurring panic attacks that involve sudden, intense fear and physical symptoms.
- Example:
College student B experienced a racing heart and breathlessness during class, thinking they might die. This fear led them to avoid attending lectures.
(3) Social Anxiety Disorder
- Extreme fear of being judged or embarrassed in social situations.
- Example:
Person C avoids speaking during meetings due to trembling hands and a racing heartbeat, ultimately withdrawing from social interactions.
(4) Specific Phobias
- Irrational fear of specific objects or situations.
- Example:
D has an extreme fear of flying, which prevents them from joining family vacations.
(5) Obsessive-Compulsive Disorder (OCD)
- Repetitive thoughts (obsessions) and behaviors (compulsions) driven by anxiety.
- Example:
E checks if the door is locked multiple times a day because they feel uneasy if they don’t.
3. Symptoms of Anxiety Disorders
Anxiety disorders manifest through both psychological and physical symptoms.
(1) Psychological Symptoms
- Constant worry and fear.
- Difficulty concentrating or insomnia.
- Catastrophizing minor problems.
(2) Physical Symptoms
- Rapid heartbeat and chest tightness.
- Excessive sweating and trembling.
- Digestive issues or headaches.
4. Practical Ways to Overcome Anxiety
(1) Professional Treatment
Psychotherapy
- Cognitive Behavioral Therapy (CBT):
Helps identify and reframe unrealistic or negative thought patterns. - Example:
Employee F thought, “Everyone will criticize me during the meeting.”
With CBT, they learned to replace this with, “Most people won’t even remember minor mistakes.”
- Cognitive Behavioral Therapy (CBT):
Medication
- Anti-anxiety and antidepressant medications can alleviate symptoms by balancing brain chemicals.
- Always consult a qualified doctor for prescriptions.
(2) Lifestyle Changes
Regular Exercise
- Exercise releases endorphins, reducing stress and anxiety levels.
- Example:
G started walking for 30 minutes every evening and noticed significant improvements in sleep and reduced nightly anxiety.
Meditation and Breathing Techniques
- Deep breathing exercises relax the body and calm the mind.
- How-To:
Sit quietly, close your eyes, and take slow, deep breaths in and out for 5–10 minutes.
Healthy Diet
- Reduce caffeine intake and include omega-3 and magnesium-rich foods in your meals.
Sleep Hygiene
- Set consistent sleep and wake times to stabilize your body’s rhythm.
- Avoid electronic screens before bedtime and relax with soft music or meditation.
(3) Self-Talk and Journaling
- Positive Self-Talk:
Replace thoughts like “I can’t handle this” with affirmations like “I am capable of overcoming this moment.” - Emotional Journaling:
Write about your feelings daily to understand triggers and develop healthier coping mechanisms.
5. The Role of Family and Friends
Support and understanding from loved ones play a crucial role in recovery.
- Listening: Be present and nonjudgmental when someone opens up about their anxiety.
- Encouragement: Gently motivate them to seek professional help if needed.
Conclusion: Moving Beyond Anxiety
Anxiety disorders are common but manageable with the right approach.
Through proper treatment and consistent effort, overcoming anxiety becomes achievable.
Be patient with yourself, take small steps, and remember: every step forward is progress.
Start your journey today and believe, “I have the strength to overcome this.”