That anxious feeling you get before taking a test or the worry you encounter before getting important medical results back is quite normal. Everyone faces a moment of anxiety once in a while, but when it begins to play a more significant role in your life – taking action becomes quite necessary. Before seeking the help of a physician, plenty of individuals have followed a variety of techniques performed within the comfort of their own home. However, keep in mind that gaining a better understanding of anxiety is an effective first step towards locating a proper remedy.

What is Anxiety?

Anxiety is a phase that your physiological self enters that can affect an array of components associated with your wellbeing, including your emotions and behavior [1]. As a result, feelings get jumbled and we usually experience bouts of anger, fear, or intense worry. However, a moderate amount of anxiety is also considered a good thing, as the feeling can effectively prepare the body and mind to accurately respond to dangerous situations. Anxiety can also provide great motivation when it comes to getting work done or excelling on the homefront.

However, anxiety becomes a problem when a person begins to excessively dread the people, places, and routines they come in contact with on a daily basis. Sometimes it starts with something small, like riding an elevator to work, which can later turn into an irrational fear of the unknown every time you take a step outside of your house. Excessive worry can turn into an anxiety disorder, which becomes quite difficult to control and can last for long periods of time. Two main types include:

a) Generalized Anxiety Disorder:

An individual can feel anxious without any reason at all, suffering a level of worry that interrupts the natural flow of their daily life. Generalized anxiety disorder can cause a person to exhibit behavior that exceeds what others may perceive as an appropriate response. Common symptoms include restlessness; fatigue; impatience; irritability; muscle tension; sleep issues; shortness of breath; stomach pains; headaches; and decreased concentration.

b) Social Anxiety Disorder:

An individual may develop an intense and unreasonable fear of social situations, which can bring about a variety of emotional, behavioral, and physical symptoms. A person with social anxiety disorder may avoid situations where they may encounter strangers. They typically fear judgment and humiliation; facing embarrassment when speaking to others; and becoming the center of attention. They may even fear others recognizing their anxious behavior.

Physically, a person with social anxiety disorder may experience a shaky voice, shaky hands, nausea, confusion, diarrhea, upset stomach, muscle tension, excessive sweating, and palpitations [2]. The face may also become flushed; hands turn cold and clammy; and an individual is often unable to make eye contact.

Overall Symptoms of Anxiety

Whether you are dealing with a case of social anxiety disorder or that anxious feeling that arises when an important day is fast approaching, you may experience some of the following overall symptoms:

a) Emotional Symptoms:

Anxiety can cause one to become consumed with fear or encounter the need to avoid situations that could bring stress. Some patients keep away from social settings because they don’t want to become embarrassed. A great deal of irritability and confusion may arise during an anxiety attack.

b) Physical Symptoms:

The body also reacts to anxiety with the presence of chest pains, hot flushes, headaches, shortness of breath, nausea, digestion problems, tense muscles, and a rush of fatigue. Heart palpitations may also occur [3].

c) Sleeping Difficulties:

Individuals battling anxiety may encounter difficulties falling or staying asleep.

d) Panic Attacks:

While panic attacks are not a widespread symptom of someone suffering intense anxiety, it is still a common occurrence. Panic attacks generally come without any warning, causing a victim to experience feelings of impending death or passing out.

Causes of Anxiety

Depending on the person, the slightest change in a routine schedule to facing your worst fears are just some of the main causes of anxiety. However, there are certain factors that can place you at a greater risk for suffering the symptoms of anxiety, such as:

a) Childhood Memories:

A child who has suffered a hard upbringing or has faced great adversity, such as witnessing a traumatic event, losing a parent, or enduring constant teasing in school is placed at a higher risk for anxiety when they become an adult.

b) Stress:

Whether you encounter a great deal of stress while on the job or come home to tension on a daily basis, these are the kind of triggers that can contribute to excessive anxiety.

c) Illness:

Medical issues, such as battling a life-threatening illness like cancer, can certainly create lingering anxiety. Sickness is known to create financial difficulties, uncertainty regarding the future, scary treatments, and stressed relationships with family and friends.

d) Personality:

Did you know that some personality types are simply more prone to anxiety disorders? For example, an individual with unfulfilled psychological needs or the inability to secure close relationships is often at risk for developing an anxiety disorder.

e) Genetics:

Some researchers suggest that anxiety is also linked to a genetic trait passed down throughout generations. However, more evidence is needed to conclude that there are specific genes that influence anxiety – and that anxious behavior is not something that family members pick up from one another.

Negative Effects of Anxiety

Chronic stress and anxiety is never a good thing. Not only does your capacity to enjoy all of the beautiful things in life diminish, but you are usually unable to achieve goals that you have set for yourself or maintain a healthy relationship with family and friends. Your emotional wellbeing comes under attack when anxiety takes over your daily routine.

The risk for heart disease and stroke also rises, as the heart and circulatory system are greatly affected by physiological stress with artery restriction and an increased heart rate. Some people attempt to cope with their anxiety by modifying their diet. This physical response can lead to eating disorders, such as binge eating, bulimia, and anorexia. Sleeping difficulties may additionally impair your performance at school or work, influence your social skills, as well as place you at a higher risk for suffering a car accident.

Home Remedies for Anxiety

Before seeking the medical assistance of a doctor, some bouts of anxiety are treatable at home with remedies including the following:

a) Teas:

For centuries, tea has been used to treat and cure a variety of medical mishaps, including anxious behavior and stress. A variety of choices containing components that aid in the reduction of tension and calm the mind, body, and soul include chamomile, cloves, lavender, orange blossoms, and thyme.

b) Aromatherapy:

Enter a therapeutic wonderland when you use aromatic essential oils (courtesy of hundreds of different plants, herbs, and flowers) that encourage physical and psychological wellness.

c) Childhood Flashbacks:

Some individuals have been able to overcome bouts of anxiety by transporting back to a time where things were much simpler. Dig deep into your repertoire of happy childhood memories to uncover Grandma’s freshly baked chocolate chip cookies or the scent of your favorite meal in the summertime. The nose is a powerful tool that can help lessen your fears and create a more relaxed sense of self. It can also stop a panic attack in its tracks. The Smell and Taste Treatment and Research Foundation in Chicago suggest using baby powder, an odor that seems to strike a chord with many.

d) Exercise:

Staying active is a great way to combat the symptoms of anxiety, as many people experience a rush of adrenaline that only creates damage when left stagnant. Burn off that extra adrenaline by embracing the benefits of exercise. Do a couple of jumping jacks, walk around the backyard, climb up and down the stairs, or hit a piece of home exercise equipment (like a treadmill or elliptical).

e) Deep Breathing:

Many people are able to calm down their anxiety when after learning certain breathing techniques. Deep diaphragmatic breathing is best accomplished when you keep your chest and shoulders in position while slowly expanding and contracting your stomach region.

f) Caffeine:

Anxiety and caffeine usually don’t mix, so to avoid common symptoms – you may want to limit your intake of caffeine by weaning off of the coffee, tea, chocolate, and Coca Cola.

g) Vitamin Supplements:

Boost your intake of vitamins by reaching for the following supplements: calcium, magnesium, and B-complex.

h) Avoid Refined Sugars and Carbs:

When it comes to your diet, choose foods that are low in sugar and contain a healthy dose of whole grains.

i) Artificial Sweeteners:

If you are prone to anxiety attacks, it is suggested to lessen your use of artificial sweeteners, such as Splenda, Nutrisweet, and Equal.

j) Hydrotherapy:

Also known as water therapy, this technique uses water (whether it is cold, hot, steamy, or icy) to relieve some of the discomfort that anxiety can bring.

k) Warm Bath:

Try sinking into a relaxing bath while listening to the soothing sounds of a musical artist that never fails to brighten your spirits.

l) Read a Book:

Plunge deep into your favorite novel or scan the pages of a colorful coffee table book to relieve some of the tension-filled symptoms associated with anxiety.

m) Dial C for ‘Comfort’:

Pick up the telephone and give your parents, sister, brother, or best friend a call when you feel the pressures of anxiety closing in.

Resources

[1] http://en.wikipedia.org/wiki/Anxiety
[2] http://www.mayoclinic.com/health/social-anxiety-disorder/DS00595/DSECTION=symptoms
[3] http://www.mayoclinic.com/health/anxiety-disorder/AN01139