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Anxiety Tips
Anxietyis a complex combination of negative emotions that includes fear,apprehension and worry, and is often accompanied by physical sensationssuch as palpitations, nausea, chest pain and/or shortness of breath.
Anxiety is often described as having cognitive, somatic, emotional,and behavioral components.
Last Updated - 11th January 2006
The cognitive component entails expectation of a diffuse and uncertaindanger.
Somatically the body prepares the organism to deal with threat(known as an emergency reaction); blood pressure and heart rate are increased,sweating is increased, bloodflow to the major muscle groups is increased,and immune and digestive system functions are inhibited. Externally, somaticsigns of anxiety may include pale skin, sweating, trembling, and pupillarydilation.
Emotionally, anxiety causes a sense of dread or panic and physicallycauses nausea, and chills.
Behaviorally, both voluntary and involuntary behaviors may arisedirected at escaping or avoiding the source of anxiety. These behaviorsare frequent and often maladaptive, being most extreme in anxiety disorders.
However, anxiety is not always pathological or maladaptive: it is a commonemotion along with fear, anger, sadness, and happiness, and it has a veryimportant function in relation to survival.
When anxiety becomes overwhelming and interferes with your daily life,it is not normal. Anxiety can cause both physical and emotionalsymptoms.
Physical Symptoms
- Trembling
- Twitching
- Shaking
- Lightheadedness
- Dizziness
- Feeling of fullness in the throat
- Feeling of fullness in the chest
- Muscle tension
- Muscle aches
- Restlessness
- Fatigue
- Insomnia
- Breathlessness
- Rapid heartbeat
- Cold, clammy hands
Emotional Symptoms
- Feeling keyed up
- Feeling on edge
- Excessive worrying
- Fear that something bad is going to happen
- Poor concentration
- Irritability
- Agitation
- Constant sadness
Phobias and panic disorders are two common anxiety-related disorders. Phobias are irrational, involuntary fears of common places, objects orsituations. Panic disorders occur during a panic attach includechest pain, feelings of choking or suffocation, nausea, shaking , sweating,pounding heart and dizziness or faintness.
Self-care, often combined with professional treatment, can be effectivein managing anxiety.
Home Treatment
- Recognize and accept your anxiety about specific fears or situationsthen try to deal with it.
- Relieve tension with vigorous exercixe or massage.
- Practice relaxation.
- Get enough rest.
- Avoid alcohol.
- Avoid caffeine.
- Avoid chocolate.
- Avoid nicotine.
- Get out and do something you enjoy.
- Plan your day. Having too much or too little to do can make you moreanxious.
- Keep a record of your symptoms.
- Discuss your fears with a good friend or clergy.
- Get involved in social groups.
- Volunteer to help others.
When To Call A Physician
- If you are seriously considering harming yourself.
- If you are seriously considering harming another.
- If anxiety interferes with your daily activities.
- If you have sudden, severe attacks of fear or anxiety with intensephysical symptoms.
- If intense, irrational fears of common places, objects or situationsinterfere with your daily life.
- If symptoms of anxiety are still severe after 1 week of home treatment.
- If you suffer from nightmares.
- If you have flashbacks to traumatic events.
- If you are unable to feel certain about things (like did I turn stoveoff) no matter how many times you check.
- If repetitive actions that you cannot control interfere with yourdaily activities.
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Disclaimer: The Anxiety Tips / Information presentedand opinions expressed herein are those of the authors and do not necessarilyrepresent the views of TipsAndTreats.com and/or its partners.
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