Do you also feel that you are feeling something ‘strange’ recently? Nervousness without reason, moving the legs repeatedly, or thinking of one thing again and again can be a sign that you are inadvertently being anxiety. It has become very important to be aware of mental health in the world full of fast speed and competition. Especially the honesty and openness of the generation Z, which has made mental health a part of the conversation, is commendable. The most dangerous thing about anxiety is that it often gradually makes a place in our life without a big signal.
Dr. Shailesh Jha, a consultant psychiatrist at Indraprastha Apollo Sarthak Mental Health Service, New Delhi, says, when there is anxiety, the body prepares to deal with a fictional threat. It usually begins with a triggering ate or mental image, which the brain recognizes as a danger. After this, stress hormones like adrenalin and cortisol are released in the body, which rages heartbeat, sweating, and signs like dizziness.
They further say that these symptoms are afraid of a person and starts to consider them serious, which causes a cycle of fear. This fear again gives rise to physical symptoms and symptoms increase fear again. This feedback loop can cause panic attack or anxiety disorder.
Dr. Sumlata Vasudeva, a psychologist at Glenigls BGS Hospital, Bangalore, says that there are two levels of anxiety physical (physical) and psychological (mental). Physical symptoms include sharp heartbeat, rapid breathing, muscle tension and dizziness. At the same time, it feels like anxiety, fear and losing control.
Artemis Light, Senior Consultant and Prominent Psychiatrist of New Delhi, Dr. Rahul Chandok says, Angzati can be done by anyone, no matter how successful, strong or happy. This is not a weakness, but part of human experience. They also say that change in life, stress of work, family problems or health concerns can cause this. According to Dr. Jha, every year about 19% of adults have anxiety disorder and 31% people experience it in their lives at some time or the other.
Physical Symptoms:
Heartbeat
Sweat
Headache
Stomach ache or difficulty in breathing
Constant concern
Crowd of thoughts
Trouble focusing
Sleep problem
Irritability
Tension
Anger on small things
in extreme cases:
Chest pain
Numbness
The small signs that we often ignore. Dr. Vasudeva says that many times we consider common lifestyle to be a part of anxiety, such as avoiding social events, avoiding work, repeatedly seeking assurances from others, without any cause tiredness or headache. Dr. Jha says, "Checking phone at all times, difficulty making decisions, thinking more on small mistakes or shouting on others can also be a sign of anxiety.
Lack of sleep, indigestion, frequent breaks, or "What if …" Like thoughts can also be part of anxiety. According to Dr. Chandok, feeling the need to control everything, chewing nails, restlessness and not sitting stable can also be a sign of anxiety.
Dr. Jha’s advice is to take slow and deep breath, inside the nose and out of the mouth.
Identify the situation and accept it.
Dr. Chandok says that "5-4-3-2-1 grounding technology" Can help:
See 5 things
Touch 4 things
Listen to 3 sounds
Identify 2 fragrances
Feel 1 taste
"Box Breathing", Breathe 4 seconds, stop 4 seconds, leave 4 seconds, stop 4 seconds. This slows down the heartbeat and calms the brain.
Do regular exercise.
Take enough sleep and balanced diet.
Avoid caffeine and alcohol.
Adopt meditation, yoga, or deep breathing.
Write your feelings in the journal or talk to some reliable.
Identify the triggers and control them.
