Anxiety

Although anyone can develop anxiety at any point in life, certain factors are more commonly associated with the development of anxiety disorders. These include:

• A close family member with an anxiety disorder.
• A chronic or severe health condition.
• A history of childhood abuse.
• Experiencing unexpected trauma, such as the sudden death of a loved one or partner.
• Alcohol or drug abuse.
• Other mental health conditions, such as depression, bipolar disorder, or schizophrenia.

Anxiety disorders are diagnosed after a comprehensive assessment of the patient’s symptoms, medical history, family background, and how these symptoms impact daily life. A detailed psychological evaluation is essential for confirming the diagnosis.

There are no specific lab tests to diagnose anxiety. However, a healthcare provider may order tests to investigate the underlying causes of the symptoms and rule out other potential health issues. These tests may include:

• Complete Blood Count (CBC): To detect signs of infection or inflammation in the body.
• Thyroid Profile Total: To eliminate the possibility of thyroid-related issues.
• Adreno Corticotrophic Hormone (ACH) Plasma: To check the levels of ADH hormone in the blood.
• Alcohol Screen Blood: To exclude alcohol abuse as a cause of symptoms.
• Drugs of Abuse (Qualitative) Panel: To identify any side effects from medications.
• Electrocardiography (ECG): To assess potential heart-related complications.

While anxiety is a natural response to stress, its intensity can offer insight into the development of an anxiety disorder. While anxiety itself can't be fully prevented, adopting certain lifestyle changes may help reduce extreme anxiety or panic attacks.

• Practicing regular meditation can help center the mind and foster positive energy.
• Listening to motivational content can enhance self-confidence and uplift mood.
• Watching uplifting videos or reading books about understanding anxiety can be helpful.
• Maintaining a balanced, healthy diet while reducing processed and sugary foods.
• Engaging in regular physical activity can improve mood and prevent negative thoughts.

Specialists to Consult

When anxiety episodes become more frequent, intense, and start affecting daily functioning, it is crucial to seek medical advice. The following specialists are qualified to diagnose and treat anxiety disorders:

• Psychiatrist
• Psychologist

Occasional or mild anxiety episodes do not generally require treatment, as they are a natural response to stress. However, when anxiety or panic attacks become frequent and interfere with daily life, treatment is needed to alleviate the symptoms. The following medications are commonly used to manage anxiety:

Antidepressants and Anxiolytics

These medications help regulate neurotransmitter levels to improve mood.

• Selective serotonin reuptake inhibitors (SSRIs) are typically the first choice for treating anxiety disorders. Examples include fluoxetine, sertraline, and combination medications like clonazepam + escitalopram.
• Serotonin-norepinephrine reuptake inhibitors (SNRIs) are also effective for treating generalized anxiety, such as venlafaxine and duloxetine.
• Tricyclic antidepressants (TCAs) increase levels of noradrenaline, which can help manage anxiety. Examples are phenelzine and moclobemide.
• Azaperone medications, which have an anxiolytic effect, work as serotonin receptor agonists. Buspirone and gepirone are examples of this class.

Sedatives and Tranquilizers

These drugs help induce relaxation and reduce anxiety symptoms. They are especially helpful for panic attacks or phobias. Benzodiazepines like diazepam and lorazepam are effective for short-term anxiety relief due to their fast-acting nature, while buspirone is used to treat generalized anxiety disorder.

Beta-blockers

These medications help control the physical symptoms of anxiety, such as rapid heartbeat, sweating, tremors, and dizziness. Propranolol is a common example.

If left untreated, anxiety disorders can progressively worsen and lead to a range of complications, such as:

• Persistent depression
• Substance abuse, including smoking, alcoholism, and drug dependency
• Difficulty sleeping (insomnia)
• Ongoing fatigue and pain
• Reduced productivity
• Thoughts of suicide
• Suicide

In addition to medications, several alternative therapies and lifestyle changes can effectively manage anxiety. These may include:

Psychotherapy

• This involves working with a psychologist to explore and address anxiety-related emotions, behaviors, and responses to specific situations.

Cognitive Behavioral Therapy (CBT)

• A structured, goal-focused approach that helps individuals recognize and change distorted thinking patterns and beliefs that contribute to anxiety. It emphasizes building coping strategies to better manage stress-inducing situations.

Counseling

• Talking with a counselor provides an opportunity to express feelings and confront negative thoughts and impulses. Self-awareness and acceptance of emotions are key to overcoming anxiety.

Exercise and Yoga

• Physical activity, such as walking, swimming, pilates, or yoga, has been shown to improve mood, enhance feelings of well-being, and reduce anxiety. Regular exercise helps build resilience to stress.

Massage

• Gentle massage can promote relaxation, reduce tension, and improve overall mood. Regular massages can be a valuable tool in alleviating anxious feelings.

Meditation and Relaxation

• Techniques like deep breathing exercises and meditation help calm the mind and body, reduce stress, and strengthen mental focus. Daily practice can enhance confidence in managing negative thoughts.

Ayurveda

• Traditional Ayurvedic treatments like Panchakarma therapy, along with herbs such as Ashwagandha, Jatamansi, Bhrami, and Mandookaparni, offer natural ways to address anxiety symptoms.

Certain lifestyle changes can significantly ease anxiety symptoms and reduce the likelihood of future episodes:

• Limit caffeine intake, as drinks like coffee and cola can exacerbate anxiety.
• Practice relaxation techniques and engage in regular meditation.
• Maintain a healthy, balanced diet while avoiding processed, sugary, and fried foods.
• Quit smoking and reduce alcohol consumption.
• Stay physically active; light daily exercises help improve mood and alleviate anxiety.
• Establish a consistent sleep schedule to ensure restful sleep.
• Keep a journal to express your thoughts and feelings, which can help you process them.
• Join a support group for encouragement and shared experiences.
• During panic attacks, focus on your breathing, taking slow, controlled breaths to help calm yourself and divert attention from the source of panic.

Living with chronic anxiety can be challenging, as it often disrupts daily life, work, and social interactions. Those with anxiety disorders, phobias, or a history of panic attacks may attempt to avoid situations that trigger their anxiety, which can prevent them from leading a normal life. In children, anxiety can affect school performance and may continue into adulthood, influencing careers and social relationships.

Grounding Technique for Anxiety Attacks

During a panic attack, the 5-4-3-2-1 grounding technique can help manage anxiety: Focus on your breathing, taking slow and deep breaths to stabilize yourself.

Once your breathing is under control, begin the 5-4-3-2-1 process:

• Identify 5 things you can see around you.
• Identify 4 things you can touch.
• Identify 3 things you can hear.
• Identify 2 things you can smell.
• Identify 1 thing you can taste.

This technique helps distract from anxious thoughts and allows you to cope with the anxiety attack more effectively.