Nov 9, 20206 min read

Anxiety - Talk About It!

Updated: Dec 2, 2021

By Suhani Singh

Thank you for being here today. A tiny request - after you're done reading, share this article with your parents and friends. We are taking a stand to help spread awareness about such disorders and mental health problems amongst our elders in society because it is a major step towards destigmatisation.

#MindsetBadlo

Suppose you’re a high school student, you might call yourself responsible and smart, but you aren’t doing too well these days and feel less energetic as a whole.

It’s just another day at school and you’re sitting with your friends nonchalantly. All of a sudden, one of your friends asks about a certain assignment you procrastinated last week which needs to be submitted today and you recall that you didn’t do it.

And then all you can remember is your teacher’s stern, blank eyes piercing your soul through her glasses, before she calls your already stressed mother and informs her about your academic downfall, failure to submit any assignment on time in the recent past and eventually - gives you a zero - which will be engraved in your academic record and account for your final internal grades.

That class is next and there’s no way or no time for you to complete it. The teacher walks in and the entire class goes silent and stands up. You are surviving on the tiny ray of hope in your heart that the task collection would slip her mind. And while you are hoping she forgets about the assignment, she addresses the class with her expectations, “I hope all of you have done the assignment given last week.” Well, looks like she had different hopes than you.

But the bigger question - What are you going to say? Is the teacher going to understand your point of view? Will she start thinking of you as another irresponsible little blemish on the face of the earth? What will your mother think when she is informed, would you want to disappoint her again?

The student’s name whose roll number is just before you has been called out and in a trice she’s going to call yours. What are those sudden outbursts of emotions? How do you feel? Worried about what you’re going to say? What if you try to lie and she calls your bluff? Are you having sweaty palms? Do you feel like crying? Does your face go red?

If these are the emotions that come by, we’re dealing with anxiety.

If that doesn’t happen with you, I’m sure you know of performance anxiety. Right before an exam, you look at your paper and you get very confused, you feel sick and you really need a glass of water. Before going up on a stage for a performance, you feel your self esteem has fallen way too much and you just cannot go up there - oh, how badly you want to bail! Every MUN that you do, you hope to win, and you always get anxious and panic in the morning or when you go to the washroom and you really want to let it all out, because you are afraid of ruining everything. Your jaws tighten and your thoughts aren’t straight. This is anxiety.

Note - Panic attacks are different from anxiety in many aspects. You can read more about that here.

Scientifically speaking, a mental health disorder characterised by feelings of worry or fear that are strong enough to interfere with one's daily activities is anxiety.

But what does this actually mean for a person? In the examples stated above, there are numerous emotions that might have struck you like restlessness, inability to set aside the worry, stress and increased heartbeat. These are some of the symptoms of anxiety.

They are characterized by feelings of tension, worried thoughts and physical changes like increased blood pressure. Examples of anxiety disorders include panic attacks, obsessive-compulsive disorder and post-traumatic stress disorder.

It is important to know and recognise WHEN does anxiety become serious enough to be termed a disorder.

Occasional anxiety is normal, but an anxiety disorder is a group of mental illnesses that cause constant and overwhelming anxiety and fear.

The excessive anxiety can make you avoid work, school, family get-togethers, and other social situations that might trigger or worsen your symptoms.

Types of Anxiety, and how to identify them

Anxiety can be broadly classified into 5 types:

Generalized Anxiety Disorder An anxiety disorder characterized by chronic anxiety, exaggerated worry and tension, even when there is little or nothing to provoke it.

Obsessive-Compulsive Disorder OCD, is an anxiety disorder and is characterized by recurrent, unwanted thoughts (obsessions) and/or repetitive behaviours (compulsions).
Repetitive behaviours such as hand washing, counting, checking, or cleaning are often performed with the hope of preventing obsessive thoughts or making them go away. Performing these so-called "rituals," however, provides only temporary relief, and not performing them markedly increases anxiety.

While it is 2-3 out of a 100 INDIANS^

Post-Traumatic Stress Disorder PTSD, is an anxiety disorder that can develop after exposure to a terrifying event or ordeal in which grave physical harm occurred or was threatened. Traumatic events that may trigger PTSD include violent personal assaults, natural or human-caused disasters, accidents, or military combat.

Social Phobia, or Social Anxiety Disorder It is an anxiety disorder characterized by overwhelming anxiety and excessive self-consciousness in everyday social situations. There is nervousness and constant fear of judgement.
Social phobia can be limited to only one type of situation - such as a fear of speaking in formal or informal situations, or eating or drinking in front of others - or, in its most severe form, may be so broad that a person experiences symptoms almost anytime they are around other people.

WHAT ARE THE EFFECTS OF ANXIETY ON OUR BODY?

Normal anxiety is a common part of life, for example the incidents stated above or the feeling of nervousness that spreads across before addressing a group at work or before a job interview.

In the short term, anxiety increases your breathing and heart rate, concentrating blood flow to your brain, where you need it. This very physical response is preparing you to face an intense situation. Every person deals with it at one time or another, because it’s part of our brain’s response to a perceived danger — even if that danger isn’t real.

When does anxiety become harmful?

There are times anxiety can get serious and turn into anxiety attacks that initially feel manageable and then gradually build up over a few hours. (This is different from a panic attack, which is out of the blue and subsides.)

If anxiety disorders pertain for long periods of time, it can cause rapid heart rate, palpitations, and chest pain. You may also be at an increased risk of high blood pressure and heart disease. If you already have heart disease, anxiety disorders may raise the risk of coronary events.

Long-term anxiety and panic attacks can cause your brain to release stress hormones on a regular basis.

This can increase the frequency of symptoms such as headaches, dizziness, and depression.

When you feel anxious and stressed, your brain floods your nervous system with hormones and chemicals designed to help you respond to a threat. Adrenaline and cortisol are two examples. While helpful for the occasional high-stress event, long-term exposure to stress hormones can be more harmful to your physical health in the long run. For example, long-term exposure to cortisol can contribute to weight gain.

Coping with Anxiety

The practices that can help with short-term anxiety:

Yoga: know you’ve heard this one before, but have you ever tried it? Not when you’re forced to in school or by your peers, but on your own, relaxing and breathing, motionless. Sometimes, the best way to stop anxious thoughts is to walk away from the situation. Taking some time to focus on your body and not your mind may help relieve your anxiety.

“Yoga has a sly, clever way of short circuiting the mental patterns that cause anxiety.” –Baxter BalI

Question your thought pattern: Negative thoughts can take root in your mind and distort the severity of the situation. One way is to challenge your fears, ask if they’re true, and see where you can take back control.

Practice focusing, deep breathing: Try breathing in for 4 counts and breathing out for 4 counts for 5 minutes total. By even-ing out your breath, you’ll slow your heart rate which should help calm you down.

Use aromatherapy: Whether they’re in oil form, incense, or a candle, scents like lavender, chamomile, and sandalwood can be very soothing. Aromatherapy is thought to help activate certain receptors in your brain, potentially easing anxiety.

Go for a walk! Put on some music and look at your surroundings, appreciate what you have and get your mind off the overthinking and worries for some time.

The practices that can help with long term anxiety:

Do a daily or routine meditation: While this takes some practice to do successfully, mindful meditation, when done regularly, can eventually help you train your brain to dismiss anxious thoughts when they arise. If sitting still and concentrating is difficult, try starting with yoga.

Adopt cognitive behavioural therapy (CBT): CBT helps people learn different ways of thinking about and reacting to anxiety-causing situations. A therapist can help you develop ways to change negative thought patterns and behaviours before they spiral.

Keep your body and mind healthy: Exercising regularly, eating balanced meals, getting enough sleep, and staying connected to people who care about you are great ways to stave off anxiety symptoms.

Anxiety may always be a part of your life, but it shouldn’t overtake your day-to-day.

Even the most extreme anxiety disorders can be treated so that the symptoms aren’t overwhelming and after all it’s okay to not be okay- sometimes! Once you find what treatment works best for you, life should be a lot more enjoyable and a lot less daunting!