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Anxiety disorders are a common mental illness in South Africa. About one in five South Africans are affected each year, according to the South African Group of Depression and Anxiety (SADAG). Characterized by overwhelming anxiety and fear, anxiety disorders can prevent you from functioning in your normal life and can be disabling.
They include panic disorder, social anxiety disorder, specific phobias, and generalized anxiety disorder (GAD). Obsessive-compulsive disorder (OCD) and post-traumatic stress disorder (PTSD) are also closely related to anxiety disorders.
5 Ways to Attack Anxiety and Stress
"" GAD includes symptoms such as excessive anxiety and self-doubt that interferes with daily life and lasts more than six months, "says Felicity Pienaar, occupational therapist at Akeso Clinic in Nelspruit." Physical symptoms include falling or sleeping problems, muscle tension (clenching jaw, clenching fists and squeezing) muscles throughout the body), chronic indigestion and self-doubt. "
Pienaar explains that some people experience specific phobias like the irrational fear of a situation or a such as crowds, thefts or animals that are overwhelming, disruptive and disproportionate to the actual risk incurred.
Others spend a lot of time thinking about a specific event they will be at. honor or among a lot of gen s, and they will stay there when it's over. They may experience self-awareness, blush, shake, have nausea, and have difficulty speaking and sweating when they have to interact with other people, even a small number of people.
People with OCD have an obsessive behavior. below the standards. They develop a compulsive behavior that may be cognitive (for example, needing to be repeated several times – it will be ") or physical (for example, washing one's hands repeatedly or straightening objects). It becomes a mess when these "rituals" direct their lives
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PTSD is a debilitating condition that follows a traumatic event. People are often plagued by frightening memories of the event, which trigger the condition. People with PTSD may experience flashbacks, nightmares, emotions, depression and anger, irritability, or distraction.
Panic disorder is characterized by sudden attacks of panic and fear. events or thoughts that produce fear, such as taking an elevator or driving. Panic disorder causes physical symptoms such as fast heartbeat, strange chest pains, shortness of breath, dizziness, tingling, and anxiety.
Panic disorders usually begin in young adults. Women are twice as likely to suffer from a panic disorder. People of all races and social clbades experience panic disorder, although different cultures tend to express symptoms differently.
"These problems can have a serious effect on all areas of a person's life today," says Pienaar. "In severe cases, untreated anxiety can derail careers, destroy relationships and even drive a person to suicide."
Photo: Pixabay
What is it? who causes anxiety?
by a number of different factors. No single situation or condition will provoke it. Physical and mental triggers combine to create some anxiety disorder.
"Experts believe that worry can sometimes be learned behavior that can be unlearned with the correct help," Pienaar says. "Heredity plays a role, as does the alteration of brain chemistry – indicated by the fact that the symptoms respond to medication.The situation can also be exacerbated by personality and certain life experiences."
Overcoming Avoidance Behavior
It's important to recognize that avoidance does not work, says Pienaar .. Trying to avoid certain situations, thoughts or feelings often leads to Experiment with more things that you try to avoid, because the patient ends up constantly focusing on that one thing. "Instead, she advises the following:
- Recognize the cost of avoidance. Take note of the time and mental energy spent trying to avoid something Ask yourself how it affected your relationships and your vision of yourself.
- Start learning to tolerate thoughts and sen unpleasant things about situations. The more you are ready to expose yourself to thoughts and feelings that make you anxious, the sooner they will pbad naturally. Thoughts and feelings are temporary, and you must learn to "overcome" them. Consciously relaxing your muscles and doing breathing exercises can help you think more clearly.
- Use distraction techniques (cognitive distraction like counting down in 3s or 7s, singing your favorite song or reciting your favorite poem), and mindfulness or progressive muscle relaxation
- Aerobic exercise, in particular, releases endorphins (chemicals in the brain) that help you feel healthier and vital. They act as natural painkillers and improve our ability to sleep, which is very important for reducing stress.
- Avoid stimulants. Substances such as caffeine and nicotine make one feel restless and tense, and can worsen existing anxiety. We believe that it will calm our nerves, but the physical effect on our body is the opposite.
- Eat a balanced diet. Avoiding processed foods and high sugar can help manage your anxiety because these foods cause fluctuations in blood sugar, which affects mood. This is followed by a "crash", which can cause jolts and tension. This worsens anxiety.
- Getting enough sleep allows your body to regenerate and recharge your mind. After a good night's sleep, it becomes easier to manage our problems.
File Photo
How Friends and Family Can Help
- Find Out About the Type of Anxiety
- Encourage them to ask for help Professional, be open to listening to them, but do not try to be their therapist.
- Let them know that they can be open with you, and help them recognize and accept their anxiety. Assuring them that you do not see it as a weakness or a defect.
- Do not fall into the trap of comfort. If a loved one repeatedly claims what he's afraid of ("Are you sure it's not a cancer?") Are you sure you're not mad at me? ?) They probably need the help of a psychotherapist. deal with some of the things that they avoid or reject completely because of anxiety. Help them talk about the steps they must take to do what they avoid and encourage them to take the first step.
- Encourage exercise, as well as meditation, mindfulness and breathing exercises together. Avoid activities that involve alcohol, as this can cause a decline in treatment.
Do not lose hope – it will take some time for the treatment to take effect, but anxiety is treatable if your loved one is ready to put the
Seek professional badistance [19659002] In most cases of anxiety disorder, a combination of medications, prescribed by a psychiatrist, and a "conversation" therapy with a psychologist, is the most effective treatment according to Pienaar.
"Medicines alone often fail to do the job," she says. "A good medication response often makes you more apt to look for the causes of your distress and try to change your behavior. Anxiety disorders can persist for a long period of time, and severity can fluctuate, but regular treatment can help a person manage this. "
Joining a support group can also help.Contact SADAG to find a group in your area on 011 262 6396, or visit www.sadag.org
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