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In 2015, according to the World Health Organization (WHO), some 264 million people were suffering from an anxiety disorder. But what are they exactly?
Read more: More German students suffering from depression, anxiety and panic attacks
After all, anxiety is quite normal and, in many cases, justified because it protects us from danger. An anxiety disorder, however, concerns situations in which there is no danger. From a purely rational point of view, the anxiety is completely unfounded, but it can still seem very real.
Generalized anxiety disorder
There are different forms of anxiety disorders. These include, for example, phobias.
One of the most restrictive is generalized anxiety disorder. In a phobia, anxiety is related to concrete situations or objects (for example, arachnophobia or fear of taking the plane), the generalized anxiety disorder is much less specific. It's like a constant companion, a shadow that hides around the corner and can strike at any moment.
This does not mean that people with this psychological illness are in a state of permanent misery. For many people affected, constant stress is simply the norm. From adolescence, people with generalized anxiety disorder learn to hide their concerns and manage them on a daily basis. Nevertheless, fear is devastating.
Contributing factors
The likelihood of having an anxiety disorder depends on various factors. For example, women are affected twice as often as men. Some people are also genetically more susceptible to stress and anxiety. The environment and traumatic experiences of a person can also play a role in the occurrence of anxiety disorders.
Typical symptoms include fatigue, lack of sleep, and digestive problems. Anyone who feels they can not get out of a whirlwind of worries and fears for more than six months should consult an expert. In addition, a few small changes in daily life could also have a positive effect:
Exercise can help reduce stress and anxiety
Sports
It is important to train two to three times a week for at least 30 minutes. No matter the type of exercise, running, going to the gym, playing football, swimming. The essential is to exhaust it.
The activity helps to dispel the adrenaline that you release in stressful situations. Plus, the body reacts to exercise in the same way as stress. Your pulse rises, you sweat, you start to breathe harder. Thus, the body learns to handle these reactions during the sport and can better cope with the next stress attack.
A healthier diet helps reduce inflammation
Nutrition
A healthy diet including lots of whole grains, vegetables and omega-3 can alleviate stress. What to avoid are starchy foods like bread or pasta made with normal flour. This type of food maintains high insulin levels. High insulin levels can lead to inflammatory reactions in the body, which can negatively affect the brain. Fresh fruits and vegetables, on the other hand, fight inflammation. There are even substances that, if consumed regularly, act as natural tranquilizers. These include omega-3 fatty acids and tryptophan. It is an amino acid found in milk, for example.
Coffee, however, is bad for nervous people because of its caffeine. It does not just wake you up, it also boosts your heart rate. The body interprets this as a signal of stress.
A slow and steady breathing puts the body in relaxation mode
Relaxation
In addition to exercise and good nutrition, relaxation techniques are also helpful in reducing stress. Yoga, meditation and awareness training, for example. It has to do with how you breathe. Those who are stressed breathe flat. This triggers an automated reaction in the body called "fight or flight". This tells the body that he is in danger and that stress hormones are released. On the other hand, slow and deep breathing activates the so-called "rest and digestion" reaction. The body relaxes and the stress hormones are reduced.
Those who incorporate these habits into their lives should feel an improvement after about two months. If this does not happen, it may be helpful to talk to a doctor or to get treatment.
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