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Anxiety Disorder : Symptoms,Causes and the Best ways to Handle It!

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Title: Anxiety Disorder : Symptoms,Causes and the Best ways to Handle It!


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(No Transcript)
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Anxiety Disorder Symptoms,Causes and the Best
ways to Handle It!
  • Do you worry all the time? Do you feel nervous
    without any apparent cause? You may have anxiety.
    Anxiety is a feeling of unease, worry, or
    nervousness that typically occurs in the absence
    of an imminent threat. Anxiety is not fear it is
    the bodys natural reaction to stress. Hence, it
    may be helpful at times by making you alert.
    However, worrying all the time and feeling
    nervousness is not a good thing for health. When
    feelings of nervousness or fear become difficult
    to control or interfere with our daily life, it
    becomes an anxiety disorder. Anxiety disorder is
    caused by traumatic events, genetics, and brain
    structures. We need to understand the Anxiety
    Disorder as there are many negative effects of
    anxiety that can take a toll on your life.
  • Anxiety is a normal emotion. Everyone goes
    through the feelings of anxiousness now and then-
    when speaking in public, giving a job interview,
    before the examinations, dealing with a crisis,
    etc. But when, anxiety starts occurring
    frequently, without any genuine cause, it leads
    to anxiety disorders. Thus, you must know some
    ways to reduce anxiety and practice it to save
    yourself from getting Anxiety Disorders.

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Signs and Symptoms of Anxiety Disorder
  • Feelings of fear, panic, and
    uneasiness Difficulty sleeping Cold or sweaty
    hands or feet Shortness of breath Heart
    palpitations Not being able to be calm and
    still Dry mouth Numbness or tingling in the
    hands or feet Nausea
  • Trouble Concentrating Lack of Energy
    Worry Irritability Insomnia Trembling
    Palpitations Fear Unwanted thoughts
  • Muscle tension Dizziness

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Effects of Anxiety Disorder on our Health?
  • 1. Heart Disease
  • Too much anxiousness can cause palpitations,
    rapid heart rate, and chest pain. Anxiety
    disorders can also cause high blood pressure and
    heart disease. If you have heart disease, anxiety
    may the risk of coronary events. This is one of
    the most common side effects of anxiety.
  • 2. Digestive Problems
  • Do you experience stomach pain when you are
    anxious? That is because stress causes
    gastrointestinal disorders. You may have nausea,
    diarrhoea, stomachaches, and other digestive
    problems when you are anxious. It is also common
    to experience loss of appetite when you have an
    anxiety disorder. There is a connection between
    anxiety problems and the development of irritable
    bowel syndrome (IBS). Irritable bowel
    syndrome can lead to vomiting, diarrhoea, or
    constipation.

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  • 3. Weak Immune System
  • One of the most common effects of anxiety
    disorder is that it weakens our immune system.
    Anxiety triggers a flight-or-fight stress
    response and releases many chemicals and
    hormones, like adrenaline, into your system. This
    may increase your pulse and breathing rate so
    that your brain gets more oxygen. This prepares
    you to respond appropriately to an intense
    situation. Your bodys immune system too may get
    a brief boost. In a normal stressful event, the
    body returns to normal functioning when the
    stress is gone.
  • 4. Respiratory Problems
  • Anxiety also causes rapid, shallow breathing. It
    can even make your asthma symptoms worse.

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5. Damage to Central Nervous System
  • Long-term anxiety can cause your brain to release
    stress hormones regularly, which in turn
    increases the frequency of symptoms such as
    dizziness, depression, and headaches. When you
    are stressed or anxious, your brain fills your
    nervous system with chemicals and hormones that
    are designed to help you respond to a
    threat. These hormones such as cortisol and
    adrenaline are good for occasional stress event,
    but long-term exposure to stress hormones can be
    harmful to your physical health. For example, it
    can make you gain weight in the long run.
  • Some of the other effects of anxiety disorder
    are
  • Headaches Insomnia Depression Social
    isolation Muscle tension Depression Urinary
    tract infections Loss of interest in sex
    Suicidal thoughts Chronic pain conditions
    Substance abuse disorders

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Quick Tips to Manage Anxiety
  • 1. Do Deep-Breathing Exercise
  • Deep-breathing exercise should be practised to
    control anxiety and have a calm mind. You need to
    sit with your eyes closed and focus only on your
    breathing. Breathe through the nostrils and do
    not attempt to control your breath. Be aware of
    what is happening inside your body. Feel the
    sensation of your breath as it enters and leaves
    the nostrils. Then you need to place one hand on
    the belly, and other on the chest. You need to
    take a deep breath for a count of four and then
    hold your breath for a count of three. Then
    exhale for a count of four. The hand on the belly
    should go in when you inhale and move out as you
    exhale. Forget about every problem and everything
    else in the world and concentrate on your breath.
    Do not be tempted in other thoughts and focus on
    the sensation of your breath. Do this until your
    mind settles on your breathing.
  • 2. Practice Meditation
  • Meditation is a relaxing and calm technique to
    relieve anxiety and stress. Enjoy solitude and
    start your day with a positive thought. Be calm
    and stay away from negative thoughts.

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  • 3.Focus on Positive Self-Talk
  • One of the best and easiest ways to reduce
    anxiety is changing your negative thoughts by
    talking to yourself positively. For instance, you
    have an exam tomorrow, and you know that you have
    prepared well. Still, you are scared that you
    will not get a good score. Negative thoughts are
    coming to your mind like, I will fail, What if
    luck is not in my favour, and I fall sick
    tomorrow? In these instances, you have to do
    positive self-talk. Keep repeating positive
    statements inside your head like, I have
    studied, I will do well, I have faith in
    myself, I can do this, etc. You have to use
    positive coping statements to manage your
    anxiety.
  • 4. Focus on the Present
  • Usually, anxiety occurs when you are thinking too
    much about what might happen in the future.
    Another way to manage anxiety is by focusing on
    the present and making the best out of it. When
    you are getting anxious, take a pause, close your
    eyes and take a deep breath. Focus on what is
    happening in the present and avoid thinking about
    the future. Focus on your surroundings feel it,
    live your present moment, and you will surely be
    able to control your anxious thoughts.

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  • 5. Stay Away from Soda
  • Drinking soda early in the morning can satisfy
    your taste buds and provide you comfort, but the
    ingredients present in the soda will harm your
    body in a way you cant even imagine. Soda drinks
    harm the central nervous system and teeth. Also,
    it is devoid of any minerals and vitamins that
    are required by your body to function properly.
    Stay away from soda to stay healthy and anxious
    free.
  • 6. Do Not Let Financial Problems Trouble you
  • It is very common to feel anxious when dealing
    with financial troubles. Financial stress can
    snatch your sleep and also contribute to feelings
    of hopelessness and low-self esteem. To avoid
    that, you should manage your finances well. And
    if you are in a financial crisis, then take
    charge of your finances and do not spend on
    non-essentials. In the worst cases, you can ask
    help from your friends or people you trust. But
    do not let money trouble you to the extent that
    it makes you anxious and sick.

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  • 7. Explore Nature
  • When you work all day long, study, and then
    chit-chat with your friends on Whats App, your
    mind gets cluttered with a lot of unwanted
    thoughts. Give your mind and body a break from
    the noise and the mundane routine you have.Plan a
    trip and spend some time in nature. That will
    help you stay calm and relax.
  • 8. Pen Down your Feelings
  • One of the highly effective ways to handle stress
    and anxiety is to write everything down. Write
    down what you are stressed about. Another way is
    to write down what you are grateful for.
    Gratitude helps to relieve anxiety and stress by
    thinking about positive thoughts in life.

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  • 9. Spend Quality Time with People you Love
  • It is good to have support from friends and
    family in stressful times. Spending time with
    friends and family will put you at ease and help
    you get through tough times. A few studies found
    that spending some quality time with friends,
    children and pets help release oxytocin, which is
    a natural stress reliever. This phenomenon is
    called tend and befriend and is the opposite of
    the fight-or-flight response.
  • 10. Laugh Heartily
  • A simple smile can help you relieve tension. It
    is difficult to feel anxious when you are
    laughing. Laughing helps to control stress by
    relieving tension and your stress response.
    Laughter also helps to improve mood and immune
    system in the long term. Spend time with friends
    who can make you laugh, read a funny book or
    watch an entertaining TV show to laugh and
    relieve stress.

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  • 11. Avoid Procrastination
  • Procrastination causes a lot of stress, which in
    turn affects your sleep quality and overall
    health. Do whatever you have to do on time. Set
    realistic deadlines and make a to-do list
    organised properly by priority.Find what triggers
    you to procrastinate and try to eliminate those
    triggers. Avoiding procrastination can help you a
    lot to deal with stress.
  • 12. Join a Hobby Class
  • It is highly essential to keep yourself busy to
    stay away from stress. Joining a hobby class will
    give your mind a moment of peace and allow you to
    enjoy. So join any hobby class to relieve stress.

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  • 13. Listen to Music
  • Listen to music to soothe your mind and body.
    Music can induce the relaxation response by
    lowering blood pressure, heart rate and stress
    hormones. Nature sounds are very calming, which
    is why they are usually incorporated in
    meditation and relaxation music. Listen to
    soothing music to stay happy.
  • 14. Learn to Practice Gratitude
  • Take note of all the good things in your life.
    You should remember that everything in life is
    temporary both the good days and the bad days.

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  • 15. Exercise
  • Exercise clears your mind and helps you have a
    good night sleep. Studies claim that people who
    exercise regularly are 25 per cent less likely to
    develop an anxiety disorder. Exercise helps to
    lower your bodys stress hormones. It also helps
    to stimulate your body to release endorphins,
    which are body chemicals that improve your mood.
    Furthermore, when you exercise daily, you feel
    more confident, which promotes mental
    wellbeing. There are many effects of anxiety on
    health and to get rid of those, you must exercise
    to lead a happy, fit and healthy life.
  • 16. Drink Green Tea
  • Green tea contains antioxidants that have many
    health benefits. Green tea also helps to lower
    anxiety and stress by increasing serotonin
    levels.

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  • 17.Question your Negative Thoughts
  • When people are anxious, their brain starts
    playing tricks and bring all the negative
    thoughts in mind, which is unlikely to occur and
    are highly irrational. For example, say you are
    about to give a college presentation, you may
    start feeling anxious and get negative thoughts
    like Oh my God! I cant do this. It will kill
    me. I must make an excuse and cancel giving the
    presentation. Why does it happen to me? I cant
    give the presentation I am too bad at this. And
    these negative thoughts can elevate your anxiety.
    So, what you must do when you get these kinds of
    negative thoughts is question them and replace
    them with positive thoughts.
  • 18.Visualise something that Makes you Calm
  • Other than deep breathing techniques, you can
    also use a visualisation technique wherein all
    you have to do is close your eyes and visualise
    anything that soothes your mind. For instance,
    you can visualise yourself sitting near a beach.
    Feel the cold breeze touching your face, focus on
    the winds, and the sound of the trees. When you
    will picturise all this, your mind will
    automatically assign positive emotions and
    thoughts to the images you are visualising, which
    will calm your brain and relieve anxiety. This is
    indeed one of the best ways to reduce anxiety.

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  • 19. Get Going
  • Many times when people get anxious, they become
    still and dont want to do what they were
    planning to do. Psychologists say that no matter
    what, if you are feeling anxious- do what you
    were supposed to do. When the negative thoughts
    start pondering over your mind, sit back for some
    time and relax. Think about you would have been
    doing if you werent anxious and do it. If you
    were supposed to watch a movie and you got
    anxious because your best friend cancelled it at
    the last moment- still go and watch that movie.
    You will get more anxious if you sit ideally and
    keep on thinking about what happened. Thus, no
    matter what happens, get moving and focus on
    meaningful activities which can help you divert
    your mind from the negative thoughts.
  • 20. Consult a Therapist
  • If nothing works -Do not shy away at all from
    consulting a therapist if you have anxiety
    problems. Anxiety, in the long run, can cause a
    lot of problems because there are many harmful
    effects of anxiety on our health. Consult a
    psychiatrist if you experience symptoms of
    anxiety or stress.
  • Anxiety is a normal emotion, yet it must be dealt
    with carefully. If your negative thoughts are
    elevated, it will cause some serious health
    concerns, both physically and mentally. Thus, it
    is best to use the ways mentioned above to reduce
    anxiety disorder. Always remember that prevention
    is better than cure.

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