Anxiety: causes, symptoms and strategies to manage it
We all face anxiety at some point in our lives. Whether it’s an important exam, a business meeting or social situations – anxiety doesn’t choose a place or time. But what really is this feeling that leaves our mind in chaos and our heart racing?
Anxiety is actually our body’s normal response to stress. It helps us stay alert and prepared for potential threats. However, when it becomes constant and disproportionate, it can turn into a disorder that negatively impacts our daily well-being.
If you identify with this situation, you are not alone. Millions of people across the world suffer from this disorder. Understanding more about this subject is the first step to controlling it and improving your quality of life. I invite you to go deeper into this topic and explore with us the possible ways to deal with anxiety.
What are the symptoms of anxiety?
Symptoms can vary greatly from person to person, but there are some common signs. Physical symptoms include:
- Increased heart rate
- Fast breathing (hyperventilation)
- excessive sweating
- tremors
- Feeling tired or weak
- trouble sleeping
- Digestive problems or abdominal discomfort
Psychological symptoms can include:
- Constant feeling of nervousness, restlessness, or tension
- Feeling of imminent danger, panic or catastrophe
- Difficulty concentrating or thinking fixedly on a worry
- Avoidance of situations that may cause anxiety
It is important to note that these symptoms can also be signs of other health problems. So if you are experiencing any of these symptoms and they are affecting your quality of life, it is important to seek help from a mental health professional.
What causes a person to have anxiety?
Anxiety can be triggered by a variety of factors and is usually the result of a combination of genetic, environmental and psychological elements. Here are some of the main factors that can lead a person to develop anxiety:
- Genetic and Biological Factors: Studies suggest it may be hereditary. That is, if you have close family members with anxiety disorders, you may be more likely to develop one.
- Trauma and stress: Traumatic experiences, especially during childhood or adolescence, can lead to the development of the disorder. Stressful life events, such as financial problems or the loss of a loved one, can also trigger anxiety.
- Physical health: Chronic medical conditions such as heart disease or diabetes can cause anxiety. Also, certain medications can have side effects that include anxiety.
- Psychological and Environmental Factors: Personality and environment can play an important role. People with certain personalities may be more prone to anxiety. Also, living in a stressful environment or going through major life changes can contribute to triggering the disorder.
It’s important to remember that having anxiety is not a sign of weakness or failure. It is a health condition that can be successfully treated through various approaches such as therapy, medication and self-care strategies. If you think you may be suffering from anxiety, seek help from a healthcare professional.
What are the stages of anxiety?
Anxiety is not a static phenomenon, but a process that can go through different phases. While the experience may vary from person to person based on intensity, duration, and specific circumstances, there are three commonly identified phases:
- Initial or alert phase: In this phase, the person begins to notice mild symptoms, such as nervousness, worry and tension. Anxiety still does not significantly interfere with daily life.
- Resistance phase: Symptoms become more intense and frequent. The person may start to avoid certain situations for fear of triggering anxiety. She can find ways to cope, but the anxiety starts to affect her quality of life.
- Exhaustion phase: This is the most severe phase, where it significantly interferes with daily life. Symptoms are intense and persistent, and can lead to panic attacks. The person may have difficulty carrying out daily tasks and may experience physical symptoms such as fatigue, insomnia, and digestive problems.
It’s worth noting that not everyone will go through all of these stages, and it’s possible to experience anxiety in different ways.
What does anxiety do to the heart?
Anxiety has significant effects on the cardiovascular system, including the heart. When we are anxious, our body goes into a “fight or flight” state, an instinctual response to a perceived threat. During this state, the body releases adrenaline, which makes the heart beat faster to pump more blood to the muscles, lungs and other parts of the body.
This increase in heart rate and blood pressure is normal and not harmful for people with healthy hearts. However, if it is frequent and prolonged, it can lead to chronic stress on the heart. This can result in conditions like ischemic heart disease, where blood flow to the heart is reduced, causing chest pain, shortness of breath and other symptoms.
In addition, chronic anxiety can also lead to behaviors that increase the risk of heart disease, such as smoking, excessive alcohol drinking, unhealthy eating, and lack of physical activity.
How to differentiate a heart attack from an anxiety crisis?
Differentiating a heart attack from an anxiety attack can be challenging, as both can have similar symptoms, such as chest pain, shortness of breath and increased heart rate. However, there are some key differences that can help distinguish one from the other.
In a flare-up, symptoms such as palpitations, rapid breathing, and a cold sweat tend to peak quickly—usually within about 10 minutes—and then begin to gradually fade. It is common that during the crisis the person feels a sense of imminent danger, intense fear or terror.
Already in the case of a heart attack, symptoms arise and progressively intensify. Chest pain is usually intense, and can radiate to the left arm, shoulder, neck, jaw and even the stomach region. This pain is often accompanied by nausea, vomiting and a general feeling of being unwell.
What is the difference between anxiety and depression?
Anxiety and depression are two distinct mental disorders, but they may have some symptoms in common, which can make the distinction between them confusing. However, each has specific characteristics that are unique.
Anxiety is mainly characterized by feelings of fear, worry and restlessness. Anxious people often worry excessively about future situations, anticipating problems that may not even happen. Anxiety can also manifest physically, with symptoms such as racing heart, cold sweat and feeling short of breath.
Depression, on the other hand, is marked by a persistent feeling of sadness, hopelessness, or disinterest in daily activities. It can include sleep problems (such as insomnia or oversleeping), changes in appetite and loss of energy. People with depression may also experience excessive guilt and recurrent thoughts of death or suicide.
It is important to note that it is possible to suffer from anxiety and depression at the same time, a condition known as anxious depressive disorder.