Meaning of Anxiety?
A little bit of concern about your health is normal, and even healthy! If you have health anxiety, worries about your health can take over your life and cause you a lot of distress. It is thought that between 1 and 10 people out of every 100 will experience health anxiety every year.
What is Health Anxiety?
Anxiety physical symptoms…
If you have health anxiety, you might find yourself:
Worried about having or getting a serious illness- You might be preoccupied with your health and have worrying thoughts and images about illness.
Repeatedly check your body for signs of illness- You might always be on the lookout for signs of the illness, or check your body to make sure you ‘catch it early’.
Not feeling reassured by negative test results- Reassurance from health professionals might not make you feel any less worried.
Excessively anxious: Anxiety that is out of proportion to the actual likelihood of having a serious medical problem.
What keeps Health anxiety going?
Interpreting triggers as a threat.
Being on the lookout for symptoms.
Intrusive images about illness and death.
Safety behaviors and avoidance.
You can develop health anxiety whether you are healthy, or you have a diagnosed medical condition. You can be diagnosed with health anxiety if your symptoms have persisted for at least six months and have caused you significant distress, or have negatively affected your daily life.
Anxiety Causes, vulnerabilities, and triggers
There is no single cause for anxiety. When thinking about the causes of problems psychologists often separate vulnerabilities (things that make you more likely to develop a problem) from triggers (things that make a problem begin).
Vulnerabilities to health anxiety
Some people are more vulnerable than others to becoming anxious about their health. Things that can make you more likely to experience health anxiety include:
How much you pay attention to your body, and to illness.
There may be genes which make you more likely to develop emotional problems in general, but no specific genes which make you more likely to develop health anxiety.
Not everyone who is vulnerable goes on to develop health anxiety. It can develop gradually,Anxiety might be triggered by:
Proximity to things that you find threatening
Proximity to physical or mental illness
Intrusive mental images or memories
Learning about an illness
The death or illness of someone close to you
Changes in functioning
Changes in appearance
11 Natural remedies for anxiety and stress
Natural remedies are generally safe to use alongside more conventional medical therapies.
However, alterations to the diet and some natural supplements can change the way antianxiety medications work, so it is essential to consult a doctor before trying these solutions. The doctor may also be able to recommend other natural remedies.
Research seems to favor this application as an excellent way to expend anxious energy.
Exercise may also reduce anxiety brought on by difficult conditions. For instance, according to the findings of a study conducted in 2016, exercise may help those who are anxious about quitting smoking.Relaxation exercises
Some people unconsciously tense the muscles and clench the jaw in response to anxiety. Progressive relaxation exercises can help.
Try lying in a comfortable position and slowly constricting and relaxing each muscle group, beginning with the toes and working up to the shoulders and jaw.
Finding a technique to communicate your worry can help you feel more in control of it.
Journaling and other forms of writing, according to some studies, may improve people’s ability to manage their anxiety.
3. methods for managing your time
If they have too many responsibilities at once, some people get uneasy. These could include activities connected to your family, job, or health. This anxiety can be managed by having a strategy in place for the subsequent action that will be required.
People who use effective time management techniques can concentrate on one task at a time. Online and offline calendars, as well as restraining yourself from multitasking, can be helpful.
Smelling soothing plant oils can help to ease stress and anxiety. Certain scents work better for some people than others, so consider experimenting with various options.
Lavender may be especially helpful. A 2012 study tested the effects of aromatherapy with lavender on insomnia in 67 women aged 45–55. Results suggest that the aromatherapy may reduce the heart rate in the short term and help to ease sleep issues in the long term.
5. Cannabidiol oil
Cannabidiol (CBD) oil is a derivative of the cannabis, or marijuana, plant.
Unlike other forms of marijuana, CBD oil does not contain tetrahydrocannabinol, or THC, which is the substance that creates a “high.”
CBD oil is readily available without a prescription in many alternative healthcare shops. Preliminary research suggests that it has significant potential to reduce anxiety and panic.
In areas where medical marijuana is legal, doctors may also be able to prescribe the oil.
6 Herbal teas
Many herbal teas make the claim that they can reduce anxiety and promote sleep.
Particular people find the preparation and consumption of tea to be calming, but some teas may have a more profound impact on the brain that lessens anxiety.
Results of a tiny 2018 study point to chamomile’s potential to change cortisol, a stress hormone, levels.
7. Herbal supplements
Like herbal teas, many herbal supplements claim to reduce anxiety. However, little scientific evidence supports these claims.
It is vital to work with a doctor who is knowledgeable about herbal supplements and their potential interactions with other drugs.
8. Time with animals
Pets offer companionship, love, and support. Research published in 2018 confirmed that pets can be beneficial to people with a variety of mental health issues, including anxiety.
While many people prefer cats, dogs, and other small mammals, people with allergies will be pleased to learn that the pet does have to be furry to provide support.
\Spending time with animals can also reduce anxiety and stress associated with trauma. Results of a 2015 systematic review Trusted Source suggest that grooming and spending time with horses can alleviate some of these effects.
9. Practice deep breathing
Shallow, fast breathing is common with anxiety. It may lead to a fast heart rate, dizziness or lightheadedness, or even a panic attack.
Deep breathing exercises — the deliberate process of taking slow, even, deep breaths — can help restore normal breathing patterns and reduce anxiety.
10. Eat a diet that is balanced
Some people may experience mood changes as a result of low blood sugar, dehydration, or chemicals included in processed foods such artificial flavorings, artificial colorings, and preservatives. A high-sugar diet may affect mood as well.
Check your eating habits if your anxiety gets worse after eating. Drink plenty of water, steer clear of processed foods, and consume a balanced diet high in lean proteins, fruits, and vegetables.
Meditation and mindfulness exercises
Full awareness of the present moment, which involves observing all thoughts without judgment, is one of the fundamental objectives of meditation. Your capacity to deliberately endure all thoughts and feelings will grow as a result, which might bring to a feeling of peace and satisfaction.
Slowing down one’s rushing thoughts through meditation can help one better control their tension and anxiety. Numerous types of meditation, such as yoga and mindfulness, could be beneficial.
Mindfulness-based meditation is increasingly popular in therapy. A 2010 meta-analytic review suggests that it can be highly effective for people with disorders relating to mood and anxiety.
Meditation is known to relieve stress and anxiety and is a primary facet of CBT.
Research from John Hopkins suggests 30 minutes of daily meditation may alleviate some anxiety symptoms and act as an antidepressant.
How to meditate
There are 9 popular types of meditation:
The most common type of meditation is typically mindfulness meditation. You can practice mindful meditation by closing your eyes, taking a few deep breaths, and focusing on the things that come to mind. You do not judge them or interact with them. You simply watch them and note any trends as you go.
Some anxiety disorder includes:
post-traumatic stress disorder (PTSD)
obsessive-compulsive disorder (OCD)
generalized anxiety disorder (GAD)
social anxiety disorder