“I wake up every morning to a horrible feeling in the pit of my stomach. I feel nervous for no reason when I go out and sometimes, I even experience a strange sense of fear even when I am in the shower like something dreadful is about to happen. Is this normal?”

Are you or someone you know struggling with such constant episodes of nervousness or fear for no apparent reason? If so, you could be suffering from anxiety.

What is anxiety?

Anxiety is a persistent and excessive feeling of worry or nervousness about everyday situations including seemingly inane things like grocery shopping, driving or going to work. Anxiety usually invades our lives gradually and intensifies over time. It is usually brought on by constant worry over a future event that may or may not happen.

When we expect a bad outcome for things, we begin to feel overwhelmed and “anxious”. One thing you need to know is that anxiety is a normal emotional response hardwired into our brains as a defense mechanism. However, disproportionate levels of anxiety can affect our stability and make daily life extremely difficult.

Anxiety is a fairly common problem and you’re not alone in your struggle. It affects more than 6 million adults in the United States alone!

What are the symptoms of anxiety?

Full-blown anxiety can last for weeks, months or even years. According to Diagnostic and Statistical Manual of Mental Disorders, 5th edition, people with anxiety experience the following symptoms:

• Insomnia or disturbed sleep patterns
• Weakness and fatigue
• Impatience
• Muscle tension
• Irritability
• Difficulty concentrating
• Increased startle response
• Increased heart rate
• Breathlessness
• Dizziness

When is anxiety cause for concern?

If you experience anxiety occasionally in response to stressful situations, it is usually not cause for concern.

For e.g., if you’re going for an important interview or meeting your partner’s parents for the first time, it is normal to feel a little anxious and worried. If you or someone you love is ill, it is normal to experience high levels of anxiety.

But when anxiety is prolonged and begins to upset your life, it is a problem and you must seek help from a qualified therapist or at least reach out to a friend or family member for help.

Frequent bouts of anxiety could indicate an anxiety disorder that requires treatment from a mental health professional.

What is generalized anxiety disorder?

If you experience pointless and disproportionate levels of anxiety over everything without any apparent reason, you may suffer from Generalized Anxiety Disorder (or GAD). People with this disorder tend to be pessimistic and expect the worst possible outcome for everything. Their anxiety levels are usually over-inflated even when the situation does not warrant worry.

GAD can make life agonizing because the sufferer lives in a persistent state of uneasiness, fear, and dread. Eventually, the anxiety begins to stand in the way of everything including everyday life, work and relationships.

How to cope with anxiety?

1)     Share your emotions with someone you trust

Living with persistent anxiety can make you miserable both physically and emotionally. Anxiety sufferers live in a constant state of dread.

Get help from someone you trust. It can be a close friend or family member who would be willing to support you and get you help if required. Although it may seem daunting at first, opening up about your feelings of apprehension to a compassionate friend can be truly liberating!

1)    Get plenty of exercise and sunshine

Exercise is a great way to release endorphins end boost your mood. If you suffer from anxiety, you should try to take your workouts outdoors instead of restricting them to enclosed gyms.

If you spend a lot of time indoors without any sunshine, you could develop vitamin D deficiency that can aggravate your anxiety symptoms. Consider biking, jogging or even walking your dog to get some fresh air and sunshine.

Green spaces and ample sunlight can make you feel invigorated and bring down your anxiety levels in general. If you suspect you have vitamin D deficiency, ask a healthcare professional about supplements.

2)    Drink water and eat

Water is a crucial component of our physical and mental health\. If we deprive our body of water, our cells go into panic mode. Even minor dehydration can cause irritability, uneasiness and fatigue.

Although dehydration does not cause anxiety on its own, it can exacerbate the symptoms and interfere with your capacity to navigate through anxiousness and pressure. Anxiety sufferers should stay hydrated!

In the same way, even low blood sugar can reduce your ability to cope with anxiety and stress. Therefore, you should eat healthy to maintain your physical and mental health.

3)    Get help from a qualified mental health professional

If you have persistent episodes of anxiety that makes it difficult to lead a normal life, get help from a qualified therapist of psychiatrist.

Do not shy away from seeking help. Your mental health is just as important as your physical health. You deserve to live a happy and healthy life.