Understanding Anxiety and How to Control It

This post is based largely on an article by Linda Geddes in the Feature Section of the 8 October 2016 issue of the “New Scientist” titled “Why we worry:  Understanding anxiety and how to control it”.  The reason why we worry is because we have brains to protect us from danger.  The prefrontal and anterior cingulate cortex amplify negative information and makes us pay attention to it.  Emotional memories and our learned reactions to them are stored in the amygdala.  When active, it triggers the release of hormones responsible for the fight-or-flight response.

In 1980 the American Psychological Association estimated that between 2% and 4%of people in the US had anxiety disorder.  Of course, that was before wired technology and smart phones.  Today, some studies suggest it’s more like 18% in the US and 14% in Europe.

It is normal to be anxious when confronted by threats.  It is the frequency and severity of anxiety that makes it maladapting.  Moreover, people can be anxious to specific events.  The most common type of anxiety disorder is social anxiety disorder, where you might believe the blushing will result in people laughing or shunning you.  This type of disorder  is persistent and overwhelming fear before, during and after social events.

If you have panic disorder you might think you are having a heart attack if your heart starts to race.  Then the physical symptoms of anxiety—a pounding heart, difficulty breathing, feeling dizzy or flushed come on in a rush.  From time to time everyone can experience such panic attacks, but in panic disorder the attacks are regular and become a source of anxiety themselves.

Generalized anxiety disorder is characterized by worrying about a range of different events or activities for at least six months.  Should you have this condition, the belief driving your anxiety, or that you have responsibilities that you must meet at all costs.

According to the article, cognitive behavioral therapy (CBT) is likely to be the gold standard in treatment that addresses the maladaptive  beliefs that drive your anxiety.  Once they have been identified, CBT helps you address them.  Although there is a shortage of therapists, this shortage has spurred the development of online delivery of CBT.  Try searching for online CBT.

Frankly, HM would recommend Cognitive Based Mindfulness Therapy.  HM would also say you should consider just trying meditation and mindfulness.  This should not be surprising given all the HM posts on mindfulness and meditation.  Mindfulness meditation should serve as a preventive in the first place.  And it is never too late to try to regain control of your mind and emotions via mindfulness and meditation.

Physical exercise is another remedy for anxiety.  It triggers the release of mood-boosting endorphins, and forces you to concentrate on something other than your own thoughts.

Try medications only as the last resort and only under the treatment of a physician.

© Douglas Griffith and healthymemory.wordpress.com, 2016. Unauthorized use and/or duplication of this material without express and written permission from this blog’s author and/or owner is strictly prohibited. Excerpts and links may be used, provided that full and clear credit is given to Douglas Griffith and healthymemory.wordpress.com with appropriate and specific direction to the original content.

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