Are you experiencing moments of breathlessness, palpitations, racing thoughts, sweating, and even nausea? These are hallmark symptoms of anxiety, where our mind struggles to cope with uncertainty. A Lancet study during the COVID-19 pandemic reported a 35% rise in anxiety disorders in India, particularly among youth and females. During COVID-19, concerns about health, economic stability, and social isolation severely impacted people’s mental health. The pandemic, which played with our mind’s ability to process uncertainty, has left lasting scars of anxiety on fragile minds.
How to Understand if You Are Anxious
To understand anxiety better, it’s important to recognize its main symptoms: racing or jumbled thoughts, breathlessness or difficulty catching your breath, palpitations (feeling your heartbeats), sweating, cold and clammy skin, and a nauseating feeling. Mild anxiety can be helpful, as it prepares us for potential challenges, but when the symptoms become overwhelming, they can interfere with daily life, which should ideally be calm and serene. If you or someone you know is experiencing these symptoms regularly, it’s important to seek help from a mental health professional, such as a psychiatrist.
How to Conquer Anxiety
People suffering from anxiety disorders can benefit from practicing mindfulness exercises, many of which are recommended by psychologists and readily available online. Breathing exercises, such as slow-paced counted breathing, can help individuals manage anxious moments. Grounding techniques, which use the five senses to redirect the mind, can also be very effective during an anxiety episode. This technique might involve identifying five things you can see, three things you can hear, and so on.
Distress tolerance skills can also be helpful for severe anxiety attacks. For instance, washing your face with cold water can provide immediate relief. In addition, maintaining a balanced, healthy diet and ensuring proper, restful sleep are essential for managing anxiety. Physical activities, such as exercising or going for a morning walk, can significantly reduce anxiety levels.
If anxiety is persistent or severe, medication may be necessary, and staying in regular contact with a psychiatrist can help tailor the treatment to your specific needs and comfort. Remember, anxiety does not define you. Take the first step today toward managing it.
Conclusion
As anxiety and depression continue to rise in response to the changing world, we must remember that we also have the tools to manage these mental health challenges. By focusing on basic self-care practices—like socializing, healthy eating, and maintaining good sleep hygiene—we can keep issues like anxiety at bay. We suffer, but we learn and grow.
