How to Reduce and Manage Anxiety?

Causes of Anxiety

Genetic, neurochemical and environmental factors can contribute to the risk of developing an anxiety disorder. Known risk factors are as follows:

• Having first- or second-degree relatives with an anxiety disorder
• Being exposed to stressful and negative life events in early childhood
• Stressful life situations, e.g., death of a loved one, work stress, relationship distress, worry about finances etc.
• People with certain personality types are more prone to anxiety than others
• Other mental health conditions, such as depression, increase susceptibility to having an anxiety disorder
• Drug or alcohol use or withdrawal can cause or worsen anxiety
• Certain medical conditions, such as thyroid problems, anaemia or heart arrhythmias

Management of Anxiety

Psychotherapy

This is a type of counselling, wherein a mental health specialist helps the person by talking about how to understand and deal with the symptoms of anxiety.

Cognitive behavioural therapy (CBT) - This is a type of psychotherapy that teaches how to recognize and change thought patterns and behaviours that trigger and maintain anxiety, hence resulting in symptom reduction or resolution.

Managment of Anxiety with Medications

Antidepressant medications, such as selective serotonin reuptake inhibitors (SSRIs) are commonly used as first-line treatments for anxiety, they have known and proven efficacy in treating anxiety disorders.

Other medications such as benzodiazepines are indicated for short term use to reduce acute symptoms of anxiety, they are quite potent and effective, but carry dependence and abuse potential, if used for long term.

How to reduce Anxiety?

• Deep relaxation techniques, such as progressive muscle relaxation
• Deep breathing exercises, such as abdominal breathing
• Meditation and mindfulness exercises
• Cutting down on foods and drinks that have caffeine, such as coffee, tea, cola, energy drinks, and chocolate
• Lifestyle changes such as eating right, being physically active, and getting better sleep
• Brisk aerobic exercises like jogging and biking help release brain chemicals that cut stress and improve mood
• Limiting nicotine, alcohol, and other substances of abuse
• Taking time out, listening to music, pursuing hobbies
• Accepting that one cannot control everything
• Writing in a journal when one is feeling stressed or anxious, and looking for a pattern ofwhat triggers the anxiety
• Getting involved, volunteering or finding another way to be active in one’s communityhelps creates a support network and gives one a break from everyday stress, hence reducing anxiety