Dealing with anxiety

Jan 16, 2009

MANY times we feel anxious or uneasy for fear of what might happen next, for example when we are waiting for examination results or watching a football match. Most times this feeling comes and goes.

By Anthony Olwoch

MANY times we feel anxious or uneasy for fear of what might happen next, for example when we are waiting for examination results or watching a football match. Most times this feeling comes and goes.

However, when the cause persists, you might end up with prolonged uneasiness, which mental health doctors refer to as anxiety disorder.

With the increasing global economic crisis and social pressures, anxiety is bound to rise, says Dr. Richard Mukasa, a general practitioner. “Anxiety can be disruptive and debilitating,” he says.

Any stress factor can bring about anxiety - for instance, sickness in a family, loss of a job etc.

Other factors may be invisible, like bad memories manifesting in the form of anxiety. Genetics may also predispose some individuals to anxiety, as could sudden withdrawal from alcohol, tobacco or other addictive drugs.

The problem for most people is their inability to detect that they are suffering from an anxiety.
The majority of sufferers neglect the symptoms due to ignorance about the facts concerning the disorder. Many do not realise that anxiety can be treated. Symptoms include inability to concentrate, lack of sleep, irritability, loss of sex drive, rapid heartbeat, breathlessness, excessive sweating, chest pain, dry mouth, genial body pain and headache.

For children, symptoms include refusal to go to school, fear of being away from the family and fear of strangers.

But Dr. Mukasa cautions that you should not conclude that you have anxiety simply because you have the symptoms. “The symptoms are not limited to anxiety. It is therefore important to visit a doctor for proper diagnosis.”

Treatment
: “Anxiety can be treated with conventional medication, psychotherapy and alternative methods. For good results, a combination of conventional medication and alternative methods is recommended” says Dr. Mukasa.

Anti-anxiety drugs are available but should be prescribed by a doctor.
Psychotherapy and psychoanalysis both aim at identifying conflicts and other factors that may cause of anxiety. Many alternative treatments and practices can relieve the symptoms. These include;

Aromatherapy: Essential oils that calm the mind are placed in the nose or placed in hot water and the steam inhaled.

Acupressure: Pressure is applied to certain nerve of the body to calm the mind.

Relaxation techniques such as muscle relaxation, yoga, and deep breathing and also effective in relieving anxiety.

Steps to deep breathing:


1. Lie down on a flat surface
2. Place one hand on your stomach, just above your navel. Place the other hand on your chest.
3. Breathe in slowly and try to make your stomach rise a little.
4. Hold your breath for a second.
5. Breathe out slowly and let your stomach go back down.
6. Repeat a few times.

General tips

  • Avoid stressful situations where you can

  • Exercise regularly. It gives you a sense of well-being and decreases feelings of anxiety

  • Get plenty of sleep

  • Avoid alcohol and drug abuse. They may seem relaxing at first but in the long run make it worse.

  • Avoid caffeine, found in coffee, tea and cola drinks

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