When it comes to mental illnesses, depression and anxiety disorders are some of the most common ones. It is reported that over 260 million people of all age groups suffer from depression and over 280 million people experienced anxiety related disorders in 2017 alone.
In this post, I will break down the types of depression and anxiety. In addition to spreading mental health awareness, it is also important to know what you can do if you or someone you care about is going through mental health issues. Which is why I also compile a list of ways to deal with both depression and anxiety and get the help you need.
Anxiety
Anxiety are segmented into 5 main types:
Separation Anxiety
Phobias
Social Anxiety
Panic Disorder
Generalized Anxiety Disorder
The symptoms of Generalized Anxiety and Panic Disorder can be both physical and psychological.
Physical symptoms of G.A.D. and Panic Disorder:
Irregular sleep
Changes in appetite
Sweating excessively
Trembling or shaking
Palpations
Dizziness
Chest pain
Shortness of breath
Muscle and heart aches
Nausea
Acidity
Psychological symptoms of generalized anxiety:
Fear and worry
Restlessness
Feeling dreadful
Feeling stressed
Drop in self-esteem
Lack of concentration
Irritability
While symptoms of generalized anxiety and panic disorders can be physical and psychological, it is not necessary to experience all the symptoms to be diagnosed with either.
There could also be behavioural symptoms in anxiety related disorders like social and specific phobias.
Behavioural symptoms of social anxiety:
Intense fear surrounding social interactions especially with strangers
Constant fear of being judged
Avoiding activities with people to avoid embarrassment
Self-conscious of how anxious you may appear to other people
Fear of physical symptoms such as blushing, trembling, having a shaky voice.
Behavioural symptoms of social anxiety:
Accelerated heartbeat
Blushing
Upset stomach or nausea
Sweating
Breathing issues
Tensed muscles
Going 'blank'
Social anxiety or social anxiety is one of the many phobias that may cause intense anxiety in people. Symptoms of other phobias (specific phobia) include:
Fear or anxiety about a specific object or situation
Fear of anxiety is out of proportion to the actual danger
It causes significant stress
Feeling powerless of your fear despite being aware of their unreasonable nature
Going out of the way to avoid the source of phobia
Symptoms of separation anxiety:
Extreme distress caused by anticipation of and being away from home or loved ones
Qualms about being alone at home
Constant worry about losing your loved one to an illness or accident
Reoccurring nightmares about separation
Worry about experiencing an untoward incident
Inability to physically stay away from loved ones
Cognitive Behavioural Therapy, Group Therapy, and Family Therapy have shown to significantly help separation anxiety.
Treatment:
Social anxiety or specific phobias can have a crippling effect on quality of life and day to day workings. In order to effectively deal with this and bring normalcy to life, it is advisable to start prioritizing activities that you deem important to you and make time for them.
1. Keeping a journal can also help you become more self-aware and keep track of triggers and progress over time.
2. It is recommended to get help as early as possible.
There are two main ways you can help either yours or your loved one's anxiety issues; self-help and therapy.
Self-help for anxiety can look very much like a physical fitness regime alongside meditative/self-improvement practices.
- It is recommended to get 6-8 hours of sleep every day.
- Schedule your next day before sleeping.
- Go for a 30-40 minute brisk walk every day.
- Identify and journal the thoughts and situations that trigger your anxiety.
- Keep a tab on any changes in your appetite.
- Do relaxation exercises like deep breathing, yoga, swimming, Tai-chi, etc.
- If you have a Psychologist/Therapist, learn more healthy coping mechanisms and relaxation techniques from them.
If you are unable to handle or cope with anxiety, seek professional help immediately.
