What Are Anxiety Disorders? 7 Useful Natural Remedies

Anxiety disorders are one of the frequently occurring mental health problems, and research has shown its prevalence in about one in four adults.

Though, everyone feels a certain amount of anxiety at some point which is entirely normal. Besides, it is necessary to prepare one to deal with uncertainties and, thus, essential for our survival.

For instance, imagine a car coming in front of you at high speed. You will immediately perceive it as a danger and would jump back to avoid any accident.

Thus, it is the normal anxiety that triggers a flight-or-fight response within your body.

Before moving further, do you know what a fight or flight response is?

It is a voluntary physiological response to a situation that is recognized as threatening. The perception of an event as stressful or threatening activates the sympathetic nervous system that prepares an individual to fight or escape.

However, experiencing anxiety frequently, which is more intense and lasts longer, can disrupt everyday activities.

The anxiety disorders make it hard to study or work, manage everyday tasks and even cause difficulties in one’s interpersonal relationships. All this leads to severe personal suffering.

I have covered all the relevant details that you need to know about this disorder; anxiety definition, its causes, symptoms, and treatment methods.

What Is Anxiety?

Anxiety is characterized as a feeling of distress and apprehension about doing something or concerning an event that might happen in the future.

For instance- remember when you prepared for an exam well, but as soon as you saw the question paper, it felt as if you have never studied for this subject.

Or, when you went for a job interview but you were so much tensed that you started sweating and your confidence level drops down suddenly.

This is what ANXIETY does…. It interferes with our daily functioning. These thoughts are difficult to resist, and they tend to make you feel restless.

The American Psychological Association defines it as “ An emotion characterized by feelings of worried thoughts, tension and physical changes like increased blood pressure.”

Now let’s move further to understand what causes anxiety. 

Causes Of Anxiety Disorders

Researchers believe that there is a combination of risk factors that cause anxiety disorder. Some of these includes:

1. Genetics – People with a family history of anxiety disorder are at greater risk of developing one.

However, it is unlikely that there’s any single gene responsible for its occurrence. Many genes work together to induce this disorder.

2. The Brain– The use of brain imaging techniques has revealed the likelihood of several brain areas triggering anxiety. The major brain regions that play a vital role include:

         i) Cerebral Cortex– It perceives a situation as threatening or not and helps one shape the responses to deal with the fear.

     ii) Amygdala– It coordinates the body’s responses to fear by activating the fight-or-flight response. Also, this region is associated with arousing emotions.

3. Environmental Stressors– Several environmental factors contribute to this disorder, such as family composition, childhood experiences, or religious and cultural upbringing.

4. Trauma– It includes a traumatic or stressful situation such as physical/ mental abuse, loss of a loved one, illness, etc., that causes a high impact on an individual’s mental health.

5. Financial Issues– According to a survey conducted, about 45% of people reported anxiety due to financial difficulties.

6. Temperamental– Behavioral inhibition and fear of negative judgment, and negative affectivity can also be considered as one of the leading causes of anxiety disorder.

Anxiety Symptoms

Though every individual experiences anxiety from time to time, for some, it is a persistent issue. People with anxiety disorder can experience one or more of the following symptoms:

• Feelings of apprehension
• Restless or irritability
• Rapid heart rate
• Shortness of breath
• Frequent urination and gastrointestinal problems like diarrhea.
• Sweating and twitches
• Sleep difficulties like insomnia 
• Migraines
• Weakened muscles and lethargy
• Dizziness
• Dry mouth
• Lack of concentration on tasks or difficulty focusing or thinking clearly to make informed decisions.
• Feeling worried most of the time
• Lack of confidence and feelings of panic and danger.
• The vague, unpleasant feeling of fear

Types Of Anxiety Disorders

There are different types of anxiety disorders. Some of the major ones includes:

Generalized Anxiety Disorder

 One of the common anxiety disorder, GAD involves persistent anxious feelings and being worried about several day-to-day activities. Moreover, it makes challenging for a person to control stressful emotions unrelated to any particular object. 

People with a family history of mood disorders are at risk of developing GAD. All of the following are symptoms of generalized anxiety disorder-

• Constantly scanning the environment for danger.
• Being stressed about future events. “Something is going to go wrong.”
• The person is unable to relax, experiences muscle tension, and is visibly shaky and worried.
• Restricted activities due to anxious feelings.
• Sleep disturbance and irritability.
• Generally feeling on edge.

According to DSM, three or more of the following symptoms must be present for several days to consider generalized anxiety disorder.

However, in the case of children, only one symptom is sufficient. The symptoms include:

i) Restlessness 

ii) Fatigued even by doing small tasks

iii) Difficulty in concentrating or thinking

iv) Irritability

v) Muscle tension

vi) Sleep difficulties

Topomax for generalized anxiety disorder has been found to be an effective medication. Besides, treating GAD, it is useful for enhancing mood and fighting insomnia.

Panic Disorder

It consists of persistent anxiety attacks wherein the person experiences intense terror. A panic attack is an intense discomfort rising to a peak when thoughts of a particular stimulus are present.

These are struck suddenly and repeatedly without warning. Apart from family history, several genes are known to produce a combined effect to trigger this anxiety disorder.

Symptoms include:

• Shortness of breath
• Palpitations and trembling
• Dizziness and sweating
• Nausea
• Fear of going crazy
• Chest pain 
• Rapid heart rate

According to DSM, symptoms of panic disorder includes

i) Palpitations or rapid heart rate

ii) Sweating

iii) Trembling or shaking

iv) Shortness of breath 

v) Feelings of choking

vi) Chest pain 

vii) Nausea 

vii) Dizziness, light-headed, or faint

viii) Chills or heat sensations.

ix) Tingling sensations

x) Being detached from oneself

xi) Losing control or fear of going crazy

xii) Fear of dying

Phobias

It is defined as an excessive fear related to an object or a distressing situation.  Phobias develop gradually or begin with generalized anxiety disorder.

The three main types of phobias include:

Specific Phobia

This type of phobia is most commonly seen among people. It includes extreme, irrational fear for a specific kind of animal or a particular situation that poses no significant threat.

Encountering such problems might also trigger a panic attack, including shortness of breath, sweating, and chest pain.

It can also be a fear of height, injections, or sight of blood. Avoidance of such anxiety-provoking situations marks it.

Besides, individuals try to alter their behavior to escape from such circumstances.

According to DSM, symptoms of specific phobia includes:

• Fear about a particular situation.
• The phobic object or situation always leads to immediate fear.
• The phobic object or situation is avoided.
• The fear, anxiety, or avoidance lasts for six months or more. 
• It causes difficulties in social, occupational, or other areas of functioning.

Social Anxiety Disorder/ Social Phobia

Social anxiety disorder is characterized by intense fear and embarrassment when dealing with others. People with this disorder tend to avoid social gatherings and parties.

Also, it involves extreme uneasiness, fear of humiliation, and self-consciousness in being around people. Besides, they face difficulty with public speaking, reading aloud, or asking queries in the class.

Symptoms in adults can come and go. For instance, a man who has social anxiety disorder when single may find that it disappears after marriage, but it flares up again after the spouse’s death or divorce.

According to DSM, social anxiety symptoms include:

i) The individual fears that he or she will act in a way or show stress that will be negatively evaluated 

 ii) Social situations provoke fear or anxiety.

Note: In children, it may be seen in crying, tantrums, clinging, or failing to speak in social situations.

iii) The social situations are avoided and are persistent for more than six months.

iv) The avoidance causes distress or impairment in social, occupational, or other important areas of functioning.

v) These are not attributable to the physiological effects of a substance.

Agoraphobia

Another common anxiety disorder, agoraphobia is a term used to describe individuals who find it challenging to enter unfamiliar situations. They are also afraid of leaving their home that disrupts their daily activities.

Symptoms include fear of places that might cause feelings of embarrassment and helplessness. Such individuals avoid situations where escape might not be easy—for instance- fear of being in an enclosed place such as a movie theater or elevator.

According to DSM, symptoms of agoraphobia includes fear in 2 or more of the given situations:

• Use of public transport
• Being in large spaces.
• Being in enclosed spaces.
•  Standing in line or in a crowd.
• Being outside alone.

Obsessive-Compulsive Disorder

Obsessive behavior is the inability to eliminate thoughts about a specific idea or topic. The person often finds these thoughts to be shameful.

These are usually recurrent and persistent and are marked by anxiety or distress. Moreover, the individual attempts to suppress such thoughts.

Some common symptoms of obsessive behavior include:

• Constant worry about germs or contamination.
•  Excessive preoccupation with order or arrangement.
• Fear of danger to a close one or self.
•  Speaking intrusive words.
•  Fear of losing valuable things.

Compulsive behavior involves the preoccupation with performing certain behaviors over and over again. Such compulsive behaviors include counting, ordering, touching, and washing.

These include repetitive behaviors that the individuals find difficult to resist and aim to reduce distress or anxiety.

 Some of the common symptoms of compulsive behavior include:

• Washing hands again and again.
•  Arranging objects in a particular way.
•  Checking and rechecking things, information, or situations.
•  Repeating a name, phrase, or activity.
•  Hoarding items that are of no use.

Post-Traumatic Stress Disorder

People who have been victims of a natural disaster or have experienced traumatic events such as bomb blasts by terrorists, or been in a severe accident experience post-traumatic stress disorder.

Some of its common symptoms include nightmares, flashbacks, low concentration levels, and emotional numbing. Also, they fear separation from their loved ones after such traumatic situations.

They might also experience some physiological reactions to cues that have some similarity to the past event.

It also includes frightening thoughts that interfere with the daily functioning of an individual.  Violence at home also increases the chances of a child developing PTSD after a traumatic event. 

Separation Anxiety Disorder

It is common in young children between 18 months and three years old and is clingy. But the symptoms of separation anxiety disorder are more severe. A child must have symptoms for at least four weeks. It may be associated with panic attacks and repeated episodes of anxiety.

Individuals with SAD suffer from fear and anxious feelings about separation from their attachment figures to the extent that it is inappropriate according to one’s age.

Children may also find it challenging to be in a room by themselves without a parent or a loved one. It’s also common for the children to cry when first being left at school, and crying diminishes after they become engaged in the new surroundings.

It also includes reports of nightmares about separation or regular physical complaints.

Some common factors that trigger separation anxiety disorder include changes in the environment or stressful situations like losing a loved one or changing school.

Anxiety Disorder Diagnosis

Your doctor will probably begin by enquiring about times when you feel anxious. They will probably ask questions like are you worried most of the time? Or do you experience any physical or emotional symptoms, such as sweating or negative thoughts?

The answers to these questions will help your doctor to decide whether you have an anxiety disorder or not.  And if yes, then which type of disorder. They can also ask about your personal and family medical history. 

Some of the commonly used anxiety disorder test include:

Hamilton Anxiety Scale (HAM-A)

It is one of the first rating scales for screening anxiety. It includes 14 questions to detect moods and physical, behavior, and mental traits.

Zung Self-Rating Anxiety Scale

It requires one to rate your anxiety on different subjects like nightmares, fainting, etc. It includes fifteen questions aimed towards increasing anxiety levels and five questions aimed towards decreasing the levels. The score range of the scale is from 20-80.

Social Phobia Inventory (SPIN)

It is a 17 item questionnaire used to screen and measure the severity of social phobia. It is widely used for the assessment of child and adolescent social anxiety levels.

Generalized Anxiety Disorder Scale

The scale is a self-reporting measure to detect the GAD symptoms in the primary care populations. It includes seven items that help screen and diagnose the severity of symptoms of anxiety.

Anxiety Disorder Medications

According to several studies, there are specific chemical imbalances in the brain that may lead to anxiety disorder. Thus, medication has become an increasingly important part of treatment to relieve the symptoms. 

Benzodiazepines: These drugs have been used for an extended period, slowing the central nervous system by affecting the GABA receptors.

These drugs produce benefits within a short period and may help treat insomnia. Also, medications are being used to treat a wide range of disorders.

Types of Benzodiazepines-

i) Xanax– For short-term relief of anxiety disorder symptoms.

ii) Librium – For treating anxiety disorder and alcohol withdrawal.

Side Effects

1. Dizziness

2. Fatigue

3. Headache

4. Low concentration levels

5. Sleep difficulties

6. Upset stomach

Beta-Blockers: These drugs are mainly used to treat heart problems such as high blood pressure, chest pain, and other similar issues.

They may help boost the confidence of people who are anxious about public speaking and are mainly used in the case of social phobia.

Though, the FDA has not approved them to treat anxiety disorders. But these can help relieve some symptoms by changing the way the body responds to epinephrine. 

So, what is Epinephrine?

It is a neurotransmitter and a hormone that plays an essential role in the body’s fight-or-flight response.

When produced in times of stress, it leads to adverse reactions such as nausea, weakness, tremors, respiratory difficulties, etc. 

Thus, reducing its effects on our body may help reduce the symptoms of anxiety disorder.

Side Effects

1. Rashes

2. Slow heart rate

3. Low blood pressure

4. Gastrointestinal difficulties

Zoloft

A selective serotonin reuptake inhibitor, zoloft for anxiety is successful used to treat GAD and social phobia.

It works by delaying the process of chemical reabsorption of serotonin in the brain.

Side Effects

1. Nausea

2. Dizziness

3. Drowsiness

4. Dry mouth

5. Loss of appetite

Hydroxyzine

It is an antihistamine which is used to treat anxiety. Hydroxyzine for anxiety is considered as one of the effective medications to treat not only symptoms of anxiety. But, it also helps treat sleep difficulties, and nausea.

Psychological Therapy For Anxiety Disorder

Certain types of therapies, particularly cognitive behavior therapy, are beneficial for treating anxiety.  

Cognitive Behavior Therapy

It is a widely used therapy that has effectively treated several anxiety disorder such as phobia, panic disorder, GAD, and many other conditions. It helps to eliminate negative thought patterns and replace them with optimistic ones. CBT allows individuals to learn skills and techniques to lessen the anxiety symptoms. 

For example–

Individuals with social anxiety disorder may hesitate to raise their opinions within a group as they might fear rejection or negative statements against them.

Here, CBT plays a vital role in breaking this cycle of negative thoughts and behaviors and replacing them with healthy ones. 

The behavioral component of the therapy involves two primary techniques. One is exposure or desensitization that requires patients to face their fears directly. It can also be through role-playing.

Another is through having an individual imagine frightening situations and describe them. 

So, by learning to replace your negative thought patterns with positive ones you can reduce the likelihood of anxiety symptoms.

Group psychotherapy

It involves several people who have anxiety disorder and helps in both treating the condition and providing support. It is an effective treatment that supports people to communicate their feelings and explore their hidden emotions.

Family psychotherapy 

It helps family members understand their close one’s anxiety and learn tips to conduct relationships with them in a way that does not lead to anxious behaviors. It is specifically beneficial for children and adolescents.

Natural Remedies For Anxiety

Limit stress

Pay attention to cues that trigger stress levels. Keep an eye on them and learn to cope with stress. Some techniques that can help you deal with anxiety disorder include:

☆Do something that you enjoy doing. It can be reading your favorite novel or talking to a supportive person.

☆Learn something new– Engage in hobbies you like, learn new skills. It will help you distract from your negative thoughts.

☆Be in the present moment– Do not dwell in the past or future; stay in the present. It can be achieved by yoga or meditation.

☆Practice relaxation techniques like deep-breathing exercises or take warm baths.

Exercise 

It helps release certain chemicals in the brain that boosts positive emotions. Besides, it helps improve one’s self-concept and self-esteem.

Exercise also helps enhance communication skills and promote social interaction. Engage in daily workouts such as running, swimming, hiking, or dancing.

Scientists have also found that aerobic exercise regularly is known to decrease levels of tension and elevate mood.

One study has also shown that people who exercise daily were at a 25% reduced risk of anxiety disorders over five years.

Support Groups

These self-help groups bring together people with similar disorders to share tips, experiences and learn new ways of managing their symptoms.

It also helps you to recognize which situations trigger anxiety disorder symptoms and can help you realize your strengths when you feel low. 

Avoid bottling up your feelings and share them with your friends and family, as suppressing these can cause more harm to your health.

Stop Smoking

Researchers have shown that people who smoke regularly have a higher risk of developing an anxiety disorder in their later life.

Chemicals like nicotine in cigarettes are responsible for triggering symptoms of anxiety disorder by altering the brain pathways.

Get Enough Sleep

A new study has confirmed the rise of anxiety symptoms by 30% in people who have insomnia.

Deep sleep restores the brain’s mechanism that controls our emotions, reducing emotional difficulties and preventing the increase in negative symptoms of anxiety disorder.

CBD For Anxiety

Cannabidiol (CBD) is an effective treatment option for people with anxiety disorder. It is found to be beneficial to treat distinct forms of anxiety such as PTSD and social phobia.

Also, CBD helps treat insomnia and different types of chronic pain. Besides, it provides relaxation throughout the day.

Healthy Diet

Your diet plays a vital role in producing unpleasant physical reactions and emotions. It is necessary to include healthy, well-balanced, and colorful meals in your diet. 

Research has shown that while some foods help manage symptoms, there are some which might trigger anxiety disorder. Thus, it is crucial to keep a check on your food. 

Healthy eating is beneficial for both your physical and mental health.  Sticking to a healthy diet helps reduce mood fluctuations, increases positive emotions, and enhances focus.

Foods To Avoid

• High-fat dairy products
• Processed meat
• Refined cereals
• High sugar foods such as pastries or cakes
• Caffeine
• Alcohol

Management Of Anxiety Disorder

Some of the effective ways include:
1.Understanding your anxiety
2. Meditation
3. Breathing exercises
4.Counseling
5. Dietary adjustments
6. Medications

Anxiety Disorder In Children

It is characterized by persistent and irrational fear and worry that can make it challenging for your child to make friends and participate in social activities.

If left untreated, children may become more distressed with time and begin to avoid activities or people. It can also affect their school performance, and they might resort to substance abuse.

Anxiety disorder tends to become chronic over time and interferes with the daily functioning of your child. 

Common Tips That Can Be Followed At Home

1 Listen to your child

2 Try to stay calm when they are anxious about something

3 Reinforce them for good behavior and small achievements

4Try to maintain a routine

5 Don’t punish them; instead, help them make progress

Anxiety Disorder And Pregnancy 

Anxiety disorders are common during pregnancy. High levels can be risky for both mother and the child and can lead to postpartum depression. It can also cause low birth weight and premature birth. 

Some ways to calm anxiety symptoms during pregnancy are :-

1. Eat a healthy, balanced diet rich in whole grains, fruits and vegetables.

2. Exercise regularly and stay active

3. Talk to your loved ones and don’t feel embarrassed or guilty about your feelings.

4. Avoid caffeine

5. Sleep for at least 7 to 8 hours 

Conclusion

Anxiety disorder develops when natural reaction to stressful situation becomes out of proportion to the trigger causing it. Some amount of anxiety is necessary for our survival but higher amounts interferes with our daily functioning.

It’s important to note that anxiety disorders can be treated with medication, psychotherapy and some natural remedies too, that I have mentioned above. You can learn to manage the symptoms by leading a healthy life.

Have you tried any of the home remedies that I mentioned above? Also, if you have any queries you can contact me personally too!