Mental Health A-Z: Expert Explains Anxiety And How To Deal With It

Mental health conditions have long been shrouded in stigma and negativity. Fortunately, advancements in medical understanding and awareness are breaking down these barriers. Mental health is an integral aspect of overall well-being, deserving the same attention as physical health. In our exclusive 'A-Z of Mental Health' series, OnlyMyHealth features insights from Dr Nimesh Desai, Senior Consultant Psychiatrist and Former Director, IHBAS, Delhi. In this segment, Dr Desai delves into the intricacies of anxiety.

What Is Anxiety

Anxiety is characterised by feelings of tension, worry, and stress, emotions that most people experience. Dr Desai said, “Anxiety is a subjective internal experience, manifesting through both physical and mental symptoms. People may feel anxious for various reasons, ranging from trivial concerns to chronic anxiety that persists throughout their lives.”

According to the Indian Journal of Psychiatry, anxiety is a typical human emotion that, when experienced in moderation, prompts a proactive and adaptable reaction to demanding or stressful situations. However, when anxiety becomes excessive, it can disrupt an individual's equilibrium, leading to dysfunction.

Also Read: Mental Health Matters: Anxiety In Women; Triggers, Challenges, And Management

How Does Anxiety Affect You?

Dr Desai talked about Hans Selye, a medical doctor and researcher, who came up with the theory of General Adaptation Syndrome (GAS).  It is a theory that explains how our body responds to stress. 

Dr Desai said, “Our body and mind respond to a stressful situation, be it real or perceived. You may notice physical symptoms, such as a rise in heart rate, dry mouth, sweaty hands, speech disorder, etc.”

Dr Desai said, “Anxiety, to a large extent, is normal and not only human but also animal kingdom response. In such cases, you can try to control your anxiety if the situation is appropriate. This is called normal anxiety when you face a situation or try to find suitable solutions.”

However, the severity of anxiety may differ from person to person. Dr Desai said, “It is essential for them to understand and try to modify themselves. You should seek help from a psychologist or a counsellor if your anxiety impacts your daily life.”

How To Treat Anxiety?

Dr Desai highlighted, “The realities of urbanisation and living in the 21st century can be stressful and anxious for most people. So not everyone needs medical treatment. Self-awareness and improved coping mechanisms can often be sufficient.”

But in cases which require medical treatment, there are multiple steps involved. Dr Desai said, “The first steps start with visiting a psychiatrist or psychologist. The medical team will help you understand your problems and their degree of severity.”

He also emphasised relaxation techniques to promote your mental and physical well-being. There are techniques, such as Jacobson's Progressive Muscle Relaxation, which helps in relaxing different muscle groups in the body to promote relaxation and reduce muscle tension. However, with the origin and advancement of yoga in India, there are various measures to manage anxiety, such as meditation.

Also Read: Mental Health Matters: What Are Anxiety Disorders? Explained

What Are The Precautions To Be Taken?

We asked Dr Desai about the precautions one should take when on medications and he listed the following:

• Consult a Doctor: Avoid starting anti-anxiety medicines or sleeping pills without professional consultation.
• Adherence to Prescriptions: Do not take medications for extended periods without following your doctor's prescribed regimen. Prolonged use of medications beyond the recommended duration is detrimental to health and can lead to addiction, impacting daily life and weakening the immune system.

Myths And Misconceptions Around Anxiety

Myth 1: All anti-anxiety agents aren't sleeping pills and vice-versa

Fact: Dr Desai said, “Taking sleeping pills for anxiety or anti-anxiety medicines for sleeping conditions is not advisable. These medications serve different purposes and should only be used as directed by a medical professional.”

Myth 2: Motivation can help relieve anxiety

Fact: Dr Desai highlighted, “In some cases anxiety is seen as a disorder and motivation alone can’t help. A proper treatment is necessary to rule out further complications.”

Golden Formula To Overcome Anxiety

Dr Desai shared the golden formula to overcome anxiety, which is deep breathing. 

• Step 1: Inhale deeply
• Step 2: Hold your breath for 10-15 seconds.
• Step 3: Now, exhale slowly
• Step 4: Repeat this process of breathing in and breathing out.

[Disclaimer: The information in this article is shared by a registered healthcare professional and is for informational purposes only. Hence, this information should not be substituted with medical treatment. You should consult with your expert if you notice any complications.]