Understanding & Managing Generalized Anxiety
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Understanding Anxiety
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Anxiety Disorder
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Effects of Anxiety on the Body
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Causes of General Anxiety Disorder
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Co-Occurrences of Generalized Anxiety Disorder
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Symptoms of Anxiety
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Strategies To Manage Anxiety
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Things To Remember
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Practice PMR
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Deep Breathing
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Quiz

Understanding &
Managing
Generalized Anxiety
UNDERSTANDING ANXIETY
Nervousness and anxiety are normal feelings in day-to-day life. Everybody has periodic anxiety or worry. If you are mild to moderately anxious, you can focus better and be more driven. Overwhelming sensations of confusion, helplessness, and worry that are out of proportion to the likelihood or actual gravity of the dreaded event are the hallmarks of severe anxiety. An abnormal level of anxiousness is when it interferes with daily functioning. Such worry may be a sign of a more serious problem, such as depression, or it may be a symptom of generalized anxiety disorder.
It’s normal to feel anxious to some extent. You might have worry or anxiety when faced with a significant decision, an exam, an interview, or a problem at work. Anxiety might be beneficial. For example, anxiety keeps us safe by focusing attention and the recognition of potentially hazardous situations.
But anxiety disorders are more than just infrequent episodes of moderate fear and worry you could experience from time to time. An anxiety disorder takes place when anxiety interferes with your ability to function, and you often overreact when something triggers your emotions. Anxiety issues ought to make it difficult to get through the day when you are not able to control your responses to certain situations. Fortunately, there are various effective treatments for anxiety disorders.
Anxiety disorder is one of the many mental health issues. If you have anxiety, you may respond to certain situations and objects with fear and dread. You may also have physical signs of anxiety, such as sweating and a pounding heart.


ANXIETY DISORDERS:
Anxiety disorders develop when a person has both physical and emotional symptoms. These disorders interfere with a person’s ability to get along with others. They also influence daily activity. Women are twice as likely as males to struggle with anxiety disorders. Panic attacks, phobias, and generalized anxiety disorder are some examples. When you have generalized anxiety disorder, you are concerned and agitated about a variety of daily events and activities.
Often, the source of anxiety problems is unknown. Many people with anxiety disorders claim to have always felt uneasy and worried. This issue might arise at any age. Anxiety disorders are frequently associated with other issues, such as mental health concerns, depression, substance abuse problems, and a bodily condition, such as heart or lung problems. A thorough medical examination may be required before an anxiety disorder can be diagnosed.
While some worry is acceptable and even healthy, excessive, or chronic anxiety can negatively affect one’s physical and emotional well-being. Your quality of life may be impacted by anxiety disorders like PTSD, social anxiety disorder, and generalized anxiety disorder (GAD). If worry is affecting your everyday activities or general well-being, you should seek professional assistance.
If you ever suffer from severe anxiety symptoms, you might want to get support and guidance from a mental health expert or your healthcare provider. You are not alone, and managing your anxiety is manageable with accessible solutions.

American Family Physician, 106(2), 157- 164.

Effects of Anxiety on the Body
Although everyone experiences anxiety occasionally, persistent anxiety can negatively impact one’s quality of life. Anxiety is most commonly associated with behavioral changes, but it can also have detrimental effects on your physical health. To find out more about the main physical symptoms of anxiety, please see the diagram:


Reference: Cherney, K. (2023, November 13). Effects of anxiety on the body. Medically reviewed by D. R. Wilson. Healthline.
Medical illustration by Bailey Mariner. Retrieved from, https://www.healthline.com/health/anxiety/effects-on-body

Causes of General Anxiety Disorder

Reference: Generalized anxiety disorder – Symptoms and causes – Mayo Clinic

Co-Occurrences of Generalized Anxiety Disorder
Panic Attacks
An abrupt, overwhelming sensation of fear or worry without a known reason or when there is no danger is known as a panic attack. Panic attacks are common. They can occasionally happen to healthy individuals. An attack often lasts between five and twenty minutes, but it can last longer. It begins abruptly. About ten minutes after the attack begins, you experience the most anxiety.
Feelings of impending death or losing control over oneself, fast breathing (hyperventilation), tingling or numbness in the hands or lips, and a beating heart are some of the symptoms. You can have sweats, vertigo, or trembling. Chest tightness or soreness, as well as irregular heartbeat, are additional symptoms. These symptoms appear abruptly and without warning.
At times, the severity of a panic attack’s symptoms can make you think you’re experiencing a heart attack. Numerous symptoms of a panic attack might also be present in other medical conditions, such as Chronic obstructive pulmonary disease (COPD), hyperthyroidism, or coronary artery disease. Before the diagnosis of an anxiety disorder, a thorough medical examination may be required. Panic disorder is defined as having recurrent unplanned panic attacks and worrying about the attacks.
Phobias
Phobias are known as extreme, illogical anxieties that interfere with day-to-day functioning. Phobia sufferers experience fears that are excessive for the actual threat. Their fears are beyond their control. Phobias are common. They can occasionally coexist with other illnesses like Tourette’s syndrome or panic disorder. The way that most people deal with phobias is by avoiding the thing or circumstance that makes them feel anxious. This is called avoidance behavior. When your avoidance behavior is so bad that it starts to interfere with your everyday activities, you may have a phobic disorder. Phobias can be treated with professional help to reduce feelings of fear and anxiety. Phobia disorders fall into three categories:







https://www.therecoveryvillage.com/mental-health/panic-disorder/panic-disorder-with-agoraphobia/
Symptoms of Anxiety

Restlessness

Dizziness

Shortness of breath

Increased heart rate

Chest pain

Numbness in hands

Hot flashes or chills

Uneasiness

Sweaty hands/feet

Avoidance of situations






















Things To Remember

Exercise regularly

Get enough sleep

Keep yourself in good health

Talk to family and friends

Eat a healthy and nutritous diet



Practice PMR
Progressive Muscle Relaxation (PMR) can be defined as a relaxation response to daily stressors. This psychophysical treatment helps clients become more aware of their bodily sensations and posture while also easing physical pain and tension. The goal of PMR is to help people systematically relax particular muscle groups, become more aware of their body’s feelings, and transition from a concentrated to a more detached, or even relaxed, awareness of themselves. It has been proven to be a successful treatment for stress and anxiety, and relaxation therapy professionals are using it more frequently.
Please watch the following video –


Deep Breathing
Deep breathing is very effective at controlling anxiety. Below are simple steps you can follow to manage your anxiety:
- Inhale: Take a deep, cleansing breath through your nose.
- Hold: Hold the air in your lungs for four seconds.
- Exhale: Slowly release the air out of your mouth.
- Pause: Allow for a moment to pass before you take your next breath.
- Paying Attention: As you inhale, hold, exhale and pause, close your eyes and concentrate on the breath and the sensation of the air filling your lungs.
- Observations: Permit your thoughts to note any physical or emotional sensations you may be having. When you become aware of an issue that you have been ignoring, these self-observations can be quite beneficial. Your back may hurt, your forehead may feel tense, your jaw may clench, or you may feel pressure building up in your chest. You then have the chance to relax that area of tension. You can address the possible emotional problem that may be influencing your physical condition on a deeper level.
(Please watch the video to practice)

END OF MODULE QUIZ
Quiz Question 1: What distinguishes severe anxiety from normal feelings of nervousness or worry?
- a) Feeling mild nervousness before a significant decision
- b) Experiencing overwhelming sensations of confusion and helplessness
- c) Being slightly anxious before an exam
- d) Feeling moderate anxiety during a job interview
Quiz Question 2: Which of the following is NOT a symptom of anxiety?
- a) Increased heart rate
- b) Cold or sweaty hands or feet
- c) Excessive sleepiness
- d) Restlessness
Quiz Question 3: What is the primary characteristic of an anxiety disorder?
- a) Moderate fear and worry that occurs occasionally
- b) Inability to function due to anxiety interfering with daily life
- c) Mild nervousness before significant decisions
- d) Experiencing occasional panic attacks
Quiz Question 4: Which strategy is recommended for managing anxiety?
- a) Increase caffeine intake
- b) Avoid thinking about past experiences
- c) Practice deep breathing and relaxation techniques
- d) Engage in negative self-talk
Quiz Question 5: What is the primary goal of Progressive Muscle Relaxation (PMR) in managing anxiety?
- a) Increase muscle tension
- b) Reduce physical pain and tension
- c) Heighten anxiety levels
- d) Improve cognitive functioning