Anxiety: by what do we recognize it and how to help

Experiencing mild anxiety is accepted as part of our lives as we face different challenges on a daily basis. However, when the levels of this anxiety become too high and often uncontrollable, it gets to the point where ordinary everyday things cannot be performed. Anxiety and fear become such a constant part of it that it often leads to panic attacks. They define anxiety as one of the modern diseases, alongside which they talk about the importance of paying attention to our mental health. The Covid-19 pandemic has further contributed to its spread, which in turn has made this problem more visible. A problem that has started to be talked about much more openly and not swept under the carpet, as was usually the case before.

What are the basic types of anxiety?

Anxiety can have different manifestations and equally different causes. For example, generalised anxiety disorder involves persistent and excessive anxiety, worrying about everyday problems such as health, work or finances. It is usually difficult to control and affects how you feel physically. It often occurs alongside other anxiety disorders or depression. Social phobia or social anxiety disorder involves high levels of anxiety in social situations because of fear of rejection and being judged by others.

Panic disorder, on the other hand, involves recurrent episodes of sudden feelings of intense anxiety or terror that peak within minutes and then so-called panic attacks occur. These in turn can lead to anxiety that they will occur again, or to avoidance of situations in which they have occurred. Agoraphobia is also considered a type of anxiety disorder. It involves avoiding people, crowds, places and situations that may also lead to a panic attack. A feeling of helplessness appears and leads to conscious isolation from the outside world.

Specific phobias that we sometimes develop over time or in certain situations are also manifestations of anxiety. For example, fear of animals, insects, places or people, such as claustrophobia, which causes anxiety about enclosed or narrow spaces. Here we can also add the constant fear of a physical health problem. Obsessive-compulsive disorder (OCD) is also a type of anxiety, in which a different obsession with repetitive, routine behaviours manifests as a way of coping with anxiety. Post-traumatic stress disorder (PTSD), on the other hand, develops after experiencing a traumatic life event. It involves upsetting memories, flashbacks, nightmares and difficulty sleeping and is often triggered suddenly, even when time has passed since the negative experience.

How do we recognise the symptoms of anxiety?

One of the main symptoms of anxiety disorders is difficulty coping with fears and worries. Common signs and symptoms of anxiety include feelings of nervousness, restlessness or tension, as well as a sense of impending danger and panic. Anxiety can make you feel scared or powerless, as if something bad is going to happen or you are in danger. It manifests physically through a rapid heart rate, rapid breathing, sweating, shaking, and feeling weak or tired. You may also recognize anxiety with lack of concentration, trouble sleeping, and having gastrointestinal problems. While ordinary anxiety can be easily controlled, it lacks this control and leads to constant avoidance of things that cause panic and anxiety. This can affect your daily life because you worry too much about the past, present or future and find it difficult to think about anything else.

The causes of anxiety are not fully understood, nor are the reasons why some people get to the point where it interferes with their lives. It is thought that a number of factors contribute to anxiety disorders, and that women are more likely to develop them than men. The things that can lead to this type of disorder are called risk factors. These can be experiencing a traumatic event that increases the risk of post-traumatic stress disorder. Having another mental disorder, such as depression, is also a risk factor. Emotional, physical and sexual abuse or rejection by parents in childhood is also associated with anxiety disorders that manifest later in life. Low self-esteem, stressful or negative life events, such as the loss of loved ones, serious illness, or caring for someone who is ill, can also make you feel overwhelmed and anxious. Alcohol and drug abuse can also contribute to the onset of an anxiety disorder, and some people use these substances specifically to hide or relieve anxiety symptoms. These can go away with time, but they can also get worse, so it is a good idea to take action early and seek medical help so that you can get back to a normal routine.

What can help with increased anxiety?

When the symptoms become difficult to control and you feel that you are in crisis, that you are feeling inadequate, even carrying out normal daily duties, it may be a good idea to consult a specialist. Anxiety disorders are usually treated with psychotherapy, with medication, and sometimes a combination of the two is recommended. In psychotherapy, specific types of therapies such as cognitive-behavioral or exposure therapies may be used, which focus specifically on addressing the fears that underlie the anxiety disorder and helping to build thinking and behaviors that help you feel less anxious and fearful.

As for medications - they don't cure anxiety disorders, rather they help relieve symptoms, especially if the crisis is more severe and prolonged. Antidepressants are sometimes prescribed and are used to treat depression, but can also be useful to treat anxiety disorders. They can help control mood or stress. You may need to try several different types before you find one that improves your symptoms, and it's good to know that they work in a cumulative way before they take effect. Drugs from the benzodiazepine group are also used to reduce symptoms of anxiety, panic attacks or intense fear and worry. Although sometimes used for generalized anxiety disorder, they have both advantages and disadvantages. They usually work faster than antidepressants, but they can also cause dependence. The other thing that is important to know is that they should be stopped gradually, not suddenly, because they can re-intensify anxiety symptoms. Beta-blockers are sometimes prescribed to relieve physical symptoms such as rapid pulse and tremors, but these only help for short periods and can be used 'as needed' to reduce acute anxiety. The choice of the correct drug, dose and treatment plan should be made under the supervision of an expert and be completely individual to the person and their medical condition.

The more you know about the causes of anxiety, the better equipped you will be to manage symptoms and the easier it will be to manage crises. In addition to therapy and medications, sometimes it is good to change some daily habits. For example, you might cut down on foods and drinks that contain caffeine, such as coffee, tea, colas, energy drinks, and chocolate, because it can worsen the symptoms of anxiety disorders. Alcohol should also be stopped or at least limited, and all things that further excite the nervous system can be added here. Exercise more, with brisk aerobic exercise, jogging and cycling helping to reduce stress and improve mood. Yoga practices also help immensely in this. Sleep problems and anxiety disorder often go hand in hand. That's why it's important to make an evening relaxation routine before sleep that you repeat daily - it could be drinking tea, taking a relaxing bath or shower, reading a favourite book. Meditation is also recommended for relaxation, but it's good to do daily, even for 10-15 minutes, especially before bed. Writing down your thoughts in a notebook before the end of the day can help you relax so you're not struggling with anxious thoughts all night. Meetings with family and friends also help. People who have a close group of friends who support them and talk to them have lower levels of social anxiety. And some find it helpful and uplifting to talk to others who are experiencing the same symptoms and emotions. You may therefore seek the option of group therapy if you find it easier to share in front of a group of strangers, because often a person in these situations is more willing to share more personal worries and anxieties.

Don't waste time and quickly and easily start a campaign in a few easy steps.

How can we help a friend who is in crisis and suffering from anxiety by organizing a charity campaign through the fundraising platform PavelAndreev.ORG

As we mentioned at the beginning, more and more people are being affected by anxiety attacks, but not everyone can afford psychotherapy treatment (and it can usually last for years), as well as prolonged medication. At the same time, when anxiety crises become more frequent, this help is needed. That's why online fundraising through the PavelAndreev.ORG platform makes it possible to organize a charity campaign for a close friend, colleague, neighbor, or just someone you want to help.

By logging into the site and following the steps, it is very easy to start the campaign at least technically. But much more important is how you present the story of the person you want to raise funds for. So you need to create an emotional narrative that the audience will be able to relate to, to show this person going through what they're going through. This helps find donors and makes it easier to share the fundraising on social media. Yes, once you've created your campaign through the PavelAndreev.ORG fundraising platform, be sure to use social media to spread your cause and reach more people through a public post. Share also through your daily communication with colleagues, relatives, acquaintances who would also contribute to the spread of this crowdfunding campaign and will also share it.