If you have a chronic
condition of any sort, chances are you’re more hyper vigilant than most to
every ache, pain or passing troubling thought. For some this can be more of a
problem than the chronic condition itself. Today’s post is about “general” or
“free floating” anxiety often referred to as “general anxiety disorder” (GAD)
and what you can do about it.
General or Free Floating Anxiety: In and of itself, anxiety is a good thing as it triggers
an immediate response to danger. Without this mechanism our ancestors would
have been eaten on the Savannah's of Africa thousands of years ago. However, GAD
refers to that type of anxiety where worry and apprehension is out of
proportion to the circumstances.
What Causes it?
Genetics, upbringing, experiences, stress, diet (vitamin deficiency,
dehydration) and exercise can play a part in creating anxiety. Research shows that when changes in the brain
occur, due to things like stress, diet etc., it impact how you think and feel. Neurotransmitters,
or brain chemicals, linked to anxiety include norepinephrine, serotonin and
GABA.
Do I Have It?
Pretty much everyone has some type of anxiety. My mom and her mother were
natural “fretters,” as they always seemed to have something they were concerned
about. Every age brings it’s own challenges-20 some things are trying to figure
out what they should be doing with their lives; 30s take on a whole new meaning
as far as relationships, families etc. Then there is mid life crisis and
ultimately the oldest in society are often pissed that they spent so much of
their life obsessing and worrying over non issues.
While there are various symptom lists out there, the key here is if anxiety
and worry are getting in the way of your well being. It could be impacting
sleep, increasing fatigue or restlessness, headaches, loss of appetite,
diarrhea, nausea, muscle tension (especially in the shoulders, neck and back).
In short, general anxiety can lead to a number of symptoms, not all of which
may appear to be connected to the disorder. Symptoms will vary from individual
to individual depending upon their coping abilities, temperament, and life
circumstances.
If you identify with any of
the following 7 signs and symptoms, and they just won’t go away, you may be
suffering from an anxiety disorder:
1. Are you constantly tense,
worried, or on edge?
2. Does your anxiety
interfere with your work, school, or family responsibilities?
3. Are you plagued by fears
that you know are irrational, but can’t shake?
4. Do you believe that
something bad will happen if certain things aren’t done a certain way?
5. Do you avoid everyday
situations or activities because they cause you anxiety?
6. Do you experience sudden,
unexpected attacks of heart-pounding panic?
7. Do you feel like danger
and catastrophe are around every corner?
How to Deal with it: Because this is a blog for those affected by chronic
conditions, check with your medical provider to see if there could be an
underlying issue. With that in mind, below are various strategies to try:
• Learn about anxiety and
understand how it affects you.
• Exercise releases
neurotransmitters that create a calmer mood, burns off excess energy and stress
hormones. Even taking a walk outside for 20 minutes can make a difference. Aim
for 30 minutes of aerobic exercise daily.
• Get a massage or other
forms of body work
• Practice relaxation using
techniques such as controlled breathing, mindfulness, meditation, visualization,
and self hypnosis
• Increase exposure to light,
particularly sunlight. Be outside during the day for at least 30 minutes. If
you live in northern climates, where sun exposure is limited during the winter
months, take a vitamin D supplement.
• Eat healthy foods, avoiding
sugars and simple carbs. Opt for complex carbohydrates, such as sweet
potatoes, apples, blueberries, carrots, and garbanzo beans. Eating foods rich
in L-tryptophan, such as chicken, turkey, salmon, beef, nut butter, eggs, and
green peas, can also raise brain serotonin levels.
•
Don’t isolate. Connect with others face to face. Join a support group, visit with
friends
•
Eliminate or significantly reduce smoking, drugs, alcohol and caffeine (coffee,
sodas): Instead of calming you down they become stimulants, which is why they
are so addictive in the first place
•
Make time for fun and relaxation.
•
Change your thoughts. No matter how much you might want to center yourself to
control anxiety, if you find it just doesn’t work, consider “changing the
channel.” Go for a walk, eat a healthy snack, take a nap, color a picture, look
out the window, count something (trees, tiles or whatever), read a book, watch
a movie, pet your pet. In short, just do something different.
Because anxiety and
depression can go hand and hand, making each of them worse, seek help for
depression symptoms as well as anxiety you can’t control. Cognitive Behavioral Therapy is the most widely used therapy for anxiety disorders.
Additional Resources
