I am very anxious and nervous

Added: Heather Purser - Date: 06.05.2022 13:34 - Views: 32329 - Clicks: 6135

HelpGuide uses cookies to improve your experience and to analyze performance and traffic on our website. Privacy Policy. Everyone gets anxious sometimes, but if your worries and fears are so constant that they interfere with your ability to function and relax, you may have generalized anxiety disorder GAD. GAD is a common anxiety disorder that involves constant and chronic worrying, nervousness, and tension. Unlike a phobia, where your fear is connected to a specific thing or situation, the anxiety of GAD is diffused—a general feeling of dread or unease that colors your whole life.

This anxiety is less intense than a panic attack, but much longer lasting, making normal life difficult and relaxation impossible. Generalized anxiety disorder is mentally and physically exhausting. It drains your energy, interferes with sleep, and wears your body out. If you have GAD you may worry about the same things that other people do, but you take these worries to a new level. Sometimes just the thought of getting through the day produces anxiety. You go about your activities filled with exaggerated worry and tension, even when there is little or nothing to provoke them.

Whether you realize that your anxiety is more intense than the situation calls for, or believe that your worrying protects you in some way, the end result is the same. They keep running through your head, on endless repeat. But no matter how overwhelming things seem now, you can break free from chronic worrying, learn to calm your anxious mind, and regain your sense of hope.

Worries, doubts, and fears are a normal part of life. Not everyone with generalized anxiety disorder has the same symptoms, but most people experience a combination of emotional, behavioral, and physical symptoms that often fluctuate, becoming worse at times of stress. In children, excessive worrying centers on future events, past behaviors, social acceptance, family matters, personal abilities, and school performance. Along with many of the symptoms that appear in adults, some red flags for GAD in children are:. HelpGuide is reader supported.

Learn more. Support from other people is vital to overcoming GAD. This person should be someone you can talk to for an uninterrupted period of time, someone who will listen to you without judging, criticizing, or continually being distracted by the phone or other people. Build a strong support system. Human beings are social creatures. Talk it out when your worries start spiraling. If you start to feel overwhelmed with anxiety, meet with a trusted family member or friend. Just talking face to face about your worries can make them seem less threatening.

Your anxious take on life may be something you learned when you were growing up. When considering who to turn to, ask yourself whether you tend to feel better or worse after talking to that person about a problem. Be aware that having GAD can get in the way of your ability to connect with others. Anxiety and constant worrying can leave you feeling needy and insecure, causing problems in your relationships. Do you test your partner? Make accusations? Become clingy? In these situations, you can quickly self-soothe and relieve anxiety symptoms by making use of one or more of your physical senses :.

Sight — Look at anything that relaxes you or makes you smile: a beautiful view, family photos, cat pictures on the Internet. Sound — Listen to soothing music, sing a favorite tune, or play a musical instrument. Or enjoy the relaxing sounds of nature either live or recorded : ocean waves, wind through the trees, birds singing. Smell — Light scented candles. Smell the flowers in a garden. Breathe in the clean, fresh air. Spritz on your favorite perfume. Taste — Slowly eat a favorite treat, savoring each bite. Sip a hot cup of coffee or herbal tea. Chew on a stick of gum.

Enjoy a mint or your favorite hard candy. Touch — Give yourself a hand or neck massage. Cuddle with a pet. Wrap yourself in a soft blanket. Sit outside in the cool breeze. Movement — Go for a walk, jump up and down, or gently stretch. Dancing, drumming, and running can be especially effective. Exercise is a natural and effective anti-anxiety treatment. It relieves tension, reduces stress hormones, boosts feel-good chemicals such as serotonin and endorphins, and physically changes the brain in ways that make it less anxiety-prone and more resilient.

For maximum relief of GAD, try to get at least 30 minutes of physical activity on most days. Exercise that engages both your arms and legs—such as walking, running, swimming, or dancing—are particularly good choices. For even greater benefits, try adding mindfulness element to your workouts. Mindfulness is a powerful anxiety fighter—and an easy technique to incorporate into your exercise program. Rather than spacing out or focusing on your thoughts during a workout, focus on how your body feels as you move.

Try to notice the sensation of your feet hitting the ground, for example, or the rhythm of your breathing, or the feeling of the wind on your skin. The core symptom of GAD is chronic worrying. But, in fact, worrying is self-generated. The trigger comes from the outside, but your internal running dialogue keeps it going. You run over the feared situation in your mind and think about all the ways you might deal with it.

But more often than not, worrying is unproductive—sapping your mental and emotional energy without resulting in any concrete problem-solving strategies or actions. This may involve challenging irrational worrisome thoughts, learning how to stop worrying , and learning to accept uncertainty in your life.

Anxiety is more than just a feeling. Your heart pounds, you breathe faster, your muscles tense up, and you feel light-headed. Your heart rate slows down, you breathe slower and more deeply, your muscles relax, and your blood pressure stabilizes. Deep breathing. This hyperventilation causes symptoms such as dizziness, breathlessness, lightheadedness, and tingly hands and feet. These physical symptoms are frightening, leading to further anxiety and panic. But by breathing deeply from the diaphragm, you can reverse these symptoms and calm yourself down.

The technique involves systematically tensing and then releasing different muscle groups in your body. As your body relaxes, your mind will follow. Research shows that mindfulness meditation can actually change your brain. With regular practice, meditation boosts activity on the left side of the prefrontal cortex, the area of the brain responsible for feelings of serenity and joy.

A healthy, balanced lifestyle plays a big role in keeping the symptoms of GAD at bay. In addition to regular exercise and relaxation, try adopting these other lifestyle habits to tackle chronic anxiety and worry:. Get enough sleep. Anxiety and worry can cause insomnia , as anyone whose racing thoughts have kept them up at night can attest. But lack of sleep can also contribute to anxiety. Improve your sleep at night by changing any daytime habits or bedtime routines that can contribute to sleeplessness. Limit caffeine. Stop drinking or at least cut back on caffeinated beverages, including soda, coffee, and tea.

Caffeine is a stimulant that can trigger all kinds of jittery physiological effects that look and feel a lot like anxiety—from pounding heart and trembling hands to agitation and restlessness. Caffeine can also make GAD symptoms worse, cause insomnia, and even trigger panic attacks. Avoid alcohol and nicotine. Having a few drinks may temporarily help you feel less anxious, but alcohol actually makes anxiety symptoms worse as it wears off.

While it may seem like cigarettes are calming, nicotine is actually a powerful stimulant that le to higher, not lower, levels of anxiety. Eat right. Going too long without eating le to low blood sugar—which can make you feel anxious and irritable—so start the day right with breakfast and continue with regular meals. Eat plenty of fruits, and vegetables, which stabilize blood sugar and boost serotonin, a neurotransmitter with calming effects.

Reduce the amount of refined carbs and sugar you eat, too. Sugary snacks and desserts cause blood sugar to spike and then crash, leaving you feeling emotionally and physically drained. CBT examines distortions in our ways of looking at the world and ourselves. Your therapist will help you identify automatic negative thoughts that contribute to your anxiety.

CBT involves learning about generalized anxiety disorder. It also teaches you how to distinguish between helpful and unhelpful worry. An increased understanding of your anxiety encourages a more accepting and proactive response to it. You learn to monitor your anxiety, including what triggers it, the specific things you worry about, and the severity and length of a particular episode. This helps you get perspective, as well as track your progress.

I am very anxious and nervous

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Anxiety disorders