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Anxiety is an inevitable part of life, but it doesn't have to affect our daily well-being. It is an emotional response to perceived threats and can range from mild discomfort to intense anxiety. Panic reach. In this article, we shed light on what anxiety is, where it comes from, what symptoms it triggers and how best to deal with it. We also look at useful techniques that help to alleviate anxiety and regain more control over your own life.
1 What is fear?
Fear is a natural and protective response of the body to threats. It puts us in a state of heightened alertness, where our heart rate and breathing accelerate in preparation for a potential escape or defense. This response is deeply rooted in our biology and dates back to times when humans were regularly exposed to physical danger. Although we rarely have to flee from predators today, the body often experiences the same reaction to everyday stressors such as exams, presentations or interpersonal conflicts.
However, there is a crucial difference between the helpful function of anxiety and the kind of anxiety that negatively impacts our daily lives. While anxiety can motivate us in the short term, when it gets out of control or occurs for no real reason, it can lead to serious mental and physical impairment.
2. causes and triggers of anxiety
The causes of anxiety are varied and often a mixture of external and internal factors. External stressors such as work, family conflicts or financial insecurity can trigger anxiety. Traumatic experiences, such as accidents or losses, can also trigger profound anxiety reactions.
Internal triggers are just as important. Some people have a higher tendency to anxiety for genetic reasons, while in others biochemical imbalances in the brain - for example in the serotonin or dopamine system - play a role. Childhood experiences, particularly in relation to emotional neglect or constant overprotection, can also promote the development of anxiety in adulthood.
One aspect that is often overlooked is learned behavior. If we repeatedly experience anxiety in stressful situations and resolve it through avoidance or withdrawal, this pattern is reinforced in the brain, which can lead to recurring anxiety.
3. types of anxiety disorders
There are various types of anxiety disorders, which differ in their causes and symptoms, but all have one thing in common: They affect the lives of those affected. Here are the most common forms:.
Generalized anxiety disorder (GAS)
In this form of anxiety disorder, sufferers have chronic, excessive anxiety that extends to many different areas of life. These people are often worried about everyday things, such as work, health or relationships, and these worries are often disproportionate.
Social phobia
This is an excessive fear of social interactions or being judged by others. Those affected are often afraid of embarrassing themselves or being judged negatively, which leads to them avoiding social situations or feeling extremely uncomfortable in them.
Specific phobias
A specific phobia is an intense fear of a particular object or situation, such as heights, spiders or flying. These fears can seem irrational, but lead to intense reactions that can severely restrict the lives of those affected.
Panic disorder
This disorder is characterized by recurring Panic attacks which often occur without warning. During a Panic attack sufferers experience extreme physical symptoms such as palpitations, shortness of breath, dizziness and a feeling of impending doom.
4. symptoms of anxiety
Anxiety manifests itself on different levels: physically, emotionally, cognitively and behaviorally. The physical symptoms are often the first to be noticed. They range from a racing heart and sweating to stomach problems and trembling. These physical reactions are a result of the body's "fight or flight" mechanism.
On an emotional level, those affected often feel overwhelmed, nervous or have a constant fear that something bad is going to happen. These feelings can arise for no clear reason and often persist for a long time.
Cognitively, anxiety leads to excessive rumination, negative thoughts and a distorted perception of danger. These thoughts often reinforce the anxiety and create a cycle in which negative expectations and fears keep recurring.
Behavioral symptoms include avoiding situations that could trigger anxiety or maintaining control rituals. For example, sufferers may avoid crowds or compulsively prepare themselves to feel safe.
5 How fear influences everyday life
The impact of anxiety on daily life can be profound. Sufferers often withdraw from social activities, which can affect their relationships with friends and family. This isolation can increase feelings of loneliness and make them feel even more helpless and anxious.
In the workplace, anxiety can severely affect concentration and productivity. People with chronic anxiety often have difficulty focusing on their tasks, and their constant tension can lead to burnout or other physical ailments.
Physical health also suffers. People who suffer from anxiety often report insomnia, headaches, muscle tension and other stress-related symptoms. In the long term, untreated anxiety can increase the risk of serious health problems such as heart disease.
6. medicinal plants for anxiety
Wild jasmine is valued in traditional medicine for its calming properties. The plant's essential oils are said to have a positive effect on the nervous system by reducing feelings of anxiety and stress. Especially when used as a scented oil or in teas, wild jasmine can help to promote relaxation and relieve nervous tension. Due to its gentle, calming effect, it is considered a natural remedy to reduce anxiety and promote emotional balance.
Kava Kavaalso known as the intoxicating pepper, is a plant from the South Seas that is known for its calming properties. It contains kavalactones, which influence the neurotransmitter GABA in the brain. GABA reduces nervousness by dampening activity in the nervous system. As a result, kava kava can help to alleviate anxiety and promote a feeling of relaxation. It is considered a natural remedy for anxiety and is often used as an alternative to chemical anxiolytics.
Carawayknown for its calming properties, can help to alleviate anxiety. Its essential oils have a relaxing effect on the nervous system and can reduce stress-related tension. Caraway is often used as a tea or spice to reduce nervousness and inner restlessness. It also promotes digestion, which can be helpful, as anxiety often triggers stomach problems. Caraway therefore offers a natural way to alleviate mild anxiety and provide more relaxation.
Valerian is a well-known medicinal plant that is often used to treat anxiety and restlessness. The calming active ingredients in valerian root influence the neurotransmitter GABA in the brain, which is responsible for regulating anxiety and stress. By promoting a relaxed mood, valerian helps to alleviate nervousness and inner tension. It is often used as a tea, tablets or drops and is considered a natural remedy for calming without the side effects of strong sedatives. Valerian is particularly valued for sleep problems and mild anxiety.
Red foxglove (Digitalis purpurea) is primarily known for its effect on the cardiovascular system. The plant contains cardiac glycosides, in particular digitalin, which can strengthen and regulate heart muscle function. These substances are used in conventional medicine to treat heart failure and certain cardiac arrhythmias, as they increase the heart's contractility and stabilize the pulse.
Aconitealso known as Aconitum, is a plant that has been used in traditional medicine for its calming properties. In homeopathic doses, it is said to help relieve acute anxiety and Panic attacks by calming the nervous system and reducing inner restlessness.
With natural methods, such as the individual spagyric mixtures from Zimply Natural, your complaints can be relieved naturally and sustainably.
7. tips and strategies for dealing with anxiety
There are numerous strategies that can help to alleviate anxiety and cope with it in the long term. Here are some tried and tested methods:
Breathing techniques to calm down
Deep, controlled breathing can help to calm the nervous system and alleviate the physical symptoms of anxiety. One simple method is 4-7-8 breathing: sit or lie down comfortably and relax your shoulders. Inhale slowly through your nose and count to 4 internally. Hold your breath and count to 7. Exhale through your mouth and count to 8, releasing your breath completely. Repeat this exercise 4-6 times.
Progressive muscle relaxation
This technique involves tensing and relaxing different muscle groups one after the other. This promotes relaxation throughout the body and helps to reduce the physical symptoms of anxiety.
Mindfulness and meditation
Mindfulness exercises help you to consciously perceive the moment and distance yourself from negative thoughts and worries. Regular meditation can reduce stress levels and improve Resilience against anxiety. One example of this is the body scan: Lie down comfortably or sit in a relaxed position, close your eyes and concentrate on your breath. Start with your feet: direct your attention to your toes and feel whether you perceive any tension or discomfort. Simply notice the sensations without judging them and consciously relax this area. Slowly work your way upwards: mentally wander through your body, starting with your feet, through your legs, abdomen, back, arms and shoulders, to your head. Pay attention to sensations such as warmth, cold, tingling or tension in each area and let them go. Breathe calmly and deeply as you move from one area of the body to the next. Let go of all tension with each exhalation. Complete the body scan by taking a few deep breaths and noticing the feeling of relaxation throughout your body.
Regular exercise and sport
Exercise is one of the most effective ways to reduce anxiety. Just 30 minutes of moderate exercise, such as walking or swimming, can release endorphins and reduce stress levels.
Structured daily planning
Uncertainty is a major trigger for anxiety. A clear structure in everyday life, such as creating to-do lists or using a calendar, can help to regain control and reduce stress.
8 Dealing with anxiety in the long term
Anxiety rarely disappears overnight - dealing with it is an ongoing process that requires time, patience and self-compassion. It's important to recognize that small steps forward are valuable. We often want quick fixes to our anxiety, but the reality is that the road to recovery tends to be in small steps. Each step, no matter how small, brings us closer to a life where anxiety has less power over us. Rewarding and recognizing ourselves for this progress can positively reinforce the process and strengthen our confidence in our own abilities.
Over time, many people develop an inner strength that is known as Resilience is known. This Resilience makes it possible to cope better with stressful situations and to be less prone to excessive anxiety reactions. Resilience does not mean that anxiety or stress disappear, but that we learn to manage them and not let them overwhelm us. It is a skill that can be strengthened through conscious self-care, building healthy habits and actively confronting our own fears.
A crucial aspect of dealing with anxiety is the Acceptance. We often try to suppress or fight anxiety, but this often makes it even stronger. By accepting fear as a natural part of life, we can regain control over our reactions. Anxiety is part of the human experience, and rather than ignoring or denying it, it is more helpful to deal with it and find ways to manage it. Acceptance means not letting fear control us, but recognizing that it is there without taking over our lives.
Ultimately, it is important to realize that Fear is a companion in life that will not always disappear, but can be lessened in intensity. By taking care of our mental health with patience and self-care, we can learn to accept and manage anxiety - instead of letting it control us.
9 FAQ: Questions about anxiety
What is the difference between normal anxiety and an anxiety disorder?
The difference between normal anxiety and an anxiety disorder lies in the intensity, duration and impact on daily life. Normal fear is a natural reaction to stress or threats that is temporary and helps us to deal with challenges, e.g. during exams or important events. It disappears as soon as the stressful situation is over. Anxiety disorders on the other hand, are excessively strong, persistent and often without a specific trigger. They can have a severe impact on life and go beyond the normal anxiety reaction. Those affected often have persistent feelings of anxiety or Panic attacksthat make everyday life difficult and severely restrict social, professional or other areas of life.
Can an anxiety disorder be cured?
An anxiety disorder cannot usually be completely cured, but it can be treated and controlled. Through Therapies such as cognitive behavioral therapy (CBT), Mindfulness exercises, Relaxation techniques and Lifestyle changes sufferers can significantly reduce their symptoms. In some cases, the following also help Medication. The aim of the treatment is to alleviate the anxiety and improve the way it is dealt with so that many people can lead a largely anxiety-free life in the long term.
Can anxiety cause physical symptoms?
Yes, anxiety can cause physical symptoms. By activating the "fight-or-flight" mechanism, the body releases stress hormones such as adrenaline, which trigger a range of reactions. Common symptoms include a racing heart, sweating, trembling, shortness of breath, dizziness and stomach problems. These physical reactions are unpleasant but not usually dangerous. They reflect the increased alertness of the body as it prepares for a potential threat. As soon as the anxiety subsides, the symptoms usually disappear again.
