How to Overcome Generalized & Panic Anxiety Disorder
Anxiety disorders have become an increasingly common diagnosis in the United States. As much as 13% of the general population may have symptoms of anxiety disorders like those outlined in the fourth edition of the American Psychiatric Association's Diagnostic and Statistical Manual of Mental Disorders (DSM IV). Anyone can develop these problems, though women are more likely than men to suffer generalized anxiety disorder (GAD) and panic anxiety disorder (PAD). The specific cause of these anxiety disorders has not been determined. Living with GAD or PAD can be difficult, but managing the disease can make life easier.
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Instructions
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Learn about the symptoms of the disorders, and try to identify them as they come. Consider asking a friend or loved one about your behavior and ask that person to tell you when you're exhibiting signs of PAD or GAD.
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Keep a log of times when the symptoms are most pronounced. Write down the time and place of each attack, along with the circumstances that triggered the feelings of anxiety. The aim is to learn to avoid trigger situations -- or to work through them with a therapist.
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Make an appointment with your family doctor to go over the symptoms you've been experiencing, and get a full physical exam to rule out any physiological causes. Ask about heart problems, hypertension or blood sugar issues if you've been experiencing palpitations or dizziness. Request a referral to a therapist.
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See a therapist for an anxiety screening -- and be honest with the therapist. Answer questions as completely as possible, and share your symptom log with the therapist to help identify triggers. Follow the directions provided in therapy sessions to control and combat PAD and GAD attacks, and stay current on any medications prescribed.
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Ask for support from friends and family members, or join a local support group -- or both. Try to avoid beating yourself up over your condition. People with anxiety disorders are not weak or crazy -- they just have an illness. Keep loved ones and support group members apprised of your progress, concerns and treatment.
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Remove unnecessary distractions and sources of stress. Try to pare down your daily or weekly activities by giving up those that cause you the most stress. Ask your spouse or a family member to help with activities such as housekeeping or bill paying. Request time off or a schedule change at work to help streamline your schedule.
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Try a new activity designed for relaxation and/or stress-relief, such as yoga, meditation, jogging or knitting. Make time for the activity each day, and make it a time for reflection.
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Tips & Warnings
Symptoms of GAD include worrying or obsession, shortness of breath, rapid heartbeat, jumpiness or twitchiness, insomnia, fatigue, difficulty concentrating, and restlessness.
Symptoms of PAD include feelings of doom or trepidation, chest pain or discomfort, heart palpatations, feeling the need to escape, sweating, trembling, and shortness of breath.
Many anxiety disorders are diagnosed alongside other mental health issues such as depression. Be sure to discuss depression with your doctor.
If you have thoughts of death or suicide, seek medical help immediately.
