Do you feel that anxiety has become your inseparable companion? Are you tormented by persistent thoughts, tension and unpleasant physical sensations? You are not alone! Many people struggle with similar problems. In this article, we’ll take a closer look at the causes of constant anxiety and give you tips on how to deal with it.
What is anxiety?
Anxiety is the body’s natural reaction to stressful situations. It is an emotional state characterized by anxiety, tension, nervousness and worry. In small doses, anxiety can be motivating and help you cope with challenges. However, when it becomes chronic and impedes daily functioning, it can be a signal that you need help.
The most common causes of constant anxiety
There are many factors that can contribute to constant anxiety. Here are some of the most common:
1 Long-term stress:
Living a busy life, time pressure, problems at work or in private life are common sources of stress, which over time can lead to the development of chronic anxiety.
2 Traumatic experiences:
Going through traumatic events, such as an accident, violence or the loss of a loved one, can leave a lasting mark on the psyche and contribute to anxiety and distress.
3. genetic factors:
Genetic predisposition also plays a role in the development of anxiety disorders, including constant worrying.
4 Mental disorders:
Anxiety can be a symptom of various mental disorders, such as:
- generalized anxiety syndrome,
- obsessive-compulsive disorder (OCD),
- post-traumatic stress disorder (PTSD),
- phobias.
5 Physical health problems:
Some diseases and health conditions, such as thyroid disease, diabetes or vitamin deficiencies, can also manifest as anxiety.
6 Lifestyle:
Inappropriate lifestyles, such as lack of sleep, unhealthy diet, excessive caffeine or alcohol consumption, can exacerbate symptoms of anxiety.
7. low self-esteem:
People with low self-esteem often feel anxious in social situations or when faced with challenges.
Symptoms of constant anxiety
Constant anxiety can manifest on both mental and physical levels. The most common symptoms include:
Mental symptoms:
- excessive worrying,
- concentration difficulties,
- memory problems,
- irritability,
- emotional tension,
- feelings of fear or panic,
- sleep problems.
Physical symptoms:
- accelerated heartbeat,
- abdominal pains,
- nausea,
- dizziness,
- trembling hands,
- excessive sweating,
- dry mouth,
- feeling of shortness of breath.
How to deal with constant anxiety?
If constant anxiety is hindering your daily functioning, it is worthwhile to get help from a specialist. A psychotherapist will help you identify the causes of your anxiety and develop effective coping strategies.
In addition to therapy, there are many things you can do on your own to reduce anxiety symptoms:
1. Ensure a healthy lifestyle:
- get enough sleep,
- Eat healthy,
- exercise regularly,
- Limit the consumption of caffeine and alcohol.
2. learn relaxation techniques:
- meditation,
- yoga,
- breathing exercises,
- progressive muscle relaxation.
3 Identify and avoid stressors:
- Try to avoid situations that make you feel anxious,
- learn assertiveness,
- delegate tasks,
- prioritize.
4 Focus on the present:
- practice mindfulness,
- focus on the here and now,
- Don’t worry about the past or the future.
5 Talk to someone close to you:
- Sharing your concerns with a trusted person can bring relief and help you see the problem from a different perspective.
When to seek the help of a specialist?
If, despite following the above tips, anxiety persists or worsens, be sure to see a doctor or psychotherapist. Help from a specialist may be necessary when:
- Anxiety makes it difficult for you to function on a daily basis,
- anxiety symptoms are intense and last a long time,
- have suicidal thoughts.
Remember, you don’t have to deal with it alone! Professional help can help you get back to mental balance and enjoy life.
