Anxiety is a normal stress response — it alerts us to danger or challenge. But when it becomes chronic, overwhelming, or disproportionate, it can turn into a disorder that disrupts daily life.
Common Anxiety Disorders
Generalised Anxiety Disorder (GAD) – constant, excessive worry about everyday things.
Panic Disorder – sudden, intense bursts of fear (“panic attacks”) that peak within minutes.
Social Anxiety Disorder – fear of judgment, embarrassment, or rejection in social situations.
Phobias – intense fear of specific things (heights, spiders, flying, etc.).
Obsessive-Compulsive Disorder (OCD) – intrusive thoughts (obsessions) and repetitive behaviours (compulsions).
Post-Traumatic Stress Disorder (PTSD) – anxiety and re-experiencing after trauma.
⚡ What a Panic Attack Feels Like
A panic attack often feels like a wave of terror out of nowhere — even when you’re safe.
Typical symptoms include
Rapid heartbeat or palpitations
Shortness of breath, chest tightness
Dizziness, shaking, sweating
Chills or hot flashes
Feeling detached or “unreal”
Fear of dying, fainting, or “going crazy”
Most attacks last 5–20 minutes but can leave exhaustion and dread of recurrence.
🔍 Root Causes & Triggers
Biology: imbalance in neurotransmitters (serotonin, GABA, norepinephrine)
Genetics: family history of anxiety or mood disorders
Stress & trauma: ongoing stress, loss, or early-life adversity
Personality: perfectionism, sensitivity, need for control
Lifestyle: caffeine, sleep deprivation, alcohol, stimulant use
🧩 Diagnosis
A professional (psychiatrist, psychologist, or clinical therapist) will assess:
Medical history (to rule out thyroid, heart, or other physical causes)
Duration and intensity of symptoms
How does it affect daily life?
Screening tools like the GAD-7 or Panic Disorder Severity Scale
💊 Treatment Options That Work
1. Psychotherapy (First-Line Treatment)
CBT (Cognitive Behavioural Therapy): teaches you to identify and change distorted thoughts that trigger anxiety.
Exposure therapy: gradual, safe exposure to feared situations to retrain the brain.
Mindfulness-based therapy: strengthens present-moment awareness and reduces rumination.
2. Medication (When Needed)
SSRIs (e.g., escitalopram, sertraline): balance serotonin levels.
SNRIs (e.g., venlafaxine, duloxetine): similar effect with added norepinephrine modulation.
Benzodiazepines (e.g., clonazepam, alprazolam): rapid relief but only short-term use due to dependency risk.
Beta-blockers (e.g., propranolol): reduce physical symptoms like a racing heart.
Medication is most effective when combined with therapy.
🧘 Self-Help & Lifestyle Strategies
Breathe properly: slow, deep belly breathing or the 4-7-8 technique calms panic quickly.
Exercise regularly: 30 minutes a day can reduce anxiety as effectively as medication in mild cases.
Sleep well: aim for 7–8 hours; poor sleep worsens anxiety.
Cut caffeine and alcohol: both can trigger panic and restlessness.
Practice grounding: focus on sensory details (what you can see, touch, hear, smell, taste).
Keep a thought log: tracking triggers helps you see patterns and progress.
Build support: talk to trusted friends, family, or a therapist.
🌱 Complementary Approaches
Meditation & yoga: proven to lower cortisol and calm the nervous system.
Herbal aids (mild anxiety only): ashwagandha, chamomile, passionflower, or L-theanine — always check for interactions if on meds.
Nutrition: stable blood sugar and magnesium-rich foods (leafy greens, nuts, seeds) support calmness.
🚨 When to Seek Immediate Help
Panic attacks are frequent and unpredictable.
You avoid places or activities out of fear of another attack.
Anxiety leads to depression, hopelessness, or suicidal thoughts.
You self-medicate with alcohol or drugs.
Call a trusted person, local helpline, or in India, AASRA (91-9820466726) or Snehi (91-9582208181) if you ever feel unsafe with your thoughts.
🧭 Key Takeaway
Anxiety and panic disorders are highly treatable. With the right mix of therapy, lifestyle adjustments, and sometimes medication, most people recover fully or manage symptoms well long-term. The goal isn’t to “eliminate anxiety” — it’s to regain control and live freely again.
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