Chronic Anxiety: Causes and Coping Strategies - Psychiatry

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Nervous anxiety


This situation has been ongoing for several years.
Whenever I have planned activities, such as taking a train at a certain time or meeting friends the next day, I inexplicably become anxious.
Initially, I thought it was just discomfort, but since these are friends I've known for many years, I shouldn't have such issues.
Yet, I still don't understand why this happens! There have been several occasions where I canceled plans with friends because of this.
In the past year or two, I've noticed that I also experience this problem when I have plans with family.
I get so anxious that I can't eat, feel dizzy and nauseous, experience total body weakness, and in severe cases, I have numbness, cold sweats, and can't continue with the plans.
This really troubles me.
What could be the underlying issue?

Xiao Shan, 20~29 year old female. Ask Date: 2013/10/08

Dr. Ding Shuyan reply Psychiatry


Hello, this kind of anticipatory anxiety is something many people experience, though the severity can vary.
Your situation seems to be worsening, and if you're also experiencing physical discomfort, it's best to see a doctor.
Individuals who are more impatient or perfectionistic tend to experience this more.
Some may have an anxiety disorder or are under significant life stress.
Regardless, these anxiety symptoms can be quite bothersome, but they typically respond well to treatment.
Therefore, no matter the situation, I encourage you to seek medical advice as soon as possible.
You might find that a few sessions could resolve your issues, and you may regret having delayed and worried for so long.
If only you had known to see a doctor sooner.
After consulting with a physician, whether or not to follow their recommendations is ultimately your decision; you are not obligated to accept treatments that you have doubts about.
In Taiwan, outpatient services are quite affordable and convenient, so please don't hesitate to consult a doctor.
Wishing you all the best.
Sincerely, Dr.
Ding Shuo-Yan.

Reply Date: 2013/10/08

More Info


Chronic anxiety can be a debilitating condition that significantly impacts daily life, relationships, and overall well-being. Your description of feeling intense nervousness and physical symptoms such as dizziness, nausea, and sweating in anticipation of planned events suggests that you may be experiencing a form of anxiety disorder, possibly generalized anxiety disorder (GAD) or social anxiety disorder. These conditions can manifest in various ways, including anticipatory anxiety, where the mere thought of an upcoming event triggers overwhelming fear and discomfort.


Understanding the Causes of Chronic Anxiety
Chronic anxiety can stem from a variety of factors, including:
1. Genetic Predisposition: Family history of anxiety disorders can increase the likelihood of developing similar issues.

2. Environmental Factors: Stressful life events, such as trauma, loss, or significant changes, can trigger anxiety.

3. Biochemical Imbalances: Neurotransmitters like serotonin and dopamine play a crucial role in mood regulation. Imbalances can contribute to anxiety symptoms.

4. Cognitive Patterns: Negative thought patterns, such as catastrophizing or excessive worrying, can perpetuate feelings of anxiety.

5. Lifestyle Factors: Poor diet, lack of exercise, and insufficient sleep can exacerbate anxiety symptoms.


Coping Strategies for Chronic Anxiety
1. Cognitive Behavioral Therapy (CBT): This is one of the most effective treatments for anxiety disorders. CBT helps individuals identify and challenge negative thought patterns and develop healthier coping mechanisms.

2. Mindfulness and Relaxation Techniques: Practices such as meditation, deep breathing exercises, and yoga can help calm the mind and reduce physical symptoms of anxiety. Mindfulness encourages living in the present moment, which can alleviate worries about future events.

3. Gradual Exposure: If certain situations trigger your anxiety, gradually exposing yourself to these situations in a controlled manner can help desensitize your response. Start with less intimidating scenarios and work your way up.

4. Physical Activity: Regular exercise is known to reduce anxiety levels. It releases endorphins, which are natural mood lifters, and can help mitigate the physical symptoms of anxiety.

5. Healthy Lifestyle Choices: Maintaining a balanced diet, ensuring adequate sleep, and avoiding excessive caffeine and alcohol can significantly impact your anxiety levels.

6. Social Support: Sharing your feelings with trusted friends or family members can provide relief. Sometimes, just knowing that others understand your struggles can be comforting.

7. Professional Help: If your anxiety is significantly impacting your life, seeking help from a mental health professional is crucial. They can provide a proper diagnosis and recommend appropriate treatment options, which may include therapy and medication.

8. Journaling: Writing down your thoughts and feelings can help you process your emotions and identify triggers for your anxiety. It can also serve as a tool for reflection and self-discovery.


Conclusion
It’s important to recognize that chronic anxiety is a common issue, and you are not alone in your experiences. The symptoms you describe, such as feeling physically unwell in anticipation of social events, are valid and can be addressed through various coping strategies and professional support. Remember, overcoming anxiety is often a gradual process, and it’s okay to seek help along the way. With the right tools and support, you can learn to manage your anxiety effectively and improve your quality of life.

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