What is Anxiety?

Anxiety is a feeling of unease, worry, or fear about an uncertain or potentially dangerous situation. It is a normal emotional response but can become a disorder when it is persistent, excessive, and interferes with daily functioning.

 

An Overview of Generalized Anxiety Disorder (GAD) as per DSM-5

GAD is characterized by excessive anxiety and worry occurring most days for at least 6 months, about various events or activities.
DSM-5 Criteria for GAD:

1. Excessive Anxiety and Worry about multiple areas (work, health, etc.).

2. Difficulty Controlling the Worry.

3. Anxiety is associated with at least three of the following symptoms:

   • Restlessness or feeling keyed up.

   • Being easily fatigued.

   • Difficulty concentrating.

   • Irritability.

   • Muscle tension.

   • Sleep disturbances.

4. Significant Distress or Impairment in social, occupational, or other areas.

5. Not due to substances, medication, or another medical condition.

 

What is a Panic Attack?

A panic attack is a sudden and intense episode of fear or discomfort that peaks within minutes and is accompanied by physical and cognitive symptoms.

DSM-5 Criteria for Panic Attack:
A panic attack must include four (or more) of the following symptoms:

1. Palpitations, pounding heart, or accelerated heart rate.

2. Sweating.

3. Trembling or shaking.

4. Shortness of breath or smothering sensation.

5. Feeling of choking.

6. Chest pain or discomfort.

7. Nausea or abdominal distress.

8. Dizziness, lightheadedness, or fainting.

9. Chills or hot flushes.

10. Paresthesia (numbness or tingling sensations).

11. Derealization or depersonalization.

12. Fear of losing control or "going crazy."

13. Fear of dying.

 

Differences Between Fear, Anxiety, and Panic

1. Fear:

   • Response to an immediate, real threat.

   • Example: Fear of a snake in the room.

2. Anxiety:

   • Response to a perceived or future threat.

   • Example: Worrying about failing an exam.

3. Panic:

   • An intense, sudden episode of fear without an immediate threat.

   • Example: Experiencing a panic attack while sitting at home.

 

Case Studies to Understand Each Terminology

1. Fear:

   • Scenario: Rajiv encounters a barking dog during his evening walk and immediately feels his heart race. He avoids the dog and feels safe once it’s gone.

   • Analysis: Fear is triggered by a present, real threat.

2. Anxiety:

   • Scenario: Priya constantly worries about her finances, even though she has savings. She feels restless, fatigued, and has trouble sleeping.

   • Analysis: Anxiety is a persistent concern about a perceived future threat.

3. Panic:

   • Scenario: Ananya suddenly experiences chest pain, shortness of breath, and dizziness in the middle of a meeting, with no apparent trigger. She fears she’s having a heart attack.

   • Analysis: These symptoms match a panic attack, marked by sudden, intense fear without an immediate threat.

 

Self-Help Tips

 

For Generalized Anxiety:

1. Practice Relaxation Techniques: Deep breathing, progressive muscle relaxation.

2. Challenge Negative Thoughts: Replace "what if" thoughts with realistic alternatives.

3. Maintain a Routine: Regular sleep, exercise, and healthy eating.

4. Limit Caffeine and Alcohol: These can worsen anxiety symptoms.

5. Focus on the Present: Practice mindfulness or meditation.

 

For Panic Attacks:

1. Ground Yourself: Use grounding techniques like naming objects around you.

2. Control Breathing: Inhale slowly for 4 seconds, hold for 4, and exhale for 6.

3. Recognize the Signs: Remind yourself it is a panic attack and not life-threatening.

4. Stay Active: Exercise to release built-up tension.

5. Avoid Triggers: Identify and minimize stressors when possible.

 

How can SEVEE Can Help?

1. Personalized Approach: SEVEE offers tailored therapy using techniques like CBT (Cognitive Behavioral Therapy) and mindfulness.

2. Understanding Triggers: Therapists help identify and manage the root causes of anxiety and panic.

3. Skill Development: Learn coping strategies for managing worry, fear, and attacks.

4. Safe Space: SEVEE provides a confidential and non-judgmental environment to explore your emotions.

5. Holistic Care: Access to psychiatrists for medication support if needed.

👉 Book a session at SEVEE Care Pvt. Ltd. today to take charge of your mental well-being. Visit www.sevee.care or call +91 9712777330 to begin your journey toward peace and balance.

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