Do you ever get all worked up, antsy, or on edge before a big event? Or have you had moments where your hands get all sweaty, your heart starts racing, and your mind will not calm down for no good reason? These are typical signs of anxiety, which is when you feel uneasy, worried, and scared for seemingly no reason. Millions of people around the globe deal with it too.

We all feel anxious from time to time, but for some people, it becomes a constant and overwhelming problem. It can sneak up on you out of nowhere, taking over your mind and making it hard to live a normal life. That is why it is so important to know about the different kinds of anxiety and what causes them.

Speaking one’s mind about anxiety is crucial because it helps us understand this common mental health issue better and encourages people to get the help they need and manage it. Anxiety can really affect our daily lives and how we feel in general. So it is important to take a closer look at anxiety - what types there are, what the symptoms are, what causes it, and most importantly, how we can deal with and overcome it.

Navigating the types of anxiety

There are two types of anxiety: 1) Regular anxiety and 2) Anxiety disorder.

Regular anxiety: Regular anxiety is the kind of anxiety we often experience daily. Before any important work or social event, during our exam or viva, we experience this kind of anxiety.

Anxiety disorder: Anxiety disorder happens suddenly without any particular reason, like having constant stress, staying worried, excessive fear, trauma, panic attacks, staying absent-minded, and many more. Anxiety disorder is unlike regular anxiety because it requires proper treatment and care.

Examples of anxiety disorder include:

Generalized Anxiety Disorder (GAD): Suffering from GAD hits extreme anxiety levels. They constantly worry about silly matters, which keeps them restless and give uncontrollable thoughts.

Obsessive Compulsive Disorder (OCD): OCD is triggered by continuous stress and fears. For example, a person who has a fear of germs and dirt all the time, he/she will keep washing their hands repeatedly.

Social Phobia: People with social phobia usually lack confidence and fear social performance and appearance. They have an intense fear that some of their behavior will lead to humiliation and embarrassment. They hesitate to talk or interact with others, so they often make small talk.

Specific Phobia: People suffering from specific phobias are afraid of specific things like heights, water, dark, crowded places, insects, and so on.

Post Traumatic Stress Disorder (PTSD): Witnessing traumatic events like accidents or assaults can lead to PTSD. PTSD causes constant flashbacks and mental shocks. Thus, the patient stays in trauma.

Panic Disorder: Patients with panic disorders get constant panic attacks, dizziness, shortness of breath, chills, and excessive perspiration. People who have panic disorder often feel like they are getting crazy or constantly feel like they are going to die.

What are the common symptoms of anxiety?

Anxiety symptoms include worry or apprehension, a rapid heart rate, shortness of breath, dizziness, trembling, and sweating. Physical symptoms may be accompanied by emotional symptoms such as restlessness, irritability, and a sense of dread. While everyone experiences anxiety differently, some common symptoms include the inability to concentrate or focus on tasks, feeling edgy or on edge, being easily fatigued, and having difficulty sleeping.

Understanding the roots of anxiety

Anxiety, that unwelcome companion of worry and dread, casts a long shadow over our lives. Unraveling its tangled roots, however, can be the first step toward reclaiming the sunshine.

• Family Legacy: Sometimes, anxiety whispers through generations, carried on the invisible threads of genetics. But it is not just biology at play. Growing up in an environment where anxiety is prevalent, witnessing its effects on loved ones, can also imprint patterns of worry and fear.

• Stressful Life: Life, with its unpredictable twists and turns, can be a potent stressor. Demanding jobs, academic pressures, financial anxieties, or the loss of loved ones can create a perfect storm for anxiety to bloom.

• Hidden Health Factor: The body and mind are not separate entities, and sometimes, physical ailments can cast shadows on our mental well-being. Medical conditions like asthma, thyroid imbalances, and even heart disease can disrupt our internal equilibrium, manifesting as anxiety.

• Underperformance: The feeling of falling short, of not meeting our own or others’ expectations, can be a breeding ground for anxiety. When we constantly berate ourselves for underperformance at work or in other areas, the negative self-talk can fuel the flames of worry and doubt.

• Substance Misuse: While not universal, excessive drug use, alcohol consumption, and other substance abuse are often linked to increased anxiety.

Conquering anxiety: Taking control of your well-being

Anxiety can feel like a relentless monster, but it does not have to control you. Thankfully, effective options exist to help you manage and overcome it.

Ignoring anxiety only allows it to strengthen its grip. The first step to regaining control is acknowledging its presence and prioritizing your well-being. Explore a range of treatment options, from supportive counseling and expert guidance from a psychiatrist to the transformative power of mindfulness meditation. Keep in mind that coping with anxiety is a personal journey, so take that crucial first step and seek the help you need.

Anxiety thrives on unhealthy habits, so fortify yourself with a nutritious diet, regular exercise, and sufficient sleep. Master the techniques of relaxation like deep breathing and progressive muscle relaxation to soothe your mind and body. Do not be afraid to reach out for support, whether it is a trusted friend, family member, or therapist. As you embark on the path to overcoming anxiety, remember that cultivating self-love is a powerful and essential component of your journey, where even small steps towards self-improvement can have a significant impact.

The power of self-love

Not long ago, the idea of “self-love” seemed meaningless and distant to me. It was something that only appeared in a self-help book, a distant melody I could not quite grasp. Yet, within the depths of my own personal darkness, a poem began to bloom.

Pen in hand, I let out all my anxieties and despair onto the page. TI let out all my worries and sadness onto the paper. The words created a picture of nights without sleep, quiet words stuck in my throat, and tears that showed how empty I felt inside. “Speak One’s Mind,” the poem I titled it, became a way for me to dig deep into my soul and try to find some self-compassion.

Speak One’s Mind

Seeing the reflection of mine within the water,

Thinking about all the issues I had ever.

Nights are getting dark and deep,

Thoughts are not letting me sleep.

Words are difficult to express,

Do not know how it feels,

Tears rolling down from eyes to cheeks,

None to hear what kind of life this is!

Forget about others even if I cannot love myself,

It is too hard, dear, my anxiety saying itself.

No, I am not sad, I am not depressed,

Lost myself, which I cannot find.

Emptiness is killing me from the inside,

Maybe too emotional I am to hide,

Deep down, I know I cannot speak my mind,

No, I do not know what self-love is,

People tell me to love myself,

I need to know what it is,

I have to find myself.

                                 - Nusaiba Tasnim Namira

“Forget about others even if I cannot love myself,” the poem cried, echoing the gnawing self-doubt that haunted me. “No, I do not know what self-love is,” it confessed, a stark admission of the invisible shackles that bound me.

But within the darkness, a flicker of hope emerged. The very act of writing, of baring my soul on the page, was a tentative step towards self-acceptance. It was in that vulnerability, in the raw honesty of my words, that I began to see a glimmer of the person I could be.

The poem was not just a lament, instead it was a turning point. It forced me to confront my anxieties head-on, to peel back the layers of self-criticism and expose the yearning for love within. And slowly, ever so slowly, I began to understand that self-love was not a destination, but a journey – a path paved with kindness, forgiveness, and a commitment to my own well-being.

It was not about perfection, or achieving some unattainable ideal. It was about learning to nurture my physical and mental health, to celebrate my strengths and accept my flaws. It was about choosing to be my own best friend, my own cheerleader, my own unwavering source of support.

Remember

This journey of self-love is not always easy. There are still days when the shadows creep in, when doubt whispers its insidious song. But now, I have my poem, a testament to the resilience of the human spirit, a reminder that even in the darkest corners, there is always a seed of hope waiting to bloom.

So, if you find yourself lost in the labyrinth of self-doubt, remember that you are not alone. Write your own poem, sing your own song. For in the act of self-expression, in the embrace of vulnerability, lies the key to unlocking the most profound love of all – the love for yourself.