Contributors To Anxiety: Effects On Anxiety Disorders & Mental Health
According to the World Health Organization’s public health information, anxiety disorders are the most common mental disorders experienced today. It can be very uncomfortable to feel anxious, and you may wonder whether you might be able to lessen it by adjusting your daily habits. According to research, lifestyle factors impact anxiety in many potential ways. Below, we’ll give a brief overview of anxiety. Then, we’ll examine what the research says about how nutrition, exercise, and other lifestyle factors may impact anxiety levels.
What is anxiety?
Anxiety can be defined as a feeling of apprehension, unease, and/or worry. This form of psychological distress is often accompanied by various physical symptoms like an increased heart rate, tense muscles, sweating, and more.
Virtually everyone will feel some anxiety from time to time, as it’s a relatively normal human experience. However, an anxiety disorder may be at play when a person experiences persistent overwhelm and worry that’s out of proportion to the situation and comes to negatively impact their daily life.
Types of anxiety disorders
Types of anxiety disorders, according to the Diagnostic and Statistical Manual of Mental Disorders, Fifth Edition (DSM-5), include:
- Panic disorder
- Generalized anxiety disorder
- Social anxiety disorder
- Separation anxiety disorder
- Specific phobias
Also note that some mental illnesses not categorized as anxiety disorders per the DSM may still have persistent anxiety as a key symptom. For example, obsessive-compulsive disorder (OCD) and post-traumatic stress disorder (PTSD) are mental health conditions in which nervousness and worry feature prominently.
Contributors to anxiety: Risk factors for anxiety and panic disorder
A person may be more prone to developing an anxiety disorder as a result of certain risk factors, such as:
- Genetics. According to a 2017 review and meta-analysis, an individual may be more likely to experience an anxiety disorder if a member of their immediate biological family also has or had a mental health disorder in this category.
- Depression, such as major depressive disorder. It’s not uncommon for people to experience both depression and anxiety at the same time, though anxiety without depression is also possible. Symptoms of one condition may exacerbate or trigger symptoms of the other.
- Environment. Situational factors may also contribute, such as socioeconomic deprivation, family structure, home safety, racial discrimination, financial stability, life stressors, and more.
- Physical health problems. Physical health conditions such as heart disease, diabetes, thyroid problems, and chronic pain could also contribute to the development or exacerbation of a mental health condition.
Treatment for anxiety disorders and the feeling of anxiety
Occasional, non-clinical feelings of anxiety can typically be managed through breathing exercises, relaxation techniques, and the lifestyle changes outlined in the next section. While all of these suggestions may also be helpful to an individual experiencing a diagnosable anxiety disorder, professional treatment may be necessary for reducing symptoms over the long term. It typically consists of some type of talk therapy, sometimes in combination with medication. Treatment will often depend on the type of anxiety disorder an individual experiences. For example, someone with social anxiety disorder may benefit from cognitive behavioral therapy, while an individual with a specific phobia might participate in exposure therapy.
It’s generally recommended that you meet with a mental health care provider if you’re having trouble coping with anxiety in your lifestyle and/or suspect you may have a disorder.
Different ways lifestyle factors affect anxiety
Extensive research has been done on how other environmental factors affect anxiety levels. Current evidence suggests that adopting healthy habits—such as eating nutritious foods, exercising regularly, and sleeping enough—may help reduce feelings or symptoms of anxiety.
Remember to consult with a doctor and a nutritionist before making significant changes to your exercise routine or eating patterns.
Healthy eating habits can impact mental health
The quality of a person's eating habits may impact their emotional health. To help reduce symptoms, it can be helpful to change various diet-related lifestyle factors:
- Drink enough water, as even mild dehydration may affect mood and emotion control
- Consume enough protein for consistent energy and stabilization of blood sugar
- Eat complex carbohydrates, which may boost levels of serotonin, a chemical responsible for feelings of calm
- Limit caffeine since research suggests it may actually increase anxiety
- Limit alcohol consumption, which might decrease anxiety somewhat at the moment but could lead to even worse anxiety the next day, potentially exacerbated by the sleep disruptions it may also cause
- Incorporate foods rich in nutrients like omega-3 fatty acids, magnesium, zinc, and probiotics into your eating habits when possible
Physical activity can reduce anxiety symptoms and other mental health issues
A robust body of research suggests that getting regular physical activity may help reduce symptoms of anxiety and other common mental disorders in addition to providing a host of other potential health benefits.
This may be because exercise can release feel-good hormones like endorphins, release muscle tension, and offer an outlet for anxious energy in the body.
If you have trouble sticking to a consistent exercise routine, you might try signing up for a class or asking a friend to take walks or hit the gym with you to help you stay accountable. Finding a lifestyle activity you actually enjoy could help too. For instance, if you don’t enjoy running or lifting weights, you might join a volleyball league, pick up rollerblading, or take regular walks through your favorite park.
Good sleep hygiene may reduce stress and that anxious feeling
Sleep and anxiety are often closely intertwined. Feelings of anxiety can disrupt sleep or make it hard to fall asleep, which can exacerbate symptoms and change mood and cognition.
To break this cycle, it could be helpful to practice good sleep hygiene to get more restorative sleep, which can include strategies like:
- Going to bed and waking up at roughly the same time each day
- Sleeping in a quiet, cool, dark room
- Avoiding screens before bed
- Engaging in techniques like progressive muscle relaxation to help you feel sleepy
- Avoiding alcohol and caffeine close to bedtime
Mental health support for your symptoms is available
Lifestyle changes like those outlined above could help reduce feelings of anxiety, but they’re typically not enough to fully treat a disorder on their own. Diagnosable disorders often require the support of a mental health professional to manage.
A therapist, for instance, can help you learn to recognize distorted thoughts that may be causing anxiety and shift them in a healthier direction. They may also help you develop positive habits and coping mechanisms for symptoms that work for you.
Exploring online therapy for stress and anxiety disorders
If you experience anxiety, the thought of calling therapy offices to make appointments and commuting in traffic to in-person sessions may trigger symptoms. In these cases, online therapy through BetterHelp may be a more convenient or comfortable alternative. It allows you to meet with a licensed therapist from anywhere you have an internet connection via phone call, video call, and/or in-app messaging.
One of many systematic reviews published in medical journals suggests that online therapy may provide similar benefits to those experiencing anxiety or major depression as in-person therapy.
Takeaway
What personality types are more prone to anxiety disorders?
An anxiety disorder is a mental illness that involves intense and prolonged fear accompanied by excessive worrying. These disorders can vary in severity, signs, and symptoms depending on the person. Some research suggests that people who are often considered introverts, experience shyness in social environments, are very sensitive to others’ criticism, and have a moral rigidness may be more likely to experience the signs and symptoms of mental health conditions.
Do these mental health issues and disorders worsen with age?
It is not clear if anxiety disorders worsen with age; however, these disorders are more common for adults and the elderly to experience than younger individuals. This could be due to numerous risk factors such as physical health problems, other mental health conditions, social problems, and environmental problems that may increase prevalence. The types of anxieties and stressors a person experiences at one point or another in their life may also change with age.
What is the best job for someone with symptoms of generalized anxiety disorder (GAD)?
Some of the best jobs for people who have an anxiety disorder may be the ones that highlight your strengths and make you happy in your day-to-day life.
Therefore, the best job for someone with this disorder will likely depend on what the individual enjoys doing and what allows them to work in a comfortable and safe environment that is congruent with their lifestyle. Good jobs may also be ones that allow people the freedom and flexibility to control their schedule throughout the day and work at their own pace. This may help individuals avoid stress as much as possible. Therefore, a job environment that is quiet and relaxed may also be preferable.
Why is my anxiety affecting my life and causing panic attacks?
Panic attacks may be a symptom of a mental health condition known as panic disorder, or it can be a sign of one of the other anxiety disorders like social anxiety or generalized anxiety disorder. People can develop anxiety disorders for a number of reasons, and typically, it is due to a combination of environmental, biological, and genetic factors. Anxiety disorders exist because these factors exacerbate the occasional anxiety that most people feel into fear and often debilitating stress. Chronic anxiety can negatively impact different parts of your life, but it can also be effectively treated with professional help. Mental health providers generally treat anxiety disorders with evidence-based talk therapy approaches like cognitive behavioral therapy and certain lifestyle changes, although in some severe cases, you may be prescribed one of the anti-anxiety medications.
What major life activity does social anxiety disorder affect?
Many situations can trigger anxiety disorders, but social anxiety typically has one trigger: social situations. Someone with social anxiety or social phobia may find that their condition makes it difficult to participate in interactions with others. Social withdrawal can not only negatively impact friendships and other relationships, but it can also imperil professional life. Young adults who experience social anxiety may find that intense fear and difficulty concentrating around others can lead to a drastic drop in academic performance.
How does lifestyle affect mental health?
Mind and body are closely connected: psychiatric disorders can impact physical conditions and vice versa. Healthy lifestyle habits such as regular exercise, eating nutritionally dense foods, and being socially active not only lower the risk for developing diseases like chronic obstructive pulmonary disease but also have a positive impact on mood and help manage anxiety or depressive symptoms. Treating anxiety disorders or depression typically involves implementing healthy lifestyle habits to promote and maintain good mental and physical health.
How do lifestyle factors affect anxiety disorders like generalized anxiety disorder?
Genetic and environmental factors can contribute to excessive anxiety that may lead to the development of an anxiety disorder. Environmental factors can be controlled to some extent and may either be a negative or a positive influence on symptoms. Untreated symptoms interfere with different aspects of life and relationships, so implementing stress management techniques and healthy lifestyle habits can be beneficial.
Are panic attacks symptoms of social anxiety disorder?
Symptoms of panic attack can include chest pain, extreme fear, impending doom feelings, difficulty breathing, sweating, and trembling. These symptoms often occur in connection with anxiety and may be related to social anxiety. Panic attacks are also a symptom of other issues such as post-traumatic stress disorder, health anxiety, phobia-related disorders, or GAD. Panic attacks often worsen anxiety, as they can be processed as a traumatic event by the mind and body.
What are the environmental factors and contributors to anxiety and its symptoms?
According to the National Institute of Mental Health, intense anxiety develops as a result of a combination of factors. Genetics plays a role, with family history as a risk factor, and doctors will often take a medical history and make a physical examination to rule out a biological cause as physical health conditions or serious illness can contribute to anxiety, and treating the underlying health condition can help improve symptoms.
Possible environmental factors of anxiety may include things like substance abuse, past trauma, or current life changes or challenges such as the death of a loved one, divorce, or moving to a new city.
What is the most difficult mental health condition to live with?
The answer to this question is highly individual and can depend on the severity of the disorder, as well as whether the person is following a treatment plan. The most difficult condition to live with would generally be the one that you personally have to live with.
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