Expert advice Mind
Are You Managing UR Anxiety?

Dr Savita Date Menon

Clinical Psychologist and Wellness Specialist

4 min read

Anxiety is a normal emotion. Everyone feels it from time to time. It’s UR Body-mind complex telling you that you may be facing something new and you are not sure you can handle it. That you are not feeling equipped enough, or a little shaky and nervous to face the problem at work or in UR personal life. It could be a test you are preparing for, or an important work decision that you need to make, or a relationship decision with long term consequences.

An Anxiety Disorder is different. Then, worry and fear are constant. Panic and Breathlessness are overwhelming, Tension and Sleeplessness can be disabling. The experience of anxiety is out of proportion to the actual event. Worry and restlessness become constant and the person is unable to set them aside. Day to day life gets quite impacted and the individual realizes that Help is much needed. With treatment, most people can manage their anxiety and get back to a fulfilling life.

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Anxiety disorder is a mental health disorder characterised by feelings of worry or fear and includes different conditions such as panic attacks, obsessive-compulsive disorder and post-traumatic stress disorder.

Different Types Of Anxiety Disorders
Panic Disorder

You feel fear, you may sweat, have chest pain and palpitations. Sometimes you may feel like you can’t breathe or having a heart attack.

Social Anxiety Disorder

You feel self-conscious and overwhelmed with worry about everyday social situations. You worry about everyone judging you or about being embarrassed or ridiculed by people.


You feel intense and debilitating fear in different situations or with objects. Phobias could be related to heights or flying or an animal and so on. The fear much exceeds what’s usual and may result in people avoiding those situations.

Generalised anxiety disorder

UR worry and tension is excessive and not proportionate to reality.

Anxiety disorder is a mental health disorder characterised by feelings of worry or fear and includes different conditions such as panic attacks, obsessive-compulsive disorder and post-traumatic stress disorder.

Symptoms Common To Most Anxiety Disorders
  • Panic, fear, and uneasiness
  • Sleeplessness
  • Unable to stay calm
  • Cold, sweaty, hands. Sometimes numb or tingling
  • Breathlessness
  • Palpitations
  • Dryness in mouth and throat
  • Dizziness, Nausea
  • Tense muscles, restlessness

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You may feel terrified and overwhelmed, and not in a position to take care of yourself. Treatment will include psychotherapy and/or medication.

UR Psychiatrist may put you on Anxiolytics or Anxiety medication or even antidepressants, depending on UR symptoms. They usually work for most Anxiety disorders. People fear that once they start medication, it will be lifelong. That is not so. Over a period of time, especially if therapy has been regular, medication can be slowly reduced and moved to an SOS basis.

Psychotherapy is talk therapy that addresses the emotional response to Anxiety, its causes. A Psychologist helps you understand and deal with UR anxiety disorder.

Cognitive behaviour therapy teaches you how to recognize and change negative thought patterns and behaviours that trigger deep anxiety or panic. Over time you become aware of these patterns and can cope better.

Systematic Desensitisation teaches you how to de-condition yourself from Phobias. Step by small step, you are able to look at these phobias, recognize their build-up and face up to them rather than avoid them.

Relaxation therapies teach you how to bring yourself to a state of calmness such that you can breathe and think calm and be able to see UR unrealistic fear responses. You can see UR calm mind helping with Clarity of thought and not leading you towards uncontrolled fear.

Sleep hygiene helps you address all issues related to sleep and improve the quality of nighttime sleep. It helps you with a Sleep-Wake schedule resulting in you getting sufficient and restful sleep.

Coping Strategies To Help You Manage UR Symptoms
Practice Yoga

It will help with Body Mind calmness. It also works on the internal body and systems.

Take A Break

Pick up painting, listen to music, get a massage. Step away from the problem for a while.

Maintain A Routine

Eat regular and timely meals. Maintain a sleep-wake schedule. Regulate Work timings. While this will be difficult initially, it will greatly add to

Limit Alcohol And Caffeine

Since it may aggravate anxiety.

Exercise Daily

It will help you feel tired but calm.

Practice Breathing Exercises

Inhale and exhale slowly and deep will help to feel calm.

Time For Humour

Schedule a daily dose of laughter on TV, shows, with friends.

Talk To Someone

Set up a support group of a few friends and family. Reach out to them when you feel fearful. Talk to them when you feel overwhelmed.

Be patient with yourself. You have started a program. Give it some time for results to show.