In this modern era, many people face tremendous pressure in life, from work, family, to social environment. One of the most common impacts of this pressure is the emergence of Anxiety Disorder . It is important for us to understand the dangers of anxiety disorders and how to effectively overcome them.
What is Anxiety?
Anxiety is the body's natural response to stress. It can be a feeling of fear, restlessness, or worry about something in the future that might happen. The body's response will be full of tension and alertness when feeling anxious. In certain situations, such as before an exam or job interview, this feeling of anxiety is considered normal. However, when anxiety appears excessively, lasts a long time, and begins to interfere with daily activities, then this condition can be classified as an Anxiety Disorder .
There are several types of anxiety disorders, including:
- Generalized Anxiety Disorder: Excessive and difficult to control anxiety and worry about various aspects of life for no apparent reason.
- Panic Disorder: Sudden panic attacks accompanied by physical symptoms such as heart palpitations, shortness of breath, and overwhelming fear.
- Social Anxiety Disorder: Extreme fear of social situations or interactions with other people.
- Phobias: Irrational fear of certain objects or situations, such as heights or confined spaces.
- Separation Anxiety Disorder: Excessive and age-inappropriate fear or anxiety regarding separation from attachment figures
The Dangers of Anxiety If Not Treated
Many people ignore anxiety symptoms because they are considered just temporary "negative thoughts". In fact, if left untreated, anxiety can have a negative impact on mental and physical health, including:
- Other Mental Health Disorders
Chronic anxiety can develop into depression, sleep disorders, and eating disorders. The combination of anxiety and depression can worsen a person's psychological condition.
- Decreased Quality of Life
People with anxiety often avoid social activities, work, or situations that they perceive as anxiety-provoking. This leads to social isolation, loss of productivity, and a decreased overall quality of life.
- Physical Health Problems
Constant anxiety triggers a stress response in the body, which can lead to problems such as high blood pressure, digestive problems, and a weakened immune system.
- Substance Abuse
Some people try to “self-medicate” their anxiety by using alcohol, tranquilizers, or drugs. This only provides temporary relief and carries the risk of becoming dependent.
- Suicide Risk
In extreme cases, untreated severe anxiety can lead a person to suicidal thoughts or attempts.
Signs and Symptoms of Anxiety
Recognizing the signs of anxiety is the first step to effective treatment. Symptoms of anxiety can be physical or psychological, such as:
1. Emotional and Cognitive Symptoms
- Excessive and persistent worry about something
- Irrational fear
- Feelings of anxiety and tension are disturbing
- Difficulty concentrating and mind going blank
- Sensitive and easily angered
2. Physical Symptoms
- Heart pounding and beating fast
- Rapid breathing or shortness of breath
- Cold sweat
- Trembling or shaking body
- Muscle tension
- Feeling tired and weak easily
- Digestive Problems
- Dizziness or headache
- Chest pain
- Sleep disorders
3. Behavioral Symptoms
- Actively avoiding anxiety-provoking situations
- Difficulty speaking in certain situations
- Always feel alert
- Repetitive reassurance-seeking behavior
- Difficulty calming or sitting still
- Withdrawing from social situations
If you or someone close to you experiences some of these symptoms for a long time, you should immediately seek professional help.
How to Handle Anxiety
Dealing with anxiety requires a holistic and consistent approach. Here are some proven effective ways to deal with anxiety:
1. Psychotherapy
- Cognitive Behavioral Therapy (CBT)
CBT is the most common type of therapy used to treat anxiety. It helps individuals recognize negative thought patterns and replace them with more rational, positive thoughts. - Exposure Therapy
For types of anxiety such as phobias or PTSD, exposure therapy helps patients gradually confront the feared object or situation until the anxiety decreases. - Acceptance and Commitment Therapy (ACT)
ACT is a type of therapy that helps individuals learn to accept anxious thoughts and feelings without judging them, while remaining committed to their life values.
2. Treatment
Psychiatrists may prescribe antidepressants, benzodiazepines, or beta-blockers to help reduce anxiety symptoms. However, medication use should be under medical supervision due to side effects and the risk of dependency.
3. Self-Relaxation Techniques
- Meditation and Mindfulness
Mindfulness practice helps control racing thoughts and direct focus to the present moment. - Breathing Exercises
Deep, controlled breathing techniques can calm the nervous system and relieve the physical symptoms of anxiety. - Yoga and Muscle Relaxation
Physical activities such as yoga or progressive muscle relaxation exercises can help reduce body tension caused by stress.
4. Healthy Lifestyle
- Regular exercise: Physical activity releases endorphins which help improve mood.
- Get enough sleep: Lack of sleep can make anxiety worse.
- Balanced diet: Avoid caffeine, excessive sugar and alcohol.
- Limit exposure to stress: Learn to say “no,” set aside time for breaks, and seek social support.
5. Social Support
Sharing feelings with loved ones, joining a community, or joining a support group can provide a sense of not being alone and strengthen the recovery process.
When to Seek Professional Help?
If anxiety begins to interfere with daily routines, work, social relationships, or causes intense emotional distress, it is important to consult a psychologist or psychiatrist immediately. The sooner treatment is carried out, the greater the chance of full recovery.
Anxiety is a real condition that can affect anyone. Although often misunderstood, anxiety disorders are not a sign of weakness, but rather a mental health issue that needs to be taken seriously. By recognizing the early signs, understanding the impact, and implementing appropriate treatment steps, every individual has the opportunity to manage anxiety and live a more calm and balanced life.
Article written by Rizky Purnomo Adji Churnawan, S.Psi., M.Psi., Psychologist (Psychologist at EMC Cikarang Hospital).