Symptoms of depression, anxiety: Fatigue, restlessness, panic attacks, frustration, more

Signs of anxiety disorder: Sudden episodes of intense fear or discomfort, marked by symptoms like rapid heartbeat, sweating, trembling, and shortness of breath. (Image: Canva)

An anxiety disorder is a mental health condition characterised by excessive, persistent worry and fear about everyday situations. These feelings are intense and often disproportionate to the actual circumstances, leading to significant distress and impairment in daily functioning.

Here are eight signs to keep a check on your health according to Mumbai-based psychiatrist Mrinalini Chadha.

Signs of anxiety disorder

Excessive worrying: Constant worry about various aspects of life, often disproportionate to the actual events. This persistent worry can be difficult to control and may interfere with daily activities, leading to a cycle of anxiety that becomes challenging to break.

Restlessness: A feeling of being constantly on edge or unable to relax, often accompanied by a sense of impending doom or danger. This restlessness can make it hard to sit still and focus, contributing to heightened anxiety levels.

Fatigue: Experiencing extreme tiredness even after a full night’s sleep. This fatigue can be both physical and mental, leading to a lack of energy and motivation, and making it difficult to engage in daily activities.

Difficulty concentrating: Struggling to focus on tasks or maintain attention. Easily distracted and forgetful, individuals may find it challenging to complete work or stay engaged in conversations, exacerbating feelings of frustration and anxiety.

Irritability: Becoming easily annoyed or frustrated, often with a short temper or frequent outbursts of anger. This heightened irritability can strain relationships and increase feelings of stress and anxiety.

Muscle tension: Persistent physical tension, stiffness, or pain, such as frequent headaches or jaw clenching. This muscle tension can be a constant source of discomfort and can further heighten anxiety levels.

Sleep disturbances: Difficulty falling or staying asleep, often experiencing restless or unsatisfying sleep. Poor sleep quality can significantly affect mood and overall well-being, worsening anxiety symptoms.

Panic attacks: Sudden episodes of intense fear or discomfort, marked by symptoms like rapid heartbeat, sweating, trembling, and shortness of breath. These attacks can be overwhelming and may occur without warning.

How to overcome anxiety disorder

Seek professional help: Consult a mental health professional such as a therapist or psychiatrist. Effective treatments like cognitive-behavioral therapy (CBT) and medication can help manage and reduce anxiety symptoms.

Practice mindfulness and meditation: Engage in mindfulness practices to stay grounded and present. Regular meditation can help reduce stress, improve focus, and enhance overall emotional well-being.

Exercise regularly: Incorporate physical activity into your routine, as exercise releases endorphins that improve mood. Aim for at least 30 minutes of moderate exercise most days to help reduce anxiety.

Establish a routine: Create a structured daily schedule to provide stability and predictability. Include time for relaxation and self-care activities to help manage stress and anxiety.

Healthy diet: Maintain a balanced diet rich in fruits, vegetables, lean proteins, and whole grains. Avoid caffeine, alcohol, and sugary foods, which can exacerbate anxiety symptoms.

Sleep hygiene: Adopt good sleep habits, such as maintaining a consistent sleep schedule and creating a restful environment. Avoid screens before bedtime to improve sleep quality and reduce anxiety.

Limit stimulants: Reduce intake of caffeine and nicotine, which can increase anxiety. Avoid energy drinks and excessive consumption of coffee or tea to help manage anxiety levels.

Social support: Connect with friends, family, or support groups. Sharing your feelings and experiences with others can provide relief, understanding, and a sense of community, helping to reduce anxiety.