
Flash News
Çupi: Bushka should resign, the Laws Commission should not be dragged by Veliaj's handcuffs
The DP leadership makes the decision, the date when the primaries will be held is revealed
Rama orders Dumani: Investigate the PD's suicide judges at the GJKKO
Rama 'shoots' the head of ILD: Don't make the mistake of coming to ask for my phone
The hearing for Erion Veliaj is postponed.
Are you unsure whether your anxiety is normal or if it has escalated to harmful levels? The difference between 'healthy' anxiety and an anxiety disorder can help you understand which coping strategies can bring you relief and whether you may need the help of a professional.
What does it mean to feel anxiety?
Although anxiety is often an unpleasant feeling, it is actually a healthy response to certain triggers.
"There are many situations that occur in everyday life when it is appropriate and reasonable to react with feelings of anxiety," says Edmund Bourne, author of The Anxiety & Phobia Workbook.
That's because anxiety, such as everyday worry, helps us stay safe. It's also a natural response to stress. "If you weren't feeling anxiety in response to everyday challenges related to personal loss or failure, there would be something wrong," says Dr. Bourne.
"Normal" anxiety is proportionally related to a specific situation or problem and lasts only as long as that situation or problem lasts, says Sarah Gundle, a clinical psychologist in private practice in New York City. For example, it's perfectly normal to feel anxious before speaking in front of a large group of people or meeting an important deadline at work.
What does anxiety feel like?
While people can experience anxiety in different ways, in many cases it affects a person's entire being, psychologically, physically and at a behavioral level and becomes something truly distressing, says Bourne.
Psychologically, anxiety involves subjective feelings of worry or fear, he says. Physically, anxiety can include sensations like a rapid heartbeat, muscle tension, dry mouth, or sweating. And on a behavioral level, it can lead a person to avoid common situations, stop communicating their feelings, or fail to make decisions.
In its most extreme forms, anxiety can cause feelings of detachment from yourself (known as depersonalization), a sense of detachment from your surroundings (derealization), a feeling that you might die, or a feeling that you are thinking irrationally, Bourne adds.
What does it mean to have an anxiety disorder?
Anxiety disorders are diagnosed by a mental health professional based on certain criteria. “The other key difference is that anxiety lasts for a long period of time, even after the situation or problem has been resolved,” explains Dr. Gundle.
Për një person me çrregullim ankthi, shqetësimi mund të ndjehet i pamundur për t’u kontrolluar ose menaxhuar dhe mund të çojë personin të shmangë njerëz, situata, ose gjëra që ata mendojnë se do të shkaktonin simptoma ankthi, thotë Gundle.
Ankthi tek njerëzit me një çrregullim prej tij, mund të shfaqet papritur dhe duket pa arsye. “Njerëzit me një çrregullim ankthi ndiejnë shqetësim dhe frikë vazhdimisht. Ndjenjat e shqetësimit mund të jenë paralizuese,” thotë Gundle.
Lloje të caktuara të çrregullimeve të ankthit përfshijnë:
1. Agorafobia, ose frika nga situatat që do të ishin të vështira ose të turpshme për t'u larguar nëse një person do të përjetonte një sulm paniku.
2. Çrregullimi i përgjithshëm i ankthit, shqetësim i vazhdueshëm dhe i tepruar për shumë gjëra që ndërhyn në jetën e përditshme.
3. Çrregullimi i panikut, një gjendje që përfshin sulme të përsëritura paniku që çojnë në frikë të tepruar ose shmangie.
4. Çrregullimi i ankthit nga ndarja, një gjendje ku dikush ka një frikë të tepruar nga ndarja nga një person tjetër me të cilin ndihen të lidhur.
5. Fobitë specifike, frika të tepruara nga objekte, aktivitete ose situata që zakonisht nuk janë të dëmshme.
6. Çrregullimi i ankthit social, një gjendje në të cilën dikush ka frikë të tepruar nga turpërimi, poshtërimi ose refuzimi në situata sociale.
Si të dallosh një ndjenjë ankthi nga një çrregullim ankthi?
Si mund ta kuptoni nëse ankthi juaj ka kaluar nivelet tipike dhe ka kaluar në territorin e çrregullimit të ankthit? Mund të keni një çrregullim nëse ankthi juaj është intensiv, zgjat për një periudhë të gjatë dhe çon në fobi ose frikë të rëndë që shqetëson jetën tuaj, thotë Bourne.
Përveç një ndjenje shqetësimi, simptomat e çrregullimit më të zakonshëm të ankthit, çrregullimi i ankthit të përgjithshëm, mund të përfshijnë:
- Ndjesi të shqetësimit, në buzë të nervozizmit, ose tensionimi;
- Dhembje dhe lodhje shumë të lehta;
- Vështirësi për të përqendruar mendjen;
- Irritim;
- Vështirësi për të menaxhuar ndjenjat e shqetësimit;
- Tension muskulor;
- Dhimbje koke, dhimbje stomaku, ose dhimbje të tjera që ndodhin pa një shpjegim tjetër;
- Probleme me gjumin, si vështirësi për të fjetur ose për të mbajtur gjumin.
Strategji përballimi që mund t'ju ndihmojnë të menaxhoni ankthin 'normal' ose një çrregullim të tij
Kërkoni ndihmën e një profesionisti nëse ndiheni se ankthi juaj po ndërhyn në marrëdhëniet, punën ose jetën tuaj shkollore, ose nëse po shkakton shqetësim të madh, thotë Bourne.
Megjithatë, nuk është e nevojshme të keni një çrregullim për të kërkuar ndihmë profesionale për ankthin. Nëse dëshironi të mund të menaxhoni më mirë ankthet e përditshme, një profesionist i shëndetit mendor mund të jetë shumë i dobishëm.
Gjithashtu, mendoni të flisni me mjekun tuaj të përgjithshëm për të përjashtuar kushte të tjera që mund të kontribuojnë ose të shkaktojnë simptomat e ankthit. Probleme mjekësore që mund të lidhen me ankthin përfshijnë:
- Dhimbje kronike;
- Sindromën e zorrëve të irrituara;
- Diabetin;
- Excessive use of drugs or alcohol, or withdrawal from them;
- Heart diseases;
- Respiratory disorders, such as asthma;
- Thyroid problems.
Whether your anxiety is a result of the situation at hand or stems from a disorder, some healthy coping strategies can help you restore your sense of calm, says Bourne.
One technique often recommended is deep breathing, in which you breathe in slowly through your nose until your stomach and chest expand, and then slowly exhale through your mouth. Another common technique for reducing anxiety is identifying and replacing fearful thoughts, says Bourne. Other ways to manage anxiety include:
- Limit or avoid stimulants like caffeine which are known to worsen anxiety;
- Eat a healthy diet;
- Exercise regularly;
- Get enough sleep;
- Find ways to distract yourself from worries, such as listening to music, podcasts or audiobooks;
- Limit alcohol consumption, which can cause anxiety or panic attacks.
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