Understanding anxiety: What are the symptoms?

Written in association with: Dr Tim Ojo
Published:
Edited by: Conor Dunworth

In his latest online article, renowned senior consultant psychiatrist Dr Tim Ojo explains anxiety in expert detail. He lists the main symptoms of anxiety, and teaches us how to manage anxiety in your daily life.

 

What are the main symptoms of anxiety?

The main symptoms of anxiety include worry, sweating, palpitations, and various effects on the body's systems. You may experience gastrointestinal symptoms, such as difficulty swallowing, diarrhoea, and tightness in your stomach. Additionally, you could have muscle aches, headaches, dizziness, sleep disturbances, loss of appetite, and various other symptoms. In general, excessive worry and sweaty palms are common signs, often accompanied by a faster heart rate.

 

What are some ways to calm myself if I feel very anxious?

One of the best ways to calm yourself is by managing your breathing. Centring yourself through slow, deep breaths can alleviate anxiety. An easy technique involves finding a quiet spot and taking three deep inhalations, filling your lungs with air, followed by three slow exhalations through your mouth. This simple practice can significantly reduce anxiety, making it the first step to take when you're feeling anxious.

 

When is medication recommended to treat anxiety?

It's important to remember that anxiety is a normal part of the human condition. However, when anxiety starts affecting your daily functioning at work, at home, or during leisure activities, it becomes a problem. Mild anxiety can often be managed with strategies like exercise, improved sleep, and regular eating habits. But when anxiety becomes debilitating, seeking treatment is crucial. Initially, treatment may involve short-term medications like benzodiazepines or sleeping pills if your anxiety is related to life stressors.

For more serious cases, antidepressants from the SSRI class are effective for anxiety. In specific cases like heart-related anxiety, beta blockers like propranolol may be recommended, especially if you don't have asthma. In general, if your anxiety is mild, focusing on exercise, sleep, and dietary improvements may be sufficient.

 

Can diet have an effect on anxiety?

Yes, diet can indeed affect anxiety. When you're anxious, you may feel nauseous and have difficulty eating. It's essential to make an effort to eat regularly, even in small quantities, when you're anxious. Consuming foods that agree with you is also important, as foods that don't can exacerbate gastrointestinal symptoms like diarrhoea or stomach upset, indirectly worsening anxiety.

 

Can a lack of social interaction or living alone cause anxiety?

Research suggests that humans are inherently social beings, and we benefit most from positive, supportive relationships. Being alone or isolated is a risk factor for developing anxiety and depression. Seeking out affirming relationships can significantly help reduce anxiety because having people to talk to and provide reassurance is essential. In essence, being alone is not conducive to managing anxiety effectively.

 

 

If you would like to book a consultation with Dr Tim Ojo you can do so today via his Top Doctors profile.

By Dr Tim Ojo
Psychiatry

Dr Tim Ojo is a well regarded senior consultant psychiatrist in the Brighton and Hove area. He is a general adult psychiatrist with a special interest in occupational psychiatry, mental well-being, psychosexual problems, anxiety disordersmood disorders, depression, and mental health problems related to religious/spiritual and cultural beliefs and practices

His approach to a clinical practice is based on putting his patients first. Dr Ojo adopts a bio-psycho-social framework and supports patients using a 'head, heart, and hands' philosophy to dealing with mental health problems. This essentially is focusing on thoughts, emotions, and actions in achieving positive growth and change. 

Dr Ojo is a qualified coach, leadership mentor, accredited mediator, and organisational consultant. He has taken courses in behavioural design for health in order to increase the ways in which he is able to help his patients.

He is an ex medical director with over 12 years of experience in formal medical leadership. He is also a senior founding fellow of the Faculty of Medical Leadership and Management. He is a Fellow of the Royal College of Psychiatrists and is currently the associate registrar for the Policy Support at the college.

Dr Ojo has published papers in a number of areas including leadership and management. He is constantly improving his knowledge and skills through continuous professional development. He is section 12 approved and is trained DoLS assessor. He is passionately committed to helping patients live their best lives through optimising their self-efficacy and psychological resilience.

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