An anxiety disorder is a mental health condition marked by persistent, excessive fear or worry that disrupts daily life. Unlike normal anxiety, which is a temporary reaction to stress, an anxiety disorder involves intense and often unwanted feelings of concern.

Anxiety is a……….

Chronic worry or fear that’s hard to control. Emotional distress coupled with physical symptoms like racing heart, trembling, sweating, or stomach issues .Behavioral changes such as avoiding situations perceived as threatening, which can affect work, school, or social life.

Types of anxiety disorder :

Generalized Anxiety Disorder : Chronic, excessive worry + physical symptoms.
Panic Disorder : Sudden panic attacks + fear of recurrence.
Social Anxiety : Intense fear of social judgment.
Specific Phobias : Irrational fear of specific objects/situations.
Separation Anxiety : Anxiety about separation from loved ones.
Agoraphobia: Fear of situations with escape/help concerns.
Selective Mutism: Inability to speak in specific social contexts.

WHO’s Key Facts on Anxiety Disorders

• Anxiety disorders are the most common mental health conditions, affecting approximately 301 million people globally in 2019—about 4% of the world’s population.
• They are more prevalent among females, and symptoms often begin in childhood or adolescence.
• Only around 1 in 4 affected individuals actually receive treatment. Common barriers include lack of awareness, stigma, limited mental health resources, and lack of trained professionals.

Basic Symptoms of Anxiety Disorder:

1.Excessive Worry or Fear
• Feeling nervous or anxious most of the time, even without a clear reason

2. Restlessness
• Feeling “on edge,” unable to relax, or easily startled.

3.Fatigue
• Feeling tired easily, even without physical exertion.

4. Difficulty Concentrating
• Trouble focusing or a mind that “goes blank.”

5.Irritability
• Becoming easily annoyed or frustrated.

6.Muscle Tension
• Tightness or aching in muscles, especially in the neck, shoulders, or
back.

7. Sleep Problems
• Trouble falling or staying asleep, or restless and unsatisfying sleep.

8. Physical Symptoms
• Rapid heartbeat (palpitations)
• Sweating
• Trembling or shaking
• Shortness of breath
• Upset stomach or nausea

Tips to manage anxiety :

1. Practice Deep Breathing :
o Try the 4-7-8 technique: inhale for 4 seconds, hold for 7, exhale for 8.
o Slows your heart rate and calms your mind.

2. Limit Caffeine and Sugar :
o These can increase feelings of jitteriness and anxiety.

3. Stay Active :
o Exercise releases endorphins, which improve mood
and reduce stress.

4. Stick to a Routine :
o Structure your day to reduce uncertainty and build a sense of control.

5. Sleep Well :
Aim for 7–8 hours of restful sleep each night; lack of sleep worsens anxiety.

6. Practice Mindfulness or Meditation :
o It helps you to be in a present moment .
o It also reduces overthinking.

7. Limit Screen Time & News Consumption :
o Especially if world events or social media trigger anxious thoughts.

8. Seek Professional Help :
• A counselor, therapist, can help with personalized strategies and support.

“Understanding is the first step — but seeking help is
what truly makes the difference.”

REMEMBER THIS:

“You don’t have to deal with anxiety alone.”

TIMES HEALTH CARE OFFERS YOU

• Full support .
• Listen without judgement.
• Privacy is our top priority.

There is help available, even if your mind says there isn’t.