Panic Control

Sure, we all feel anxious at some time or the other, but sometimes anxiety can get overpowering and it then becomes ‘‘a Generalized Anxiety Disorder’’. This is much more than the normal anxiety we experience day to day. It’s chronic and exaggerated worry and tension, even though nothing seems to provoke it. ‘‘Excessive worry and the overpowering anticipation of things going wrong’’ are some of the hallmarks, according to F Taylor, a psychiatrist in the US.

Mumbai-based psychotherapist Dr Rani Raote points out that fear of performance, of rejection, lack of information, of skills and even physical exhaustion can give rise to anxiety. ‘‘Taylor’s Manifest Anxiety Scale’’ to clinically rate anxiety lists a series of symptoms and these include increased heart rate, sweaty palms, shallow breathing, loss of appetite, loss of sleep, digestion problems, ulcers and nausea. People with GAD also seem unable to relax. They tend to feel tired, have trouble concentrating, and sometimes suffer depression too. Dr Raote points out that emotionally, the patients may suffer from fear, restlessness, loss of interest, vulnerability, clinging and when anxiety is not controlled, it can lead to panic.

There are several strategies to cope with the problem. Deanne Repich, director of the National Institute of Anxiety and Stress underlines the mastering of a few habits to deal with anxiety.

Acknowledge your anxiety, he urges. Share how you’re feeling with a trustworthy person. Educate yourself by learning strategies to immediately deal with anxiety symptoms. You can download these easy-to-follow strategies on http://www.conqueranxiety.com/Anxiety—Pyramid.htm.

Dr Repich also recommends using ‘power’ language and not negative words; setting small, achievable goals; realising that now is the perfect time to start feeling better.

Dr Raote recommends ‘‘becoming an observer of one’s thoughts and watching one’s self-talk’’. Equally important is watching one’s breathing and doing deep breathing whenever possible. Getting properly informed and reading about the problem will go a long way in ridding oneself of anxiety, she says.

Yoga, meditation and pranayam are definitely very important, and it’s only as a last resort that one should go for therapy. ‘‘All my patients come to me with anxiety as an element of the condition,’’ she points out.

‘‘It also helps to have or cultivate a healthy lifestyle which includes nutrition, diet and exercise. This needs to be a long-term strategy followed repeatedly.’’

Which reminds me of what Aristotle said: We are what we repeatedly do. Excellence, then, is not an act, but a habit.