Anxiety
Also called anxiety, tension, worry, panic, ghabrahat
What this condition is
Anxiety is the body's natural response to stress, but when worry becomes constant, intense or hard to control, it can become a condition that affects daily life. You may feel restless, on edge, or notice physical signs like a racing heart or churning stomach. If you live with this, please know you are not alone and you are not overreacting. Anxiety is common and very treatable. With practical techniques, support and sometimes medicine, the feelings can ease and a calmer daily life is very achievable.
Signs to watch for
- Excessive worry that is hard to control
- Feeling restless, tense or on edge
- A racing or pounding heartbeat
- Sweating, trembling or a churning stomach
- Difficulty sleeping or concentrating
- Sudden episodes of intense fear, known as panic attacks, in some people
What to do
- Practice slow, deep breathing when you feel anxious
- Talk to someone you trust about how you feel
- Keep a regular routine of sleep, meals and activity
- Speak to a doctor or counsellor if anxiety is affecting your life
- Take prescribed medicines as advised
What to avoid
- Avoid using alcohol or tobacco to calm down
- Cut down on caffeine, which can worsen anxiety
- Do not avoid every situation that makes you anxious, as this can deepen the fear
- Do not judge yourself harshly for feeling this way
Ways to feel better day to day
- Try grounding techniques, like naming things you can see and hear
- Build in short breaks and gentle movement during the day
- Limit news and screen time if it raises your worry
- Practice relaxation, yoga or meditation regularly
- Break big tasks into small, manageable steps
Speak to a doctor if
- Anxiety that is interfering with work, studies or relationships
- Frequent panic attacks
- Physical symptoms you are unsure about, to rule out other causes
- Anxiety with low mood or any thoughts of self harm, which need urgent help
- Symptoms not easing despite your efforts
Your next step
Turn this into a plan that is yours
Everything above is general. Your dose, your targets and your test schedule depend on your age, your reports and the other conditions you live with.
