HEALTHPLAN MAGAZINE

Anxiety is an inherent part of life, a response to the demands and challenges we face in our increasingly busy world. Stress, the primary trigger for anxiety, serves as a mechanism to keep us alert to potential dangers and motivate us to stay organised and prepared. However, when stress becomes a daily occurrence, it can snowball into chronic anxiety, negatively impacting our quality of life. Recognising the difference between everyday anxiety and anxiety disorders is crucial, as the latter can severely affect one's well-being. In this article, we will explore the causes, symptoms, and various natural remedies to help manage anxiety effectively.

What is Anxiety?

Anxiety is the body's natural response to stress, characterised by feelings of fear or worry. It can be triggered by a combination of factors, including genetics, environment, and brain chemistry. Anxiety symptoms can vary from person to person and may include increased heart rate, rapid breathing, restlessness, trouble concentrating, and more. Some individuals experience physical symptoms like gastrointestinal issues, itching, panic attacks, cough, sweating, nightmares, or intrusive thoughts. Anxiety disorders, such as generalised anxiety disorder, social anxiety disorder, and post-traumatic stress disorder, are characterised by uncontrollable or excessive anxiety that significantly affects one's quality of life.

Rising Anxiety Disorder Cases in Spain: Statistics and Trends

According to statistics provided by Statista, in 2021, the Spanish National Health System recorded over 7.9 million cases of anxiety disorders, a significant increase from the approximately five million cases reported the previous year. This marked the highest number of registered anxiety disorder cases in Spain during the period under analysis, which has shown a consistent upward trend since 2011. These mental health conditions lead to enduring sensations of concern, nervousness, and apprehension in individuals, with generalised anxiety disorder (GAD) being the most prevalent among them.

Students in Spain are especially impacted by anxiety, as evidenced by a recent comprehensive study on the mental health of university students conducted by the Ministry of Universities in collaboration with the Ministry of Health. Launched in March 2022, this study sought to diagnose the mental health situation among university students and stimulate policies that enhance their well-being.

The study's findings shed light on the significant mental health challenges faced by this demographic. Over 50% of students expressed a need for psychological support in response to recent mental health issues, revealing a pressing demand for mental health services. Moreover, approximately half of the students reported experiencing moderate to severe anxiety, a condition that can profoundly affect their academic performance and overall well-being. Alarmingly, one in five students admitted to having had suicidal thoughts within the previous two weeks, underlining the urgency of addressing their mental health concerns.

The study also unveiled gender disparities in mental health among university students. Female students exhibited higher rates of depressive symptoms, anxiety, and clinical or severe insomnia. In contrast, male students showed a greater tendency for risky alcohol consumption. Additionally, a significant proportion of students disclosed recent prescriptions for medication such as tranquilizers, anxiolytics, antidepressants, or hypnotics. This study underscores the urgent need to address the mental well-being of university students in Spain, particularly in the wake of the COVID-19 pandemic, which has posed unique challenges in this regard.

Treating Anxiety

Anxiety can be treated using various methods, including cognitive behavioral therapy (CBT) and medications like antidepressants and sedatives. However, many individuals seek natural remedies to manage their anxiety. Here are ten natural ways to help alleviate anxiety:

1. Stay Active: Regular exercise is not only beneficial for physical health but also contributes to mental well-being. Studies have shown that physically active individuals have a lower risk of developing anxiety disorders. Exercise can divert attention from anxious thoughts, alter brain chemistry positively, and enhance concentration and willpower.

2. Steer Clear of Alcohol: While alcohol may provide temporary relief, it is linked to anxiety disorders and can interfere with neurotransmitters responsible for positive mental health. Reducing alcohol intake can improve both anxiety and depression.

3. Consider Quitting Smoking: Smoking and anxiety are closely related, and quitting smoking has been shown to significantly improve anxiety. Nicotine and other chemicals in cigarette smoke can alter brain pathways associated with anxiety and panic disorders.

4. Limit Caffeine Intake: Caffeine can cause nervousness and jitteriness, exacerbating anxiety symptoms. For some people, eliminating caffeine can significantly improve anxiety. Gradually reducing caffeine intake over a few weeks can help manage this change effectively.

5. Prioritise Sleep: A good night's sleep is essential for mental health. Adults should aim for 7 or more hours of sleep each night. Creating a sleep-friendly environment and adopting healthy sleep habits can improve sleep quality and help combat anxiety.

6. Meditate and Practice Mindfulness: Meditation and mindfulness techniques promote awareness of the present moment and have been shown to reduce anxiety as effectively as antidepressant medications. Mindfulness meditation is a popular form that involves observing thoughts without judgment.

7. Eat a Balanced Diet: Diet can impact mood, and low blood sugar, dehydration, or certain chemicals in processed foods may contribute to mood changes. Staying hydrated and consuming a balanced diet rich in complex carbohydrates, fruits, vegetables, and lean proteins can help manage anxiety.

8. Practice Deep Breathing: Deep breathing exercises can help restore normal breathing patterns and reduce anxiety. Shallow, fast breathing is common in individuals with anxiety and can lead to symptoms like a fast heart rate and dizziness.

9. Try Aromatherapy: Aromatherapy uses natural plant extracts and essential oils to promote emotional well-being. Essential oils like lavender and bergamot are believed to help relax, improve mood, and reduce anxiety symptoms. Aromatherapy can be inhaled directly or added to baths or diffusers.

10. Drink Chamomile Tea: Chamomile tea is a popular home remedy for calming nerves and promoting sleep. Studies have shown that chamomile may significantly reduce anxiety symptoms, potentially due to its effect on GABA receptors in the brain.

Conclusion

Anxiety is a common response to stress and can be managed through a variety of methods, including therapy, medication, and natural remedies. Incorporating lifestyle changes such as exercise, reducing alcohol and caffeine intake, prioritising sleep, and practicing mindfulness can significantly help individuals with anxiety. It's important to remember that seeking professional advice and support is essential when dealing with anxiety, as healthcare professionals can provide personalised guidance for effective management and treatment.

This article was brought to you by HealthPlan, leaders in expat health insurance in Spain.

Disclaimer

The information provided in this article is for educational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. It is important to consult with a qualified healthcare professional for personalised guidance regarding your specific health situation. Never disregard professional medical advice or delay seeking it because of something you have read in this article. If you think you may have a medical emergency, call your doctor or emergency services immediately. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Reliance on the information in this article is solely at your own risk.