What Is Anxiety?

Anxiety is your body's normal reaction to stress. It can be a feeling of worry, fear, or unease.

Do you feel anxious before a dental visit or starting something new? Have you gotten the jitters before speaking in front of a large group? Do you sometimes get sweaty palms when thinking about the future?

These are common reactions when faced with something that's scary or unfamiliar and it doesn't necessarily mean that anything is wrong.

However, some people suffer from a more severe form of anxiety that causes more serious physical symptoms which can interfere with their daily activities. The feelings of fear and unease are often intense, repeated, and out of proportion to the actual danger. These are called anxiety disorders.

To better understand if your anxious feelings could be a sign of anxiety or panic disorder, let's take a look at some of the symptoms.

What Are The Symptoms of Anxiety Disorders?

I

Anxiety and worry can take over your life if you allow it to. Whether we like it or not, constant stress and worry can physically make us sick. The good news is that there are ways to help alleviate anxiety.

The first step is to figure out exactly what you are stressing about. Is it something you can change? Is it something you have no control over? By determining the root of your anxiety. you can better understand how you can overcome it.

For example, if you are feeling anxious about losing your job, you have the capability to change this worry. You can work harder to prove that you are an indispensable part of the team or you can start searching for a new job. Taking action is the surest way to defeat anxiety.

The truth is, there are many situations that you can change with some effort. For example, if you are concerned about your weight, the good news is that you can change it! You already know it takes a healthy diet coupled with regular exercise. Little by little, your weight will melt away and your health will improve.

By determining the root of your anxieties, and developing ways to turn them into something positive, you can overcome them.

Here are some tips and techniques to help you manage your anxiety.

1. Know your anxieties. Write them down exactly what is causing your anxiety, then note down ways you can change the outcome. Knowing what you are up against is the key to feeling better about yourself and your current situation.

2. Breathe! Once you have pinpointed the things you need to change, sit back and take a breath. This form of relaxation can help you calm your racing heart and give you peace of mind. Rapid breathing from anxiety can lead to a panic attack. Breathe deeply and slowly as soon as you feel yourself becoming worried or anxious.

Download: Breathing exercises to relieve stress quickly

3. Visualize. Perhaps one of the most effective ways to overcome anxiety is the technique of visualization. Choose a quiet space in your home, light some candles, and close your eyes.

 Imagine yourself in your ideal situation. Feel how calm you are and visualize letting go of your worries. Think how happy you will be once your source of stress has been diminished. Positive visualization can help you move toward the happier vision you have created in your mind.

4. Use positive affirmations. When things get tough and you feel yourself losing control, repeat a positive statement over and over in your head. For example, if you need a job, you can repeat something like: "I am a valuable and hardworking individual who is worthy of a fulfilling new opportunity!"

Reaffirming positive thoughts repeatedly can help you believe that anything is possible. The power of the mind is endless.

5. Diet and exercise. Eating a well-balanced diet and exercising can physically help you handle stress and anxiety. The stronger the body is, the stronger the mind is. It is a fact that if you abuse your body with junk foods and alcohol, your body and mind will react negatively.

6. Seek support. Seeking professional help and reaching out to friends and family can do wonders to help you get rid of your anxiety.

Once you have seen that someone else has gone through and overcome what you are experiencing, it gives you hope that you, too can do the same.

Anxieties are a part of everyday life. How you chose to manage them is what makes the difference.

Read: Dealing with stress? 5ways to relieve stress

 Breast cancer screening means checking the breasts for signs of cancer even before they have symptoms. Screening is done to find cancer early when it can be treated. Your doctor may recommend screening even when you have no symptoms. Talk to your doctor to determine the right kind of screening test for you.

Types of screening

Mammography

This is the most common type of screening test. A mammogram is an X-ray of the breast. They help to find tumors that are so small you can't feel them. It can also help to find ductal carcinoma in situ(DCIS) where abnormal cells line the breast duct.

Mammography Guidelines

Women age 40-54 are recommended to get mammograms every year.

Women 55 and older who are at average risk can get mammograms done every two years.

Screening should continue as long as a woman is in good health and expected to live ten more years or longer.

Types of mammograms

There are three types of mammograms.

• Film mammogram is an x-ray picture of the breast.
• Digital mammogram is a picture of the breast taken by a computer.
• Digital breast tomosynthesis takes pictures of the breast from many angles using X-rays. A computer then makes 3D images of the breast using these pictures.

Breast Magnetic Resonance Imaging(MRI)

The breast MRI uses magnets, radio waves, and computers to take detailed pictures of the breast tissues. This is used in addition to the mammogram to screen women at high risk of getting cancer. MRI does not use xrays and you are not exposed to radiation.

Factors that put women at risk include family history with breast cancer(mother, daughter, or sister), certain gene changes like in the BRCA1 and BRCA2 genes and some genetic conditions like Li-Fraumeni and Cowden Syndrome.

Clinical Breast Exam

The breasts are inspected and checked for lumps or any other abnormality by a doctor or health professional.

Breast Self Examination

This is not usually included as part of breast screening because there is no evidence to show that it decreases the chances of dying from cancer. However, it helps you to become familiar with the look and feel of your breast so you can know when there are unusual changes in the breast.

Talk to your healthcare provider about your risk of breast cancer and what type of screening test is appropriate for you.

Read: How To Do Breast Self Exam