Why does anxiety often accompany menstrual periods. How can women manage premenstrual anxiety effectively. What are the differences between PMS and PMDD in relation to anxiety symptoms. Which treatment options provide relief for menstrual-related anxiety.

The Link Between Anxiety and Menstrual Cycles

Many women experience heightened anxiety in the days leading up to their menstrual period. This phenomenon is often associated with premenstrual syndrome (PMS) or its more severe form, premenstrual dysphoric disorder (PMDD). Understanding the connection between anxiety and menstrual cycles is crucial for effective management and relief.

Hormonal Fluctuations and Anxiety

The menstrual cycle is characterized by significant hormonal changes, particularly during the luteal phase. This phase, which occurs after ovulation and typically lasts for 14 days, is marked by peak levels of estradiol and progesterone. These hormonal fluctuations are believed to play a significant role in the development of anxiety symptoms.

Can hormonal changes directly cause anxiety? While researchers haven’t fully uncovered the exact mechanisms, there’s strong evidence suggesting that hormonal fluctuations can influence mood and anxiety levels. The sudden drop in estrogen and progesterone before menstruation may contribute to feelings of anxiousness in some women.

Premenstrual Syndrome (PMS) and Anxiety

PMS affects a significant portion of the menstruating population, with estimates ranging from 30% to 80%. Anxiety is a common symptom of PMS, often accompanied by other psychological and physical manifestations.

Common Symptoms of PMS

• Irritability
• Fatigue
• Changes in appetite
• Mood swings
• Difficulty concentrating
• Sleep disturbances
• Physical discomfort (e.g., cramps, bloating, headaches)

How severe can PMS symptoms be? The severity of PMS symptoms varies greatly among individuals. While some women may experience mild discomfort, others might face more debilitating symptoms that significantly impact their daily lives. In severe cases, PMS symptoms may indicate the presence of PMDD.

Premenstrual Dysphoric Disorder (PMDD): A More Severe Condition

PMDD is a more intense form of PMS that affects a smaller percentage of women. It shares many symptoms with PMS but is characterized by more severe mood-related symptoms, including heightened anxiety.

PMDD and Its Connection to Anxiety

Research suggests that women with PMDD are more likely to experience anxiety or depression. The Office on Women’s Health (OWH) indicates that fluctuations in serotonin levels may contribute to the development of anxiety and persistent depressive disorder symptoms in PMDD cases.

What distinguishes PMDD from regular PMS? The key difference lies in the severity and impact of symptoms. PMDD symptoms are typically more intense and can significantly disrupt a woman’s daily functioning, relationships, and overall quality of life.

PMDD Symptoms

• Overwhelming feelings
• Severe mood swings
• Increased sensitivity to rejection
• Intense irritability and anger
• Social withdrawal
• Sudden tearfulness or sadness

Premenstrual Exacerbation (PME): When Existing Conditions Worsen

Premenstrual exacerbation (PME) is a condition similar to PMDD but refers specifically to the worsening of symptoms of a pre-existing mental health condition during the luteal phase of the menstrual cycle.

Conditions Affected by PME

1. Generalized anxiety disorder
2. Major depressive disorder
3. Suicidal tendencies
4. Schizophrenia
5. Alcohol use disorder
6. Eating disorders

How can one differentiate between PMDD and PME? Distinguishing between PMDD and PME can be challenging for healthcare providers. The key difference is that PME involves the exacerbation of an existing condition, while PMDD is a distinct disorder that occurs only during the premenstrual phase. Accurate diagnosis is crucial for determining the most appropriate treatment approach.

Strategies for Managing Premenstrual Anxiety

Managing premenstrual anxiety often involves a combination of lifestyle changes, self-care practices, and, in some cases, medical interventions. Here are some effective strategies for relief:

Lifestyle Modifications

• Regular exercise: Engaging in aerobic exercise has been shown to reduce PMS symptoms effectively.
• Adequate sleep: Aim for 8 hours of quality sleep per night to help regulate mood and reduce anxiety.
• Smoking cessation: Studies indicate that smokers are more likely to develop PMS and PMDD.
• Stress reduction techniques: Practice relaxation methods such as yoga, meditation, and deep breathing exercises.
• Dietary adjustments: Maintain a balanced diet and consider reducing intake of alcohol, caffeine, and salt.

How effective are lifestyle changes in managing premenstrual anxiety? While individual responses may vary, many women report significant improvement in their symptoms through consistent lifestyle modifications. These changes can help regulate hormonal fluctuations and improve overall well-being, potentially reducing the severity of premenstrual anxiety.

Medical Treatments for Premenstrual Anxiety

When lifestyle changes and self-care strategies prove insufficient, medical interventions may be necessary to manage premenstrual anxiety effectively.

Common Medical Treatments

• Hormonal birth control: Can help regulate hormonal fluctuations
• Selective Serotonin Reuptake Inhibitors (SSRIs): May alleviate mood-related symptoms
• Anti-anxiety medications: Can provide relief from acute anxiety symptoms
• Light therapy: May help regulate mood and sleep patterns
• Benzodiazepines: Such as alprazolam (Xanax) for short-term anxiety relief
• Hormone interventions: Using gonadotropin-releasing hormone agonists in severe cases

Which medical treatment is most effective for premenstrual anxiety? The effectiveness of treatments can vary among individuals. Healthcare providers typically tailor treatment plans based on the severity of symptoms, overall health, and individual preferences. In many cases, a combination of treatments may yield the best results.

Tracking and Understanding Your Symptoms

One of the most effective ways to manage premenstrual anxiety is to track your symptoms over time. This practice can help you identify patterns, triggers, and the most effective relief strategies for your unique situation.

Benefits of Symptom Tracking

• Identifies patterns in anxiety symptoms relative to your menstrual cycle
• Helps distinguish between PMS, PMDD, and PME
• Aids in recognizing triggers that may exacerbate symptoms
• Assists healthcare providers in making accurate diagnoses and treatment recommendations
• Empowers you to take proactive steps in managing your symptoms

How can one effectively track premenstrual symptoms? Consider using a diary or a dedicated mobile app to record your symptoms, their severity, and duration. Note any potential triggers, such as stress, diet changes, or sleep disturbances. Over time, this information can provide valuable insights into your menstrual health and help guide your management strategies.

The Role of Support Systems in Managing Premenstrual Anxiety

Having a strong support system can significantly impact how well you manage premenstrual anxiety. This support can come from various sources and take different forms.

Building Your Support Network

• Family and friends: Educate loved ones about your experiences and how they can support you
• Support groups: Connect with others who share similar experiences
• Mental health professionals: Seek guidance from therapists or counselors specializing in women’s health
• Healthcare providers: Maintain open communication with your doctor about your symptoms and concerns

How can a support system improve management of premenstrual anxiety? A strong support network can provide emotional comfort, practical assistance, and valuable insights. It can also help reduce feelings of isolation and stigma often associated with menstrual-related mental health issues. Remember, seeking support is a sign of strength, not weakness.

The Future of Premenstrual Anxiety Research and Treatment

As our understanding of the complex relationship between hormones, neurotransmitters, and mental health deepens, new avenues for managing premenstrual anxiety are emerging. Ongoing research is shedding light on potential new treatments and management strategies.

Promising Areas of Research

• Personalized medicine approaches based on genetic and hormonal profiles
• Novel pharmaceutical interventions targeting specific neurotransmitter systems
• Advanced neuroimaging techniques to better understand brain changes during the menstrual cycle
• Integrative approaches combining conventional and complementary therapies
• Development of more sophisticated symptom tracking and prediction tools

What can we expect from future research in premenstrual anxiety? While it’s difficult to predict specific breakthroughs, the trend towards more personalized and holistic approaches to women’s health is likely to continue. This may lead to more effective, tailored treatments for premenstrual anxiety and related conditions in the coming years.

Understanding and managing premenstrual anxiety is a journey that often requires patience, self-awareness, and a willingness to try different approaches. By combining lifestyle modifications, medical treatments when necessary, and strong support systems, many women find effective ways to mitigate the impact of anxiety on their lives. Remember, every woman’s experience is unique, and what works for one may not work for another. The key is to stay informed, communicate openly with healthcare providers, and remain proactive in seeking the best management strategies for your individual needs.

Why it happens and tips for relief

Anxiety before a period can be a sign of premenstrual syndrome (PMS) or premenstrual dysphoric disorder (PMDD). It may result from hormonal changes. Existing mental health conditions can also worsen at this time.

PMS and PMDD can cause varying levels of physical symptoms, as well as mental ones. These conditions occur due to hormone level changes around the time of a period.

This article discusses why anxiety can occur or worsen before a period and what treatment options exist.

People may experience anxiety before a period due to PMS and PMDD.

Discover more about anxiety in our dedicated hub.

PMS

Anxiety is a symptom of PMS, which affects 30–80% of people who have periods.

The severity of PMS symptoms can vary. Some people experience no signs of PMS. Others, on the other hand, can develop severe symptoms, which may be a sign of PMDD.

Other psychological symptoms of PMS may include:

• irritability
• fatigue
• changes in appetite
• mood swings
• loss of interest in sex
• difficulties with memory or concentration
• sleeping too much or too little

Physical symptoms may include:

• swollen and tender breasts
• constipation or diarrhea
• cramping
• bloating
• headaches
• backaches
• a lower tolerance for light or noise

PMDD

PMDD is a more severe condition that causes symptoms similar to PMS.

The Office on Women’s Health (OWH) says researchers do not fully understand why some people develop PMDD and others do not. However, similarly to PMS, fluctuations in hormone levels may play a role.

The OWH also indicates that serotonin levels may play a part in the development of anxiety and persistent depressive disorder symptoms. Similarly to other hormones, serotonin levels change during the menstrual cycle.

The OWH and the Anxiety and Depression Association of America (ADAA) both indicate that people who experience PMDD are likely to also experience anxiety or depression.

Other symptoms of PMDD may include:

• feeling overwhelmed
• an increased depressed mood
• severe mood swings
• sensitivity to rejection
• more severe irritability and anger
• social withdrawal
• sudden tearfulness or sadness

Learn more about the differences between PMS and PMDD here.

PMS is a combination of emotional and physical symptoms that people experience after ovulation during the luteal phase. The luteal phase begins after ovulation and typically lasts for 14 days. It ends when a person’s period, known as the menstrual phase, begins.

The OWH notes that researchers do not fully understand why anxiety occurs before a period, but it may occur due to changing hormone levels. According to research, the luteal phase corresponds with peak levels of estradiol and progesterone.

PMDD and premenstrual exacerbation (PME) are similar conditions with similar symptoms.

The International Association for Premenstrual Disorders characterizes PMDD as experiencing severe physical and emotional symptoms that begin during the luteal phase. Symptoms will subside within a few days after the period begins.

PME refers to the worsening of the symptoms of a preexisting mental health condition, such as generalized anxiety disorder, during the luteal phase.

Other conditions that can prompt PME effects include:

• major depressive disorder
• suicidal tendencies
• schizophrenia
• alcohol use disorder
• eating disorders

Doctors may have difficulty telling the two conditions apart. The correct diagnosis is important for a person to receive the necessary treatment and care.

Treatment depends on the severity of anxiety and other symptoms a person may experience.

Home treatments

A person can try several strategies to help reduce anxiety and other symptoms of PMS. These include:

• Regular exercise: Studies show that aerobic exercise can effectively reduce PMS symptoms.
• Sleep: People should aim for 8 hours of sleep per night.
• Avoiding smoking: A 2019 study found that those who smoke are more likely to develop PMDD and PMS.

If possible, people can also try relaxation techniques, such as yoga, massage, meditation, and breathing exercises.

Additionally, people will benefit from eating a healthful diet and avoiding alcohol, caffeine, and salt.

Learn more about what to eat during a period here.

Medical treatments

If home remedies and treatments are not helping with symptoms of anxiety, a person should contact a doctor about additional medical treatments and therapies.

According to the OWH, common treatments for PMDD include:

• using hormonal birth control
• taking selective serotonin reuptake inhibitors (SSRIs)
• taking antianxiety medications

Some medical professionals may also recommend:

• light therapy
• benzodiazepine alprazolam (Xanax)
• hormone intervention using gonadotropin-releasing hormone agonists

A person may not be able to prevent anxiety caused by PMS, but they may be able to help lessen their symptoms, such as lack of sleep, or exposure to stressors.

For example, people can track their anxious feelings in a diary or app. Doing this may help people identify certain lifestyle patterns or triggers behind their PMS symptoms.

Learn more about journaling for anxiety here.

Creating a regular sleep schedule and improving the quality of a person’s sleep environment can help them fall asleep faster and get better quality of sleep.

Learn more about sleep routines and sleep hygiene here.

In some people, home treatment may be enough to reduce the symptoms of anxiety related to PMS or PMDD.

If a person’s anxiety or other symptoms associated with PMS interfere with their daily life and activities, they should seek guidance from a doctor. A doctor can recommend additional treatment options or prescribe medication that may help.

It is possible that a person will not receive the correct diagnosis due to the similarities between PMDD and PME.

If the treatments are not working or become less effective, a person should contact a doctor about adjusting their treatment and ensuring they have the correct diagnosis.

Anxiety before a person’s period is a common symptom of premenstrual syndrome (PMS) and premenstrual dysphoric disorder (PMDD). Researchers do not fully understand the difference between people’s experiences with the symptoms, but generally, they believe it is due to fluctuations in hormone levels.

A person should contact a doctor if they experience anxiety before their period or if the steps taken to treat their anxiety are not working or are working less effectively. A proper diagnosis can help a person more effectively treat their symptoms.

Why it happens and tips for relief

Anxiety before a period can be a sign of premenstrual syndrome (PMS) or premenstrual dysphoric disorder (PMDD). It may result from hormonal changes. Existing mental health conditions can also worsen at this time.

PMS and PMDD can cause varying levels of physical symptoms, as well as mental ones. These conditions occur due to hormone level changes around the time of a period.

This article discusses why anxiety can occur or worsen before a period and what treatment options exist.

People may experience anxiety before a period due to PMS and PMDD.

Discover more about anxiety in our dedicated hub.

PMS

Anxiety is a symptom of PMS, which affects 30–80% of people who have periods.

The severity of PMS symptoms can vary. Some people experience no signs of PMS. Others, on the other hand, can develop severe symptoms, which may be a sign of PMDD.

Other psychological symptoms of PMS may include:

• irritability
• fatigue
• changes in appetite
• mood swings
• loss of interest in sex
• difficulties with memory or concentration
• sleeping too much or too little

Physical symptoms may include:

• swollen and tender breasts
• constipation or diarrhea
• cramping
• bloating
• headaches
• backaches
• a lower tolerance for light or noise

PMDD

PMDD is a more severe condition that causes symptoms similar to PMS.

The Office on Women’s Health (OWH) says researchers do not fully understand why some people develop PMDD and others do not. However, similarly to PMS, fluctuations in hormone levels may play a role.

The OWH also indicates that serotonin levels may play a part in the development of anxiety and persistent depressive disorder symptoms. Similarly to other hormones, serotonin levels change during the menstrual cycle.

The OWH and the Anxiety and Depression Association of America (ADAA) both indicate that people who experience PMDD are likely to also experience anxiety or depression.

Other symptoms of PMDD may include:

• feeling overwhelmed
• an increased depressed mood
• severe mood swings
• sensitivity to rejection
• more severe irritability and anger
• social withdrawal
• sudden tearfulness or sadness

Learn more about the differences between PMS and PMDD here.

PMS is a combination of emotional and physical symptoms that people experience after ovulation during the luteal phase. The luteal phase begins after ovulation and typically lasts for 14 days. It ends when a person’s period, known as the menstrual phase, begins.

The OWH notes that researchers do not fully understand why anxiety occurs before a period, but it may occur due to changing hormone levels. According to research, the luteal phase corresponds with peak levels of estradiol and progesterone.

PMDD and premenstrual exacerbation (PME) are similar conditions with similar symptoms.

The International Association for Premenstrual Disorders characterizes PMDD as experiencing severe physical and emotional symptoms that begin during the luteal phase. Symptoms will subside within a few days after the period begins.

PME refers to the worsening of the symptoms of a preexisting mental health condition, such as generalized anxiety disorder, during the luteal phase.

Other conditions that can prompt PME effects include:

• major depressive disorder
• suicidal tendencies
• schizophrenia
• alcohol use disorder
• eating disorders

Doctors may have difficulty telling the two conditions apart. The correct diagnosis is important for a person to receive the necessary treatment and care.

Treatment depends on the severity of anxiety and other symptoms a person may experience.

Home treatments

A person can try several strategies to help reduce anxiety and other symptoms of PMS. These include:

• Regular exercise: Studies show that aerobic exercise can effectively reduce PMS symptoms.
• Sleep: People should aim for 8 hours of sleep per night.
• Avoiding smoking: A 2019 study found that those who smoke are more likely to develop PMDD and PMS.

If possible, people can also try relaxation techniques, such as yoga, massage, meditation, and breathing exercises.

Additionally, people will benefit from eating a healthful diet and avoiding alcohol, caffeine, and salt.

Learn more about what to eat during a period here.

Medical treatments

If home remedies and treatments are not helping with symptoms of anxiety, a person should contact a doctor about additional medical treatments and therapies.

According to the OWH, common treatments for PMDD include:

• using hormonal birth control
• taking selective serotonin reuptake inhibitors (SSRIs)
• taking antianxiety medications

Some medical professionals may also recommend:

• light therapy
• benzodiazepine alprazolam (Xanax)
• hormone intervention using gonadotropin-releasing hormone agonists

A person may not be able to prevent anxiety caused by PMS, but they may be able to help lessen their symptoms, such as lack of sleep, or exposure to stressors.

For example, people can track their anxious feelings in a diary or app. Doing this may help people identify certain lifestyle patterns or triggers behind their PMS symptoms.

Learn more about journaling for anxiety here.

Creating a regular sleep schedule and improving the quality of a person’s sleep environment can help them fall asleep faster and get better quality of sleep.

Learn more about sleep routines and sleep hygiene here.

In some people, home treatment may be enough to reduce the symptoms of anxiety related to PMS or PMDD.

If a person’s anxiety or other symptoms associated with PMS interfere with their daily life and activities, they should seek guidance from a doctor. A doctor can recommend additional treatment options or prescribe medication that may help.

It is possible that a person will not receive the correct diagnosis due to the similarities between PMDD and PME.

If the treatments are not working or become less effective, a person should contact a doctor about adjusting their treatment and ensuring they have the correct diagnosis.

Anxiety before a person’s period is a common symptom of premenstrual syndrome (PMS) and premenstrual dysphoric disorder (PMDD). Researchers do not fully understand the difference between people’s experiences with the symptoms, but generally, they believe it is due to fluctuations in hormone levels.

A person should contact a doctor if they experience anxiety before their period or if the steps taken to treat their anxiety are not working or are working less effectively. A proper diagnosis can help a person more effectively treat their symptoms.

Stress and anxiety – how to tell the difference – health articles

Many people confuse the concepts of stress and anxiety. And this is understandable, because they have a lot in common. Sometimes, being in stress, a person feels anxiety, and the anxiety state can intensify during these periods. However, it is important to understand the difference between stress and anxiety. This knowledge will help you determine exactly what condition you are in and what actions you should take to help yourself.

How to recognize stress

The main difference between stress and anxiety is that it has a clear cause. It can be an illness, an injury, a difficult situation, hypothermia, excessive stress, and any other factors that threaten the constancy of the internal environment, or homeostasis. The most common cause of stress in a modern person is psycho-emotional experiences.

Stress has three stages: orientation, resistance, otherwise the stage of adaptation to a stressful situation, and exhaustion. Within a certain range, a person can adapt to stressors. For example, events arise, when evaluating which a person feels inspiration, a surge of energy, correlating his resources with the task that has arisen, he understands that he is able to cope with the difficulties that have arisen. In this case, we are talking about “positive” stress, eustress, which gives a powerful boost of energy and we need a limited amount of intensity and time to overcome various life obstacles.

But if the irritant becomes too strong and long in time and at the same time has a negative assessment of the person, then we are talking about “negative” stress, distress. It depletes the body, starting a chain of negative reactions, which over time can lead to serious health problems.

Thus, if there is a specific reason for your anxiety, anxiety, irritation, fatigue, then this is stress, not anxiety.

How to recognize an alarm

During the experience of anxiety, a person can react very vividly to those factors that other people will not be at all excited about. Vigilance, pointless alertness increase, sleep problems (insomnia) may occur, thought processes accelerate, motor excitation and muscle tension (to trembling) appear, heartbeat and sweating increase, dryness in the mouth may be felt. Sometimes a state can be regarded by a person as a property of character. But if these properties begin to adversely affect life, then anxiety must be treated. Specialists identify several types of anxiety disorders, for example:

• Generalized anxiety disorder. A person in more than half of the days for 6 months feels tension and excessive anxiety for a variety of reasons that do not correspond to his life situation. Anxiety is stable and not adequate to the circumstances, a person makes negative forecasts about the future, and thinking is filled with pessimistic assessments
• Panic disorder. It is manifested by repetitive panic attacks (they have a paroxysmal character with pronounced states of anxiety)
• Phobic disorder. An unjustified, exaggerated fear of specific objects causes a person to avoid them. Phobias include fear of elevators, public speaking, open spaces, etc.

Thus, an assessment of the situation, accompanied by anxiety, negative forecasting of the development of events, which does not correspond to the objective picture and differs from the reaction of most people, is anxiety.

How to deal with stress

To correct stress in acute moments, there are several recommendations. Use them if you have just experienced an unpleasant situation that causes a strong emotional response.

• Retire. If possible, do vigorous exercise for 5 minutes. Physical work helps reduce cortisol levels and “process” stress
• Do a relaxation technique to help you relax. For example, apply “square breathing”: 4 counts slow inhale, 4 counts hold, 4 counts exhale, 4 counts hold. Breathing with an extended exhalation “turns on” the parasympathetic nervous system, which resists the release of stress hormones and helps to calm down. Repeat the cycle for 5 minutes. It is important to focus on breathing and try to move away from restless thoughts
• Drink a cup of tea or coffee, or chew some gum. In a state of psycho-emotional stress, the main events unfold in a person’s head. He is in the grip of painful fantasies, negative forecasting, internal dialogues – negative living of the situation. “Connection” of the body, the receipt of signals from the senses returns a person to the real world, helps to switch from emotional to rational
• If the situation requires action, then avoid acting when you are still on edge. In stress, there is a high probability of wrong decisions, the consequences of which will further aggravate the degree of stress
• Avoid heated discussions of a problem situation with anyone who wants to listen to you. Every time a problem scrolls through your head, you return to your emotions and trigger your stress response again
• Give yourself a break for at least a few hours, and then sit down and decide what you can really do, what actions to take so that the situation does not happen again or is not so destructive for you

What to do if you have an anxiety disorder and severe anxiety

In the case of treating an anxiety disorder, first of all, it is necessary to determine what kind of disorder a person has and how pronounced it is, to diagnose and establish an accurate diagnosis. This can be done by a qualified person.

In some cases, the patient receives only psychological assistance. Sessions are conducted with the patient, during which they teach the skills of regulating their emotional state, as well as self-help skills, sometimes long-term therapy is required under the supervision of an experienced specialist. The most severe forms of anxiety require medication.

When to see a doctor

If you use available self-help methods, but the condition does not improve for a month or more, it is advisable to make an appointment with a medical psychologist or psychiatrist. Turning to specialists does not stigmatize a person and is not something shameful. The psyche does not always cope with the load, and the most environmentally friendly thing you can do is organize competent help for yourself.

Benefits of treating stress and anxiety in MEDSI

• Psychiatrists, psychotherapists, medical psychologists with up to 20 years of experience
• Specialists practicing in more than 30 areas of psychotherapy
• Comprehensive diagnosis of anxiety disorders
• Anti-stress programs
• Delicate staff
• High success rate in managing stress and anxiety

Do not delay treatment, see a doctor right now:

• Psychiatric consultation
• Psychological consultation
• Psychotherapist’s consultation

I can’t think of anything else: how anxiety affects our lives and work

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What is anxiety and why it occurs

It is normal to be nervous before an important work meeting or the start of a new project. This is how the body responds to stress in difficult situations. But if anxiety becomes constant, drowns out all other sensations and you can’t cope with it, this can be a problem.

Anxiety is a complex and prolonged emotional state that a person experiences when he evaluates future situations and events as unfavorable. Healthy (productive) anxiety is not static and is always future-oriented. It does not interfere, but helps: to anticipate a real problem, mobilize resources, find a solution. And disappears along with the occasion.

If the feeling of anxiety gets out of control, accompanies you constantly, regardless of the life situation, and it cannot be justified, this is already an anxiety disorder. This state paralyzes any activity or makes it very difficult. For example, you procrastinate before sending an email or preparing a report because you are afraid that the results of your work are not perfect. A chain reaction of anxious thoughts starts in your head: what if you disappoint the team, get criticism from the manager, lose a bonus or even a job and can not find anything in return. Unhealthy (unproductive) anxiety snowballs, and often this form of anxiety can be the first sign of burnout.

Typically, the most common fears that trigger a chain of anxious thoughts are relationships with colleagues, appraisals, participation in work meetings and conferences, public speaking and presentations, deadlines, and financial problems.

Anxiety is aggravated by the syndrome of lost profits (FOMO from fear of missing out). It seems to us that the endless notifications that come to the screens of phones and computers, online courses, networking events and posts of colleagues on social networks, etc. promise career opportunities that should not be missed. In addition, there is a feeling that people around you manage to do everything better than you: build a career and family, pump up the press, go on vacation several times a year. And if you don’t chase after all this, a colleague will steal your chair and position. As a result, instead of acting, a person is lost.

Unproductive anxiety can also be a manifestation of general anxiety disorder, phobias, post-traumatic stress disorder, and other syndromes. A specialist should diagnose the cause: here one cannot do without psychological help, and in some cases even without medication.

Anxiety can be a problem not only for employees themselves, but for the economy as a whole. According to the American organization Center for Workplace Mental Health, the indirect costs associated with anxiety disorders cost employers $4 billion annually. Canadian researcher Henry Harder, who works on mental health issues in the professional environment, estimates that 30% of workers with anxiety disorder are less productive than other colleagues.

Mechanisms and symptoms of anxiety

A number of studies show that the amygdala (amygdala, or amygdala), a symmetrical complex of nuclei in the medial temporal lobes, is a central link in the formation of anxiety and anxiety disorder.

Acute or chronic stress can lead to functional and anatomical changes in the amygdala and damage it. As a result, a person develops unreasonable anxiety, anxiety disorder, PTSD (post-traumatic stress disorder), etc.

It is important to listen to your body’s signals, because unreasonable anxiety manifests itself not only on an emotional or cognitive level. Also, the heartbeat may become more frequent, it can be difficult for a person to sit in one place, people feel pain and tightness in the chest, sweating increases, nausea and diarrhea occur. Some feel numbness and tingling of the limbs, weakness, muscle tension, fever and dizziness. On an emotional level, people feel nervous, irritated, they feel they are in danger, and they have a strong desire to avoid a frightening situation. At the level of consciousness – randomness of thoughts, excessive focus on what worries, the inability to think about anything else.

Is it possible to stop worrying altogether?

It is impossible not to feel anxiety at all. And it’s not necessary, because, as we found out above, healthy anxiety helps us activate resources to achieve our goals. But it is possible to ease the collision with her.

If you experience the symptoms described above, the first thing to do is to conduct a medical check to make sure there are no endocrine, neurological or psychiatric disorders. You can also try a few simple and working practices: limit your consumption of news and social networks, go in for sports, use breathing techniques, study specialized literature.

For example, if you reduce the consumption of social networks by just 30 minutes a day, you can trace positive changes in mood, follows from data from the University of Pennsylvania in the USA. Physical activity helps fight anxiety and depression. We produce dopamine, norepinephrine and serotonin, resulting in a better mood. Moreover, sports can have an effect comparable to psychotherapeutic intervention, as evidenced by a number of studies on depressive disorders. In this case, it is not the intensity that is important, but the regularity – for example, a daily 20-30-minute walk in the fresh air.

Work with your breath. Deep and slow inhalation and exhalation activate the parasympathetic nervous system, which is responsible for the rest mode. One common practice is the 4-7-8 breathing technique, which involves inhaling for 4 seconds, holding your breath for 7 seconds, and then exhaling for 8 seconds. The main thing here is to feel how the lungs fill up and keep a slow, measured rhythm for several minutes.

There are many self-help books available from professional psychotherapists to help you learn more about anxiety and how to deal with it. Among them are the books of Robert Leahy – “Freedom from Anxiety”, “The Cure for Nerves”, David Burns – “Mood Therapy”, as well as David A.