Henry County Medical Center

SUM 2016

Spirit of Women magazine is a national publication presented to women by hospitals and their physicians. The magazine provides up-to-date, evidence-based healthcare information and promotes our hospitals as leaders in women's health excellence.

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2 1 w w w. s p i r i t o f w o m e n . c o m S U M M E R 2 016 S P I R I T O F W O M E N SHUTTERSTOCK THE ABCS OF ANXIETY To some degree, anxiety is helpful. Before taking a test or giving a presentation at work, for example, anxiety can motivate you to prepare and perform at your best. But when anxiety sticks around, becomes your brain's go-to response to stressors big or small and interferes with your job or your home life, it's a problem. And compared with men, women are 60 percent more likely to experience an anxiety disorder. "Many of us are in a constant state of red alert, overreacting to everything coming at us," Dr. Main says. There are several types of anxiety conditions, including generalized anxiety disorder, marked by excessive worrying; panic disorder, with recurrent panic attacks as its main symptom; and social anxiety disorder, which is anxiety related to performance, such as a fear of public speaking. But no matter how anxiety affects you, you can do something about it, preferably the sooner, the better. "With many anxiety disorders, especially generalized anxiety disorder (GAD), the longer you let them go, the more severe they can become and the harder they become to treat," says Dr. Rachel Shmuts, founder of the Women's Mental Health Program at Rowan University School of Osteopathic Medicine in Stratford, N.J. "Get on top of things before they get out of control," advises Dr. Shmuts, who is also affiliated with Inspira Medical Center Woodbury in Woodbury, N.J. TOP TIPS FOR CALMING DOWN Don't let anxiety hold you back from living the life you want. Here's what you can do to get relief and create a treatment plan that can help you feel better fast, based on the severity of your symptoms. 1. Exercise your options. To keep mild anxiety at bay, be sure to hit the gym, take up yoga or go jogging or walking regularly. Studies suggest that physical activity can work as well as medication to reduce symptoms of anxiety. In fact, exercise may be all that's needed for mild anxiety, the kind that doesn't affect your job or your home life but nonetheless makes you feel edgy and unsettled, says Dr. Shmuts. Even just five minutes of aerobic exercise can begin to stimulate anti-anxiety effects, according to the Anxiety and Depression Association of America. 2. Take a micro timeout. Using a vacation day or getting a break from the kids can help you regain your mental equilibrium. But you don't necessarily need a full day off or a week at a spa. Just taking 15 to 20 minutes to stop, breathe and think about what you're feeling can help you feel less anxious. "A brief pause to break the cycle of reacting to everything coming at you is very powerful," says Dr. Main. Breathing and focusing on the present can short-circuit your body's physiologic response to stress. Dr. Main practices what she preaches: For her own health and wellbeing, she relies on Stop, Breathe & Think, a meditation app on her iPhone that's designed to help users create their own sense of peace when they're stressed or upset, with five to six minutes of mindfulness meditation. 3. See your doctor. If your anxiety continues to be a problem, see your medical practitioner and tell him or her how you feel. Some medical conditions, such as overactive thyroid, can cause anxiety or make it worse. If you don't have an underlying issue, your doctor may suggest seeing a psychotherapist, which can be extremely helpful. Cognitive behavioral therapy (CBT) is one of the most effective strategies for alleviating anxiety. It's a specific form of talk therapy that helps you become aware of the negative thoughts fueling your anxiety and your behavior, such as: If I give that speech at the conference, I'm going to faint. CBT teaches you different ways of thinking that can help you learn to manage stressful situations better, says Dr. Shmuts. Be sure to find a therapist you like: "No matter which type of therapy you choose, you'll do better if you have a good relationship with your therapist," she says. 4. Seek relief with prescription medication. If your anxiety is severe, a medical practitioner—either your primary care doctor or a psychiatrist—may also prescribe medication. For long-term relief, selective serotonin reuptake inhibitors (SSRIs), such as fluoxetine (Prozac), sertraline (Zoloft) and escitalopram (Lexapro), can change the brain's underlying architecture and circuitry. "They're effective for anxiety but can take four to 12 weeks to start working," Dr. Shmuts says. In the meantime, benzodiazepine medications, such as diazepam (Valium), lorazepam (Ativan), alprazolam (Xanax) and clonazepam (Klonopin), can provide immediate symptom relief. "They're good for panic attacks and if you have sleep issues related to anxiety," says Dr. Shmuts. "They can also provide a bridge until SSRI [medications] kick in." •

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