Do you also think about things too much? (Anxiety) Let's find out how this affects your body.

Do you often think too much about even the smallest things? Do thoughts like "What if this happens?", "I wonder what he was thinking," "What if I can't do this job properly..." keep running through your mind? You might think, "If I just think about it and worry about it, I'll be able to stop something bad from happening." But the truth is, thinking too much or worrying too much can have unimaginable effects on your body. When this worry becomes excessive, it can develop into anxiety and even make you physically ill.

What does it really mean to overthink?

Simply put, 'worrying' is the feeling of uneasiness and unnecessary anxiety about a problem or situation. When this becomes excessive, both your mind and body start to function constantly. The only thought running through your head is "What will happen?"

When you worry excessively, you can feel anxious even during the day, sometimes even in a panic. Many people who worry constantly say that they just have a feeling that "something bad is going to happen." This unrealistic fear only increases their anxiety. These people, who are hypersensitive to their surroundings and to the criticism of others, may see anything and anyone as a threat to them.

Often, people who worry excessively in this way turn to the wrong things to relieve their anxiety. For example, they are more likely to become addicted to things like overeating, smoking, alcohol, and drug use.

Could this be an anxiety condition?

Anxiety is actually a normal response to stress. However, if this anxiety persists, it may be the result of a medical condition such as Generalized Anxiety Disorder, Panic Disorder, or Social Anxiety.

Imagine that you have an important exam or a job interview. It's normal to feel a little nervous and scared at that time. In fact, sometimes this little worry is good. It helps you prepare better for the upcoming event. For example, if you're going to a job interview, when you're a little scared, you research the position and the company thoroughly. Then you can face it in a more professional manner.

However, people who worry excessively react to stressful situations very quickly and very violently. Even thinking about the situation can cause them great stress and discomfort. This anxiety becomes harmful when it becomes so irrational that you can't even think about reality or think clearly.

"Fight or Flight Response"

Our body has a wonderful mechanism for responding to stress. This is what we call the "fight or flight response." Simply put, it is an automatic process that prepares the body to face danger.

Imagine, when our ancestors were in the forest, they suddenly encountered a tiger. At that moment, their body would immediately prepare itself, either to fight the animal or to run away as fast as possible. To provide the necessary energy for this, the body would secrete hormones like ``Adrenaline`` and put the whole body on alert.

Although we don't encounter tigers these days, there are plenty of other types of "dangers." For example, a boss who constantly scolds us at the office, traffic jams in the morning and evening, a phone that rings incessantly, and even a small argument at home can all be perceived as a danger to our bodies. If you're someone who constantly gets stressed out over even the smallest things, this ``Fight or Flight'' response will start to kick in all the time.

Can constant worry really make you sick?

Yes, it definitely can. Chronic worry and stress can lead to a number of health problems. The problem starts with the daily activation of that ``Fight or Flight'' response we talked about.

This response causes the body's nervous system to release stress hormones like cortisol. These hormones increase blood sugar levels and triglycerides, which provide the body with a quick burst of energy. However, when we don't use this extra energy for physical activity like running, those hormones start to have a negative effect on the body.

The table below lists some of the immediate physical symptoms that may occur as a result.

If this condition continues without treatment, it can lead to more serious health problems .

The good news is that you can control this condition by making a few simple changes to your lifestyle.

What can we do to get out of this situation?

There are many things you can do to restore balance between your mind, body, and spirit.

• See your doctor: The first thing you should do is see your family doctor. He or she will perform a complete physical examination to make sure that your anxiety is not caused by another medical condition. If necessary, your doctor may prescribe medications such as anti-anxiety or antidepressants to help manage your anxiety.

• Exercise daily: With your doctor's approval, start a daily exercise program. The chemicals produced in the body during moderate exercise are extremely beneficial for improving the functioning of the immune system. Exercise is also a great way to train the body to cope with stress.

• Eat a healthy, balanced diet: When stressed and anxious, some people eat less, some eat more, and others eat unhealthy foods. Think twice about your health before reaching for the fridge when you're feeling anxious.

• Limit your caffeine intake: Caffeine , found in tea and coffee, stimulates the nervous system. This can cause adrenaline to be released, making you feel more anxious.

• Be mindful of your worries: Take 15 minutes a day to think about every problem or fear that's on your mind. But when the 15 minutes are up, promise yourself that you'll let go of those thoughts. Some people wear a rubber band on their wrist and "tuck" it when they feel anxious, as a reminder to let go of the thought.

• Learn to relax: Activities such as meditation, deep breathing, listening to calming music, yoga, and tai chi can help counteract the body's ``fight or flight'' response. When practiced regularly, these can help reduce the negative effects of stress.

• Maintain good social relationships: Loneliness and social isolation make it harder to manage stress. People who enjoy spending time with good friends and family have fewer illnesses and live longer.

• Talk to a professional counselor: Psychological counseling can help you identify the thought patterns that are causing you this much distress and develop appropriate coping strategies. The counselor can suggest ways to help you. But, you are the one who has to change. Treatment will only be successful if you work hard to get better.

Mental health, anxiety, stress, mental distress, physical symptoms, depression, anxiety sinhala, stress sinhala