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Friday, August 1, 2025

How to manage Anxiety

 What Is an Anxiety Disorder? Symptoms, Causes, and Treatment

Anxiety disorders are among the most common mental health conditions worldwide. But what exactly is an anxiety disorder, and how do you know if what you’re feeling is normal nervousness or something more serious?

In this article, we’ll break down the definition of anxiety disorders, common anxiety symptoms, causes, risk factors, and effective treatment options available to help manage anxiety and reclaim your peace of mind.


What Is an Anxiety Disorder?

An anxiety disorder is a type of mental health condition that causes overwhelming, persistent feelings of fear, worry, or dread. These reactions can be triggered by specific situations, such as social events, public speaking, or uncertainty, or may occur without a clear cause.

Unlike the occasional stress or nervousness that everyone experiences, clinical anxiety interferes with our daily life and may feel impossible to control.


Common Signs and Symptoms of Anxiety

People with anxiety disorders often experience both emotional and physical symptoms. These may include:

  • Racing or pounding heartbeat
  • Excessive sweating or trembling
  • Shortness of breath
  • Trouble concentrating
  • Feelings of panic or doom
  • Restlessness or irritability
  • Difficulty sleeping
  • Avoidance of certain people, places, or situations

If these anxiety symptoms persist for weeks or months and impact your ability to function at work, school, or in relationships, you may be living with an anxiety disorder.


When Does Anxiety Become a Disorder?

It’s completely normal to feel anxious in certain situations, such as before a big presentation, job interview, or important decision. In fact, mild anxiety can help you stay alert and focused.

However, an anxiety disorder diagnosis may be considered if:

  • Your anxiety is excessive and long-lasting
  • You overreact to everyday situations
  • Your fears are irrational or disproportionate
  • You struggle to control your thoughts and reactions
  • Anxiety impacts your work, relationships, or daily life


Types of Anxiety Disorders


1. Generalized Anxiety Disorder (GAD)

Characterized by chronic, excessive worry about various aspects of life, including health, finances, and relationships.

2. Panic Disorder

Involves sudden, unexpected panic attacks with physical symptoms like chest pain, shortness of breath, and dizziness.

3. Social Anxiety Disorder

Also known as social phobia, this involves extreme fear of being judged, embarrassed, or rejected in social situations.

4. Specific Phobias

Intense fear of a particular object or situation, such as heights, spiders, flying, or enclosed spaces.

5. Separation Anxiety Disorder

Often seen in children but can affect adults too. It involves overwhelming fear of being away from a loved one.

6. Agoraphobia

Fear of situations where escape might be difficult, such as crowded places, public transport, or open spaces.


What Causes Anxiety Disorders?

Anxiety disorders can be caused by a mix of biological, genetic, environmental, and psychological factors. Some common risk factors include:

  • Family history of anxiety or other mental health conditions
  • Stressful life events, such as trauma or abuse
  • Chemical imbalances in the brain (particularly involving serotonin and dopamine)
  • Substance use or withdrawal
  • Personality traits, such as perfectionism or low self-esteem
  • Chronic health conditions, including heart disease or thyroid problems


Who Is Most Affected by Anxiety?

Anxiety disorders can affect people of all ages, including children, teens, and adults. However, research shows that:

  • Women are twice as likely as men to develop an anxiety disorder
  • Anxiety often starts during childhood or adolescence
  • Left untreated, it can worsen over time and lead to depression, substance abuse, or other mental health complications


How Common Are Anxiety Disorders?

Anxiety disorders are among the most prevalent mental health conditions in the United States, affecting millions of individuals across all age groups. Here’s a breakdown of how widespread different types of anxiety disorders are:

  • Specific phobias impact up to 12.5% of the U.S. population, making them the most common form of anxiety disorder.
  • Social anxiety disorder affects approximately 7.1% of Americans, causing intense fear of social interactions or being judged.
  • Generalized anxiety disorder (GAD) is seen in about 3.1% of the population, marked by chronic worry and tension.
  • Agoraphobia, the fear of being in situations where escape might be difficult, affects up to 1.7% of U.S. adults.
  • Separation anxiety disorder is more common in younger individuals, affecting around 4% of children, 1.6% of adolescents, and up to 1.9% of adults.
  • Panic Disorder Affects around 2.7% of adults in the U.S. each year, Usually appears in early adulthood

These statistics highlight just how widespread anxiety disorders are, emphasizing the importance of awareness, early diagnosis, and access to effective treatment.

Facts on Anxiety in America:

  • Over 40 million adults (about 19.1% of the U.S. population) experience an anxiety disorder every year.
  • Women are twice as likely as men to be diagnosed with an anxiety disorder.
  • Only about 36.9% of people with anxiety receive treatment.
  • Anxiety disorders often co-occur with depression, substance abuse, or other mental health conditions.

Source: National Institute of Mental Health, Anxiety Disorders



Managing and Treating Anxiety: How Are Anxiety Disorders Treated?


Anxiety is treatable. A wide range of therapies and interventions can help reduce symptoms and improve quality of life.

1. Cognitive Behavioral Therapy (CBT)

One of the most effective treatments, CBT helps you identify and change negative thought patterns and behaviors that fuel anxiety.

2. Medication

Anti-anxiety medications, such as SSRIs (like sertraline or fluoxetine) and benzodiazepines, may be prescribed depending on your symptoms and history.

3. Mindfulness and Relaxation Techniques

Deep breathing, meditation, and progressive muscle relaxation can calm your nervous system and reduce stress levels.

4. Lifestyle Changes

  • Regular exercise
  • Healthy diet
  • Quality sleep
  • Limiting caffeine and alcohol
  • Reducing screen time

5. Support Groups or Counseling

Talking with others who understand what you're going through can reduce feelings of isolation and offer valuable coping strategies.


Why It’s Important to Seek Help

Living with an untreated anxiety disorder can seriously impact your overall well-being, affecting your physical health, work performance, relationships, and happiness.

The sooner you seek help, the better your chances of managing symptoms and improving your daily functioning. If you're unsure where to start, talk to your doctor, a licensed therapist, or reach out to a mental health hotline in your area.


Final Thoughts

Anxiety is part of life, but it shouldn’t control it.

If your worry, fear, or panic is interfering with your ability to enjoy life, you’re not alone, and help is available. Whether through therapy, medication, or lifestyle changes, anxiety disorders are highly treatable, and recovery is possible.

Taking the first step to understand your anxiety is already a step toward healing.


Frequently Asked Questions (FAQs)


What are the symptoms of an anxiety disorder?

Symptoms include restlessness, excessive worry, rapid heartbeat, sweating, trouble sleeping, and avoidance behaviors.

Can anxiety go away on its own?

Mild anxiety may resolve, but clinical anxiety typically requires treatment to prevent it from worsening.

What’s the most common anxiety disorder?

Generalized Anxiety Disorder (GAD) is one of the most common, affecting millions globally.

Can children have anxiety disorders?

Yes, anxiety can begin in childhood and may be triggered by stress, separation, or trauma.


When should I talk to my healthcare provider?


Your healthcare provider is a key partner in managing your well-being. If your current treatment for anxiety doesn’t seem to be helping, or if you have concerns about your medication or symptoms, don’t hesitate to reach out. Working together, you and your provider can explore the best options to adjust your care and support your recovery.


storing garlic cloves



Featured image by Maison Boutarin from Pixabay


How to Freeze Garlic: freezing garlic cloves

Freezing garlic cloves is one of those underrated kitchen methods that can completely transform your cooking routine. Whether you're meal prepping for the week, trying to avoid food waste, or simply want the convenience of always having garlic on hand, frozen garlic is a game changer.

In this post, you will learn how to freeze garlic, what containers work best, how to use it straight from the freezer, and why it’s an essential pantry method every home cook should know.


Why Freeze Garlic Cloves?

Let me share how I discovered this tip. A few years ago, I was doing some online grocery shopping and meant to order 4 heads of garlic. Instead, I accidentally bought a whole tray with around 100 peeled garlic cloves!

At first, I panicked, what was I supposed to do with all that garlic? But instead of tossing them, I threw them into a freezer bag, sealed it, and popped it into the freezer. That little mistake turned into one of the best food prep tips I’ve ever learned.

Since then, I always keep frozen garlic cloves on hand. They're easy to use, keep their flavor, and save so much time in the kitchen. I never have to peel a sticky clove when I’m in a rush again.


Benefits of Freezing Garlic Cloves

1. Saves Time

Peeling garlic cloves can be a sticky, tedious process, especially if you cook often. With frozen garlic, all the work is already done.

2. Reduces Food Waste

If you’ve ever thrown away shriveled or sprouting garlic, you’ll appreciate how freezing preserves garlic before it spoils.

3. Always Have Garlic on Hand

Whether you're whipping up a stir fry or sautéing veggies, you'll never be caught without this kitchen staple.

4. Retains Flavor

Surprisingly, frozen garlic still tastes great. It keeps its aroma and punchy bite, perfect for seasoning any dish.

5. Easier to Chop

One unexpected bonus? Frozen garlic is easier to slice, chop, and mince than fresh garlic. It’s firm and doesn’t stick to your knife.


How to Freeze Garlic Cloves

Let’s get into the step-by-step process of freezing garlic properly.

Step 1: Prep the Garlic

  • Separate each clove from the garlic bulb (also known as the head).
  • Peel each clove. You can use the flat side of a knife to gently crush the clove and make peeling easier.
  • Optional: Slice off the hard root end for easier use later.

Step 2: Choose a Storage Method

Here are a few effective ways to store your garlic in the freezer:

Whole Cloves in Freezer Bags

  • Place peeled garlic cloves directly into a labeled freezer bag (like Ziploc or a reusable silicone bag).
  • Squeeze out as much air as possible before sealing.
  • Lay flat in the freezer for easy storage.

Plastic or Glass Containers

  • Airtight containers work well too. Make sure there’s minimal air inside.

Ice Cube Trays with Olive Oil (Optional Method)

  • For those who want pre-measured garlic with a bit of oil for cooking, try blending garlic with olive oil and freezing in ice cube trays.
  • Once frozen, transfer cubes to a freezer-safe bag or container.


Tips for Using Frozen Garlic

  • You can use frozen garlic cloves straight from the freezer. Chop, slice, or mince as needed.
  • Toss directly into a hot pan with oil, it works just like fresh.
  • Blending: Frozen garlic blends beautifully into soups, dressings, sauces, and marinades.
  • Roasting: While frozen garlic works well for sautéing or blending, it's not ideal for roasting whole, as the texture changes slightly when frozen.


Does Freezing Affect the Flavor of Garlic?

This is one of the most common concerns, but the answer is simple:

Frozen garlic cloves retain nearly all of their flavor.”

While some subtle changes might happen in texture (especially if you plan to roast it), the strong, pungent flavor that garlic is known for stays intact. In fact, some people find frozen garlic milder and more palatable, ideal for everyday cooking.


How Long Does Frozen Garlic Last?

When stored properly in airtight bags or containers, frozen garlic can last up to 6–12 months without any significant loss in quality.


FAQs About Freezing Garlic

Can You Freeze Unpeeled Garlic?

Technically yes, but it’s not recommended. Peeling garlic after freezing is much harder. It’s best to peel first.

What About Chopped or Minced Garlic?

You can freeze garlic that's already chopped or minced. Store it in small containers or ice cube trays with a bit of oil for easy use.

Can You Freeze Roasted Garlic?

Yes! Roasted garlic freezes beautifully. Mash it and store in small portions for use in spreads, soups, or pasta.


Best Containers for Freezing Garlic

Container Type

Pros

Cons

Freezer Bags (Ziploc)

Easy, cheap, space-saving

Not eco-friendly (unless reusable)

Silicone Reusable Bags

Eco-friendly, durable, reusable

Higher upfront cost

Glass Containers (Mason jars, Pyrex)

Airtight, odor-proof

Bulkier in the freezer

Ice Cube Trays (with oil)

Great for pre-measured portions

Limited to certain use cases


Kitchen Tools That Make Freezing Garlic Easier

  • Garlic Peeler Tube (removes skins fast)
  • Garlic Press or Mincer
  • Reusable Silicone Freezer Bags
  • High-Speed Blender (if mixing garlic + oil)
  • Labeling Stickers or Markers


Once you try freezing garlic, you'll wonder why you ever did it any other way. The convenience, the flavor retention, and the ease of use make it one of the smartest food prep hacks you can adopt.

Whether you're an occasional cook or a kitchen enthusiast, frozen garlic cloves will change your routine for the better. Plus, you’ll never face the disappointment of reaching for a garlic bulb only to find it’s sprouted or gone bad.



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