Introduction

Everyone worries. Financial pressure, family responsibilities, health concerns, insecurity life in northern Nigeria carries real and heavy burdens.

Worry is a normal human response to real challenges. But when worry becomes so intense, persistent, or overwhelming that it interferes with your ability to function normally, it may be an anxiety disorder a health condition that deserves proper care.

Anxiety disorders are among the most common mental health conditions worldwide and often go unrecognised or untreated in Nigeria.

This guide is for every Nigerian who has wondered whether their worry has gone beyond what is normal.

Normal Worry vs Anxiety Disorder

Normal worry is usually proportionate to the situation and often improves when the problem resolves.

An anxiety disorder is different. Warning signs may include:

• Excessive worry: the level of fear or worry feels far greater than the actual threat or situation
• Persistent worry: it continues even when there is no immediate danger
• Difficulty controlling it: you cannot simply decide to stop worrying
• Interference with daily life: work, relationships, sleep, school, or physical health are affected
• Anxiety without one clear cause: the worry may feel generalised, constant, or free-floating

For Generalised Anxiety Disorder (GAD) specifically, excessive and difficult-to-control worry about different areas of life is typically present on most days for at least 6 months, together with other symptoms and significant distress or difficulty functioning.

However, you do not need to wait six months before seeking help. Persistent anxiety that is affecting your wellbeing deserves attention much earlier.

Physical Symptoms of Anxiety

Many Nigerians with anxiety do not recognise it as a mental health problem because anxiety often shows up in the body.

Physical and emotional symptoms may include:

• Racing or pounding heartbeat
• Chest tightness or feeling short of breath
• Frequent headaches
• Stomach discomfort, nausea, or diarrhoea
• Muscle tension and body aches
• Excessive sweating
• Fatigue constant anxiety can be exhausting
• Difficulty concentrating or the mind going blank
• Irritability and a short temper
• Difficulty sleeping or racing thoughts at bedtime

If you have repeatedly experienced physical symptoms and medical examinations have not identified another cause, anxiety may be one possible explanation.

New or severe chest pain, significant breathing difficulty, fainting, or other serious symptoms should still be assessed urgently rather than automatically being blamed on anxiety.

Common Anxiety and Anxiety-Related Conditions

Generalised Anxiety Disorder (GAD)

Persistent and excessive worry about several areas of life at the same time, such as finances, health, work, family, or the future.

Panic Disorder

Repeated episodes of sudden, overwhelming fear known as panic attacks. Symptoms can include a racing heartbeat, breathlessness, dizziness, shaking, chest discomfort, and a feeling that something terrible is about to happen.

Social Anxiety

An intense fear of social situations, being judged by others, or embarrassing yourself. It may sometimes be mistaken for ordinary shyness.

Health Anxiety

Persistent fear or worry about having a serious illness, even after medical assessments have provided reassurance.

Post-Traumatic Stress Disorder (PTSD)

Severe distress that can develop after experiencing or witnessing traumatic events. Symptoms may include nightmares, intrusive memories, avoidance, feeling constantly on guard, and anxiety.

This is particularly relevant in communities affected by insecurity, violence, displacement, or other traumatic experiences.

What Can Make Anxiety Worse?

Several everyday factors can make anxiety symptoms more difficult to manage:

• Too much caffeine tea, coffee, cola, and energy drinks can worsen anxiety, restlessness, and palpitations in some people
• Poor sleep lack of adequate sleep can significantly worsen anxiety
• Avoiding feared situations avoidance may provide short-term relief but can strengthen anxiety over time
• Social isolation being alone with anxious thoughts can make them feel more overwhelming
• Financial stress and uncertainty important sources of worry for many families
• Excessive news and social media consumption constant exposure to distressing information can increase stress and worry

How to Manage Anxiety

Practise Slow Breathing

When anxiety rises, slow your breathing deliberately.

Try breathing gently in for about 4 counts and slowly out for about 6 counts, repeating this for several minutes.

Slow, controlled breathing can help reduce physical tension and calm the body's stress response.

Exercise Regularly

Regular physical activity can help reduce anxiety and improve sleep and mood.

You do not need an intense exercise programme. Start at a comfortable level with activities such as:

• Walking
• Jogging
• Cycling
• Home exercise
• Sports

Gradually increase your activity according to your health and fitness level.

Maintain a Daily Routine

Routine and predictability can reduce some of the uncertainty that feeds anxiety.

Try to maintain regular times for sleeping, eating, working, exercising, prayer, and relaxation.

Limit Caffeine and Protect Your Sleep

If you notice that tea, coffee, or energy drinks make you restless or anxious, reduce your intake gradually.

Aim for regular, adequate sleep whenever possible.

Connect With Other People

Do not carry everything alone.

Talking to a trusted friend, family member, community elder, counsellor, or imam can provide support and help you see problems from a different perspective.

Dhikr, Salah, and Spiritual Support

For many Muslims, regular Salah, Dhikr, Du'a, Qur'an recitation, and connection with the community can provide calm, meaning, and emotional support during difficult periods.

“Verily, in the remembrance of Allah do hearts find rest.” Qur'an 13:28

Faith and professional mental health care are not opposites. Spiritual practices can be an important source of support while medical or psychological treatment is used when needed.

Professional Treatment for Anxiety

Anxiety disorders are treatable.

A doctor or mental health professional may recommend talking therapy, medication, or both depending on your symptoms and circumstances.

Cognitive Behavioural Therapy

Cognitive Behavioural Therapy (CBT) is one of the most effective psychological treatments for anxiety.

It helps people identify patterns of anxious thinking and gradually change behaviours such as avoidance that can keep anxiety going.

Medication

Medication may also be appropriate, particularly when anxiety is moderate to severe or significantly affects daily life.

Doctors commonly use certain antidepressant medicines, including SSRIs and SNRIs, to treat anxiety disorders.

Some medicines that can quickly reduce anxiety, such as benzodiazepines, are generally not the first choice for long-term treatment because they can cause dependence and other problems when used inappropriately.

Never start, stop, share, or change anxiety medication without professional guidance.

When to Seek Help

Speak to a doctor, pharmacist, counsellor, or mental health professional if:

• Anxiety has been present most days for more than a couple of weeks
• Worry is becoming difficult to control
• Anxiety is affecting your work, studies, relationships, sleep, or daily activities
• You are having panic attacks
• You are avoiding important activities because of fear
• You are using alcohol, drugs, or other substances to cope
• Your symptoms are becoming progressively worse

The 6-month duration used when diagnosing GAD does not mean you should wait six months before asking for help. Early support can prevent anxiety from becoming more severe.

If you are having thoughts of harming yourself or feel that you may act on those thoughts, seek urgent medical help immediately and stay with someone you trust.

Conclusion

Anxiety is not weakness. It is not simply a lack of faith.

Anxiety disorders are real health conditions, and effective treatments are available. Seeking help does not mean that you have failed to cope it means you are taking your health seriously.

You do not have to carry excessive worry alone.

At Amkamed Pharmaceuticals, Gombe State, our pharmacists are available to listen, provide trusted health guidance, review factors that may be worsening your symptoms, and refer you to appropriate professional mental health support when necessary.

Struggling with persistent worry or anxiety?

Visit Amkamed Pharmaceuticals, Gombe State for professional, respectful, and confidential guidance.

Your mental health matters. We listen without judgment.

amkamed.com

References

Anxiety Disorders.The Journal of the American Medical Association. 2022. Szuhany KL, Simon NM.Review

Does This Patient Have Generalized Anxiety or Panic Disorder?.The Journal of the American Medical Association. 2014. Herr NR, Williams JW, Benjamin S, McDuffie J.SR

Generalized Anxiety Disorder and Panic Disorder in Adults.American Family Physician. 2022. DeGeorge KC, Grover M, Streeter GS.Review

Beck Anxiety Inventory (BAI) for Detecting Anxiety Disorders in Adults.The Cochrane Database of Systematic Reviews. 2025. Eck S, Dümmler D, Aktürk Z, et al.RecentSR

Anxiety Disorders.Lancet. 2021. Penninx BW, Pine DS, Holmes EA, Reif A.Review

Treatment of Anxiety for Adults in Primary Care Settings.JAMA Internal Medicine. 2026. Shepardson RL, Khan JS, Buckheit KA, Funderburk JS.RecentReview

Anxiety.Lancet. 2016. Craske MG, Stein MB.Review

Effect of Breathwork on Stress and Mental Health: A Meta-Analysis of Randomised-Controlled Trials.Scientific Reports. 2023. Fincham GW, Strauss C, Montero-Marin J, Cavanagh K.SR

Clinical Application of Abdominal Breathing Training and Evaluation of Physical and Mental Benefits in Anxiety Patients.Frontiers in Psychology. 2025. Chai J, Li S, He L, et al.Recent

Depression and Anxiety Disorders: Benefits of Exercise, Yoga, and Meditation.American Family Physician. 2019. Saeed SA, Cunningham K, Bloch RM.Review

Spirituality as a Protective Factor for Chronic and Acute Anxiety in Brazilian Healthcare Workers During the COVID-19 Outbreak.PloS One. 2022. Tolentino JC, Gjorup ALT, Mello CR, et al.

A Multifaith Spiritually Based Intervention Versus Supportive Therapy for Generalized Anxiety Disorder: A Pilot Randomized Controlled Trial.Journal of Clinical Psychology. 2014. Koszycki D, Bilodeau C, Raab-Mayo K, Bradwejn J.RCT

A multifaith spiritually based intervention for generalized anxiety disorder: a pilot randomized trial.Journal of Clinical Psychology. 2010. Koszycki D, Raab K, Aldosary F, Bradwejn J.RCT

The Epidemiology of Psychiatric Disorders in Africa: A Scoping Review.The Lancet. Psychiatry. 2021. Greene MC, Yangchen T, Lehner T, et al.Review

Anxiety Disorders in Children and Adolescents.American Family Physician. 2022. Kowalchuk A, Gonzalez SJ, Zoorob RJ.Review

Comparative Effectiveness and Safety of Cognitive Behavioral Therapy and Pharmacotherapy for Childhood Anxiety Disorders: A Systematic Review and Meta-analysis.JAMA Pediatrics. 2017. Wang Z, Whiteside SPH, Sim L, et al.SR