Unease, worry, and fear are all symptoms of anxiety. Inevitably, we will all experience stress at some point in our lives - whether we are anxious about speaking in public, starting a new job, or waiting for news that may be bad.
It is normal to feel these emotions. It is a natural reaction to what is perceived as threatening for our mind and body to experience mild anxiety. The feeling of severe anxiety, however, can overwhelm even mild anxiety.
Anxiety: what is it?
We experience emotional and physical sensations associated with feeling worried or nervous because of our fight or flight (or freeze) response - our evolved reaction to protect ourselves from danger. In the event of imminent danger, this response is highly valued, but in everyday life, anxiety can be quite the opposite.
The effects of anxiety can make you believe that things are much worse than they are. Anxiety can prevent you from completing everyday tasks, and when the feelings are very strong or persistent, it can prevent you from socialising, working, or even leaving your house.
Anxiety UK describes anxiety as a bucket of water, "if we keep adding stressors to the bucket (even tiny ones like commuting to work or running the school run), over time it fills up until one day it overflows.". It explains why sometimes anxiety occurs without any obvious trigger."
Anxiety's common symptoms
Although mild anxiety is natural, long-term anxiety can be challenging. Even though we all experience anxiety differently, some signs of anxiety are common, including:
Breathing rapidly
Feeling dizzy
Symptoms of headaches
Sleeping problems
Feeling irritable
Difficulty concentrating
Feelings of dread or being “on edge.”
Panic attacks
Anxiety disorders
Anxiety can be experienced in many ways and is the main symptom of several conditions, including panic disorder, specific phobias such as agoraphobia or claustrophobia, and social anxiety disorder.
If your anxiety experiences impact your day-to-day life and meet certain criteria, your doctor may diagnose you with a specific anxiety disorder. While not everyone will identify with a particular condition, some people find it can give them a better understanding - something that has a name and can be treated.
Common anxiety disorders include:
Generalised anxiety disorder (GAD)
Social anxiety
Panic disorder
Phobias
Health anxiety
Tips for managing anxiety
If you’re experiencing anxiety and it is impacting your daily life and well-being, getting help is essential. Anxiety can worsen if the stressors continue to build up, so getting the proper support to manage your stress and understand potential triggers is vital.
Talk to someone
Talk to friends and family, and if you want further support, speak to a professional. Counselling for anxiety is a common form of treatment and can help in many ways, including giving you a safe space to talk about your worries and teaching you coping techniques.
While talking therapies are typically recommended for anxiety, hypnotherapy is becoming more common. Hypnotherapy for anxiety can help boost confidence and self-belief while reducing stress and worry.
Focus on your breathing
Breathing can be the first thing we forget when feeling anxious. We do it naturally, but when we are anxious, our breathing can become rapid and fast. When you start to feel the onset of anxiety, try to take a moment to focus solely on your breath. Breathe deeply through your nose, and exhale slowly. Repeat until you feel more relaxed.
Find ways to unwind
Therapies such as yoga, meditation, massage and aromatherapy encourage relaxation. Improving relaxation can help you manage symptoms and can also improve sleep. Similarly, finding ways to chill out in your free time can help improve general well-being. Try journaling to write down your thoughts and feelings and reflect on them later.
Consider practising mindfulness (apps such as Headspace are great for beginners) or even something simple, like mindful colouring or reading for an hour each day.
Get active
When anxiety is at its worst, it is challenging to want to get up and get moving. But taking the time to move your body, breathe in some fresh air and clear your head can be incredibly helpful in managing general health and well-being.
Join a support group
Support groups can allow you to share experiences with people who know what you’re going through. Talking about your challenges and sharing tips and advice can be constructive. It can remind you that you’re not alone and that help is available.
Comentários