Anxiety

Anxiety is often a result of many factors. It comes from the combination of different individual vulnerabilities and stressors, including:

• Family history of mental health issues. There is research to suggest that some people learn anxiety from other family members modelling anxious behaviours
• Life-based stressors such as a relationship breakup, work-based conflict or financial difficulty
• Brain chemistry, where neurotransmitters responsible for regulating mood do not function properly
• Certain personality types may make some people more vulnerable to developing anxiety, such as people who are perfectionists or who have low self-esteem
• Alcohol or illicit drug use can trigger anxiety
• Exposure to traumatic incidents

Having one or several of these vulnerability factors does not necessarily mean that you will develop anxiety. Often, it’s the interaction between certain stressors in the environment and these vulnerabilities that can create challenges. It’s important to build your awareness of early warning signs and access support as soon as possible.

• “I can’t get my mind to stop…it’s driving me crazy"
• “I won’t be able to cope with…”
• “I just feel that something bad is going to happen”
• “How do I get out of here?”
• “I’m weak to feel this way”

• Fear
• Guilt
• Worry
• Irritation/frustration

• Feeling on edge physically
• Shortness of breath
• Racing heart
• Dizziness
• Dry mouth
• Hyperventilation
• Muscle tension
• Sweating
• Nausea
• Blurred/tunnel vision
• Temperature changes (feeling both hot and cold)

• changes to normal sleep patterns
• lashing out at others
• difficulties with concentration and making decisions
• using alcohol, illicit drugs or improper use of medications as a way to cope with painful thoughts and feelings
• avoidance of feared situations or people
• checking behaviours/counting behaviours
• social withdrawal
• work performance issues: difficulties with attending work, procrastination – putting things off because you feel overwhelmed or are afraid of not doing things perfectly

When we feel anxious our nervous system is charged up to prepare us for fight, flight or freeze. Our breathing speeds up and becomes shallower which can create feelings of hyperventilation and dizziness. This can make you feel even more anxious.

Controlling your breath will help to calm your nervous system.

Practice controlled breathing while doing everyday tasks that don’t provoke anxiety, like walking the dog, taking a shower, gardening. Practicing will make it easier for you to access the skill in stressful situations.

headspace has some helpful 'Breathing through anxiety' exercises you can try here

When we are anxious our muscles tense up in preparation for action. You might not even notice that you are clenching your jaw or tensing your shoulders until you start to experience pain in these areas. Learning where you experience tension in your body and how to release this tension can help to manage anxiety.

A technique called progressive muscle relaxation (PMR) can be very effective in helping with this - you can learn more about PMR here

Acknowledge that anxiety is your body’s way of trying to protect you from a perceived danger. Step back from feeling afraid or self-critical about being anxious and remind yourself that anxiety is a survival mechanism. You are not alone; many people experience this.

When we feel anxious, we are often caught in worried thoughts about the future or about what has happened in the past. We lose track of what is going on in the here and now, and the resilience and resources we actually have. Mindfulness helps to bring you back into the moment and step away from the thoughts, feelings and behaviours that are feeding anxiety.

Use simple mindfulness techniques to produce feelings of calm and relaxation.

Anxiety distorts our thinking so that we see the world through the lens of danger. Learning how to identify and challenge these kinds of thoughts can help you see things from a more balanced perspective.

Anxiety can lead you to avoid situations that make you feel uncomfortable, including social events or travelling on busy public transport. This reinforces the idea that you won’t be able to cope in this environment. Facing the situation and riding out anxious feelings helps to challenge this view of yourself. A mental health professional can show you how to do this.

Healthy eating, exercise, and a regular sleep routine create a stable foundation that increases your resilience to life stressors. Avoid overuse of alcohol and the use of illicit drugs, which can trigger or exacerbate anxiety symptoms.

Talk to the people in your life who care about you, plan activities with them to get out of the house and share what is happening. Remember that anxiety is a common experience, and it is likely that other people around you have gone through something similar.

If you feel that your social network is not able to provide you with the support you need, or you require more intensive help, visit your local GP or contact a health professional.

Sometimes when anxiety becomes too overwhelming or has been happening over a long period of time, medication may be helpful in reducing the intensity of symptoms. Talk to your GP about your anxiety to learn more about whether medication is the right option for you.