Understanding anxiety: How to recognise it and when to seek treatment
Over 8 million people in the UK suffer from anxiety disorder, which is roughly one in 10 people. Undoubtedly, anxiety can be a debilitating condition if not treated properly and can be detrimental to your quality of life. But what exactly is anxiety? And what are the red flags that signal that you need help?
What is anxiety?
It’s important to note that anxiety is a natural flight and flight response to stressful situations. Anxiety is an essential part of the human experience, as it alerts us to dangerous situations and helps us to react accordingly. Everyone has feelings of anxiety at different points in their lives, and it can be helpful in specific situations. Feeling anxious before a crucial exam or walking alone at night is only natural. However, anxiety can become a problem when it becomes a chronic event or when your fears or worries are disproportionate to a particular situation. Chronic anxiety not only affects your daily life but also makes it difficult for you to enjoy the things you love most.
What’s the difference between normal anxiety and anxiety disorders?
While ‘normal’ anxiety is the normal or occasional feelings of stress, anxiety and nervousness, anxiety disorders are mental health conditions that affect all aspects of your life. Anxiety disorders include:
· Generalised anxiety disorder (GAD)
· Obsessive-compulsive disorder (OCD)
· Panic disorder
· Post-traumatic stress disorder (PTSD)
· Social anxiety disorder (SAD)
Generalised anxiety disorder (GAD) is characterised by persistent anxiety and excessive concern about things.
Obsessive-compulsive disorder (OCD) is when an individual has a constant stream of unwanted thoughts and habitual behaviours, while panic disorders lead to recurrent episodes of intense fear.
Post-traumatic stress disorder (PTSD) develops after exposure to an extreme event, and social phobia is characterised by an overwhelming fear of being around other people.
How do I know if I suffer from anxiety?
Regardless of the type of anxiety you’re experiencing, there are several mental and physical symptoms to look out for. Mental symptoms can include:
· Difficulty concentrating
· Ruminating
· Excessive fear
· Irritability
· A feeling of impending doom
· Dissociation
Trembling or shaking, muscle tension or pain, shortness of breath or rapid heartbeat and sweating or nausea are some physical symptoms that signal that your anxiety has gone beyond ‘normal’ anxiety.
When should I seek treatment for my anxiety?
If you experience some of the above daily, it’s important to seek professional help. While talking to a trusted family member or friend is a good thing, discussing what you feel with a professional can help you take this crucial step to get the treatment you need.
If you don’t know where to start, reaching out to your general practitioner (GP) or mental health professional for advice is a great way to determine the best approach. They can recommend therapy, breathing exercises and grounding techniques that you can incorporate into your daily routine. After all, Dr Malasri Chaudhery-Malgeri from Recovery.com points out: “Wellness needs to be incorporated as a mindset, a way of living.”
Therapy is an excellent treatment for anxiety, as it can help you deal with the root of the problem and learn new coping mechanisms.
Cognitive behavioural therapy (CBT), interpersonal therapy (IPT), mindfulness-based therapy and exposure therapy are some types of therapy that are particularly helpful to people with chronic anxiety. CBT, in particular, is a type of talking therapy that focuses on learning coping mechanisms and changing negative thought patterns that lead to anxious feelings.
How can I help myself?
In addition to seeking professional help, it’s extremely important to take care of yourself properly. There are several self-care techniques that you can implement to help you manage your anxiety symptoms.
Journaling can help you process certain situations and identify triggers or patterns that lead to anxious feelings. It’s a powerful tool to recognise what is going well and to write positive affirmations, to shift your thoughts when you feel anxious and to focus on what is currently in front of you.
Breathing exercises such as yoga, meditation and deep breathing are an excellent self-help technique. By practising breath focus and deep breathing, you’ll be able to lower your blood pressure and slow your heartbeat – which are typically affected when you have an anxiety attack.
Yoga has proven time and again to be incredibly effective in reducing stress and anxiety. The combination of movement and slow breathing has an impact on both the physical and mental aspects, leading to a lower level of anxiety.
Last but not least, caring for your physical self is a no-brainer when it comes to managing your anxiety. Enough sleep is essential to help you deal with difficult experiences and feelings while eating a healthy diet and maintaining a stable blood sugar level can make a difference to your mood and mental health. Moreover, regular exercise can quickly help alleviate anxiety and stress and provide several hours of mental relief.
Don’t be afraid to reach out!
Dealing with anxiety can be extremely daunting. There’s no shame in seeking help and reaching out to close friends and family, as well as mental health professionals, is life changing. With the right strategies and support, you’ll be well equipped to bust anxiety and lead a fulfilling life.
This article is paid for content and does not necessarily reflect the views of The Scotsman, and as with all therapies, readers are advised to seek appropriate medical advice.