Anxiety

Anxiety, we all experience it, it’s that primal fight/flight/freeze response. However, an anxiety disorder occurs when anxiety symptoms are enduring, intense, and persistent over time. While stress and anxious feelings are typical responses to pressure, they typically subside once the stressful situation or 'stressor' is resolved.

How does anxiety impact someone who experiences it?

Anxiety manifests in various ways, affecting individuals both physically and psychologically. Physically, it may trigger symptoms such as increased heart rate, shallow breathing, and sweating, while psychologically, it can evoke excessive fear, worry, and tension. Additionally, anxiety often prompts behavioural changes, including avoidance of certain situations or activities.

For some individuals, anxiety becomes more than just a temporary reaction; it can evolve into a debilitating condition that significantly disrupts daily functioning. This level of impairment is characteristic of an anxiety disorder. There are several types of anxiety disorders, each with distinct symptoms and treatment approaches tailored to address the specific challenges they present.

In Australia, it is estimated that 17.2% of people will experience an anxiety disorder in any one year. Some common anxiety disorders and the percentage of people impacted by each disorder are:

• Panic Disorder (3.7%)

• Agoraphobia (4.5%)

• Social Phobia (7.3%)

• Generalised Anxiety Disorder (3.8%)

• Obsessive-Compulsive Disorder (3.6%)

• Post-Traumatic Stress Disorder (5.6%)

Women are more likely than men to experience anxiety disorders, with prevalence rates around 18% for women and 11% for men. Anxiety disorders often co-occur with other mental health conditions, such as depression, with approximately 50% of individuals diagnosed with anxiety disorders also experiencing depression.

Despite the high prevalence of anxiety disorders, only a minority of affected individuals seek professional help, with barriers such as stigma and lack of awareness contributing to underreporting and undertreatment. If you think you are experiencing anxiety symptoms that do not pass and impact your daily functioning, relationships, thoughts and feelings, talk to your doctor or mental health professional. Professionals can discuss with you the impact of anxiety, any particular causes and treatment options that are appropriate for you.

What does anxiety feel like?

It can be difficult to describe what feelings of anxiety feel like because everyone experiences anxiety in different ways. For some, it might feel like you’re experiencing a constant sense of dread or that something bad is about to happen. In others, you might feel as though your mind and body are constantly on edge, anticipating something bad, worry about anything and everything all at once. Imagine trying to sleep or relax with constant worry. Some people might experience physical symptoms when they feel anxious, such as an increased heart rate or tightness in their chest. They may also experience gastrointestinal problems, including frequent trips to the bathroom or nausea severe enough to affect their appetite.

The more you learn about what anxiety feels like and how to cope with it, the easier it will be to manage these emotions through positive coping strategies.

There are many different ways you can treat anxiety, from therapy and medication to lifestyle changes and meditation. No matter what method works best for you, keep in mind that there is always hope for managing your anxiety symptoms.

What are the common signs of anxiety?

Do you ever feel anxious or nervous about certain situations or experiences? If so, you are certainly not alone - many people struggle with feelings of anxiety from time to time. In stressful situations such as public speaking, taking a test, starting a new job, anxiety is normal. However, for some individuals, these feelings can become much more intense, and are persistent over time, which can start to interfere with their daily lives.

Here are 20 common signs that someone who may live with anxiety might experience ( they may experience many of these symptoms, or a handful).

1. Feeling nervous, restless, or on edge

2. Having a sense of dread or impending doom

3. Having rapid, pounding, or irregular heartbeat

4. Breathing rapidly (hyperventilation)

5. Sweating, trembling or feeling weak

6. Feeling dizzy or lightheaded

7. Nausea, stomach cramps, or diarrhea

8. Feeling unable to concentrate or think clearly

9. Feeling irritable or on edge

10. Muscle tension

11. Headaches

12. Insomnia or difficulty falling asleep

13. Nightmares or disturbing dreams

14. Avoiding places or situations that make you anxious

15. Using alcohol, drugs, or food to cope with your anxiety

16. Having trouble relaxing and turning off racing thoughts

17. Feeling jumpy or easily startled by normal noises or movements

18. Avoiding social interactions due to fear of embarrassment or judgment

19. Overreacting to small problems as though they were disasters

20. Experiencing a sense of detachment or feeling unreal (derealization)

How do you reduce anxiety?

There are many ways that people can reduce their anxiety. Some people may find that deep breathing exercises help, while others may prefer to listen to calming music or nature sounds. Some people may find relief in journaling or other creative outlets, while others may find that physical activity helps to burn off excess energy and reduce anxiety.

Everyone is different, so it is important to experiment with different techniques to see what works best for you. If you are struggling to manage your anxiety, it is important to seek professional help. A therapist can help you identify the root of your anxiety and develop a plan to manage it.

Does anxiety ever go away?

Although anxiety disorders may never fully go away, it is possible to manage the condition, so that you can lead a full and healthy life that isn’t controlled by anxiety. With appropriate treatment and positive coping strategies, many people with anxiety are able to lead happy and successful lives.

What are the anxiety facts in Australia?

• Anxiety is the most common mental health problem in Australia, with 1 in 3 people experiencing anxiety at some point in their lives

• Anxiety disorders cost the Australian economy an estimated $8.3 billion each year

• The most common anxiety disorders are: generalised anxiety disorder, social anxiety disorder, panic disorder, agoraphobia and specific phobias

• Anxiety disorders are treatable, with psychological therapies, meditation and medication being the most common treatments

Can I have anxiety without knowing?

Yes, it is possible to have anxiety without knowing it. There are many different types of anxiety disorders, and not all of them are easily recognisable. Some people may experience symptoms of anxiety that they brush off as simply nerves or stress when in reality they are dealing with a more serious condition. If you are constantly feeling on edge, worried, or stressed, it is important to talk to a doctor or mental health professional about all of your symptoms - physical, psychological and behavioural. You don’t always have to feel this way.

What to do if you are experiencing anxiety?

If you're experiencing anxiety, there are various steps you can take to seek help and manage your symptoms effectively:

- Seek professional help if your anxiety is severe or disrupting your daily life. Therapists can provide valuable insights and strategies for managing anxiety.

- Cut back on caffeine and alcohol, as they can exacerbate anxiety symptoms.

- Incorporate relaxation and breathing techniques into your daily routine to alleviate anxiety in the moment.

- Engage in activities you enjoy, such as exercise, spending time with loved ones, or indulging in hobbies, to distract yourself from anxious thoughts and promote relaxation.

- Avoid making major life changes abruptly, as they can trigger anxiety. If changes are necessary, implement them gradually and allow yourself time to adapt.

- Accept that feeling anxious is a normal part of being human and acknowledge your emotions without judgment.

- Confide in a trusted friend or family member about your anxiety, as sharing your feelings with someone supportive can provide comfort and perspective.

- Remember that you're not alone in your struggles with anxiety, and there are numerous resources available to assist you. Don't hesitate to reach out for support if you're finding it challenging to cope.

- Take proactive steps to address your anxiety, such as consulting your GP, seeking therapy with a psychologist or mental health professional, participating in self-help or support groups, practising relaxation techniques, or considering medication under medical supervision.

If you want to make a difference in your community by helping people who might be going through anxiety and mental illness, you might want to consider learning more about Mental Health First Aid or attending a course.

Determined to make a difference in others' lives? Book a course here.