Understanding Anxiety

29 May

It’s normal to worry, but not when your worries become all consuming, preventing you from doing the things you love or enjoying your life like normal.

What is the difference between worry and anxiety?

Sometimes it can be challenging to distinguish between worry and anxiety, as both involve a sense of unease and concern, so let’s explore the intricacies of anxiety, a common yet often misunderstood aspect of our mental wellbeing. In this blog, we’ll delve into the definition of anxiety, unravel its symptoms, differentiate it from worry, and provide practical ways to navigate and manage anxiety.

We all have worries sometimes, it is a natural part of being a human. I worry about being late to work when there is traffic, I worry that it might rain when I have an outdoor netball game to play, I worry when I forget to pay a bill on time. Worry is a normal and common response to specific situations, perceived threats or uncertainties, and usually involves thoughts about potential future events. It tends to be temporary, goes away when the situation is resolved or manageable and can even have potential benefits! Worrying can: motivate problem-solving, increase preparedness, enhance performance, increase empathy and compassion for others, and increase motivation for action.

But when worry becomes excessive and chronic, it is called anxiety. It involves a heightened state of arousal in response to perceived threats. These kinds of worries are pervasive, happen all the time even when there isn’t a specific situation to worry about, happen for a long period of time, persist even in the absence of immediate threats and can start to interfere with day-to-day life and functioning. Negative consequences like physical symptoms, emotional distress and changes in behaviour can start to happen.

Defining Anxiety

Anxiety is a natural response to stress or perceived threats. It’s a complex emotion that involves a heightened state of alertness, both physically and mentally. This response is hardwired into our biology, designed to prepare us for potential dangers. However, when anxiety becomes persistent and overwhelming, it can interfere with our daily lives, indicating an anxiety disorder. Anxiety disorders can range from general anxiety, social anxiety, panic disorder and specific phobias to obsessive compulsive disorder, post-traumatic stress disorder, attachment anxiety and health anxieties. If you are concerned, please give doctor google the flick and speak to your GP or psychologist for more information regarding disorders and diagnosis.

Symptoms of Anxiety

Recognising the symptoms of anxiety is a helpful way to become more aware and more understanding of the impact it can have. Some common symptoms include:

Excessive Worry: Persistent and uncontrollable thoughts of impending doom or fear.
Physical Symptoms: Rapid heartbeat, muscle tension, trembling, sweating, and dizziness.
Restlessness: A sense of being on edge or unable to relax.
Difficulty Concentrating: Trouble focusing or experiencing mental fog.
Irritability: Easily getting frustrated or having a short temper.
Sleep Disturbances: Trouble falling asleep, staying asleep, or restless sleep.
Changes in Appetite: Either increased or decreased appetite, leading to weight changes.

As mentioned, anxious thought patterns often involve a heightened focus on potential threats, uncertainties, or negative outcomes.

Anxious Thought Patterns

Catastrophising:
- Thought Pattern: “If I make a mistake at work, I’ll definitely get fired, and my whole life will fall apart.”
Overgeneralisation:
- Thought Pattern: “I didn’t do well on this one project; I’m always a failure at everything.”
Black-and-White Thinking:
- Thought Pattern: “If I’m not perfect, then I’m a total failure. There’s no middle ground.”
Mind Reading:
- Thought Pattern: “I can tell by the way they looked at me that they hate me. I must be a burden to everyone.”
Fortune Telling:
- Thought Pattern: “I just know that something terrible is going to happen. I can feel it.”
Personalisation:
- Thought Pattern: “Their bad mood must be my fault. I must have done something to upset them.”
Should Statements:
- Thought Pattern: “I should always be able to handle everything perfectly. If I can’t, then I’m weak.”
Control Fallacy:
- Thought Pattern: “If I can’t control every aspect of this situation, then everything will go wrong.”
Selective Attention to the Negative:
- Thought Pattern: “Even though I received positive feedback, I can’t stop thinking about the one critical comment.”
Comparisons:
- Thought Pattern: “Everyone around me seems to have their life together. I’m the only one struggling.”

Ways to Manage Anxiety:

Understanding anxiety, recognising its symptoms, recognising the intensity and duration of these feelings and differentiating it from worry are crucial steps towards effective management. We are all unique in our own ways, and how we cope with the challenges life throws at will be different, but here are some practical strategies you can try adding into your daily routine to begin navigating any waves of anxiety and foster a sense of well-being.

Mindfulness and Deep Breathing: Practice mindfulness to focus on the present moment and engage in deep breathing exercises to activate the body’s relaxation response.
Challenge Negative Thoughts: Identify and challenge irrational thoughts, considering alternative, more balanced perspectives.
Physical Activity: Engage in regular physical exercise to release endorphins and improve mood.
Visualisation and Relaxation Techniques: Use visualization to create a mental oasis of calm and practice progressive muscle relaxation.
Distract Yourself: Engage in activities that capture your attention and provide a healthy distraction from anxious thoughts.

Counselling support for managing anxiety

There are many different supports available if you find that worry or anxiety is significantly impacting your well-being or daily activities. A holistic approach might look like combining a variety of services from your GP and mental health professionals to acupuncture, massage, kinesiology or other types of body work to find the right fit.

How can counselling help you with managing anxiety?

Identify specific triggers and causes of anxiety
Education about anxiety, the different forms of anxiety and how it manifests.
Cognitive-Behavioral Techniques to challenge negative thought patterns
Mindfulness and Relaxation Techniques to stay grounded in the present
Exposure Therapy (gradually and safely) to build resilience
Skill-Building, developing coping strategies and new ways to manage anxiety symptoms
Emotional Regulation skills
Supportive non judgemental environment
Goal Setting
Relapse Prevention
Building Resilience and personal strengths to manage anxiety

The effectiveness of counselling will vary from person to person, and the therapeutic approach should be tailored to meet your unique needs. Regardless, if you or someone you know is struggling with anxiety, seeking the guidance of a qualified mental health professional can provide valuable support and strategies for managing anxiety effectively.

Please remember that it is completely natural and normal to worry sometimes, our brains are actually hard wired to worry to keep us safe. But when your worries become all consuming and prevent you from doing the things you love or enjoying your life like normal, please reach out for support because you do not have to suffer in silence.

This information is in no way, shape or form a replacement for therapy or professional support, but I hope it gives you some useful information and awareness.

Kate