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Anxiety is a type of fear usually associated with the thought of a threat or something going wrong in the future, but can also arise from something happening right now. Individuals often do not seek help for significant levels of anxiety, meaning many remain without diagnosis or treatment.

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What are the signs and symptoms of anxiety?

Life is full of potential stressful events and it is normal to feel anxious about everyday things.

There can be a single trigger or event that raises anxiety levels, but generally it's be a number of things that increase anxiety levels, including exams, work deadlines, how we think we look, going on a first date or whether we feel safe travelling home late at night.

Anxiety has a strong effect on us because it's one of our natural survival responses.

It causes our mind and body to speed up to prepare us to respond to an emergency.

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Some of the physical things that might happen are:

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• rapid and/or irregular heartbeat

• fast breathing

• weakened or tense muscles

• sweating

• churning stomach or loose bowels

• dizziness

• dry mouth.

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Anxiety also has a psychological impact, which can include:

• trouble sleeping

• lack of concentration

• feeling irritable

• feeling depressed

• loss of self-confidence.

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It can be hard to break this cycle, but you can learn to feel less worried and to cope with your anxiety so it doesn’t stop you enjoying life.

What are the causes of anxiety?  Feelings of anxiety can be caused by lots of things and vary according to what you’re worried about and how you act when you feel apprehensive.

 

They depend on lots of things such as:

• your genes

• how you were brought up

• your life experiences

• the way you learn and cope with things.

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Just knowing what makes you anxious and why can be the first steps to managing anxiety.

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How can anxiety be treated?
Fear and anxiety can affect all of us every now and then. Most people get through passing moments of anxiety with no lasting effect. People experiencing anxiety in their everyday lives often find the personal resources to cope through simple remedies.

• Talking it through!!

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Although it can be difficult to open up about feeling anxious, it can be helpful to talk to friends, family or someone who has had a similar experience.  You might feel embarrassed or afraid to discuss your feelings with others, sharing can be a way to cope with a problem and being listened to can help you feel supported.

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Face Your Fear
By breaking the cycle of constantly avoiding situations that make you anxious, you are less likely to stop doing the things you want, or need, to do. The chances are the reality of the situation won’t be as bad as you expect, making you better equipped to manage, and reduce, your anxiety.

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Knowing and Valuing Yourself
Make a note of when you feel anxious, what happens and the potential triggers.

By acknowledging these and arming yourself with tips to deal with these triggers, you will be better prepared in anxiety-inducing situations.

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Making Time to Relax
Learning relaxation techniques can help you calm feelings of anxiety. Practices like yoga, meditation or massage will relax your breathing and help you manage the way you feel about stressful experiences.

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Exercise
Physical activity levels can trigger brain chemicals that improve your mood and general well-being and stress levels. This can act as a prevention and treatment for anxiety as well as lead to improved body-image, self-esteem and self-worth.

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Healthy Eating
Eat lots of fruit and vegetables and try to avoid too much sugar. Very sweet foods cause an initial sugar ‘rush,’ followed by a sharp dip in blood sugar levels which can give you anxious feelings. Caffeine can also increase anxiety levels so try to avoid drinking too much tea or coffee too.

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Avoiding Alcohol or Drinking in Moderation
It’s very common for people to drink alcohol when they feel nervous to numb their anxiety, however the effect that alcohol has on how you feel is only temporary. When it wears off you feel worse, potentially more anxious, and your brain will be less able to deal with anxiety naturally.

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This information is curtacy of the Mental Health Foundation (page accessed 20/7/2018).

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