Anxiety

Anxiety can mean different things to different people. If you ask anyone in the street they would give you a different answer. This is because it can affect people in different ways. There are different anxiety-related disorders but they all boil down to the same or similar symptoms.

Anxiety is made up of different symptoms. Below are the different signs and symptoms of anxiety. See if you can relate to any of them:

Physical sensations

• Blurred vision
• Breathing problems and heart palpitations
• Tense muscles, jelly legs and feeling weak
• Shaking or sweating
• Headaches, sweating and feeling dizzy or sick

Actions

• Worrying all of the time about lots of different things
• Avoiding certain situations and using safety behaviours

Thoughts

• I might die
• I will collapse
• I will make a fool of myself
• I am in danger
• I will have a heart attack
• I have to get out
• I can’t cope

Feelings

• Feeling nervous or on edge all of the time
• Not being able to relax and being restless
• Feeling irritable
• Feeling afraid as if something terrible might happen

There are many reasons why someone becomes anxious.

Some people may be more prone to becoming anxious or may have learned to be anxious from other people’s behaviour.

Some people will become anxious due to stressful life events. For example, divorce, moving house, bereavements, even pleasant events like celebrations can cause anxiety.

This is even more likely to happen if there are other stressful events going on, like pressure at work or home.

Thoughts, images and emotions of a negative nature are all common symptoms of anxiety disorders. Worry, anxiety and panic are all very similar but have different definitions and presentations.

Each individual person will have a different experience but the following are usually identified:

Worry: Some worry can be normal and can have positive effects. For example, taking out house insurance as a precaution. However, worrying about things that you believe are going to happen in the future can cause a lot of anxiety and as we all know we can’t predict the future.

Anxiety: Anxiety is often used as a general term for nervousness, stress, worry or any other cause of anxiety symptoms that last for a long period of time. It is usually defined differently from panic and worry because there is a feeling of constant physical anxiety related symptoms.

Panic: This can be described as a sudden sensation of fear that is so strong it causes an overwhelming feeling of physical symptoms. These symptoms can lead to thoughts such as, “I am going to die” or “I will collapse and make a fool of myself”.

Stress: The symptoms of stress are very similar to the symptoms of anxiety. The ability to cope with stress varies from person to person. It is normal to have a certain amount of stress as this helps us to cope but if you have too much or too little it can affect your day-to-day functioning.

All of the above can lead to people using safety behaviours as mentioned previously.

You only get anxiety if you are a nervous person

We all have anxiety. If we didn’t have anxiety we wouldn’t survive. It helps us to cope with day-to day-life, so anxiety can affect anyone at any time.

Tranquillizers and sleeping pills are the best treatment for anxiety

It is best to get advice about these types of medications from your GP. Some anti-depressant medications can be used for anxiety disorders but a doctor is the best person to speak to about this.

Medications for anxiety are addictive

Some medications are no longer prescribed due to people becoming dependent on them. Your GP will be the best person to advise you on medication as stated above.

Having an attack of anxiety can lead to a heart attack

Panic attacks can be extremely frightening experiences. Symptoms of feeling breathless, having chest pain and a rapid heartbeat can be common experiences during a panic or anxiety attack. It is very common to feel like you are going to die because your heart is beating so fast. However you are not in physical danger, and a panic or anxiety attack alone is not dangerous.

If you have a fear of heights or spiders you are stuck with it for life

Phobias are incredibly common. There are millions of people in the UK who have an over-intense fear of a situation or an object. They can seriously interfere with the way people live their lives and unfortunately many people feel unable to talk about it. Many people do not seek help because they think there is no effective cure. But phobias can be successfully challenged and overcome.

If you have a anxiety disorder, it is important to avoid stress and situations that make you feel stressed

Avoidance increases anxiety. This is an important fact that we need to get across. Most people with anxiety make the decision to keep out of situations that cause them the anxiety, but this can eventually lead to avoidance of all kinds of situations or even to someone becoming housebound or dependent on another person to escort them everywhere.

Never-ending reassurance from family members and friends is good for someone with anxiety problems

Well-meaning friends and family can get caught up in giving reassurance because they want you to feel better but this can also help maintain fears by keeping you from facing them. Compassion and encouragement to move through anxiety and doubts, instead of avoiding them, is more helpful.

There is a lot in life that we can’t control: the weather, other people, the economy. This can lead to experiences of anxiety.

However, it’s important we don’t overlook the aspects that we can experience and learn from: our thoughts and behaviours. Research shows that learning to think in different ways and respond differently to situations can alter your mood and empower you.

The National Institute of Clinical Excellence (NICE) are in charge of deciding which evidence-based treatments will be offered on the NHS and recommend cognitive behavioural therapy (CBT) which is a well-structured approach to changing thoughts and actions.

NHS Talking Therapies offer CBT, as well as other therapies such as counselling and psychotherapies. These offer a space for you to make sense of your thoughts, feelings and behaviours in relation to the environment you live in, and the life events you have experienced, which may have an effect on you now.

Medication is another option; used on its own or together with a therapeutic intervention. Talk to your GP if you are interested in being prescribed medication.

Relaxation and meditation can also help. We offer these and other therapies at NHS Talking Therapies, so please ask your therapist or at reception if you are interested in accessing any of these.

• Keep your routine as normal as possible. Try to do at least one thing each day.
• Explore other options by talking with your GP.
• Be kind to yourself. Try pampering yourself by doing something you usually enjoy or find relaxing.
• Try relaxation techniques. NHS Talking Therapies have relaxation CDs or you can search on YouTube.
• Focus on something that has gone well lately.
• Remember to eat and drink enough water. Proper hydration and nutrition will help you feel more positive.
• Remember that caffeine can increase anxiety.
• Don’t rely on negative coping strategies such as drinking alcohol, taking drugs, over spending and avoidance.
• Don’t put yourself down. This is time where you need kindness.
• Try not to compare yourself to others too much. You don’t know what they are experiencing.
• Don’t put pressure on yourself to feel differently. Remember, anxiety is a common experience.
• Don’t expect too much of yourself. You may be experiencing difficulty in concentrating or excessive anxiety if you put pressure on yourself to do too much.