Anxiety UK is a user-led charity with more than forty years experience in supporting those living with anxiety, but what is anxiety?
Anxiety is a normal, if unpleasant, part of life, and it can affect us all in different ways and at different times. Whereas stress is something that will come and go as the external factor causing it (be it a work, relationship or money problems, etc.) comes and goes, anxiety is something that can persist whether or not the cause is clear to the sufferer.
Anxiety can make a person imagine that things in their life are worse than they really are, and prevent them from confronting their fears. Often they will think they are going mad, or that some psychological imbalance is at the heart of their woes. What is important is the recognition that anxiety is normal and exists due to a set of bodily functions that have existed in us from our cave-man days.
Back then, we were equipped with an internal alarm system designed to protect us from the dangers surrounding us in the wild. This system would make us hyper-alert by giving us a boost of adrenaline that would increase the heart rate and boost the amount of oxygen going to our limbs so we were better able to fight or run from danger. This is known as the “fight or flight” response. The “butterflies in the stomach” feeling that many associate with anxiety is this mechanism kicking in, but instead of being used to avoid immediate danger, it is often wrongly and inappropriately activated in a person during normal, everyday situations when stress has built up, often unknowingly.
Some people have a very identifiable cause for their anxiety; a traumatic incident, lots of stressors or have undergone a significant life event (moving house, getting divorced, having surgery). However, some people don’t have an identifiable cause for their anxiety and it causes them some distress. One way of thinking about your anxiety is to imagine your stress levels as being like a bucket of water. If we keep adding stressors to the bucket (even tiny ones like the school run or commuting to work), over time it fills up until one day it overflows. This can be a good way of looking at anxiety as it explains why sometimes it can seem to come out of the blue with no significant trigger. However, what has happened is that the trigger was just a very small stressor that tipped us over the edge and allowed our bucket to overflow. What we need is a leaky bucket with lots of holes in to reduce your overall stress levels. Each one of these holes could be something positive that you do to manage your anxiety, such as yoga, exercise, reading, listening to music or spending time with friends or family.
Symptoms of anxiety
People often experience physical, psychological and behavioural symptoms when they feel anxious or stressed.
Some of the most common physical symptoms of anxiety are:
- Increased heart rate
- Increased muscle tension
- “Jelly legs”
- Tingling in the hands and feet
- Hyperventilation (over breathing)
- Difficulty in breathing
- Wanting to use the toilet more often
- Feeling sick
- Tight band across the chest area
- Tension headaches
- Hot flushes
- Increased perspiration
- Dry mouth
- Choking sensations
Some of the most common psychological symptoms (the thoughts or altered perceptions we have) of anxiety are:
- Thinking that you may lose control and/or go “mad”
- Thinking that you might die
- Thinking that you may have a heart attack/be sick/faint/have a brain tumour
- Feeling that people are looking at you and observing your anxiety
- Feeling as though things are speeding up/slowing down
- Feeling detached from your environment and the people in it
- Feeling like wanting to run away/escape from the situation
- Feeling on edge and alert to everything around you
The most common behavioural symptom (the things we do when we are anxious) is avoidance. Although avoiding an anxiety provoking situation produces immediate relief from the anxiety, it is only a short term solution. This means that whilst it may seem like avoiding is the best thing to do at the time, the anxiety often returns the next time that you face the situation and avoiding it will only psychologically reinforce the message that there is danger. The problem with avoidance is that you never get to find out whether your fear about the situation and what would happen is actually true.
If somebody you know is suffering from a panic attack
Maintain a non-judgmental and empathic attitude. It can be extremely frightening when experiencing panic, and it’s not helpful to say ‘it’s only anxiety’.
Help regain control of breathing and relaxation of muscles and Normalise not minimise – understand its very frightening. Speak to the person concerned in a firm but reassuring manner and ideally take the person concerned to a place that is quiet. If this is not possible try to shield them from bystanders or ask them to leave or turn away. Avoid a crowd gathering scenario to develop and help them find a comfortable place to sit.
Get them to breathe in deeply through the nose for about 4 seconds. Hold the breath for 2 seconds. Breathe out slowly through the mouth for about 6 seconds and try to encourage them to focus their thinking on the word “calm”.
Once the client has recovered, it is important to acknowledge how well the client has done in coping with their anxiety. Give hope that panic is treatable and does not need to impact negatively on quality of life and give them information on Anxiety UK and reaffirm just how common panic attacks can be.
How we can help – Anxiety UK is a user-led charity with more than forty years experience in supporting those living with anxiety. By becoming a member of Anxiety UK, you will have access to a rage of benefits, including:
- Access to reduced cost therapy within two weeks of submitting your therapy request
- Access to our infoline, email and live chat services (available Monday-Friday, 9:30 am – 5:30 pm) staffed by volunteers with personal experience of anxiety
- Receipt of Anxious Times, our quarterly members’ magazine
- Access to the members only section of our website, featuring regular support surgeries facilitated by anxiety experts
- Access to specialist helplines, including the psychiatric pharmacy helpline, the psychology information helpline and the emetophobia helpline.
And many, many other benefits that will help you manage your anxiety long term
Information provided By Anxiety UK. http://www.anxietyuk.org.uk