Anxiety is an inevitable part of the human experience; most people feel the state of anxiety at some point in their lives due to stressors related to health, finances, or relationships. The experience of anxiety is common throughout life and intrinsically linked to the central autonomic nervous system functions of the human body and brain - the fight or flight response. While occasional anxiety can motivate us to tackle challenges, for those with anxiety disorders, these feelings can become overwhelming and persistent, interfering with daily tasks and becoming distinguishable as a persistent disorder rather than an occasional state. This raises the question for many individuals: Is the anxiety I'm feeling normal? How can we distinguish between normal anxiety and a clinically diagnosable disorder?
At the core of anxiety disorders is a heightened state of worry about perceived potential threats, which heightens vigilance and awareness of both external circumstances and internal physical symptoms— increased heart rate, muscle tension, tightness of breath and nausea. This awareness can lead to a feeling of helplessness, prompting individuals to escape situations to relieve their anxiety. While this avoidance might provide temporary relief, it ultimately reinforces the belief that one is unable to cope, perpetuating a cycle of increased anxiety.
In contrast, normal stress and worry can be motivating and manageable. This type of anxiety often inspires action and problem-solving, subsiding once the challenge is addressed. However, anxiety disorders involve excessive worry that persists even after the stressor is removed. The fear and dread become overwhelming, significantly impacting daily life and often manifesting in both mental and physical symptoms. Anxiety Disorders present in a range of different forms. Some of these, such as Generalised Anxiety Disorder - the persistent feeling of anxiety of dread that interferes with daily life - and Social Anxiety - intense, persistent fear of being watched and judged by others and subsequent fear of social situations- are some of the more widely known anxiety disorders. However, some other conditions, such as the ones listed below, are also anxiety disorders and reflect the multiple forms anxiety disorders can present in.
Panic Disorder: Characterised by recurrent, unexpected panic attacks and intense fear of future attacks.
Phobias: Intense, irrational fears of specific objects or situations that lead to avoidance behaviour, including Agoraphobia (fear of the outdoors).
Separation Anxiety: Excessive fear or anxiety about separation from attachment figures, often seen in children.
Selective Mutism: Consistent inability to speak in specific social situations despite speaking in other settings, typically observed in children.
Health Anxiety: Preoccupation with having or acquiring a serious illness, often leading to excessive worry and medical consultations.
Post-Traumatic Stress Disorder (PTSD): A condition triggered by experiencing or witnessing a traumatic event, characterised by flashbacks, avoidance, and heightened arousal.
Obsessive-Compulsive Disorder (OCD): Involves unwanted, intrusive thoughts (obsessions) and repetitive behaviours or rituals (compulsions) performed to alleviate anxiety.
Recognising the physical symptoms of anxiety—like muscle pain, sleep disturbances, and even gastrointestinal issues—can help illuminate the severity of the condition. Misconceptions often arise when people dismiss anxiety with comments like, "We all get anxious sometimes," overlooking the complexity and challenges faced by those with anxiety disorders.
Ultimately, determining whether the anxiety you are experiencing is typical or a sign that you need additional help comes down to three key points:
The extent of the experience - How intense is this state of emotion? Is it a lingering feeling in the background of your life when daunting tasks or experiences are approaching? Or does it feel more like a state which supersedes the other feelings you experience day-to-day? How strong are your physical symptoms?
The duration of the experience- Is the anxiety you feel in response to a stressor or does it remain even when the stressor has passed? How often are you feeling this way?
How is it impacting the other aspects of your life- Does this feeling of anxiety impact the way you are able to live your life, maintain your relationships and enjoy the hobbies or tasks you usually benefit from?
If you relate to any of the experiences mentioned above or have concerns around your levels or stress or anxiety, it may be worth exploring ways to improve this by seeking professional support.
Tips for Improving Feelings of Anxiety
Breaking the cycle of anxiety often means breaking the cycle of avoidance in order to build the belief through exposure, that you can cope.
Below are some tips on how to improve your anxiety:
Understand your anxiety: Take time to identify what triggers your anxiety and recognize its physical and emotional symptoms. Keeping a journal can help track patterns and clarify your thoughts.
Challenge negative thinking: Learn to identify and reframe negative thoughts that contribute to anxiety. Ask yourself whether these thoughts are realistic and attempt to replace them with more balanced, positive perspectives.
Mindfulness and relaxation techniques: Practise mindfulness through meditation, deep breathing, or yoga. These techniques can help ground you in the present moment and reduce physical symptoms of anxiety. Regular exercise and maintaining a nutritious diet also helps to manage symptoms.
Graded exposure: Gradually face your fears by breaking them down into manageable steps. Start with less intimidating situations and gradually work your way up to more challenging ones, reinforcing your ability to cope.
Seek support: Reach out to friends, family, or a mental health professional. Sharing your feelings and experiences can provide relief, validation, and valuable coping strategies.
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