Imagine walking through a jungle, minding your own business, when suddenly a ferocious tiger appears out of nowhere. Very helpful, your body and mind will spring into anxious action. But what happens when anxiety becomes unhelpful, excessive and stimulated by the tiniest things? Like, forgetting to reply to an email? Or, leaving the house? CuraMind is here to explain anxious symptoms, what they could mean, how to manage them and find support.
Causes of Anxiety
Anxiety is defined as a feeling. It’s a normal (and often temporary) state characterised by feelings of nervousness, fear, or a sense that something bad is happening.
It’s part of our evolutionary make-up, which helps us to handle perceived threats and prepares the body and mind to survive potential danger. In some ways, it’s like having a built-in, turbo boost button that kicks in when we need it most. Our heart starts pounding like a drum. Our senses sharpen like a detective, ready to make lightning-fast decisions. And, our muscles tense up, ready for action.
In fact, a certain degree of anxiety is actually useful in some situations. If we’re preparing for sports day, for example, anxiety can heighten our awareness and help us to perform to a higher level. However, when the anxious response becomes excessive and persistent, it can interfere with daily life.
In 2023, Anxiety Disorders are one of the most common mental health problems in the UK, with around 8 million experiencing some form of anxiety disorder at any one time (www.anxietyuk.org.uk). With the right strategies and support, it’s possible to calm your mind and body, manage symptoms, and lead a steady, fulfilling life.
Knowing If You Feel Anxiety
Symptoms of anxiety vary from person to person, but they commonly include:
- Physical symptoms: such as an increased heart rate, rapid breathing (hyperventilation), sweating, trembling, muscle tension, restlessness, headaches, gastrointestinal discomfort, and fatigue.
- Cognitive symptoms: excessive worrying, racing thoughts, difficulty concentrating, feeling on edge, anticipating the worst, and intrusive or obsessive thoughts.
Emotional symptoms: feelings of apprehension, irritability, agitation, fearfulness, restlessness, and a sense of impending doom.
- Behavioural symptoms: People with anxiety may avoid certain situations or places that trigger their anxiety. They may also engage in repetitive behaviours or rituals as a way to alleviate their anxiety temporarily.
Types of Anxiety Disorder
When you speak to a therapist or counsellor, they’ll be able to evaluate your symptoms to determine the specific type of anxiety disorder you may be experiencing. Being understood by a professional can help you feel more at ease – and will be useful for finding specific strategies to help you cope.
1. Generalised Anxiety Disorder
This is when someone is constantly worrying or feeling disproportionally anxious throughout their day. They may worry about all sorts of small and large things, (even worrying about worrying!) and it could feel very difficult to make it through the day without anxiety getting in the way.
2. Anxiety / Panic Disorder
Have you ever felt sudden, high levels of anxiety that seem to come out of nowhere? These are known as panic attacks or anxiety attacks. These can feel very scary and people often feel out of control and very fearful.
3. Social Anxiety Disorder
Sometimes, we can feel anxious about being in social situations to the point where we actually avoid social situations. This may include people avoiding school, work, or socialising – to prevent themselves from feeling overwhelmed with anxiety.
Strategies for coping with Anxiety
Living with anxiety can be challenging, but there are several strategies that can help you manage your symptoms and improve your quality of life. Here are some tips:
- Practice relaxation techniques: Deep breathing exercises, meditation, yoga, and progressive muscle relaxation can help you reduce stress and calm your mind.
- Stay active: Regular exercise can help reduce anxiety and improve your overall health. Even just a short walk each day can be beneficial to release anxious energy.
- Get enough sleep: Lack of sleep can exacerbate anxiety symptoms, so it’s really important to prioritise good sleep hygiene. Try to stick to a regular sleep schedule, create a relaxing bedtime routine, and avoid drinking caffeine and scrolling on your screen before bedtime.
- Eat a balanced diet: A healthy diet that includes whole grains, fruits, vegetables, lean protein, and healthy fats can help improve your mood and stabilise energy levels.
- Practice self-care: Engage in activities that make you feel good, whether it’s taking a relaxing bath by candlelight, listening to your favourite music, or snuggling up with a good book. Taking care of yourself can help reduce stress and anxiety.
Summary
- Anxiety is a state characterised by feelings of nervousness, fear, or a sense that something bad is happening.
- A therapist or counsellor will help you to identify and challenge anxious trails of thought.
- In 2023, Anxiety Disorders are one of the most common mental health conditions in the UK.
- Relaxation techniques, staying active, self-care, good sleep and a balanced diet can help ease symptoms of anxiety.
Hello, we are the CuraMind team, and we are dedicated to supporting your mental well-being. Our team comprises experienced therapists, caring individuals, and devoted advocates for mental health.
With our diverse backgrounds and a shared passion for helping others, we’re here to guide you on your journey to better mental health. Each of us brings a unique perspective and expertise to the table, ensuring that you receive the compassionate care you deserve.
Our team members are based in the UK, but our commitment to your well-being knows no boundaries. We are here to stand by your side, providing the support and understanding you need to lead a healthier and happier life.
With care and dedication,
The CuraMind Team
