What is Anxiety?

Most definitions of anxiety run something like; a feeling of unease or worry that may include intrusive thoughts and be accompanied by physical symptoms, such as rapid heart beat, shortness of breath, tension…

Or biologically a stressful situation starts the fight or flight response, releasing stress hormones, (adrenaline and noradrenaline) that start a number of physiological changes, increasing heart rate and pace of breathing helping us to try physically to escape the threat in our heads.

The list of symptoms are numerous. The mind makes things real, if we are zeroing in and worrying about the same thing enough.

General symptoms of anxiety:

• Nervousness or feelings of worry
• Insomnia
• Butterflies in the stomach
• Chest pains
• Muscle tightness, such as clenching the jaw
• Rapid heart rate
• Shortness of breath
• Avoidance of tasks or obsessive behaviour
• Excessive sweating
• Upset stomach
• Nausea
• Heart palpitations
• Fear of going crazy
• Intrusive thoughts
• Detachment from reality (depersonalisation / derealisation)

The word anxiety is a catchall word for feelings of worry. But no one really starts to think about what anxiety really is unless it is stopping them from living their life. Most people worry about the outcome of the unknown, especially when it's a judgement. That job interview the presentation. Those nervous feelings quickly recede after the event and we feel ‘well’ again. Anxiety is flight or fight. And it only really functions if both the body and mind are invested in it. If I have the physical symptoms of anxiety but I’m not worried, am I anxious? If I’m worrying but have no physical symptoms… both the thoughts and physical sensations feed each other to create anxiety. So calming either settles it down.

Why would we feel anxious? The past teaches us that bad things happen if we do not achieve the desired outcome. Passing everything is the way to success. The thought pattern is so ingrained we may even think in feelings; thinking of feeling the anxiety in the moment of the worst outcome.

Anxiety is the embodiment of fear of failure. Not being good enough. The catalyst is often childhood experiences. The way you were brought up. Anxiety being the bodies response to this. We may have always lived with feelings of anxiety. Or something recently has trigged the body. An extended period of stress or life changing event can cause the body to be on high alert, changing the chemicals in the brain. This is usually termed a general anxiety disorder, when anxiety can be triggered by different factors. This is the most common anxiety disorder. The word ‘general’ seems to play it down. Having to deal with intense feelings of anxiety throughout the day. You don’t feel like ‘you’ anymore and that is probably the hardest thing. The physical symptoms by themselves are maybe manageable or if it was only the worry, but both together lead to a fully homogenous effect, which is both unsettling and uncomfortable.

Bear with us, stress is caused by external factors, that we have little control over but care about. Or the complexity of a task or tasks being overwhelming. An internal response to this is anxiety and that is why the two are often confused. They have similar physical symptoms and biological background. High blood pressure, headaches, tension. The key chemicals, adrenaline, cortisol are the same. The difference is that anxiety is an internal response to stress. But the two are not mutually exclusive. You can feel stressed without feeling anxious and vice versa. Often some anxiety or stress can make us get tasks done. Productivity becomes a bell shaped curve, sliding down the right side of the curve for a sustained period can lead to burnout or nervous breakdown.

Anxiety is wide ranging and is different for everyone. Having so many sub-divisions of what anxiety can feel like or think like, is confusing. If you are suffering with anxiety you’d like certainty. Speaking to any qualified mental health practitioner and researching your symptoms and how you are feeling is a good way to go. There is a wealth of helpful guidance on the internet, which can point you in the right direction for next steps.

The most common anxiety disorders:

Generalised anxiety disorder (GAD) - where anxiety is triggered by different factors and situations. There is not one cause or set symptoms. This is a broad diagnosis and is often a catch all if the symptoms do not fit under one of the other disorders.

Panic Disorder - experiencing regular panic attacks which have no set cause. Living with the fear of a panic attack can create one in itself.

Social anxiety disorder - extreme fear or anxiety of social situations, such as parties, gatherings or any situation where you need to speak to another person.

Phobias - extreme fear of something, whether a situation or an object e.g. agoraphobia which may lead to fear of leaving the house, as it may cause a panic attack.

Post-traumatic stress disorder (PTSD) - an anxiety disorder started from a traumatic experience. This could be related to an assault either in adulthood or as a child. Things you associate to the trauma can cause flashbacks, as if you are living that same experience again.

Obsessive-compulsive disorder (OCD) - having overwhelming urges or behaviours that are repetitive.

Health anxiety - worrying so much about being or getting ill that it stops you from functioning as you’d wish.

Regardless of the symptoms it makes life more challenging. But none of us are impervious to support or the happiness that changes in life can bring. Those good moments are there still. It can be funny how something small like some positive feedback or an old friend coming back into our lives can help kindle a recovery.

Everybody reacts differently to life's problems; if you are suffering with anxiety something has changed the makeup of your body. You need to focus on why that is and what you can do to come to terms with it. Quick fixes as they sound don’t tend to last very long. Trying to get back to the old you might not be the best bet, though it may feel comfortable as it is what you are used to. The body has provided a sign that you need to change. This is painful in the short term, but taken seriously can change your life for the better.

There are many things that can help with anxiety and many specific to a person. If it makes you feel calmer or more in control then its worth pursing. Looking into what calms or makes us anxious can help us find the underlying causes of our anxiety.

Guiding principles are to structure your life so you feel comfortable, to adopt methods that help you relax, self sooth and have a daily pattern to bring stability. Easier said than done, but it's very important to make time and put yourself first. If you are struggling it’s worth considering seeing a medical practitioner, whether that’s a specialist or your GP. They can help support and reassure that you are not alone and that many others are in a similar position. They can advise on next steps and suggest medication that can help with symptoms.

Themes to managing anxiety:

Self-soothing - the trick of not being hard on yourself, being that friend you wish you had, but to your self. Studies have shown that those who have an inbuilt ability to self sooth are more resilient to the hurdles that life throws at us.

Eating well - having a large breakfast full of complex carbohydrates, such as oatmeal and whole-grain cereals and breads. Stay away from simple carbohydrates that contain a lot of sugars. These can cause glucose spikes and exaggerate the symptoms of anxiety. Eating regular meals and the right foods keeps the bodies energy levels consistent and helps stabilise the nervous system.

Avoid caffeine and alcohol - caffeine is a powerful stimulant and alcohol a depressant. Both prevent the stability in mood that we are looking for.

Deep breathing - whether by itself or using mindfulness and meditation; brings us into the present and gives us a moment to check in with our bodies without judgement. Deep breathing activates the parasympathetic nervous system which helps calm us down. The parasympathetic and sympathetic nervous systems> are at odds with each other; the sympathetic directing our physical response to the fight or flight response. By activating the parasympathetic system we help disengage the sympathetic.

Calming habits - small things such as taking a hot bath, listening to a podcast or reading our favourite book, all help to make us feel more comfortable and safe.

Yoga, pilates - bridging that gap between body and mind. Similar to mindfulness and meditation in the way you are engaging with different parts of the body and observing how they feel. It's a great way to release the build up of stress and tension in the body.

Mind management - look at the facts, quite often we catastrophise our lives, we don’t give ourselves credit for what we have achieved. Cognitive Behavioural Therapy (CBT) courses can help look at the way we think and help manage those feelings of anxiety.

Therapy - can help you get to the root cause of anxiety. The origin might not be what you expect. By finding the cause you can confront anxiety at the source, reducing the chance of it being a long term problem. One method is psychodynamic, a talking therapy, which looks at the unconscious process of the mind and how this effects our behaviours.

A healthy sleep pattern - making sure that you get enough sleep and that you go to bed and get up at a similar time each day. Getting a good amount of sleep allows the body to repair and process thoughts. Like an engine the human body is best when maintained.

Exercise - not only the releaser of endorphins the feel good drug, but also the provider of many other benefits. Exercise takes our mind off feelings of worry, provides a sense of achievement and gives a positive association to stresses (connecting them to the enjoyment of sport). It has also been shown to reduce stress and anxiety throughout the day. Exercise improves the quality of sleep. It’s also an opportunity to socialise with others, which is important if you are feeling isolated.

Taking on too much - doing too much will add stress to your life where as you need space to be calm. Take some time for yourself. A mistake a lot of people make is once they feel less stressed they go back to their old routine. If you feel calmer, then stick to this less hectic schedule.

Walking - gives us an opportunity to think clearly. It has been shown to shut down that part of the brain (amygdala) that controls anxiety. And if you can find some green space to stroll in even better. Being close to nature and observing what is around you can take you outside of your mind and be a therapeutic experiance.