“Anxiety” has become an increasingly common term in today’s society and when we consider the state of society and humanity as a whole, this doesn’t come as much surprise. In fact, in 2013, an estimated 3 million Canadians (11.6%) aged 18 years or older reported that they had a mood and/or anxiety disorder.
Many factors contribute to the development or onset of anxiety. Most people will experience a form of generalized anxiety several times in their life. This type of anxiety is usually common and some examples might include things like:
Public speaking
Experiencing a stressful or alarming situation
Nervousness about meeting someone or performing a task, etc.
This type of anxiety or nervousness is a shared human experience and one that most people will endure at multiple different points throughout their life.
More severe anxiety, such as those derived from mood and anxiety disorders or other underlying mental illness, is not quite as universal and instead often have developmental roots in things like:
Traumatic experiences that may have given way to post-traumatic stress disorder (PTSD)
Phobias such as a fear of germs or public spaces
Underlying or preexisting mental illnesses such as depression or bipolar disorder
The common forms of anxiety that everyone experiences usually have little to no lasting effect on an individual and most recover from anxiety shortly after the episode has passed.
It’s a different story, however, for those who struggle with clinical anxiety or mood disorders as this type of anxiety can be incredibly disruptive to an individual’s life. This intense form of anxiety can negatively impact relationships, work, finances, personal life, and diminish the overall quality of life.
While anxiety may seem powerful and controlling when left unchecked, working with a registered professional can help you understand your anxiety, reduce its control over your life, and prevent future episodes through proactive management.
What causes anxiety?
Anxiety is generally caused or developed through experiencing traumatic or otherwise severely emotionally challenging situations, many of which happen during adolescence. To put that into perspective, 70% of mental health problems have their onset during childhood or adolescence.
As these developmental years are so crucial and impactful for us, traumatic experiences here can lay the foundations for anxiety that follows well into adulthood and potentially even a lifetime if left untreated.
Other mental illnesses such as depression or obsessive-compulsive disorder (OCD) can contribute to anxiety as well along with things like addiction, phobias, and grief.
What does anxiety feel like?
Anxiety may feel differently to each person and can sometimes be dependent on the particular type of anxiety being experienced, however, most forms of anxiety are united by some common characteristics. Most people who experience severe anxiety report the following symptoms:
Excessive and overwhelming fear that something bad is happening
A sensation of panic or irrational urgency—the body’s ‘fight or flight’ mode is engaged
Muscles tense up, heart rate often increases, pain or tightness in the chest may develop, the onset of rapid breathing may occur (hyperventilating)
Individuals may have blurred vision, trouble focusing or articulating thoughts, or be unable to communicate verbally
Dizziness or blurred vision can lead to fainting or ‘blacking out’
The onset of fatigue may be very noticeably afterward
The above mentioned are some of the more severe symptoms of anxiety but anxiety doesn’t always have to be 10/10 intensity to still have adverse effects on someone’s life. Other (subjectively) lesser symptoms of anxiety can include:
Restlessness, irritability, feeling weak or tired, trembling, or feeling tense
Trouble concentrating on the task at hand due to worry over the present anxious thought
Trouble sleeping or relaxing
Experiencing gastrointestinal problems, loss of appetite, or excessive eating
Pleasure-seeking behaviour to counter anxious feelings (alcohol, drugs, food, sex, etc.)
Intentionally avoiding people, places, or things that may risk triggering anxiety
Constantly anticipating a worst-case scenario
Regardless of whether you experience major or more minor symptoms of anxiety, both have the potential to negatively impact many facets of your life.
The good news is that with time, therapy, practice, and in some cases medication, the power that anxiety has over your life can be lessened. Even those who have endured severe trauma or PTSD can still experience relief from anxiety by actively seeking out professional help.
Ways to effectively manage anxiety
Anxiety can be completely debilitating for many people and can leave them feeling suppressed, trapped, and ultimately caged in what might seem like a never-ending struggle. The reality is that science, medicine, and psychology have allowed for incredible breakthroughs in terms of our understanding of anxiety and how we approach treatment.
While anxiety is unlikely to simply leave overnight, there are several ways to manage, treat, and prevent anxiety from taking hold of your life. The best place to start is to work with a licensed professional who can help you identify the sources of your anxiety and then work towards helping you remove the power and control they have over your life.
When you’re experiencing anxiety in the moment, try these 3 practices to help reduce the intensity. The more you practice these techniques, the more effective they will become.
Focus on your breathing
When you are experiencing that sense of panic, your heart rate may increase, you may begin to take short rapid breaths, and your vision may become blurred. Those short rapid breaths (hyperventilating), don’t allow enough oxygen to enter your body and this lack of oxygen can fuel anxiety further.
Instead, focus on your breathing and try to take slow, long, and deep inhales and exhales. This will help more oxygen enter your bloodstream, which can help return you to a more natural and relaxed state.
A common technique is to breathe in deeply for four seconds (counting out loud), hold the breath for 4 seconds, and then exhale for 8 seconds and repeat. This may need to be repeated over several minutes but the increased oxygen to the brain along with the focus of counting can minimize symptoms (as your brain is now focusing on counting as opposed to the anxious thoughts).
Exercise if possible or change your environment
Regular exercise in your life is a great preventative measure for anxiety. If experiencing strong anxiety in the moment, exerting physical energy by going for a walk, jog, or run can often help to reduce symptoms. Again, these activities will help bring more oxygen into your body. Additionally, changing your environment (like going for a walk) can help remove yourself from the initial stressors that may have triggered anxiety in the first place.
Acknowledge and distract
Distracting from your anxiety doesn’t mean choosing denial or ignorance. It is simply the process of acknowledging an anxious thought but choosing not to indulge it at that moment and instead, addressing it at a time that is more favourable to you (as opposed to trying to tackle it at work or during an important meeting).
This isn’t always possible when experiencing extreme moments of anxiety but is especially useful when you sense anxiety beginning to build internally and have the ability to forecast ahead.
Distraction can come in many forms. Anxiety flourishes when we have nothing else to focus on or the anxious thought becomes the dominant one. By shifting your energy to intentionally focus on a particular task or activity, anxiety is not always able to take up the foreground space in your mind and instead becomes secondary to the task at hand.
Final thoughts
These techniques take time and practice to develop but can become very effective tools for managing anxiety.
There are many more tools and techniques available and these combined with taking a proactive approach to your anxiety and working with a licensed professional can help regain control of your life.
If you or someone you know is experiencing anxiety and are looking for help, let’s get in touch to see how Sana Counselling can help return you to living a life you love and deserve.
