Anxiety

Anxiety is experienced when you feel constant worry, fear or apprehension for any period of time which inhibits your cognitive, emotional and physical bodies normal function. For example, when a person feels anxious, they may have thoughts of worthlessness, difficulty eating and difficulty working. 

On an emotional level, someone experiencing anxiety may feel scared or may feel like they have lost control of their life. Some people also experience physical symptoms from anxiety such as sweating, heart palpitations, trembling, shortness of breath, sweaty palms and nausea. 

Anxiety symptoms are commonly felt but for people who suffer from anxiety disorders these feelings can be crippling. People with panic disorder are also familiar with the struggle of managing feelings of anxiety.  It can feel as if anxiety takes over your life. You can feel out of control and helpless in your struggle to control it.  Simply put anxiety is a feeling that grows in response to certain events or thoughts that have uncertain outcomes.

If anxiety has an overwhelming pull in your life, there are some steps you can take to help manage it. Keep reading to find out more.

UNDERSTANDING YOUR TRIGGERS

Anxiety related disorders come in lots of different forms. You may experience anxiety completely different to someone else you know who suffers from anxiety. Knowing your triggers is the first step to helping you learn how to manage the effects.  When anxiety appears it may spark reactions like panic attacks. If you know you are experiencing anxiety but are not familiar with your triggers here are a few common examples of what can trigger an attack.

Stressful Life Events 

Sudden changes to circumstances in your life which you have not planned may trigger anxiety.  Sometimes it may be just as simple as dealing with a busy but generally happy life which can be stress and anxiety.  Things like losing your job, the death of a loved one, a relationship ending, physical or emotional abuse, betrayal from a loved one, problems with children, money issues, pressure from work and or multiple life changing events can happen and be difficult to deal with if we do not have support.  These changes can trigger anxiety as an isolated event or be the beginning of anxiety related disorders. Stressful event can cause lasting trauma and if this has happened to you it is recommended you seek support from a GP, councilor or therapist.  Talking to someone - anyone can be the start of your healing journey.

Family History

You are more likely to develop anxiety if you have a family history where loved ones have suffered from mental health issues.  These issues may have a genetic link and medication may sometimes be used to help when circumstances are dire.  It is always important to seek help when your anxiety is taking control regardless of your circumstances.  Sometimes anxiety can be a coping mechanism to dealing with problems as it can be a learnt behaviour from parent to child.   As children we learn how to cope from the adults around us.  It is difficult for a parent who suffers from anxiety to model to a child how to deal with problems in a healthy way when they are themselves struggling.  Therefore it is important that in these circumstance people suffering from anxiety find support so you can re-learn how to deal with stressful circumstances and break the cycle of anxiety in your home.  

Behavioural Patterns

Unhelpful thoughts and patterns of thinking can contribute to anxiety. Sometimes these are patterns that form part of our belief systems as we grow up. Other times they are learnt behaviours that come later in life. Seeing a councilor or therapist can help you re-learn how to deal with and cope with the challenges life throws at you. 

Physical Health

If you suffer from a health condition you may be more likely to experience anxiety. Chronic illness and pain can often lead to feelings of helplessness and mental anguish. Learning to manage these feelings can have a positive effect of improving your overall health and wellbeing. 

Substance Abuse And Addictions

People who struggle with additions are more likely to suffer from anxiety and anxiety related disorders. Withdrawal from certain medications can also cause anxiety and some medications may also list anxiety as a side effect.  It is important to know what the side effects are from medications you are taking. If you feel like you have side effects from your medications talk to your doctor about possibly changing to an alternative option. 

OTHER MENTAL HEALTH CONDITIONS

Someone that suffers from mental health conditions like depression, bipolar or mood disorders are more likely to experience anxiety. 

Genetics

Your genes can play a huge role in where your anxiety comes from. Someone that suffers from anxiety in this way should not feel helpless. There are many ways this can be managed long term and this should not be seen as a helpless situation that can not be improved. 

Trauma

Past mental or physical trauma can have a huge impact on how you deal with anxiety. Trauma can make people feel a high sense of worry and panic.  Feelings can surface from memories of times in the past where things did not go according to plan. It is important to process these feelings and look at ways to cope with the trauma you have experienced.  Seek help when you know it is affecting your daily life or it is creating anxiety and panic which you can not manage.

Phobias 

Phobias such as agoraphobia (fear of crowded or open spaces) and claustrophobia (fear of small spaces) are examples of phobias that can cause anxiety.  Seeing a hypnotherapist or psychologist may help manage the circumstances where anxiety is triggered from phobias. 

Food And Alcohol Issues

If you suffer from anxiety certain foods such as high fatty sugar snacks or alcoholic drinks can trigger an attack. Alcohol is a depressant.  Ensuring you have a healthy diet filled with lots of fruits and vegetables and limited junk food and alcohol can help limit how much anxiety you experience. Remember food is mood.  Eating lots of bright coloured fresh foods will help boost your mood. 

It is important if you suffer from anxiety to speak to your doctor and have a full check-up as sometimes physical conditions such as an overactive thyroid gland can mimic anxiety. They will be able to suggest ways you can deal with your anxiety. Finding the right mix of therapies that can help you is essential to improving your overall quality of life.  This may be a combination of therapies, diet, exercise and meditation.  With a balance of natural therapies and support from your GP you will be able to manage your mental health. 

WHEN IS MY ANXIETY HARMFUL

Identifying what kind of anxiety you are dealing with can be difficult simply because people react to stress and danger differently. Your friend may have anxiety and when they talk about what they experience it can be completely different to what you are experiencing. Anxiety is often spoken about in a blanket general term as feelings of worry, nervousness and uneasiness but the level of anxiety you experience can be completely different from one day to the next.   

It is hard to pass through life without ever knowing what anxiety feels like. Some people may only feel anxiety when they experience a major life event like a death.  The truth is, it is natural response to perceived danger. therefore experiencing short bursts of anxiety in common situations is natural and normal. This said, there are times when anxiety can escalate and turn into an anxiety attack. This may feel manageable at the beginning but can gradually build up over time. This is different to a panic attack that will appear out of the blue and quickly subside.   

Signs Of An Anxiety Attack

These are some of the more common mental and physical symptoms of anxiety:

· Feelings of danger

· Feelings of panic or dread

· Nervousness

· Restlessness and trouble sleeping

· Rapid heart rate

· Sweats / clammy palms

· Trembling / chills

· Tiredness / weakness

· Gastrointestinal symptoms

· Difficulty focusing

· Hyperventilation

Symptoms Of A Panic Attack

· Fear of dying

· Feeling like you are losing control

· A sense of detachment

· Heart palpitations

· Chest pain or tightness of chest

· Shortness of breath

· Nausea

· Dizziness / lightheadedness

· Numbness / tingling in your limbs

· Feeling hot / cold

It is important to remember that you can experience different symptoms at different times and anxiety and panic attacks can be experienced simultaneously. 

COPING WITH ANXIETY

If you experience random attacks of anxiety and it is getting in the way of your normal life there are things you can do that can help you take back control.

When your anxiety is focused on a situation, like worrying about your health or an up-and-coming event you may notice the symptoms come in waves.  They may be quick to arrive but also quick to dissipate. This kind of anxiety usually subsides when the situation around you improves. 

If tips for handling anxiety haven’t worked for you then you may want to consider seeing a professional for help. If you have a generalised anxiety disorder (meaning anxiety is brought on by anything) a mental health professional can help.  Generalised anxiety can interfere with your daily routine or creating physical symptoms therefore it is important to seek help so you can feel happier and healthier. 

The reality is anxiety may always be a part of your life in some form even if it is minor  but it should not overtake your whole day. Even the most extreme anxiety disorders can be treated. Once you find what treatment works best for you, your life can be worry free.  

QUESTION YOUR THOUGHT PATTERNS

Negative thoughts can take root in your mind and alter how you feel about situation that come up in your life.  Sometimes these thoughts can make circumstances appear more severe then they actually are. One way to control negative thought patterns is to challenge your fears.  Asking simply "Is this truly happening right now or is it what I think is happening?  Unlike self-defeating beliefs, negative thought patterns are not constantly with you. Negative thought patterns surface when you face an issue. These thoughts are also known as cognitive distortions and arise when you are stressed.  

They reinforce your self-defeating beliefs and can paralyze you in your attempt to deal with a situation.  Self-defeating beliefs can be explained as you believing your worth is attached to your achievements.   You may feel okay as long as you are constantly hitting your goals but once you experience setbacks you begin to over-analyze or exaggerate the difficulty you are facing.  Ultimately this will trigger your negative thought patterns to grow and anxiety will take hold. 

Self-Defeating Beliefs

Your belief system is made up of many things. Your attitudes, your values, your personal view of life, your view on relationships and your view on the world all form part of your belief system. These beliefs shape the way you see yourself and can set you up for success or disappointment. The belief systems we hold are based on our own personal experiences.  At some point in our life we created this belief and sometimes self-sabotaging beliefs can become present and permanently held in our subconscious by age of 4.  

Here are some of the most common self-defeating beliefs people can hold. When we become aware of these negative belief systems, we can reject them and bring back a positive outlook on our lives. 

1. Emotional perfectionism: I should always feel happy, confident, and in control of my emotions.

2. Performance perfectionism: I must never fail or make a mistake.

3. Perceived perfectionism: People will not love or accept me as I am flawed.

4. Fear of disapproval or criticism: I need everybody’s approval to be worthy.

5. Fear of rejection: If I’m not loved, then life is not worth living.

6. Fear of being alone: If I’m alone, then I’m bound to feel miserable and unfulfilled.

7. Fear of failure: My worthiness depends on my achievements be it my intelligence, status attractiveness.

8. Conflict phobia: People who love each other shouldn’t fight.

9. Emotophobia: I should not feel angry, anxious, inadequate, jealous or vulnerable.

10. Entitlement: People should always be the way I expect them to be.

ANXIETY COPING STRATEGIES

One of the best strategies to cope with intermittent anxiety or stress is to distract your mind. Taking time out to listen to music, go out with friends, watch a movie, mediate, exercise or going to work can help distract your mind.  This is a short term plan that often needs to be used in conjunction with other strategies for long term benefits.

To counteract feelings of stress and anxiety it is important to keep a healthy routine. Eating well balanced meals, limiting the intake of alcohol or caffeine, getting the right amount of sleep rest, exercising regularly, and meditating regularly will all help to keep your mind clear.  Accept that you can not control everything and instead of aiming for perfectionism which isn’t achievable, be proud of who you are at this moment in time. Putting your stresses into perspective is important. Is the situation your in really as bad as you see it? Learning what triggers your anxiety is vital in determining what will help you avoid an attack. Writing in a journal can help you determine if there are any patterns that trigger your experiences with anxiety.  

Most importantly, don’t suffer alone. Talking to someone when you are feeling overwhelmed can help. Maintaining positive thoughts should be a priority. When a negative thought enters your mind such as "I can’t do it," replace it with the positive thought “I have this”. If you know what others can do to make it easier for you to deal with anxiety then tell them. Talk to a therapist, a GP or a natural healer.  These are all things that can help and remember don’t ever stop looking for solutions and in time things will shift.  

Use Aromatherapy

Whether they’re in oil form, in a candle or as incense, scents like lavender, chamomile, and sandalwood can be very soothing and healing. Aromatherapy is thought to help activate certain receptors in your brain, potentially easing anxiety.  Finding the right oils that either stimulate or relax you depending on what your needs are and it can be a game changer in treating your anxiety.  Take note in how the scents make you feel when you smell them.  If they make you feel good then try them out.  Check out the aromatherapy section in our library for more information on how to use essential oils.

Practice Breathing

On this website you have many examples of breathing exercises that can be used to help calm you down and control your anxiety. Breathing meditations are very beneficial to help calm anxiety when it arises. Breathing meditations can be found under the breathing section of the library.

Daily Meditation

While it may take some practice to do this daily practicing mindful meditation exercises can be very helpful in combating anxiety. Daily meditation strengthens the brain and helps you dismiss anxious thoughts as they arise. You can read more and learn how to meditate under the meditation section in our library on this website. 

Use Crystals

Crystals have been used for thousands of years by many cultures to heal. Crystals and stones contain lithium, which is typically used in anti-anxiety medication. Crystals with lithium emit energy that is calm and loving to counteract feelings of stress, worry, and panic.

By carrying an anti-anxiety crystal on you either as jewellery or in your pocket the energy of the crystal fills your electromagnetic field (your aura). This protective and calming energy in the long term will create relaxing vibrations in your body and mind and trigger deep healing.

Meditating while holding these crystals can have a healing effect and can amplify the positive results meditation can bring. Crystals used in meditation will help give your mind something to focus on when you re distracted or you are finding meditation difficult. Using crystal essences and sleeping with crystals near your bed can have similar results. 

Some crystals that help with anxiety are Rose Quartz, Lepidolite, Blue Calcite, Malachite, Citrine, Carnelian and Black tourmaline. 

Using Flower Essences

Like crystal essences flower essences have been used to treat anxiety with great success. Bach essences and Australian Bush Flower Essences are two of the many brands of essences available. Finding products or a practitioner specialising in flower essences can be a game changer when treating anxiety.

Exercise

Exercising regularly can be vital to clearing stress and anxiety.   Just 15 minutes a day of exercise can help reduce and manage daily stress levels. Going for a walk outside, yoga or even stretching can be beneficial. Regardless of how long you have to exercise try to include this as part of your daily routine.  

Keeping a Journal

Writing down your feelings can help tremendously.  Getting things out of your head when you are feeling anxious can feel like a weight has lifted from your shoulder. This will also help you recognise when your anxiety is triggered and what has worked or not worked for you to manage it.  

Change Your Diet

Changing your diet to include nutrients that can help reduce anxiety or taking supplements to support your healthy diet can help manage anxiety.

Adding foods that include things like:

· Lemon balm

· Omega-3 fatty acids

· Green tea

· Valerian root, kava kava

· Dark chocolate in moderate amounts

· Ashwagandha

· B complex vitamins

· Vitamin D

· Magnesium

· St John’s wort

· Licorice Root

· Probiotics

It can take a couple of months for your body to see the full effects supplements and food with these vitamins and minerals can have on your anxiety. If you are taking medications please discuss any herbal remedies you are looking at including with your doctor.    

See A Natural Healer

Working with a natural healer like a Naturopath, Kinesiologist or Reiki practitioner can have amazing results in treating your anxiety. Using these complementary medicines in conjunction with other therapies such as behavioural therapies can have amazing results. Psychologists who use cognitive behavioural therapies these days incorporate mindfulness techniques such as meditation in their treatment.  These combined therapies can help individuals focus their thoughts on the moment at hand and control anxiety. Cognitive behavioural therapies help people learn different ways of thinking about and reacting to anxiety-causing situations. 

Medications

If anxiety is crippling and so severe that it limits your normal daily function you should discuss your concerns with your doctor. Using medications can be a temporary or long-term way to help ease symptoms but they do not get rid of the root cause. Medication will not remove anxiety it will only lessen the symptoms you experience but some medications have side effects. There are many different medications that are used depending on the symptoms you have. These symptoms should be discussed with your doctor to see what treatment is right for you. If you decide to use conventional medication you should also consider including complementary medicine like meditation, aromatherapy, breathing and targeted diet and exercise to boost your healing.  

The most important thing to know when dealing with anxiety is that help is always available.  This is not something you need to deal with alone. Talk to someone about how you are feeling and don’t give up trying to find help to beat your anxiety. One method may not work for you but that doesn’t mean that the situation is hopeless. Be strong and keep trying.