understanding and managing anxiety

psychologists help with anxiety

Therapy is never a ‘one-size-fits-all’ and so, a psychologist will consider the unique factors that might be contributing to a person’s anxiety. A treatment plan is then tailored for the person and this can involve CBT, mindfulness, exposure therapy, relaxation and other helpful strategies, such as addressing any lifestyle factors which may be contributing to symptoms of anxiety. An understanding of what anxiety is the best place to start.

what is anxiety?

signs and symptoms of anxiety

ANXIETY DISORDERS

WHAT CAUSES ANXIETY DISORDERS?

PSYCHOLOGICAL THERAPY

medications

when to seek professional help

books

what is anxiety?

Anxiety is a normal, healthy emotion and refers to feelings of nervousness, worry or sense of apprehension, often about an event where the outcome is uncertain, or where we feel we might not be able to cope. Anxiety is often experienced prior to a challenging situation, like giving a speech or doing an exam. Feelings of anxiety can also follow a stressful event, like an accident where the person is left feeling shaken.   Anxiety is a reaction to real or perceived threat and danger. Once our brain becomes aware of danger, a series of changes automatically occur in the body to prepare the body to “fight” or “flee” from danger.  Anxious feelings are accompanied by physical, mental and behavioural changes or ‘symptoms’ of anxiety.

SIGNS AND SYMPTOMS OF ANXIETY

Common symptoms of anxiety include:

• Anxious thoughts or worries

• Rapid heartbeat

• Upset stomach or nausea

• Difficulty concentrating

• Restlessness

• Avoidance of certain people or situations

• Trembling or shaking

• Feeling lightheaded or faint

• Numbness or tingling sensations

• Sweating

ANXIETY DISORDERS

While anxiety is a natural reaction to a stressful situation and is helpful in the short-term, it is certainly not useful in the long term. For some, anxious thoughts, feelings, or physical symptoms can become severe and upsetting. When anxiety symptoms occur frequently, occur over a period of time, and interfere with daily life, then an anxiety disorder may be present. Anxiety disorders are the most common type of mental disorders diagnosed in Australia and there are a number of different types, including:

GENERALISED ANXIETY DISORDER (GAD)

GAD is characterised by persistent and excessive worry, often about daily situations like work, family or health and the worries interfere the person’s day-to-day life.

PANIC DISORDER

Panic Disorder is characterised by repeat panic attacks - sudden surges of overwhelming fear and physical symptoms such as chest pain, heart palpitations and breathlessness.

AGORAPHOBIA

Agoraphobia involves intense anxiety about a variety of situations such as open spaces, crowds, or being outside of the home.

OBSESSIVE COMPULSIVE DISORDER (OCD)

OCD includes Obsessions - persistent and distressing thoughts, images or impulses (e.g. a fear of germs), and Compulsions - repetitive behaviours rituals or mental acts (e.g. hand-washing).

SOCIAL ANXIETY DISORDER

Social anxiety disorder is characterised by severe anxiety about being criticised or negatively evaluated by others, often leading to the avoidance of social events.

POST-TRAUMATIC STRESS DISORDER (PTSD)

PTSD can occur after exposure to a frightening and traumatic event. Symptoms may include ‘flashbacks’, avoidance of reminders of the event, feeling numb, negative thoughts, feeling irritable, angry, and problems with sleep.

WHAT CAUSES ANXIETY DISORDERS?

There is no single known cause of anxiety disorders, but there are a number of risk factors:

• Genes

• Poor physical health

• Negative thinking style

• Stressful life events

TREATMENTS THAT WORK

Anxiety is a normal “built in” and at times useful response, so you can never banish it completely from your life. However, you can learn to manage and control your anxiety more effectively. Psychological therapies are the most effective treatment option for managing anxiety and sometimes with medication if symptoms are severe.

PSYCHOLOGICAL THERAPY

Cognitive-behaviour therapy (CBT) is considered the most effective treatment for anxiety disorders. CBT is a type of therapy that helps to change unhelpful thoughts and behaviours and techniques to calm the body and mind. CBT combines some of the following strategies:

SLOW BREATHING

When we get anxious, our rate of breathing increases, often called ‘hyperventilation’. When we over-breathe, we breathe out too much carbon dioxide and this lowers the level of carbon dioxide in the blood which causes symptoms like breathlessness and light-headedness. Slow breathing can help to manage and prevent over-breathing and other symptoms of anxiety.

RELAXATION

Relaxation, such as progressive muscle relaxation, isometric muscle relaxation, guided imagery and meditation, are useful for reducing physical and mental tension.

COGNITIVE RESTRUCTURING

Negative or unhelpful thinking patterns are associated with anxiety. Cognitive restructuring is a technique to help a person to identify and challenge negative thoughts and then develop more helpful and constructive ways of thinking.

EXPOSURE THERAPY

Through a gradual process of exposure to real or imaged fears, a person learns to cope with these fears, and with practice, the anxious response decreases.

PROBLEM SOLVING

Structured problem solving involves identifying stressful situations or thoughts, and then developing a solution to the problem.

STRESS MANAGEMENT

Making lifestyle changes can help lower stress and anxiety, including regular exercise, lowering or eliminating alcohol and caffeine, engaging in enjoyable activities, improving time-management skills, and having adequate sleep.

MEDICATIONS

If anxiety symptoms are severe, then medications are often used in conjunction with psychological therapy, prescribed by a GP or Psychiatrist.

ANTIDEPRESSANT MEDICATION

Some types of antidepressant medication can help people to manage anxiety, even if they are not experiencing symptoms of depression.

BENZODIAZEPINES

Benzodiazepines are commonly prescribed for short term use (2-3 weeks) or to be used intermittently, to help promote relaxation and reduce tension. They aren’t recommended for long term use as they can be addictive.

WHEN TO SEEK PROFESSIONAL HELP

If anxiety is affecting your work, school, home life, or relationships, you may benefit from professional help.