Anxiety is a common human emotion that arises when we feel worried or fearful, especially about future events or situations. It is a natural response to perceived threats and can occur in various settings, such as high-pressure situations, crowded places, or unfamiliar environments. While some level of anxiety is normal and can even be beneficial in certain situations, excessive or unmanaged anxiety can significantly impact our mental health and well-being.
Anxiety can manifest in various ways, and its intensity may vary from person to person. Some everyday situations that can trigger anxiety include job interviews, meeting new people, or engaging in social activities. Feeling anxious in such circumstances is entirely normal, but it may require attention and support when anxiety becomes overwhelming or starts interfering with our daily life and enjoyment.
Anxiety can affect mental health when it hinders our ability to engage in activities we once enjoyed or when it leads to avoidance behaviours. For instance, avoiding a party due to feeling unprepared or worrying excessively about potential adverse outcomes can be signs of problematic anxiety.
When anxiety becomes severe, it can lead to panic attacks, which are intense episodes of fear and discomfort. Recognising the symptoms of anxiety and panic attacks is crucial in seeking appropriate support. Some common symptoms of anxiety and panic attacks include:
Racing heartbeat or palpitations.
Feeling light-headed, dizzy, or faint.
Experiencing sensations of heat or cold.
Trembling, shaking, or sweating.
Pain in the abdomen and/or chest.
Hyperventilation (rapid breathing).
Crying or feeling a lump in the throat.
Feeling overwhelmed, restless, or on edge.
Persistent worrying or fearing the worst.
Irritability or difficulty concentrating.
A sense of impending doom or danger.
Coping with anxiety and panic attacks involves learning practical techniques to manage and reduce their impact on our lives. Some strategies that may be helpful include:
Breathing Exercises: Practicing deep breathing exercises can help regulate breathing and promote a sense of calm during anxious moments.
Progressive Muscle Relaxation: Engaging in progressive muscle relaxation techniques can ease anxiety-related physical tension.
Mindfulness and Meditation: Learning to be present in the moment through mindfulness and meditation can help reduce rumination and worry.
Challenging Negative Thoughts: Identifying and challenging negative thought patterns can lead to more balanced and rational thinking.
Seeking Professional Help: If anxiety and panic attacks significantly disrupt daily life, seeking support from a mental health professional is crucial. Cognitive-behavioural therapy (CBT) and other evidence-based therapies can effectively manage anxiety.
Look around you, find something to focus on, perhaps a car? Ask yourself a question about the object, e.g. how does it work?
What can you smell? Are you close to a bakery, maybe?
What can you feel? Is there something soft you can indulge your touch on? It’s a good idea to carry something you can hold during a panic attack; something soft helps.
Take some time for yourself. How about that coffee shop you haven’t been to that looks good? Perhaps sitting by a lake or river could help bring your mind to a calm place?
Could you listen to some music?
Opening up about anxiety and panic attacks is essential to seeking support and understanding. Sharing your experiences with someone you trust, such as a friend, family member, or partner, can provide emotional relief and potentially lead to valuable advice and support.
Do what you need to do to make yourself comfortable in uncomfortable situations.
Let's start empowering each other to develop long-term strategies for managing anxiety.