Anxiety

Anxiety is a natural response characterized by feelings of worry, tension, or fear, typically about future events or perceived threats. It affects our thoughts, emotions, and physical sensations. For instance, anxiety might manifest as a persistent fear of being judged or a constant sense of impending doom. While occasional anxiety is normal, it can become problematic if it significantly disrupts daily life, such as causing intense distress, avoidance of certain situations, or recurring panic attacks.

Physiologically, anxiety triggers the ‘fight, flight, or freeze’ response, where the body releases hormones like adrenaline to prepare for action during perceived danger. This automatic response helps us react swiftly but can also cause prolonged physical symptoms like shaking or increased heart rate even after the threat has passed. Anxiety disorders are diagnosed when these symptoms persist or escalate to a level that interferes with everyday functioning. Examples include;

Generalized Anxiety Disorder (GAD)-: this means having regular or uncontrollable worries about many different things in your everyday life. Because there are lots of possible symptoms of anxiety this can be quite a broad diagnosis, meaning that the problems you experience with GAD might be quite different from another person’s experiences.

Social Anxiety Disorder-: this diagnosis means you experience extreme fear or anxiety triggered by social situations (such as parties, workplaces, or everyday situations where you have to talk to another person). It is also known as social phobia.

Panic Disorder-: this means having regular or frequent panic attacks without a clear cause or trigger. Experiencing panic disorder can mean that you feel constantly afraid of having another panic attack, to the point that this fear itself can trigger your panic attacks.

Phobias-: a phobia is an extreme fear or anxiety triggered by a particular situation (such as going outside) or a particular object (such as spiders

Post-Traumatic Stress Disorder (PTSD)-:  this is a diagnosis you may be given if you develop anxiety problems after going through something you found traumatic. PTSD can involve experiencing flashbacks or nightmares which can feel like you’re © Mind 2021 4 re-living all the fear and anxiety you experienced at the time of the traumatic events. See our resource on PTSD and complex PTSD for more information.

Obsessive-Compulsive Disorder (OCD)-: you may be given this diagnosis if your anxiety problems involve having repetitive thoughts, behaviours or urges. See our resource on OCD for more information.

Health anxiety-:  this means you experience obsessions and compulsions relating to illness, including researching symptoms or checking to see if you have them. It is related to OCD.

Body dysmorphic disorder (BDD) –:  this means you experience obsessions and compulsions relating to your physical appearance. See our resource on BDD for more information.

Perinatal anxiety or perinatal OCD – : some people develop anxiety problems during pregnancy or in the first year after giving birth.

Each disorder has specific diagnostic criteria based on the nature and severity of symptoms.

It’s common for anxiety to coexist with other mental health issues like depression, sometimes leading to a diagnosis of ‘mixed anxiety and depressive disorder’. Seeking support through various therapies and self-care strategies can help manage anxiety effectively, whether or not an official diagnosis is involved.

Symptoms of Anxiety

Anxiety manifests differently in everyone, affecting both the body and mind. You might experience some of the following symptoms, or have unique symptoms not listed here.

Physical Symptoms:

• Stomach issues: A churning feeling in your stomach.
• Dizziness: Feeling light-headed or dizzy.
• Pins and needles: Tingling sensations.
• Restlessness: Feeling unable to sit still.
• Pain: Headaches, backache, or other aches and pains.
• Breathing: Faster breathing.
• Heartbeat: A fast, thumping, or irregular heartbeat.
• Temperature: Sweating or hot flushes.
• Sleep: Sleep problems.
• Teeth grinding: Especially at night.
• Nausea: Feeling sick.
• Bathroom habits: Needing the toilet more or less often.
• Sex drive: Changes in your sex drive.
• Panic attacks: Experiencing panic attacks.

Mental Symptoms:

• Tension: Feeling tense or nervous.
• Dread: Having a sense of dread or fearing the worst.
• Time perception: Feeling like the world is speeding up or slowing down.
• Self-awareness: Feeling like others can see your anxiety and are looking at you.
• Worrying: Inability to stop worrying or feeling that bad things will happen if you stop worrying.
• Reassurance: Wanting lots of reassurance from others or worrying that people are upset with you.
• Reality: Worrying that you’re losing touch with reality.
• Mood: Low mood and depression.
• Rumination: Thinking a lot about bad experiences or replaying situations repeatedly.
• Depersonalization: Feeling disconnected from your mind or body.
• Derealization: Feeling disconnected from the world around you.
• Future worries: Constantly worrying about future events.

Anxiety and Physical Health:

• Chronic conditions: Anxiety might increase the risk of long-term health problems like diabetes, stomach ulcers, and heart issues, though more evidence is needed.
• Physical illness: Existing physical illnesses can exacerbate anxiety, creating a vicious cycle.
• Symptoms overlap: Anxiety symptoms can be similar to those of other illnesses, so it’s essential to consult a doctor for accurate diagnosis.

Impact on Daily Life:

• Self-care: Difficulty looking after yourself.
• Employment: Challenges in maintaining a job.
• Relationships: Struggles in forming or maintaining relationships.
• New experiences: Hesitation in trying new things.
• Leisure: Reduced enjoyment of leisure activities.

Panic Attacks

What is a Panic Attack?

Panic attacks are intense fear responses that exaggerate the body’s normal reaction to danger, stress, or excitement.

Symptoms of a Panic Attack:

• Heartbeat: A pounding or racing heartbeat.
• Dizziness: Feeling faint, dizzy, or light-headed.
• Temperature: Feeling very hot or very cold.
• Sweating: Sweating, trembling, or shaking.
• Nausea: Feeling sick.
• Pain: Pain in your chest or abdomen.
• Breathing: Struggling to breathe or feeling like you’re choking.
• Legs: Feeling like your legs are shaky or turning to jelly.
• Dissociation: Feeling disconnected from your mind, body, or surroundings.

Common Fears During a Panic Attack:

• Control: Fear of losing control.
• Fainting: Fear of fainting.
• Health: Fear of having a heart attack.
• Mortality: Fear of dying.

Managing Panic Attacks:

• Breathing: Focus on slow, deep breaths.
• Grounding: Use sensory input, like mint-flavored sweets or touching something soft, to ground yourself.
• Rest: After an attack, rest in a quiet place, and consider talking to someone you trust.
• Self-care: Attend to your body’s needs, like resting, eating, or drinking something.

Panic Disorder

What is Panic Disorder?

Panic disorder involves frequent, unpredictable panic attacks without a clear trigger. It can be associated with certain phobias and periods of heightened anxiety.

Sensitivity and Panic Disorder:

Some research suggests people with panic disorder might be highly sensitive to sensory experiences, though the connection is not fully understood.

Understanding and managing anxiety and panic attacks involves recognizing symptoms, seeking support, and implementing self-care strategies to improve daily life and well-being.

Causes of Anxiety

Anxiety can stem from various factors, and everyone’s experience is unique. Here are some common contributors:

Genetic Factors

• Inherited sensitivity: Having a close relative with anxiety can increase your risk, possibly due to shared genes or learned behaviours.

Past Experiences

• Childhood trauma: Physical or emotional abuse, neglect, losing a parent, bullying, and social exclusion can trigger anxiety.
• Parental influence: Lack of warmth or overprotectiveness from parents can be a factor.

Current Life Situations

• Stress: Exhaustion, a buildup of stress, or significant life changes can trigger anxiety.
• Work and study pressures: long hours, job loss, financial problems, housing issues, and academic pressure can contribute.
• Personal losses: Bereavement and feelings of loneliness or isolation.
• Abuse and harassment: Being bullied or harassed can be significant triggers.

Physical and Mental Health Problems

• Chronic illnesses: Living with a serious, ongoing, or life-threatening condition can lead to anxiety.
• Mental health issues: Co-occurring mental health problems, like depression, often accompany anxiety.

Drugs and Medications

• Side effects: Some psychiatric medications, medications for physical health issues, recreational drugs, and alcohol can cause or worsen anxiety.

Diet

• Food and drink: High sugar and caffeine intake (coffee, energy drinks) can trigger or exacerbate anxiety symptoms.

Managing Anxiety

Self-Help Strategies

• Talk to someone: Sharing your concerns with someone you trust can be very helpful. Helplines like Samaritans and Anxiety UK are also available.
• Manage worries: Set aside specific times to focus on worries, write them down, and reassure yourself that you haven’t forgotten them.
• Physical health: Ensure adequate sleep, a balanced diet, and regular physical activity.
• Breathing exercises: Practice breathing techniques to help you stay calm.
• Mindfulness: This technique can be helpful, but it may not work for everyone. Consult your GP if it makes you feel worse.
• Keep a diary: Note down anxiety triggers and positive experiences to identify patterns and practice self-kindness.
• Peer support: Engage with people who have similar experiences through support groups or online communities.

Alternative Therapies

• Complementary therapies: Yoga, meditation, aromatherapy, massage, reflexology, herbal treatments, Bach flower remedies, and hypnotherapy can help some individuals relax and manage anxiety better.

Treatments for Anxiety

There are several effective treatments for anxiety and panic disorders, including self-help resources, talking therapies, and medications.

Self-Help Resources

These might be the first treatment your doctor suggests because they are quickly accessible and can be effective.

• Workbooks: Books from schemes like Reading Well offer evidence-based self-help resources. These are available at most local libraries.
• Online CBT Programs: App-based cognitive behavioural therapy (CBT) courses are available for anxiety and panic attacks.

Talking Therapies

If self-help resources aren’t effective, talking therapies may be recommended.

• Cognitive Behavioural Therapy (CBT): Focuses on how thoughts, beliefs, and attitudes affect feelings and behaviour, teaching coping skills.
• Applied Relaxation Therapy: Teaches muscle relaxation techniques to use in anxiety-provoking situations.

Medication

Medication can help manage symptoms and may be used alongside talking therapies.

• Antidepressants: Typically, selective serotonin reuptake inhibitors (SSRIs), which may cause side effects like sleep problems or increased anxiety. Alternative options are available if SSRIs are ineffective.
• Pregabalin: An anti-seizure drug prescribed for generalized anxiety disorder (GAD).
• Beta-Blockers: Used to treat physical symptoms of anxiety such as rapid heartbeat and tremors.
• Benzodiazepine Tranquilizers: Prescribed for severe anxiety for short-term use due to the risk of addiction and side effects.

Accessing Treatment

To access treatment, visit your GP for an assessment and discussion of treatment options.

• Charities and Specialist Organizations: They may offer therapy or help you find local services. Mind’s Infoline can also assist.
• Private Therapy:

Challenges in Seeking Help

If anxiety makes it difficult to seek help:

• Telephone Assessments: this can be offered by Afrimedic in-house psychiatrist in
• Support from Others:  A relative or carer can book appointments for you or accompany you.
• Self-Referral: you can self-refer to Afrimedic for talking therapy by the our psychologist.

Regular Check-Ins

Your doctor should offer regular appointments to monitor your progress and adjust treatment if necessary. If multiple treatments don’t work, a referral to a community mental health team (CMHT) may be needed for a personalized treatment plan.

Supporting Someone with Anxiety

General Tips

• Be Patient: Avoid pressuring them to do more than they are comfortable with.
• Stay Calm During Panic Attacks: Encourage slow breathing and focus on something repetitive.

Specific Support Strategies

• Understand Their Experience: Learn about anxiety and ask them about their specific challenges.
• Offer Practical Help: Assist with arranging appointments, accompanying them, and planning what to discuss with the doctor.
• Look After Yourself: Ensure you have support and set boundaries to avoid becoming overwhelmed.