According to Beyond Blue Australia, over 2 million people experience anxiety in 12 months. That is a lot, right! It is natural to have some levels of nervousness, fear when we feel uncomfortable or unsafe. Despite this, we can still function in our daily life, e.g. complete a task. However, people with anxiety disorders feel extreme fear and excessive levels of nervousness and anxiousness that can be very debilitating. It can impact their day-to-day functioning. A person with severe anxiety may become very withdrawn and isolated because they avoid every situation that provokes anxiety symptoms.
What Triggers an Anxiety Response?
Research shows that feelings of anxiety are triggered by the fight-or-flight response. It is a natural survival response that we humans and animals have to protect ourselves from perceived danger. During the fight-or-flight response, our brain sends signals to the adrenal gland (located in the kidneys), releasing adrenaline, creating physical and psychological changes in the body. We then react to these changes through our behaviour, e.g., run away, fight back, or freeze on the spot. Once the danger is over, our responses slow down. Our heart rate and breathing return to normal. We may feel calm, relieved, and safe.
Unfortunately, individuals with anxiety disorder have their fight-or-flight response activated at the same level as for real danger, even if there is no real danger. For example, taking an exam is not a dangerous situation. We will have some natural nervousness about exams. However, we can sit through and complete it. A person with anxiety may have severe panic attacks because the exam is threatening. Ultimately, the individual may not be able to sit the exam.
What are the Symptoms of Anxiety?
The symptoms of anxiety can vary according to the type of anxiety disorder a person is diagnosed with. Among the common types of anxiety disorders are social anxiety disorder, generalised anxiety disorder, obsessive-compulsive disorder, panic disorder and separation anxiety disorder, among others.
Below are some examples of symptoms that are commonly evident in anxiety.
Physical symptoms
- Changes in breathing or shortness of breath
- Panic attacks
- Restlessness
- Rapid heart rate
- Sweating
- Cold and clammy hands
- Shaking/Trembling
- Chest pain
Psychological changes
- Nervousness
- Fear
- Excessive worry
- Catastrophizing
- Racing thoughts
- Lack of concentration
What Causes Anxiety?
Scientific evidence suggests that people experience anxiety in their way due to several factors. For example:
- Biological Factors
- Stressors
- Lifestyle
- Other Mental or Physical Illness
- Trauma
Do People Recover from Anxiety?
Yes! People do recover from anxiety. When people develop valuable skills, they recover from anxiety significantly.
How Long Does it Take to Recover from Anxiety?
It depends on the person's life experiences, situations, mental health conditions or obstacles. Some people may recover from chronic anxiety in a few months, while others might take a longer period of time.
At What Age Do People Get Anxiety?
There is no specific age when people experience anxiety. There are many factors that need to be taken into consideration before categorising who experiences anxiety.
How Can I Manage Anxiety and Create Positive, Long-lasting Change?
While most people with anxiety disorders avoid stressful situations or environmental factors that can make their level of anxiety worse, there are other effective treatments available to help them deal with the signs of anxiety and improve their quality of life. Below are some standard methods used to manage anxiety.
Mindfulness Exercise
A fantastic exercise adapted from Eastern spiritual practices of focusing on the present here-and-now rather than the past or future. The idea behind mindfulness is to bring awareness into the present moment, paying attention to feelings, thoughts, and behaviours while relaxing the mind and body. It works wonders for people experiencing anxiety. It starts with deep breathing exercises. Deep breathing techniques are known to slow down the heart rate, regulating blood flow and oxygen absorption.
Getting Support
People might feel they have to cope with their anxiety by themselves. It is far from the truth; it is essential to have an excellent supportive social network, i.e., friends, family, community support groups, therapists. Being able to express needs and vulnerabilities with understanding and support helps individuals better cope with anxiety.
Create Hobbies
Hobbies can help the individual find meaningful activities that feel purposeful, allowing them to distract from the negative thoughts. Hobbies can be anything that brings pleasure to mind or body. Science shows activities that feel pleasurable are due to the release of serotonin or dopamine, responsible for elevating the mood. Enabling the person to feel joyful and motivated simultaneously is also good for the body, allowing for better blood, oxygen circulations, and excess energy. Other things that can help improve the emotional wellbeing of a person suffering from an anxiety disorder include:
- Physical activities, e.g. regular exercise, gardening, dancing, sports, singing, drama
- Journaling
- Creative arts
- Cooking
- Reading
- Music
Living with anxiety can be challenging. However, consistently learning different ways to manage anxiety can create a positive long-term change. It is important to remember that there are many sources of support available for people living with anxiety. They are not alone. The most crucial aspect of creating any positive change is being hopeful and not giving up.
