Anxiety

Anxiety is a feeling of fear or worry that can lead to physical and psychological symptoms. It can manifest as physical symptoms such as tightness in the chest, rapid breathing, sweating, trembling, inability to concentrate, irritability, restlessness, insomnia, and nausea. Psychological symptoms include excessive worrying, apprehension, avoidance of certain situations, extreme self-consciousness, obsessive thoughts and behaviors, and irrational fears.

When working with someone suffering with anxiety we would utilise a variety of different therapeutic approaches to address the underlying causes and manifestations of anxiety. This could include cognitive-behavioral therapy (CBT) to help the individual identify unhelpful thoughts and behaviors that contribute to their anxiety, as well as relaxation techniques such as deep breathing, mindfulness meditation, and progressive muscle relaxation.

Physiologically, anxiety can be described as an imbalance between the sympathetic (“fight or flight”) and parasympathetic (“rest and digest”) systems of the autonomic nervous system. The sympathetic system is responsible for activating the body’s stress response and the parasympathetic system is responsible for calming the body and inducing relaxation. When in a state of anxiety, the sympathetic nervous system is activated, releasing hormones such as cortisol that produce physical sensations such as increased heart rate, accelerated breathing, and tense muscles.

A goal could be to learn to regulate the physiological responses through the use of relaxation techniques. Deep breathing and mindfulness meditation help to activate the parasympathetic system, while progressive muscle relaxation helps to reduce tension in the body. In addition, the individual will learn to identify and challenge unhelpful thoughts and behaviors that contribute to their anxiety in order to prevent it from escalating.

Top 5 coping strategies for anxiety

1. Exercise - Regular physical activity can help reduce stress and anxiety by releasing endorphins, improving mood, and increasing self-confidence.

2. Mindfulness - Being mindful of the present moment can help to refocus your attention away from anxious thoughts and feelings.

3. Deep Breathing - Taking slow, deep breaths helps to calm the body and mind, reducing stress and tension.

4. Positive Self-Talk - Practicing positive self-talk can help to replace negative or anxious thoughts with more realistic and helpful ones.

5. Reach Out for Support - Talking to a trusted friend or family member, or seeking professional help can be beneficial in managing anxiety.