Anxiety conditions are a group of mental health conditions that cause fear, dread and other symptoms that are out of proportion to the situations. Symptoms of anxiety can include sleep problems, difficulties breathing, heart palpitations, muscle tension, headaches, blurry vision and gastrointestinal upset.

Panic attacks are acute and severe experiences of anxiety, and they are the product of the “fight/flight response” – a natural inbuilt response triggered when one anticipates threat or danger. Normally, this response would be required in truly threatening situations, however anxiety conditions emerge when this response is triggered frequently when it’s not required or appropriate.

Anxiety conditions can affect our capacity to manage with work, study and daily living activities and can also affect relationships.

There are different types of anxiety disorders. For example,  Generalised Anxiety Disorder develops when a person has generalised worrying tendencies that trigger anxiety symptoms affecting daily functioning.  Social Phobia develops when a person experiences anxiety in social situations resulting in avoidant behaviours. Specific phobias refers to anxiety and fear triggered by specific situations or things – for example a fear of spiders or heights. Obsessive Compulsive Disorder develops when a person has unwanted thoughts or obsessional fears (eg a fear of contamination) that trigger compulsive behaviours (such as repeated hand washing).

Current therapies for anxiety focus on both psychological interventions, and in some cases medication. The most effective evidence based approaches, include cognitive behavioural therapy (CBT), exposure therapy and lifestyle changes. Medication (such as SSRI and SNRI antidepressants) can be combined with therapy for the treatment of more severe anxiety manifestations.

CBT for anxiety helps individuals identify and change negative and fear inducing thought patterns and behaviours that contribute to anxiety. It combines, cognitive reframing techniques, anxiety management strategies and exposure therapy to assist in recovery. Exposure therapy involves gradually exposing individuals to situations or objects they fear, helping them build confidence and reduce anxiety.  CBT for anxiety also involves techniques for addressing sleep disturbance and other unhelpful coping behaviours (such as avoidance behaviours, alcohol and drug use) that can manifest in response to anxiety.

Lifestyle changes, such as regular exercise, engaging in mindfulness, reducing alcohol and caffeine, engaging in enjoyable activities, improving sleep, building self esteem, improving time management and learning to be assertive are all also helpful in recovering from anxiety.

Talk to your therapist today and discover how you can empower yourself to overcome anxiety and improve life satisfaction.

Maintaining a healthy lifestyle is important in relation to emotional wellbeing and preventing mental health problems such as depression and anxiety. Stress management, social engagement, physical exercise, good sleep hygiene and a healthy work life balance are all integral in maintaining emotional health and preventing prolonged experiences of distress.

1. Stress management 

Regularly implementing relaxation strategies are helpful in managing stress. Relaxations strategies including techniques such as breathing exercises, progressive muscle relaxation, visualisation exercises, meditation and yoga can assist in maintain positive mental health. Some form of relaxation should be undertaken on a daily basis. There are many resources available online that often take just a few minutes to implement. Psychologists can also guide you through personalised relaxation techniques.

2. Social engagement

Maintaining healthy relationships with family and friends, helps in reducing feelings of isolation in difficult times. Family and/ or friends can be helpful in sharing problems and providing different perspectives on difficult issues you may be facing. 

3. Physical Exercise

Engaging in physical exercise helps reduce feelings of stress and anxiety. This is because exercise uses up adrenalin that is often released into our bodies when we are distressed or anxious, rendering us feeling more agitated. Just 30 minutes of light exercise (such as walking) on 5 -6 days a week will go a long way to improving your physical fitness and combating the impacts of stress.

4. Good sleep hygiene

It is important that you allow your body and mind enough rest each night. Sleep is vital for overall health and well being, supporting physical recovery, brain function and mental health. Insufficient sleep can lead to various health problems and can also negatively impact cognitive functioning, mood and daily performance. Aim to get around 7-8 hours of sleep per night. Limit caffeine intake and other stimulants during the day, especially in the hours prior to bedtime. Ensure you have a good bedtime routine, limiting overly stimulating activities and engaging in relaxing pursuits. 

5. Maintaining a healthy work-life balance

Minimising prolonged periods of overworking at the expense of rest and recreation, is integral to achieving a good work-life balance and preventing mental health issues. It is important that time is reserved for rest and relaxation as well as connecting socially with family and friends. Ensure you engage in activities and hobbies that you enjoy and that give you a sense of pleasure and satisfaction. Social, recreational, restful and enjoyable activities planned during the week maintain motivation, energy and drive and promote a sense of life satisfaction.

Feeling like things are not quite right, can be a vague, uncomfortable feeling, often associated with anxiety, stress or underlying issues. Anxiety can be caused by persistent worry about potential problems or feeling a general sense of unease. Feelings of derealisation can also make you feel not quite right.  Derealisation involves a feeling of detachment from your surroundings, where the world or your environment feels unreal or “off”. You may also feel sadness or emptiness, you may struggle with sleep or changes in eating or you may find yourself withdrawing more from friends and family.

These feelings and changes can often occur in the context of stressors however, sometimes they may feel like they have just occurred out of the blue. Whatever the case, there are things you can do to recover and return to your normal self. Receiving support from family and friends can help you to feel less isolated during this difficult time.  Looking after yourself through relaxation, exercise and engagement in enjoyable activities can also help you to recover. Accessing psychological therapy can assist when these strategies alone are not enough.