Anxiety

Over the past years while I was mentoring others, the subject of anxiety cropped up from time to time. I could see that it certainly affected their work performance and their mindset. So, I did a bit of research and managed to put together some information about anxiety.

What is anxiety?

Anxiety is similar to worry or fear, a feeling of unease from time to time, it usually passes once the situation is over. It can be mild or severe and when it happens, our heart races, we feel sweaty, shaky or short of breath. Anxiety can also cause changes in our behaviour, such as becoming overly careful or avoiding things that trigger anxiety. When anxiety becomes a problem, it can interfere with our everyday lives and relationships due to the fact that anxiety creates worry and it can be out of proportion with relatively harmless situations.

Signs of anxiety

Anxiety can show in a variety of ways. We might:

feel tired, on edge, restless or irritable
feel a sense of dread
be unable to concentrate or make decisions
have trouble sleeping
feel sick, dizzy, sweaty or short of breath
be shaky or trembly
get headaches or tummy aches
avoid situations or put off doing things you are worried about
have difficulty falling or staying asleep
experience a noticeably strong, fast or irregular heartbeat
have pins and needles
have a dry mouth
sweat excessively
repeatedly check things or seek assurance from other

What causes anxiety?

Anxiety can be brought on by different situations or experiences and affects everyone differently. Our body reacts naturally and when we perceive danger, we focus our attention which gives us a rush of adrenaline to react. It can be quite upsetting or stressful because sometimes we find it difficult to know what makes us anxious. Therefore, learning to recognise what is making us anxious can help us deal with the uncertainty much better. People may go through stressful situations and feel anxious because of the uncertainty or perceived threat. The fact is everyone reacts differently depending on their mindset and past experiences. It can also influence our mental health through lots of things like our upbringing, childhood environment, and our temperament.

Ways to reduce our anxiety and helping us to relax

From time to time, we all feel anxious when we face a big change in our life or face an important test, it is pretty normal that we feel anxious. However, it is not normal when someone is suffering an anxiety disorder. It can affect relationships, or work performance when someone suffers from severe or chronic anxiety. The most common anxiety disorder terms are panic disorder and social anxiety disorder. Millions of adults are affected by an anxiety disorder nowadays. In fact, it is the most common mental health problem for children and teens and most people begin experiencing symptoms before the age of 21.

While each form of anxiety disorder has distinct symptoms, they may also share common symptoms. Generalized anxiety disorder symptoms may include:

Excessive or uncontrolled worry
Feeling edgy or restless
Problems focusing or concentrating on a task
Unusual fatigue
Irritability
Muscle tension or headaches
Frequent sleep problems

Treatment for anxiety disorders may involve a combination of cognitive behavioural therapy (CBT) and medication. But there are many simple ways and methods that have proven to be effective for those in the midst of an anxiety attack. Here are ways to quickly reduce your anxiety and relax:

Remember to breathe

Stop for a moment and focus on breathing deeply. Sit up straight, then take a long breath through your nose, hold it for the count of three, then exhale slowly, while relaxing the muscles in your face, jaw, shoulders and abdominal area. This will help slow your heart rate and lower your blood pressure. Practice your deep breathing from time to time so that it becomes second nature to do it when under stress. They reduce tension and focus our awareness on the present moment.

Take a mental step back

Anxiety tends to be focused on the future, so instead, try to focus on the present. Many psychologists suggests that you ask yourself what is happening and what, if anything, needs to be done right now. If nothing needs to be done now, make a conscious decision to revisit the situation later in the day, when you are calmer.

Follow the 3-3-3 rule

This is a simple way to change your focus. Start by looking around you and naming three things you can see. Then listen. What three sounds do you hear? Next, move three parts of your body, such as your fingers, toes, or clench and release your shoulders.

Meditate

Practicing mindful meditation can reduce anxiety and other psychological stresses. We are all capable of mindfulness, but it is easier to do when we have practiced and made it a habit. If you are new to the practice, you may wish to try guided meditation with the assistance of audiotapes or a phone app. It is not difficult or exotic, but just learning to pay attention to the present. Just sit up straight with your feet on the floor. Close your eyes and recite, either out loud or to yourself, a mantra. The mantra can be any positive statement or sound you choose. Try to sync the mantra with your breaths. If your mind drifts to distracting thoughts, don’t get frustrated. Just refocus and continue. Try to practice a few minutes each day and it will be an easy and accessible tool for your anti-anxiety toolkit.

Reach out

Telling a trusted friend or family member how you are feeling is a very personal decision, but those who are close to you can be a tremendous resource for handling anxiety. Talking to someone else, preferably in person, or by phone can offer a new perspective on your situation. Don’t hesitate to ask for what you need. If you need someone to go with you to a movie, or for a walk, or just to sit with you for a time, speak up. No matter what, it is always comforting to talk to someone who cares about you.

Physical activity

Not a long-distance runner or athlete? This is probably not the moment to start extreme training. Remember though, that all forms of exercise are good for you and help ease the symptoms of anxiety. Even gentle forms of exercise, such as walking, yoga, or tai chi, release those feel-good chemicals. If you are not able to do those immediately, do some stretching exercises at your desk, or take a short walk outside as soon as you can.

Music

People with mild or severe anxiety benefit from listening to soothing music.

Music has been proven to lower the heart rate and blood pressure. Keep music available so that you can easily listen to your favourite songs or even nature sounds. Create playlists so that you can listen and get quick relief from symptoms. Research also shows that singing releases endorphins and oxytocin, which alleviates anxiety. Apparently, you don’t even have to be good. Just sing.

Be kind to yourself

Sometimes you just need to do something to help you feel better. That may mean getting a massage, or a soothing facial. To relax quickly, put a warmed heat wrap around your neck and shoulders. Close your eyes and relax the muscles in your face and neck. Sometimes it helps to simply disconnect from the noise of the world. Even if you only have five minutes, turn off your phone, computer, television and let the world turn without you for a little while. Silent time is soothing.

Laughter

Anxiety is certainly no joke, but laughter has some surprising benefits. Similar to deep breathing, the act of laughing increases oxygen levels and helps with muscle relaxation. Laughter just feels good and lightens and shifts our focus. Watch a comedy or call that friend who always makes you laugh. You’ll be glad you did.

Creativity

If you have a creative streak, use it. The arts offer an outlook for all of those anxious feelings. If you are artistic, take a few minutes to draw or paint how you are feeling. Keep a soothing picture of a beach or your “happy place” where you can look at it and take a mental vacation. Expressive writing has been shown to help with anxiety and depression. Keeping a gratitude journal reduces negative thoughts and helps you remember all the good things in your life. Try writing in your gratitude journal at bedtime. It may help you sleep better.

Understand your anxiety

Try keeping a diary of what you are doing and how you feel at different times to help identify what's affecting you and what you need to take action on. Tackling unhelpful thoughts is one of the best things you can do to feel less anxious.

Make time for worries

If your worry feels overwhelming and takes over your day, setting specific "worry time" to go through your concerns each day can help you to focus on other things.

Face the things you want to avoid

It's easy to avoid situations, or rely on habits that make us feel safer, but these can keep anxiety going. By slowly building up time in worrying situations, anxious feelings will gradually reduce and you will see these situations are OK.

Look at the bigger picture

If you feel anxious about a situation, you might get stuck on the details and stop seeing things rationally. Thinking about your problem or situation from someone else's view can make it easier to come up with a plan. What advice would you give to a friend or family member?

You may wish to make a short list of helpful tips which have worked for you so that you can refer to it when you are overwhelmed by anxiety symptoms. Remember, there are many options out there to help you understand and deal with your anxiety. But if your anxiety is affecting your daily life or causing you distress, you could consider seeking further support. For further information please do not hesitate to contact me. To share your experience and comments below will be much appreciated.