Anxiety

We’ve all experienced anxiety at some point—whether it’s sitting down for an exam we don’t feel ready for or heading into a job interview. Typically, that nervous, fluttery feeling in your stomach and the racing heartbeat fades once the exam is over or you finish the interview.

However, if you have an anxiety disorder, these worries and feelings of anxiety are frequent, more severe, and they interfere in your life. Some people also experience panic attacks, which is when the physical symptoms of anxiety are so overwhelming that it can feel like you’re about to pass out or have a heart attack.

But what is anxiety, what causes it, and when does it become a problem that we need help with?

This article will focus on Generalised Anxiety Disorder (GAD), but please note that there are a number of anxiety disorders.

What is Anxiety?

Generalised Anxiety Disorder is where someone experiences excessive apprehension and worry most days for at least 6 months about many different events or activities. This is more than fleeting worry. It often causes physical, emotional, and cognitive symptoms that significantly impact your well-being. Recognising these symptoms is the first step toward seeking help.

Physically, anxiety can give rise to palpitations, shortness of breath, trembling, and even chest pain. These symptoms, arising from the body’s fight-or-flight response, can be frightening, leading to a vicious cycle of heightened anxiety. Despite feeling like it will kill you or send you crazy, a panic attack is not dangerous. Chronic anxiety can lead to physical symptoms such as headaches or gastrointestinal issues.

Emotionally, anxiety can trigger an overwhelming sense of unease, fear, or impending doom. People may find themselves irritable, on edge, or unable to concentrate due to persistent worry. It’s not uncommon for anxiety to manifest as irrational fears or phobias, causing avoidance of certain situations that might trigger these emotions.

Cognitively, it can distort thoughts, leading to negative self-talk and excessive rumination. Catastrophic thinking and a tendency to anticipate the worst-case scenarios can perpetuate the anxiety cycle. Anxiety often causes sleep disturbances, as racing thoughts make it difficult to unwind and fall asleep.

Causes

The causes of anxiety are multifaceted, intertwining genetic, environmental, and psychological factors. Understanding these causes can provide insights into how anxiety develops and, ultimately, how it can be managed.

Genetics: A family history of anxiety or other mental health disorders can increase an individual’s vulnerability. Genetic predisposition can contribute to the brain’s response to stress and the regulation of neurotransmitters like serotonin and dopamine. While genetics lay the foundation, they aren’t the sole determinants of anxiety.

Brain Chemistry: Neurotransmitters play a crucial role in transmitting signals within the brain. An imbalance in neurotransmitters, such as low levels of serotonin, is often associated with anxiety and mood disorders. These imbalances can be influenced by both genetics and environmental factors.

Neurocircuitry: Brain regions like the amygdala and prefrontal cortex play pivotal roles in the brain’s response to fear and stress. Overactivity in the amygdala, responsible for processing threats, combined with underactivity in the prefrontal cortex, responsible for rational thinking and decision-making, can lead to heightened anxiety responses.

Environmental Factors: Life experiences and the environment in which an individual grows up can significantly impact their likelihood of developing anxiety. Childhood trauma, chronic stress, or exposure to violence can heighten vulnerability. Additionally, major life events such as loss, divorce, or financial strain can trigger or exacerbate anxiety.

Personality Traits: Certain personality traits can make individuals more susceptible to anxiety. Perfectionism, excessive need for control, and a tendency to overthink can contribute to the development of anxiety disorders.

Learned Behaviour: Observing anxious behaviours in family members or peers can lead to learned responses. If a child grows up witnessing anxious reactions to certain situations, they may adopt similar patterns of behaviour.

Medical Conditions: Certain medical conditions, such as thyroid disorders or chronic pain, can contribute to the development of anxiety. The physiological effects of these conditions can disrupt neurotransmitter balance and trigger anxiety symptoms.

Substance Abuse: Substance abuse, including alcohol and drugs, can worsen anxiety symptoms. While these substances might offer temporary relief, they often lead to a cycle of increased anxiety over time.

What to do?

Navigating anxiety can be challenging, but there are several steps you can take and places you can turn to for support and guidance.

Mental health and physical health are closely linked, so it’s helpful to eat well, sleep well, and exercise regularly to give your brain the best setup to be healthy. Some studies show that exercise has a similarly positive effect on mood as taking anti-depressant medication. However, exercise can be especially hard when you’re depressed or anxious, so it’s important to not beat yourself up when you don’t go for that jog.

Aim to incorporate stress-reduction techniques into your routine, such as yoga, meditation, progressive muscle relaxation, and deep breathing exercises. These practices can help you manage stressors that contribute to anxious thoughts and symptoms. There is a lot of recent evidence that mindfulness is effective in managing anxiety. It helps you to focus on the present and not be overwhelmed by your past or your future. Check out the Headspace website and app here to find out more. 

Treatment by a psychologist is always an option, whether your anxiety is mild or severe. Therapy approaches such as cognitive behaviour therapy (CBT) teaches strategies to counter negative self-talk or unhelpful behaviours. Research shows psychological therapy to be at least as effective as medication, plus its effects are lasting because you are learning strategies to manage symptoms.

Joining a support group, either in-person or online, can offer a sense of community and understanding. Interacting with others who share similar experiences can reduce feelings of isolation and provide valuable coping strategies.

In moderate to severe anxiety, medication can help reduce symptoms so the person can utilise the strategies provided in psychological therapy. A GP or psychiatrist will prescribe these medications.

Where to go?

If you’re in immediate distress, don’t hesitate to reach out to crisis helplines. In an emergency, don’t hesitate to call 000. For crisis counselling, there are services such as the Kids Helpline (1800 551 800), Lifeline (13 11 14), or Beyondblue (1300 22 4636). These services are staffed by trained professionals who can offer support and guidance during difficult times.

Reach out to friends, family, or trusted individuals in your life. Sharing your feelings and experiences with supportive people can provide a sense of relief and connection.

There are several apps designed to guide you through mindfulness and meditation exercises, helping you stay present and reduce the impact of anxious thoughts. Some apps we have used include the Calm app, the Headspace app, Balance, and Oak.

It can help to learn more about anxiety and its various forms. Understanding the science behind anxiety can help you demystify some of the sensations and thoughts you experience, making them less overwhelming. Check out this page for websites with information and services you may find helpful, or contact us for more information. 

Despite what it sometimes feels like, you’re not alone. The main thing is to reach out for help, whether that be with a trusted friend or family member, a GP, or a mental health professional such as a psychologist or a psychiatrist. With the right support, self-care techniques, and/or treatments, you can regain control of your life and well-being.