1. What is anxiety?

Do you feel nervous? Perhaps a conflict with your supervisor at work is causing you anxiety. While you wait for the results of a medical test, you could be experiencing butterflies in your stomach. Perhaps you have anxiety when traveling home during rush hour due to vehicles cutting across lanes quickly.

Everyone encounters it occasionally throughout life. This applies to both kids and adults. The majority of people experience brief bursts of anxiety. It can range in duration from a few minutes to many days. Some anxiety periods are shorter than others.

However, for other individuals, these anxiety-inducing sensations go beyond fleeting concerns or a demanding workday. For several weeks, months, or even years, the worry might not go away. Over time, it may get worse and occasionally get to the point where it interferes with your day-to-day activities. It is believed that you have an anxiety condition when this occurs.

2. What are the symptoms of anxiety?

Although each individual experiences it differently, anxiety generally causes the body to respond in a very particular way. Your body goes on high alert when you experience it, scanning the environment for potential threats and triggering your fight-or-flight reaction. Consequently, the following are some typical signs of anxiety:

• worry, nervousness, or tension.
• sensations of fear, terror, or danger.
• accelerated heart rate.
• hyperventilation, or fast breathing.
• elevated or profuse perspiration.
• shaking or spasming of the muscles.
• sluggishness and fatigue.
• unable to concentrate or think properly about anything but the issue that’s worrying you.
• sleeplessness.
• digestive or gastrointestinal issues, including diarrhea, constipation, or gas.
• a strong urge to stay away from the things that make you nervous.
• Persisting doubt with certain concepts, which may indicate OCD (obsessive-compulsive disorder).
• repeating particular actions again and again.
• related to a specific prior experience or life event, often suggestive of PTSD (post-traumatic stress disorder)

3. What causes anxiety?

Currently, it is thought that among those who are predisposed to anxiety, specific traumatic events may act as a trigger. It may also be influenced by genetics. In certain instances, it might be the initial indication of a physical, as opposed to a mental, disease and could be brought on by an underlying medical condition. However, we can say with certainty that like all emotions, it is a survival response to any perceived threat.

An individual may simultaneously experience one or more disorders. It might also coexist with other mental health issues like bipolar disorder or depression. This is particularly true for generalised anxiety disorder, which is typically co-occurring with another illness or mental health issue.

4. Treatment

At-home anxiety treatments:

You may reduce it at home with a number of easy lifestyle modifications.

Exercise – Creating an exercise regimen that you stick to most or all of the time during the week will help you feel less stressed and anxious. If you are typically inactive, begin with a small number of activities and gradually add more.

Steer clear of recreational drugs and alcohol – Anxiety can be exacerbated or caused by using drugs or alcohol. Consult your physician or seek assistance from a support group if you’re having problems stopping.

Give up smoking and cut back on or give up caffeine-containing beverages – Anxiety can be exacerbated by the nicotine in cigarettes and caffeinated drinks like coffee, tea, and energy drinks.

Try some stress-reduction and relaxing methods – Yoga, meditation, mantra repetition, visualization exercises, and relaxation practices can all help people feel less anxious and more relaxed.

Make time to sleep – Anxiety and restlessness might worsen when one is sleep-deprived. See your doctor for assistance if you have problems falling asleep.

Maintain a nutritious diet – Consume a diet rich in fruits, vegetables, whole grains, and lean meats like fish and poultry.

Coping and support

Anxiety disorders can be difficult to manage. You can do the following to make it easier:

Know your stuff – To make the best decisions regarding your treatment, educate yourself as much as you can about your ailment and the various therapies. To find out more about anxiety, please read our blog post.

Maintain consistency – Adhere to the prescribed course of action provided by your mental health professional, which includes attending all of your therapy sessions and taking your medication as prescribed. This will assist in preventing the symptoms of your illness.

Recognize who you are – To effectively manage your anxiety when it arises, identify the sources and put the coping mechanisms you developed with your mental health professional into practice.

Put it in writing – Your mental health professional can decide on the best course of action for you if you keep a diary of your thoughts and feelings.

Obtain assistance – Think about being involved in a support group where you may talk to people who suffer from anxiety disorders and share your experiences. You can locate a suitable support group in your area with the aid of organizations like Canadian Mental Health Association.

Use your time wisely – By doing this, you may lessen your anxiety and get the most out of your therapy.

Be gregarious – In fact, cutting oneself off from friends and family might exacerbate your anxiety. Together with those you enjoy spending time with, make arrangements.

Change things up – Keep your anxiousness from taking over your life. If you’re feeling overburdened, take a stroll or engage in another activity that may divert your attention from your anxieties or fears.

Clinical  treatments:

Neurofeedback

Neurofeedback is an effective and drug-free treatment option for individuals struggling with anxiety. 

All that is needed are a few properly positioned sensors on the patient’s skull. The brainwave activity of the patient is captured by these sensors and presented in a way that the patient can comprehend and interpret hence making it easy to treat anxiety

Safe  and Sound ProtocolThe Safe and Sound Protocol is a therapy approach that uses music to target and relax the central nervous system in order to assist people reduce stress and anxiety. The theory behind this approach is that it will help you reset by calming the fight, flight, or freeze portion of your nervous system.

Finding the right therapist

If discussing your anxiety with your mental health professional makes you feel at ease, you’ll know they’re the ideal fit for you. If it is found that you require medication to help manage your anxiety, you will need to visit a psychiatrist. It will be even better if your therapist and your doctor work together. If you conclude that talk therapy is the most effective treatment for your anxiety, then it is sufficient for you to consult a psychotherapist.

Keep in mind that it takes time for anxiety therapy to begin to show effects. For the best results, be patient and adhere to your mental health provider’s instructions. 

At The Insight Clinic, we understand that the critical first step toward recovery is asking for assistance. Our talented team of therapists specialises in offering people navigating the path toward recovery understanding and support. We provide a safe, supportive space for you to process your emotions, reflect on your experiences, and develop practical coping skills. Schedule a meeting with us immediately to begin the process of restoring your health. Make an appointment for your online therapy session right away to start along the path to a happier, healthier self. Our sympathetic therapists are available to assist you at every stage.