What is anxiety?
Anxiety is a feeling of worry, nervousness, or unease about something with an uncertain outcome. It is a normal and often healthy emotion, but it can become overwhelming in some individuals. Anxiety disorders, a group of mental illnesses, are characterized by excessive, irrational fear or dread. These disorders include generalized anxiety disorder, panic disorder, social anxiety disorder, and specific phobias. Symptoms of anxiety can include restlessness, fatigue, difficulty concentrating, irritability, muscle tension, and sleep disturbances.
How is anxiety developed?
Anxiety can develop from a combination of genetic, biological, environmental, and psychological factors.
Genetics: Some people may be more prone to anxiety due to inherited traits from their parents or ancestors. Studies have found that anxiety disorders tend to run in families, suggesting a genetic component.
Biological Factors: Anxiety may also be linked to imbalances in brain chemistry, specifically with neurotransmitters such as serotonin and GABA. Hormonal imbalances and certain medical conditions can also contribute to the development of anxiety.
Environmental Factors: Trauma, abuse, neglect, or other adverse experiences in childhood can increase the risk of developing anxiety disorders. Chronic stressors, such as financial problems or relationship issues, can also contribute to the development of anxiety.
Psychological Factors: Negative thinking patterns, perfectionism, and low self-esteem can contribute to the development of anxiety. Additionally, some personality traits such as being highly sensitive, introverted or overreacting to situations can increase the risk of developing anxiety.
It is important to note that the development of anxiety is complex and different factors may have different levels of influence for different people. In many cases, a combination of factors may contribute to the development of anxiety.
How can anxiety be treated?
Anxiety can be treated through a combination of therapies, medications, and lifestyle changes.
Therapies:
- Cognitive Behavioural Therapy (CBT) is a type of talk therapy that can help individuals identify and change negative thought patterns and behaviors that contribute to anxiety.
- Exposure therapy, a type of CBT, involves gradually exposing the person to the object or situation they fear, with the goal of reducing their anxiety.
- Mindfulness-based therapies, such as mindfulness-based stress reduction (MBSR) and acceptance and commitment therapy (ACT), can help individuals learn to focus on the present moment and manage their thoughts and feelings in a more positive way.
Medications:
- Antidepressant medications, such as selective serotonin reuptake inhibitors (SSRIs) and serotonin-norepinephrine reuptake inhibitors (SNRIs), can be effective in reducing symptoms of anxiety.
- Benzodiazepines, a type of anti-anxiety medication, can provide quick relief of symptoms, but they can have side effects and are typically not recommended for long-term use.
Lifestyle changes:
- Regular exercise has been shown to reduce symptoms of anxiety and improve overall well-being.
- Eating a healthy diet and getting enough sleep can also help reduce symptoms of anxiety.
- Relaxation techniques such as yoga, meditation, and deep breathing exercises can help to reduce stress and anxiety.
- Avoiding alcohol, nicotine, and caffeine can also help to reduce anxiety symptoms.
It’s important to find the right treatment plan that works best for you and to work closely with a mental health professional to monitor your progress and adjust the treatment as needed.
Can anxiety be treated with art therapy?
Yes, art therapy can be used as a treatment for anxiety. Art therapy is a form of psychotherapy that uses artmaking as a means of expressing emotions and exploring inner thoughts and feelings. The process of creating art can help individuals with anxiety to gain insight into their emotions and develop coping mechanisms for managing their anxiety. Additionally, the act of creating art can be a form of self-expression and can serve as a means of release for pent-up feelings.
When is it best to seek help for anxiety?
It is generally recommended to seek help for anxiety if it is interfering with your daily life and activities. If you are experiencing any of the following symptoms, it may be a good idea to reach out to a mental health professional:
- Persistent and excessive worry or fear
- Avoiding certain situations or activities due to anxiety
- Difficulty sleeping or insomnia.
- Physical symptoms such as muscle tension, headaches, or stomach problems
- Difficulty concentrating or making decisions.
- Constant fatigue, irritability, or restlessness
- Difficulty controlling your anxiety or feeling like it is overwhelming.
- Having panic attacks or feeling like you are in danger.
- Avoiding social interactions or feeling lonely
- Having thoughts of suicide or self-harm
If you are experiencing any of these symptoms, it is important to speak with a mental health professional to determine the best course of treatment. They can help you understand your symptoms and develop a plan to manage them.
Keep in mind that seeking help is a sign of strength and is not a weakness. Anxiety is a common and treatable condition, and with the right help, you can learn how to manage your symptoms and improve your quality of life.
Please call Vittoria Boylan at I Am Counseling for a 30-minute free session regarding your well-being, I am happy to support you or recommend someone that may assist you. www.iamcounselling.com.au Mobile: 0447555043
Other mental health services
If you have concerns about your mental health, you can also contact one of the free counselling services such as:
- Lifeline (for anyone having a personal crisis) — call 13 11 14 or chat online
- Beyond Blue (for support and information about mental health) — call 1300 22 4636 or chat online
- Kids Helpline (24/7 phone and online chat for young people aged 5-25 years) — call 1800 55 1800
- Suicide Call Back Service (anyone thinking about suicide) — call 1300 659 467
- Head to Health (for advice, assessment, and referral into local mental health services) — call 1800 595 212 from 8:30 am to 5.00 pm on weekdays (public holidays excluded)
What books are recommended for anxiety?
- “The Anxiety and Phobia Workbook” by Edmund J. Bourne
- “The Relaxation and Stress Reduction Workbook” by Martha Davis, Elizabeth Robbins Eshelman, and Matthew McKay
- “The Mindfulness and Acceptance Workbook for Anxiety” by John P. Forsyth and Georg H. Eifert
- “The Anxiety Survival Guide for Teens” by Jennifer Shannon
- “Anxiety: Panicking About Panic” by Reid Wilson
- “10 Simple Solutions to Panic” by Martin M. Antony and Randi E. McCabe
- “The Anxiety Toolkit: Strategies for Fine-Tuning Your Mind and Moving Past Your Stuck Points” by Alice Boyes
- “The Anxiety Cure: An Eight-Step Program for Getting Well” by Archibald D. Hart
- “The Anxiety Solution: A Quieter Mind, a Calmer You” by Chloe Brotheridge
- “The Anxiety Solution Series: Panic: Breaking the Cycle” by Chloe Brotheridge.
