What is anxiety?
Our bodies and brains are wired to experience fear and to help us act quickly when we are in danger. Our bodies release adrenaline and stress hormones to support us to act, and ultimately survive. Anxiety feels a lot like fear, but with anxiety you perceive there is a threat, but it isn’t in front of you at that moment.
Having occasional anxiety is a common and normal part of life. The reality is life is tricky and it throws unexpected and difficult curve balls at us. We all worry about things at different times, such as a new situation, relationships, family members, big decisions, money or health. For some people however, their anxiety isn’t infrequent, is present when there is no threat (e.g. anxiety about what ‘might’ happen) and may get worse over time. When it persists over time and interferes with daily life, it is considered an anxiety disorder.
Anxiety disorders are very common. While it is difficult to find exact numbers some estimate that approximately 1 in 4 New Zealanders will have an anxiety disorder at some stage in their lives[1]. At any one time, 15% of the population will be affected[2]
Common anxiety disorders
There are several types of anxiety disorders, including generalized anxiety disorder, panic disorder, social anxiety disorder, and various phobia-related disorders
Common Anxiety Symptoms
Anxiety disorders have a range of physical and mental symptoms, but some common ones include:
- Feeling on edge, restlessness or nervous
- Irritability and, or impatience
- A sense of dread, panic or sense of impending danger
- Headaches
- Difficulty concentrating
- Increased heart rate, heart Palpitations
- Sweating
- Dizziness
- Interrupted sleep, sleeping difficulties
- Trouble breathing, fast breathing or shortness of breath
- Gastrointestinal issues including nausea, sore stomach or diarrhoea
- Trembling
- Feeling weak or tired
Practical tools for finding calm in your everyday life
Gaining Understanding
Understanding the mechanics of anxiety can really help both in terms of you and your whanau understanding your experience but to also reduce the feelings of shame or self-blame that can come. Similarly, keeping track of one’s experiences of anxiety particularly patterns and triggers can help both deepen understanding and support the development of strategies to cope.
Lifestyle factors
it may feel self-explanatory but making small changes to your lifestyle can have an immense impact on anxiety symptoms. Reducing stress where possible, prioritising a balanced diet, moving your body and good sleep habits can help. Similarly, avoiding or reducing alcohol, tobacco and caffeine can make an immense difference.
Over-scheduling can also have an impact on stress levels and anxiety. Reducing commitments and saying no where you can means that you have the space and time needed for yourself.
Moving your body
Moving your body is also a well-established way to support your mental health, and to reduce anxiety. When exercise is suggested, people often think a ten-kilometre run is required however, even a short period of movement (e.g. a walk, dancing, yoga exercises) can have a significant impact on the intensity of anxiety symptoms.
Exercises which can help:
Controlled Breathing: When you are anxious your heart rate increases and breathing often becomes shallow and fast. This feeds into the body’s experience of being under threat (fight/flight) and you can become faint a dizzy. By regulating breathing you can calm your nervous system and allow oxygen levels to return to an optimal level.
Try the three-three-three technique – Breathe in for three seconds, hold for three seconds, and exhale for three seconds.
A Calm Image: identify a place where you feel calm or safe. When anxious, bring this place to mind. Sit with this image for several minutes, or as long as your can. This method can provide comfort, distract from anxious thinking and lower the anxiety response
Distraction: When you are feeling anxious try moving to a different activity, like exercise, getting outside or doing an activity you enjoy (e.g. a crossword). Using fidget toys can also provide a useful distraction and keep your hands busy.
Worry-time: While this may seem counterintuitive, worry time or worry scheduling involves allocating a short-period (e.g. 10 minutes) each day to worry. If a worry or anxious thought pops up outside this time, this can be written down and saved for the worry time. Scheduling such a time reduces the time spent worrying but can also reduce the intensity of the worry.
Challenge your Thinking: Anxiety makes you overestimate the level of danger/threat in a situation and under-estimate your capacity to handle it. By knowing this, you can begin to challenge your thinking. For example find different ways to look at the situation that is making you anxious and, or, judge the anxious thought – is the thought true? Are you thinking about it in a balanced way? Is there any other explanations?
Being Present/Mindfulness: Mindfulness involves bringing your attention to the present moment. With anxiety your thoughts are often brought to worries related to the past or future, taking you are away from the present. Mindfulness allows you to gently bring your attention and awareness back to the present moment and notice the experiences, thoughts, feelings you are having right now. Mindfulness can be done anywhere and there are many resources online including videos to support this practice. Apps such as Calm and Headspace are a great place to start. The more you practice mindfulness the easier it will become for you.
Seeking further help:
Sometimes, despite all the strategies you have in your toolbox anxiety can increase. High levels of anxiety can significantly impact your quality of life it is important that you seek help when you begin to notice this. A good place to start is your GP who will explore several avenues with you such as talking therapy and medication. It is important to remember that with the right support, you can experience a real improvement in anxiety symptoms.
In New Zealand we have a range of helplines available for free, non judgemental support:
- Anxiety helpline 0800 269 4389(0800 ANXIETY)
- Lifeline: 0800 543 354 (0800 LIFELINE) or free text 4357 (HELP) If you’re feeling anxious and would like to talk to someone about anxiety or would like to seek advice for a friend or family member – you can phone the free 24/7 Anxiety Helpline wherever you are in Aotearoa
- Samaritans: 0800 726 666 For confidential support for anyone who is lonely or in emotional distress.
- Depression Helpline: 0800 111 757 or free text 4202. Talk to a trained counsellor about how you are feeling or to ask questions.
- Healthline: 0800 611 116 For advice from trained registered nurses.
[1] https://anxiety.org.nz/resources/how-to-make-a-difference-in-the-mental-health-of-new-zealanders
[2] https://healthify.nz/health-a-z/a/anxiety/#:~:text=At%20any%20one%20time%2C%2015,generalised%20anxiety%20disorder
By Sian Morgan
Sian is a clinical psychologist who has been working in the field for over 10 years. She completed her training in Auckland and since this time has worked across the private and public sectors. Sian currently divides her time between leadership, forensic work and private practice.
Click here to learn more, and contact Sian.