Anxiety is a natural response to stress or perceived threats, and many people experience occasional feelings of anxiety in response to specific situations or challenges. These feelings are often temporary and may include symptoms such as:

Common Symptoms of Anxiety (Emotion):

1. Nervousness or restlessness
2. Feeling tense or on edge
3. Racing thoughts
4. Difficulty concentrating
5. Irritability
6. Increased heart rate or palpitations
7. Sweating
8. Shaking or trembling
9. Hyperventilation or shortness of breath
10. Upset stomach or nausea
11. Muscle tension or aches

While occasional feelings of anxiety are normal, an anxiety disorder involves persistent and excessive anxiety (emotion) or worry that interferes with daily functioning. Symptoms of anxiety disorders may be more severe and long-lasting, often causing significant distress or impairment in various areas of life. Common anxiety disorders include Generalised Anxiety Disorder (GAD), Panic Disorder, Social Anxiety Disorder (social phobia), and specific phobias. Symptoms of anxiety disorders can include the above feelings of anxiety, as well as additional symptoms such as:

Symptoms of Anxiety Disorders:

1. Persistent and excessive worry or fear
2. Difficulty controlling worry
3. Avoidance of situations that trigger anxiety
4. Panic attacks (sudden and intense episodes of fear or discomfort)
5. Fear of embarrassment or humiliation in social situations
6. Intrusive thoughts or compulsive behaviours (in obsessive-compulsive disorder, which is often categorised under anxiety disorders)
7. Sleep disturbances, such as insomnia or nightmares
8. Physical symptoms not explained by other medical conditions, such as fatigue or headaches
9. Difficulty relaxing or feeling constantly “on edge”
10. Feelings of detachment or unreality (in Depersonalization or Derealisation Disorder, which can sometimes co-occur with anxiety disorders)

These symptoms can vary in intensity and may fluctuate over time. It’s important to seek professional help if you experience persistent or severe symptoms of anxiety that interfere with your daily life, as anxiety disorders are treatable with therapy, medication, or a combination of both.

What can we do to reduce levels of anxiety (emotion)?

Fortunately, there are ways to diminish anxious feelings in the day. Keep in mind that these tips might not work for everyone, so it is important to trial some and find which work for you:

Tips for in the moment:

1. Square breathing
2. The 54321 method – a grounding exercise designed to manage acute stress + reduce anxiety; identify 5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell, and 1 thing you can taste
3. Remove yourself from the situation – if you feel yourself getting anxious at your desk, stand up and move around. Physically take yourself out of that anxious mindset by leaving your seat.
4. Affirmations – things like ‘I am safe’ ‘it’s ok to feel like this’ ‘this will pass’ will help calm you down
5. Talk to someone – call or go to someone you feel comfortable talking to and tell them how you are feeling and what you might need from them

Tips for preventing anxious episodes:

1. Get a good amount of sleep – make sleep a priority
2. Lower intake of caffeinated beverages, including energy drinks and coffee
3. Identify triggers
4. Keep a journal – keep track of your triggers and moments when you feel anxious
5. Socialise!

Conclusion

In conclusion, understanding the distinction between occasional feelings of anxiety and symptoms of anxiety disorders is crucial for promoting mental health and seeking appropriate support when needed. While feelings of anxiety are a normal part of life, anxiety disorders involve persistent and excessive worry or fear that can significantly impact daily functioning. By recognising the signs and symptoms of anxiety disorders, we can take proactive steps to seek professional help and access effective treatment options. With the right support and resources, it is possible to manage anxiety disorders and cultivate greater resilience and well-being in everyday life. Remember, you’re not alone, and help is available.