A core characteristic of anxiety is worrying about the future. For some people, however, these feelings can become so frequent and difficult to control that it, basically takes over their lives. They spend most of their time worrying about things (e.g. what if I lose my job? what if I make a fool of myself?). For them, the stress response occurs too often, of for too long, or too intensely; often affecting many aspects of their lives.

Anxiety can be generalized but it can also take more specific forms such as social anxiety, specific phobias, obsessive compulsive disorder, posttraumatic stress disorder and panic disorder. It is also common for anxiety to co-occur with other psychological issues as for example, depression, eating disorders or addictions.
 

Symptoms & Living with Anxiety
Anxiety affects us in many ways. General symptoms involve:

Physical changes:
Can include ; feeling dizzy or lightheaded, racing heart, shallow breathing or difficulty breathing, sweating, upset tummy,  muscle tension, trembling or shaking, hot flushes and cold chills, numbness and tingling sensation.

Mood changes:
Can include; feeling nervous, fearful, terrified, scared or irritable.

Thought patterns changes:
Can include; worry about the future, worry about what others think about you, thinking about the worst happening, thinking you cannot cope.

Behavioral changes:
Can include; avoiding triggers of anxiety, avoiding talking about things that trigger fear, avoid situations that can trigger or increase anxiety.

These symptoms can become very disturbing and it is not uncommon for people living with anxiety to see them interfere with many areas of their lives. They may withdraw from social situations, avoid relationships, finding it difficult to carry out everyday tasks such as work or going out to do the shopping. Sufferers frequently describe anxiety as something that limits their lives in many ways.

[The above symptoms are general and more specific symptoms are seen in the case of anxiety disorders (e.g. compulsive behavior in OCD).]

Treating Anxiety
Psychological treatments have been shown to be effective in helping individuals recover from anxiety and in preventing future reoccurrences of anxiety. They can be conduct alone or as an adjunct to pharmacological treatments.

Scientific evidence suggests that Cognitive and Behavioral Therapy (CBT) can be very effective in treating anxiety.   Recent evidence also points to the effectiveness of Acceptance and Commitment Therapy (ACT) and other mindfulness based therapies.

Generally, these therapies will involve several elements that, combined, will address the various symptoms of anxiety. For example, one CBT strategy is to address the cognitive aspects of anxiety (thoughts) by identifying unhelpful thought patterns and using strategies to replace them with helpful thoughts. At the same time, a number of breathing and relaxation techniques exist to help people manage/overcome the physical symptoms of anxiety. Despite the overall similarities, however, each individual experience is unique and the therapist will work with each person to find the most suitable treatment.
 

Some practical suggestions to assist daily living with Anxiety

• Deep breathing (diaphragmatic breathing) can be very helpful in reducing the stress response.

• Practicing relaxation (e.g. progressive muscle relaxation)

• Talking to friends and family will help to keep away feelings of loneliness. Social support can help reduce stress.

• Aerobic exercise has been shown to help in reducing feelings of anxiety (e.g. jogging or fast walk)

• Practice being in the present moment. By bringing the focus of attention to the present moment, it will naturally move away from the worries about the future.

For more information about Anxiety Disorders and available treatments, make an enquiry