Anxiety is normal. We all experience it at some point in our lives.
What is anxiety?
Anxiety is a feeling of worry, feeling nervous an unease, a feeling of fear of what is to come. These feelings can range from mild to severe.
Anxiety can affect us in three different ways:
· Physical body changes
· The way we think
· The way we behave
Physical Body Changes
This can often be the first sign that we are feeling anxious. They include:
· Palpitations
· Dry mouth
· Butterflies in the stomach
· Breathlessness
· Headaches
· Dizziness
· Visual disturbance e.g. blurring
· Pins and needles
· Shaking
· An urge to go to the toilet
The way we think
· We think people are looking at us
· We worry we may lose control
· We think we are having a heart attack
· We are convinced we are physically ill or losing our mind
· We think we will make a fool or ourselves
· We think we have to escape to a safe place
The way we behave
This all depends on the source of the anxiety:
· We may cross the road to avoid people
· Stop answering the telephone and/or front door
· Stop opening the mail
· Make excuses to avoid going places or doing things
· Stop going shopping, or to college, or work
· Avoid going out alone, by always making sure someone is with us
· We may use “props” such as a drink of alcohol, cigarettes, or take tablets before doing something we find anxiety provoking
· We may find it difficult to sleep
Tips to help with anxiety
· Remember anxiety is normal
· Do not add frightening thoughts, tell yourself you will be okay and this will pass
· Stop what you’re doing, if possible sit down
· Learn some breathing techniques, these will help calm you
· Distract yourself, maybe describe your surroundings
· Plan what you are going to do next in the situation you are in
· Moves slowly, do not panic. If you rush around the house, office, supermarket etc. this will add to the sense of fear
· When you feel anxious try to continue with your original plan
· In the long-term consider your lifestyle including eating, sleeping and exercise
· Consider mindfulness and meditation. Youtube is a great resource for this
· Make time for fun
· If the symptoms persist visit your GP
Remember you’re not alone. Talking to someone can help, this doesn’t have to be a professional family and friends can be a great place to start.