Anxiety

• Generalised Anxiety Disorder
  
  This is when anxiety is present all the time. You become overly worried about many things in your life and may expect the worst even where there's no apparent cause for concern. You find it hard to control these worries and it affects you physically and emotionally most of the day for at least the last 6 months.


• Panic Disorder
  
  This is when you experience sudden repeated feelings of intense anxiety and fear that reach a peak within minutes (panic​ attacks), even when there is no apparent cause. This is associated with physical reactions such as difficulty breathing and a pounding heartbeat. You start worrying about these panic attacks happening again or you avoid situations where you worry these panic attacks might occur again.


• Social Anxiety Disorder
  
  You experience high levels of anxiety and fear in social settings due to feelings of embarrassment, self-consciousness and concern about being judged or viewed negatively by others. You have trouble talking to people or meeting new people, and may try to avoid all social situations.


• Phobias
  
  You experience high levels of anxiety and fear when you're exposed to a specific object or situation (e.g. needles, heights, insects) and have a strong desire to avoid it. Phobias can provoke panic attacks in some people.

• Physical reactions
  
  Sweaty palms, heart racing, shortness of breath, muscle tension, restlessness, flushed cheeks, light headedness, shaking or trembling, stomach churning, headaches, nausea, difficulty sleeping


• Feelings
  
  Nervousness, irritability, panic, dread, low mood
  


• Thoughts
  
  Of looming danger, underestimating your ability to cope, worrying about the availability of help, fearing the worst (for instance, worrying that you will be fired or you will faint), dissociation


• Behaviours
  
  Avoiding or leaving situations where anxiety may occur, trying to control things to prevent danger.

• Genes​
  
  Research suggests that anxiety disorders can be related to genetic factors which make some people more prone to developing anxiety disorders than others (e.g. family history).


• ​Personality
  
  ​People with certain personality types, such as those who are easily worrisome or have low self-esteem, can be more prone to anxiety disorders.


• Physical Health Problems
  
  For some people, anxiety may be linked to an underlying health issue. Your doctor may order tests to check for conditions such as heart, lung and thyroid disease or diabetes, as some of these conditions can cause symptoms similar to anxiety disorders. Having a health condition or serious illness can also cause significant worry about issues such as your treatment and your future.


• Traumatic Experiences
  
  Children who endured abuse or neglect or witnessed traumatic events are at higher risk of developing an anxiety disorder at some point in life. Adults who experience a traumatic event may also develop anxiety disorders. These include death of a loved one or violent events.


• ​Drugs or Alcohol
  
  Misuse or withdrawal of street drugs, alcohol, and even caffeine can cause or worsen anxiety.


• ​Other Mental Health Conditions
  ​
  ​Anxiety disorders can also occur together with other mental health conditions such as depression.

Myth: Anxiety is just worry. You do not need to seek professional help.
Fact:​​ Clinical anxiety is not simply the act of worrying. It is accompanied by a range of symptoms including constant and overwhelming anxiety and fear. It is a diagnosable condition like other physical health conditions, and the symptoms require treatment to manage. It can often worsen without treatment and hinder daily functioning.

Myth: Anxiety can be reduced by avoiding situations in which it is triggered.
Fact: Life can become very restricted if we try to avoid all stressful situations and triggers. Furthermore, avoidance behaviours will only increase our fear in the long run and maintain our symptoms of anxiety. We'll end up needing to avoid more and more situations in this cycle of fear. Instead, we can enjoy a fuller life if we learn to manage our anxiety.​

Myth: Medication is the only way to manage anxiety.
Fact: Medications, such as anti-depressants, may be used to treat anxiety, but there are also psychological therapies that help to manage anxiety. Often, a combination of medication and psychological therapy works the best.

• ​Learn a relaxation exercise, such as deep breathing, and use it regularly to keep yourself calm


• Keep engaged in activities that are meaningful and pleasurable so you do not get caught up in worries


• Engage in self-care and take time off for yourself


• Observe your thoughts and try to catch yourself when your worry is excessive. Try to think of different interpretations to the situation rather than jumping to the worst-case scenario


• Be positive and try to reframe negative thoughts into motivation and affirmation


• Try approaching situations that make you anxious. You may learn that your expected fears don’t come true, or that you are able to cope with the situations


• Set aside some “worry time”, say 10 minutes a day, to indulge in your worries. Do not engage with your worries at other times


• Maintain a good support system and spend time with family and friends


• Get regular exercise, adequate sleep and maintain a healthy and balanced diet


• Avoid the use of caffeine, nicotine, alcohol and recreational drugs


• Plan your time in advance to help you feel more in control of the tasks that need to be done

If you find that trying different methods results in little improvement in your anxiety, speak to your doctor about what you are experiencing, or consult a mental health professional. Anxiety is a treatable condition. ​

In addition to your mood and symptoms, your doctor will ask other questions, such as about life events, relationships and the nature of your work, in order to understand you and your difficulties better. Your doctor may also require tests, such as blood tests, to guide treatment.

You may be advised to seek psychological therapy (talk therapy) to learn skills to manage your anxiety better. If necessary, medication may also be prescribed​.

• Medications such as selective serotonin reuptake inhibitors (SSRIs) are the mainstay of treatment and help reduce anxiety symptoms through balancing the brain chemical, serotonin. These medications should be taken daily.


• In limited circumstances, your doctor may prescribe other types of medications such as sedatives, also called benzodiazepines, or beta-blockers. These medications are for short-term relief of anxiety symptoms and are not intended to be used long-term.