Anxiety is more than just worrying about stuff
People are usually preoccupied with the physical symptoms of anxiety (e.g., stomach aches, increased heart rate, shortness of breath, feelings of overwhelm etc.). Others think they are weird, weak, or even going crazy because they hate social situations, or having to talk to large groups or even having to make phone calls! Most people do not recognize their anxiety for what it is, and instead think there is something “wrong” with them. Unfortunately, these thoughts only make people feel even more anxious and self-conscious, which can lead to holding back from even starting things. If we expect to fail, then we don't bother to even try, however much we dream of succeeding.
Therefore, the first step to successfully managing anxiety is to learn to understand and recognize it. Self-awareness is essential.
What is Anxiety? - Learn the Facts
1. Anxiety is normal. Everyone experiences anxiety at times. For example, it is normal to feel anxious when on a rollercoaster, or before a job interview.
2. Anxiety is adaptive. It is a system in our brain that helps us to deal with real danger (for example, anxiety allows us to jump out of the way of a speeding car) or to perform at our best (for example, it motivates us to prepare for a big presentation). When you experience anxiety, your body’s “fight-flight-freeze” response (also called the “adrenaline response”) is triggered. This response prepares your body to defend itself.
We experience anxiety when our brain PERCEIVES or THINKS that we are in danger, and triggers physical responses in order to get us out of the situation. These responses can be anything that will make us hold back from carrying on in whatever the situation is from just a vague sensation of dread all the way to a panic attack. This response is great when there is an actual danger (such as encountering a bear), but becomes a problem when the “perceived danger” is not actually dangerous (giving a talk, seeing a dog, being in a crowded place). In cases like this, the brain has misprogramed what a dangerous situation is, due to varying factors.
3. Anxiety is not dangerous. Although anxiety may feel uncomfortable, it is not physically dangerous or harmful to you. Remember, all the sensations you feel when you are anxious are there to protect you from danger, not hurt you. It's your brain being overproctective.
4. Anxiety does not have to last forever. When you are anxious, you may feel like the anxiety is going to last forever. But anxiety can be temporary and can eventually decrease. Getting professional help can help you reprogram your brain to where it can drastically reduce the amount of situations it identifies as "dangerous" which means fewer triggers and more freedom for you.
5. Anxiety is mostly anonymous. Most people (except those close to you) cannot tell when you are anxious. As humans we are very good at masking our issues. Unless you are having a panic attack, most people won't realise how you're feeling.
What happens to your body when you are feeling anxious?
Anxiety can cause many sensations in your body as it prepares for danger. These sensations are called the “alarm reaction”, which takes place when the body’s natural Alarm System (the “fight-flight-freeze” response) has been activated.
Rapid heartbeat and rapid breathing – When your body is preparing itself for action, it makes sure enough blood and oxygen is being circulated to your major muscle groups and essential organs, allowing you to run away or fight off danger.
Sweating – Sweating cools the body. It also makes the skin more slippery and difficult for an attacking animal or person to grab hold of you.
Nausea and stomach upset – When faced with danger, the body shuts down systems/processes that are not needed for survival; that way, it can direct energy to functions that are critical for survival. Digestion is one of the processes that is not needed at times of danger. Because of this, anxiety might lead to feelings of stomach upset, nausea, or diarrhea.
Feeling dizzy or lightheaded – Because our blood and oxygen goes to major muscle groups when we are in danger, we breathe much faster in order to move oxygen toward those muscles. However, this response can cause hyperventilation (too much oxygen from breathing very rapidly to prepare the body for action), which can make you feel dizzy or lightheaded. Also, since most of your blood and oxygen is going to your arms and legs (for “fight or flight”), there is a slight decrease of blood to the brain, which can also make you dizzy. Don’t worry though: the slight decrease in blood flow to the brain is not dangerous at all.
Tight or painful chest – Your muscles tense up as your body prepares for danger. So your chest may feel tight or painful when you take in large breaths while those chest muscles are tense.
Numbness and tingling sensations – Hyperventilation (taking in too much oxygen) can also cause numbness and tingling sensations. The tingling sensations can also be related to the fact that the hairs on our bodies often stand up when faced with danger to increase our sensitivity to touch or movement. Finally, fingers and toes may also feel numb/tingly as blood flows away from places where it is not needed (like our fingers) and towards major muscle groups that are needed (like our arms).
Unreality or bright vision – When responding to danger, our pupils dilate to let in more light and to make sure that we can see clearly enough. This reaction makes our environment look brighter or fuzzier, and sometimes less real.
Heavy legs - As the legs prepare for action (fight or flight), increased muscle tension, as well as increased blood flow to those muscles, can cause the sensation of heavy legs.
Choking sensations – Increased muscle tension around the neck or rapid breathing dries out the throat, which may make you feel like you are choking.
Hot and cold flashes – These sensations may be related to sweating and constriction of blood vessels in the upper skin layer. This constriction also helps to reduce blood loss if you are injured
Anxiety is like a smoke alarm system: A smoke alarm can help to protect us when there is an actual fire, but when a smoke alarm is too sensitive and goes off when there isn’t really a fire (e.g., burning toast in a toaster), it is rather annoying. Like a smoke alarm, anxiety is helpful and adaptive when it works right. But, if it goes off when there is no real danger, it is not only scary, it is also very exhausting. However, we DO NOT want to get rid of the alarm (or eliminate anxiety) because it protects us from danger. We want to fix it (i.e., bring the anxiety down to a more manageable level) so it works properly for us
CBT is a popular form of talking therapy. As a CBT therapist I understand that what we think and do affects the way we feel. Unlike some other therapies, it is often quite structured. After talking things through so that I can understand your problem, you can expect me as your therapist to set goals with you so that you and I know what you are working towards. At the start of most sessions we will set an agenda together so that you have agreed what that session will concentrate on. I will create a treatment plan to help us work through your anxieties.
