Information for Clients on Common Mental Health Issues

Understanding Anxiety

Anxiety can be experienced by many of us as we struggle with everyday worries about money, health and relationships or on a deeper level ---- spiritual dilemmas about death and the purpose of life. We can share examples of anxiety and the effect it has had on our lives. For example, one person has felt depressed and has low self-esteem as a result of their response to anxiety. Another person is having chronic headaches. Another is finding themselves drinking more in an effort to cope and another has heart problems because internalizing their anxiety has taken its toll over the years.

In our present day society, we perform a juggling act between work, family, friends and community activities as noted in our calendars and appointment books. Many then experience tension, worry, chronic stress, low self-esteem and the blues.

Today people are beginning to talk more openly about anxiety and it’s consequences. All of us know what anxiety feels like, as we have all experienced it in some form. Anxiety is a generalized state of arousal in response to a perceived threat to our well being. In its mild form we feel vaguely hassled, irritated or uptight. In high anxiety situations, our heart rate increases, we breathe faster and high in our chest, our muscles tense, we sweat more. We can experience feelings of impending doom. There may be a sensation of suffocation. The person may feel hot or cold, and they may have many negative thoughts racing through their mind. Alarm and terror reign throughout the mind and body. Anxiety or panic attacks have been noted as “one of the most painful life experiences”.

One person may have a panic episode “out of the blue” or in response to encountering or even thinking about a phobic situation. (i.e. fear of flying, using elevators, or public speaking). It can have a traumatic impact, leaving one feeling terrified and helpless with strong anticipatory anxiety about the re-occurrence of these symptoms.

Anxiety disorders can take on different forms:

Specific Phobias are believed to result from a combination of biological factors and life events. These people find that they avoid those objects or situations that provoke high anxiety and it can interfere with their ability to lead a normal life.

Social Phobia can be defined as excessive fear of social or performance situations. A person can feel extreme anxiety about the chance of being judged by others or fear embarrassment.

Posttraumatic Stress happens after experiencing a traumatic event such as an assault or an accident. Nightmares, flashbacks, depression and anger are often symptoms reported by individuals who have been exposed to a trauma.

Obsessive-Compulsive Disorder is a condition in which people suffer from persistent unwanted thoughts (obsessions) and/or rituals (compulsions) which they find difficult to control. Typically, obsessions concern contamination, doubting or checking (for instance worrying that the coffeepot has not been turned off) and disturbing sexual and religious thoughts. Compulsions include washing, checking, organizing and counting.

Generalized Anxiety Disorder is characterized by repeated exaggerated worry about life events and activities. The individual anticipates the worst even if others would say they have no reason to expect it. Physical symptoms include fatigue, trembling, nausea, muscle tension or headache.

Anxiety can often be associated with other mental health problems and addictions. Depression and alcohol or drug abuse are common.

There are several approaches to treating an anxiety disorder. Among them are:

1. Drug therapy: as there is often a biological component, antidepressants and antianxiety drugs are sometimes prescribed.
2. Cognitive-Behavioural therapy: In individual counselling this technique helps people turn their anxious thoughts and predictions into more rational and less anxious ones. Combining the two types of treatment can be effective.

At the Personal Development Centre there is also a variety of psycho educational groups offered that can be helpful in learning coping strategies to deal with stress and anxiety. Once learned, these can be practiced regularly to promote “listening to our body” or the “mind body connection.” We all possess an inner pharmacy that is capable of providing just the prescription we need. Awareness of our “inner states” can help us to create new coping strategies.

There are a variety of life-style choices or changes that can be helpful in managing anxiety. Regular practice of deep relaxation (abdominal deep breathing, visualization techniques, relaxation training), a routine exercise program, efforts to decrease the amount of caffeine, sugar and nicotine and maintenance of a balanced diet are a few of the choices we need to be aware of. Learning to acknowledge and express your feelings- especially anger (in a respectful way), can be helpful. It is important to become aware of self talk and adopt “core beliefs” that promote a calmer and more balanced, accepting attitude toward life.