Anxiety and what to
do about it
What is anxiety?
Anxiety is a feeling of worry, nervousness or unease, often
about an uncertain outcome. Some common symptoms of anxiety include feeling
restless or on edge, having difficulty switching off, and ruminating or mulling
over a problem beyond what is constructive.
When is anxiety warranted and when is it not?
Certainly there are times when anxiety is warranted, for
example when awaiting the results of an important medical test, or learning the
outcome of an important matter. However, people who suffer anxiety are in a
state of heightened alertness and worry on an ongoing basis. For instance, a
person may worry about saying the wrong thing at a social event, they worry
that their friend did not text them back in a timely fashion. It may feel that
while the context changes, the state of worry is nearly constant. This worry
may also significantly deter from being able to function fully in life. For
example, an anxious person may avoid a feared situation such as a gathering for
fear of scrutiny, may lose sleep due to worry or feeling mentally unable to
‘switch off.’
Who gets anxiety?
Anxiety is the most common mental health condition in
Australia. Women are more likely to experience anxiety than men. One in three
women will experience anxiety at some point in their lives compared to one in
five men.
While anyone can get anxiety there are some personality traits such as
perfectionism (wanting to do everything right) that can make an individual more
prone to anxiety. Individuals who are prone to having ‘busy mind’ (a ruminative
thinking style) are also more likely to experience anxiety.
When does anxiety arise?
Anxiety increases in the face of uncertainty. It may
increase during times of stress such as facing financial hardship. It may also
increase during a time of transition for example starting a new job or becoming
a new mother.
When to worry about worry?
While many people worry it becomes problematic when it is
difficult to control and when it decreases a person’s quality of life.
How do I prevent anxiety?
The things that will keep your body well will also help to
keep your mind well. These include getting a good night’s sleep, regular exercise at least several times per week and healthy eating including 2 serves of fruit and 5 serves of vegetables per day and
vigorous exercise. In addition to this, remaining active through engaging in
meaningful activities such as work and engaging in enjoyable activities (e.g. a
Pilates class) can help reduce levels of anxiety. As well, staying connected
socially and investing in good relationships can help you to feel less
vulnerable and in turn less anxious.
What do I do if I have anxiety and the preventative
strategies are not working?
If you’ve tried addressing the lifestyle factors that can
exacerbate anxiety but these have not worked, it may be time to seek
professional assistance from a registered Psychologist. Treatment from a
Psychologist can help you to understand the underlying reasons for the anxiety,
as well as why the anxiety perpetuates. In my practice, I assist clients to
identify these factors by taking a detailed history of the anxiety and
understanding the factors that maintain the worry. As well, I negotiate
treatment options with the client to ensure they suit them.
What are the treatments for anxiety?
Common treatment for anxiety includes Cognitive Behaviour
Therapy (CBT), and Acceptance and Commitment Therapy (ACT).
Cognitive Behaviour Therapy assists clients to challenge and
change the thinking that leads to distressed feelings and worry. Acceptance and
Commitment therapy teaches clients skills to manage distressing thoughts so
that they can focus on leading richer and more meaningful lives.
In addition to this, I also conduct lifestyle assessments to
ensure that factors such as sleep, poor diet, and low levels of exercise and
activity are not contributing to a client’s distress. These factors are very
important because they have a significant impact on a person’s mood and are some of the building blocks to good mental health. Where individuals identify that their diet may be contributing to their psychological distress I refer to the knowledgable and accredited dietitians at Nutted Out Nutrition.
How can seeing a Psychologist help?
While you can obtain some information from the Internet about managing anxiety a Psychologist can assess the individual factors that underlie and maintain your anxiety. As well, treatment can be tailored to suit you and adapted to obtain the best results. Psychologists are also trained to rule out other disorders that may be contributing to anxiety.
How do I learn more about anxiety?
You can learn more anxiety at Beyond Blue Australia (www.beyondblue.org.au) or from the
Australian Psychological Society (www.psychology.org.au)
Article written by Tena Davies, Psychologist. The aim of this article is to give you ideas on well being. Please note this article is not intended to replace therapy.
Tena Davies is Psychologist based in inner city Melbourne. Tena has expertise in psychological counselling with adolescents and adults. She also works as a cyber expert providing cyber safety education to schools and professionals. As a Psychologist, Tena believes in helping clients to gain insight into their difficulties and teaching them new skills to grow and thrive. Please see www.tenadavies.com for more information.
