Navigating anxiety

In her latest online article, Dr Sarah Barker gives us her insights into anxiety. She talks about the symptoms, causes, managing anxiety, different types of anxiety, when to seek professional help and long-term effects of anxiety.

What are the symptoms of anxiety?

Anxiety can manifest in various symptoms such as heightened heart rate, sweating or hot flushes,  increased muscle tension, and/or a fluttery feeling in the stomach. Tingling sensations are common for some individuals, and others may experience health issues such as aches and pains as a result of anxiety. Headaches, including tension headaches characterised by a band-like sensation around the head, can also be a manifestation of anxiety.

What causes anxiety?

When we do an assessment, we consider various factors, including aspects of individuals' social contexts and their psychological well-being. We explore the connections between external influences, such as work or family pressures, and the resulting impact on their thoughts, behaviour and emotions, potentially leading to anxiety. This relationship can create a complex interplay, similar to a chicken-and-egg scenario.

Some individuals may initially experience physical symptoms, while others may first notice heightened and racing thoughts. People can ruminate, which is when they go over and over a particular problem. These can all be signs of anxiety.

How can I manage anxiety?

A psychologist will help you to understand the interplay between your thoughts, emotions, behaviours, and physiology. We address these different aspects, aiding individuals to create distance from their thoughts and emotions. One therapeutic approach for this is Acceptance and commitment therapy (ACT), which employs cognitive defusion to enable people to observe thoughts and make choices aligned with key values.

Regarding physiology, we can provide guidance on relaxation techniques and mindfulness, to alleviate physiological sensations. When it comes to behaviour, the focus is on identifying actions that contribute to anxiety or exacerbate the situation. Some individuals may engage in avoidance, and part of the process involves gradually confronting fears to enable people to do more of what matters to them.

What are the different types of anxiety disorder?

There are distinct types of anxiety disorders. Health anxiety disorders involve intense focus on one's health, while generalised anxiety disorder leads individuals to feel anxious in nearly every situation. Social anxiety is another form, and anxiety can also intertwine with conditions like obsessive-compulsive disorder. In such cases, individuals may engage in rumination and develop coping behaviours, such as excessive handwashing.

Anxiety encompasses a spectrum of experiences. Some people may describe feeling stressed, but chronic stress can gradually evolve into anxiety. For instance, individuals facing prolonged work pressure may find that it transforms into a more pronounced mental health issue over time. Additionally, anxiety may manifest in various ways, including persistent worrying thoughts, although individuals may not act on those thoughts.

When should I seek professional help for anxiety?

Experiencing some anxiety before an exam or a significant event is considered normal, and there's a bell curve where an optimal level of stress can be beneficial. However, when this stress begins to impact your daily life and relationships, that's likely the point at which seeking help becomes advisable.

What are the long-term effects of anxiety?

Anxiety can significantly impact your life by leading to the avoidance of important conversations/relationships, increased withdrawal from things you used to enjoy, and steering clear of situations that could positively influence your career or life. The cumulative effect of these behaviours can be detrimental in terms of your overall quality of life. Health concerns, such as worrying about palpitations, often contribute to the maintenance and intensification of anxiety. For instance, individuals may fret about their health, mistaking symptoms like palpitations for a heart attack. This heightened worry sometimes prompts people to seek emergency medical attention due to anxiety-related concerns.

Dr Sarah Barker is an esteemed clinical psychologist with over 25 years of experience. You can schedule an appointment with Dr Barker on her Top Doctors profile.