How do I know I’m anxious?
By Dr. Tim Sharp
People experience anxiety in many different ways. Some people are prone to feeling stressed and rush around busily every day. Others might be very disabled by their anxiety, feeling so fearful that it is hard for them to leave their home. There are many different types of anxiety problems. Common to most types of anxiety are four main components: (1) the emotional response (the feeling of anxiety), (2) the physical response (bodily reactions), (3) worrisome thoughts, and (4) changes in behaviour, most typically avoidance of the feared situation.
The feeling of anxiety is necessary for our everyday survival. If we did not have this feeling then we would find it difficult to cope with real threats in our environment. Just imagine if you walked out onto the road and suddenly noticed a car coming. You would need some kind of “alarm system” so that you could protect yourself. Anxiety is a tool our body uses to warn us of potential danger and alert our bodies to spring into action and defend ourselves. When we are faced with a threat we need to be able to fight off the threat or run away from it. A system in our bodies called the “fight or flight” response is activated at such times. This produces many physical changes so that we can defend ourselves. The primary aim of this response is to pump blood to the major muscles so that they are “primed” for action. This is why people who feel anxious often experience sensations such as increased heart rate, over-breathing, muscle tension, headaches, sweating, shaking, wobbly legs, tingling limbs, and nausea. These are just some of the sensations associated with the fight or flight response.
This is all perfectly normal and necessary. However, at the same time, anxiety can become a problem when the threat in the environment is not obvious or if the strength of the response to the threat is not compatible with the severity of the threat. It is also a problem if the physical feelings associated with anxiety are interpreted as harmful and viewed by the person experiencing anxiety as an indication of a serious physical problem. When this occurs, people can experience very distressing feelings of “panic”. Anxiety is definitely a problem if it is prolonged and interferes with a person’s life.
Common types of anxiety include:
· A fear of something specific, for example a phobia of heights, blood, or spiders.
· A fear of humiliating or embarrassing oneself in public or a fear of having someone scrutinize and criticise you.
· A fear of serious physical illness, or panic about something harmful happening to oneself or loved ones. This could include a fear of having a heart attack or going crazy or a fear of contamination.
· A fear of being trapped or a fear of not being able to escape from situations which are considered to be dangerous. This can lead to avoidance of such situations.
· Ongoing thoughts or feelings associated with a traumatic life-threatening event that occurred in the past.
· General worry about things - a constant feeling of uneasiness and difficulty relaxing.
· A constant preoccupation with something that is very stressful.
· Performance of certain unusual behaviours, perhaps rituals, to help alleviate the anxiety. Not everyone suffering from anxiety experiences all of these different types. Often the anxiety is about something specific.
What can I do if I’m feeling anxious?
The first thing you need to do is to tell yourself that because you are human it is normal to feel anxious from time to time. Everyone feels anxious at times. It is usually a healthy sign that your body is able to protect itself.
However, if it is very distressing or if it has been interfering significantly in your life, then you might benefit from discussing it with a professional. It is very common for people to need to see someone about their anxiety. Anxiety problems are very prevalent in the community. They are also usually very treatable.
Often when people are suffering from an anxiety problem they can also become quite depressed about it. It is often useful to talk to someone about how you are feeling, and get some help with the depression as well as the anxiety.
One option is to see your GP, and to discuss medication. Generally however, medication is not necessary. It is advisable to be cautious about taking medications for anxiety as these medications can be addictive and can have unpleasant side-effects. Furthermore, there are other effective ways of learning how to cope with anxiety. A clinical psychologist, for example, can help you to overcome your worries without drugs.
What can a clinical psychologist do about my anxiety?
A clinical psychologist will start by listening to your concerns. He or she will ask some questions about your anxiety and about some of the things that have happened in your life, especially things that have happened recently which might have contributed to your feelings of anxiety. During the first session, the clinical psychologist will discuss with you what your best options for treatment are, and what interventions might be necessary. If both of you agree on treatment, the clinical psychologist will work with you closely and help you to develop skills in managing your anxiety. Most clinical psychologists practice cognitive behaviour therapy (CBT) which is proven to be a highly effective treatment for anxiety conditions. In essence, this approach involves helping people to (1) develop ways to change unhelpful behaviour patterns (such as developing strategies for gradually decreasing avoidance of feared situations, and learning relaxation techniques), (2) modify unhelpful and worrisome thinking patterns, and (3) work through current problems in life that might be contributing to your anxiety. It is a relatively short-term treatment approach which usually occurs over a few weeks. The length of time and the specific format of treatment will depend on your individual concerns. It is important to realise that CBT is a very effective intervention.
Dr. Sharp is one of Australia’s leaders in the exciting new science of positive psychology and happiness. In short, he is one of this country’s leading Executive Coaches, a highly qualified consultant on matters relating to human behaviour and psychology (particularly the application of positive psychology principles within organisations and teams) and a sought after public/corporate speaker. For more information please emailinfo@thehappinessinstitute or visit The Happiness Institute