managing anxiety
The World Health Organisation defines mental health as ‘a state of well-being in which the individual realises his or her own abilities, can cope with the normal stresses of life, can work productively and fruitfully, and is able to make a contribution to his or her community’.
Unfortunately, there are many people worldwide who for various reasons are unable to live such a life. The predominant mental health problem worldwide is depression, followed by anxiety, schizophrenia and bipolar disorder. Here, we are going to focus on anxiety.
According to Mental Health Ireland, “anxiety is a type of fear usually associated with a perceived threat or something going wrong in the future, but it can also arise from something happening right now. Unlike fear itself, which is a response to an immediate danger, anxiety is an ongoing sense of worry without a specific cause.”
Anxiety is the body and mind’s natural reaction to threat or danger. The body releases hormones such as adrenaline, which in turn results in a number of physiological reactions occurring in the body. These emotions help us survive by ensuring that we are alert and responsive to the danger. The problems arise when anxiety is out of proportion to the actual danger of the situation, or that it is generated when no danger is present.
There are many different types of anxiety, each with their own characteristics and prevalence. These include Phobias, Panic Disorder, Social Anxiety, Generalised Anxiety Disorder, Agoraphobia, Post-Traumatic Stress Disorder, and Obsessive Compulsive Disorders.
According to Mental Health Ireland, there are some definite actions we ourselves can take to help us cope with mental health issues, including anxiety and panic disorder. Some of these include the following:
Ø Talking it through with friends, family or someone who has had a similar experience. Sharing can be a way to cope with a problem.
Ø Face your fear: You are more likely to do the things you want or need to do by breaking the cycle of constant avoidance. The reality of the situation may not be as bad as you expect, making you better equipped to manage, and reduce, your anxiety.
Ø Know yourself: Keep a note of when you feel anxious, what happens and the potential triggers. By knowing these and having tips to deal with these triggers, you will be better prepared in anxiety-inducing situations.
Ø Relax: Learning relaxation techniques such as yoga, meditation or massage can help you to avoid or to calm feelings of anxiety.
Ø Exercise: Even small increases in physical activity levels can trigger brain chemicals that improve your mood, well-being and stress levels. This can act as a prevention and treatment for anxiety as well as leading to improved body-image, self-esteem and self-worth.
Ø Healthy eating: Eat lots of fruit and vegetables and try to avoid too much sugar. Very sweet foods cause an initial sugar ‘rush,’ followed by a sharp dip in blood sugar levels which can give you anxious feelings. Caffeine can also increase anxiety levels so try to avoid drinking too much tea or coffee.
Ø Avoid alcohol or drink in moderation: It’s very common for people to drink alcohol when they feel nervous in order to numb their anxiety, however the effect of alcohol on feelings is only temporary. When it wears off you feel worse, potentially more anxious, and your brain will be less able to deal with anxiety naturally.
Ø Faith/spirituality: If you are religious or spiritual, it can help you feel connected to something bigger than yourself. It can provide a way of coping with everyday stress. Being part of a Church or other Faith Group can be a valuable support network.
If anxiety is taking over your life it is a good idea to seek help. The first step might be to get some medical advice from your General Practitioner who will also be able to advise on the different treatments available, such as the following:.
Talking therapies like Counselling or Cognitive Behavioural Therapy (CBT) are very effective for people with anxiety problems. CBT helps people to understand the link between negative thoughts and mood and how altering their behaviour can enable them to manage anxiety and feel more in control.
Mindfulness is a variation of CBT focusing on changing the relationship between the individual and their thoughts. Using meditation can help people be aware of their thoughts and break a pattern of negative thinking.
Medication is used to provide short-term help, rather than as a cure for anxiety problems. Drugs may be most useful when they are combined with other treatments or support, such as talking therapies.
Support groups are designed for individuals to learn about managing anxiety from talking with other people who have experienced it. Local support or self-help groups bring together people with similar experiences to share stories, tips and try out new ways of managing their worries. Your doctor, library or local citizens information point will have details of support groups near you.
If you would like any help in this area please do not hesitate to contact us at www.holisticcounsellingireland.com. We would be delighted to work with you.
