Understanding Anxiety

Written By Sandra Kutner

Is your anxiety a response to uncomfortable thoughts that you would prefer to avoid? Whilst a certain amount of anxiety can be helpful - maintaining our adrenaline and spurring us on to achieve. When it interferes with our daily functioning, we know that something is just not right. 

What is anxiety? 

Anxiety is a symptom of worrying. 

Although we may be aware of the triggers for worry, worrying can become a habit until understanding anxiety better, we are unaware we have the power to push away our negative thoughts. 

When feelings of anxiety overwhelm, we feel out of control and this can be frightening. e.g. fear of panic attacks. 

Bodily Sensations may include:

  • Thumping chest and palpitations

  • Hot and sweaty

  • Blurred vision

  • Nausea

  • Dizziness

Behaviour

  • Distracted from what is going on in the present

  • Feeling negativity in many situations

  • Isolating oneself 

  • Mind busy - unable to appreciate just being in the present

  • Distracted from communication with others

  • Catastrophizing – thinking worst case scenario

Feelings

  • Lacking self belief 

  • Feeling uncertain 

  • Indecision

  • Overwhelmed

  • Unable to turn the dial down on negative talk in our head

  • Not in control of emotions

  • Panicky

  • Become angry quickly

  • Agitation caused by a busy mind with an inability to relax

What maintains anxiety?

  • Distortion of our thought processes, maintaining negativity and overwhelm

  • Avoidance in facing fears by shutting down emotions

What can I do to reduce anxiety?

  • Learn to distract yourself from negative thinking

  • Consider the following questions

  • What evidence do I have to support my thoughts?

  • What evidence do I have against my thoughts?

  • What is the impact of thinking the way I do?

  • Does it help or prevent me from getting what I want?

Some Healthy strategies

  • Aspects of Mindfulness such as meditation, deep breathing exercises that focus on being in the present(Apps such as headspace)

  • Yoga

  • Walking

  • Therapy

  • Positive self-talk

Woman's feet on yoga mat

To break the negativity of mental worry and anxiety, it helps to be aware of the impact of our spiralling thoughts feelings and behaviours.

Focus on your wins when you are able to distract yourself from your anxiety and repeat what worked. It takes little time to get into negativity but a lot longer to break a learned habit. 

Seeking Help

If you feel your anxiety is taking over your life, it helps to talk to someone:-

  • Visit your GP

  • Seek Counselling

  • Talk to a family member or friend

Sandra Kutner
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