Understanding Anxiety
Anxiety is a natural human response to stress or perceived threats. It often manifests as a feeling of unease, such as worry or fear, that can vary from mild to severe. While everyone experiences anxiety at some point in their lives, it becomes a concern when these feelings are persistent, overwhelming, and begin to interfere with daily activities and quality of life.
Understanding that anxiety is a common experience is the first step toward managing it. It is not a sign of weakness, but rather an indication that your system is highly sensitive to the demands of your environment or internal thoughts. By exploring these feelings in a safe space, we can begin to uncover their roots and develop effective coping strategies.
Common symptoms of anxiety
- Physical: Racing heart, shortness of breath, dizziness, sweating, and tension.
- Emotional: Feeling on edge, dread, or a sense of constant worry.
- Thinking Pattern: Racing thoughts, overthinking future scenarios, and negative focus.
- Behavioural: Avoiding certain places or social situations to reduce distress.
What can trigger anxiety?
Triggers are highly personal. They can include significant life changes, trauma, health concerns, work stress, or financial pressure. Sometimes, anxiety stems from deeper, unresolved past experiences.
Panic attacks are intense periods of overwhelming fear and physical sensations. They can occur suddenly and often feel life-threatening, though they are a physical response to extreme stress or anxiety.
Understanding panic attacks
Things you can do to help yourself
- Breathing: Slow, controlled breaths can calm the nervous system.
- Grounding: Focus on physical senses to stay present.
- Movement: Gentle exercise releases tension.
- Basics: Prioritise sleep, hydration, and nutrition.
- Self-Kindness: Acknowledge your feelings without judgment.
Things you can do to help yourself
Breathing
Focusing on your breath can help calm your nervous system. Try box breathing: inhale for four, hold for four, exhale for four, and hold for four.
Grounding
Use your senses to come back to the present. Identify 5 things you can see, 4 you can touch, 3 you can hear, 2 you can smell, and 1 you can taste.
Self-kindness
Acknowledge that you are struggling and speak to yourself as you would a dear friend. Practice patience as you navigate difficult feelings.