What we’ll cover:

• What anxiety is and how it affects us.
• Causes and symptoms of anxiety.
• Strategies for managing anxiety effectively.

What is anxiety?‍

Anxiety is a natural and common response to stress that can vary in intensity from mild worry to overwhelming fear. While occasional anxiety is a normal part of life, persistent or severe anxiety can significantly impact daily functioning, relationships, and overall well-being.

Anxiety disorders come in various forms, including:

• Generalised Anxiety Disorder (GAD).
• Panic Disorder.
• Social Anxiety Disorder.
• Specific phobias.

Understanding the nature of anxiety can empower people to manage it effectively and take steps toward better mental health.

Causes and symptoms‍

The causes of anxiety are often complex and have many different roots.

• Genetics: A family history of anxiety may increase your risk due to inherited traits.
• Environmental factors: Stressful events, trauma, or ongoing life challenges often play a significant role.
• Brain chemistry: Imbalances in neurotransmitters can contribute to anxiety.
• Personality traits: Being overly cautious, perfectionistic, or sensitive may make some individuals more prone to anxiety.

Symptoms

Physical symptoms‍

When anxiety triggers the "fight or flight" response, you may experience:

• A rapid heartbeat or palpitations.
• Lightheadedness or dizziness.
• Sweating and trembling.
• Rapid breathing or shortness of breath.
• Fatigue or disrupted sleep.

Psychological symptoms‍

Anxiety can also affect thoughts and emotions, leading to:

• Persistent worry or fear, even without a clear reason for it.
• Overthinking or focusing on worst-case scenarios.
• Feeling judged or watched by others.
• Difficulty concentrating or mental "blanking."

Behavioural symptoms‍

The effects of anxiety often lead to avoidance behaviours, such as:

• Avoiding specific places, people, or situations.
• Reducing social interactions.
• Increased reliance on substances to manage stress.

Managing anxiety‍

While anxiety can feel overwhelming, there are strategies and treatments that can help:

Mindfulness and relaxation techniques

• Try deep breathing exercises, meditation, or yoga to calm the mind and body.

Regular exercise

• Physical activity releases endorphins, improving mood and reducing anxiety. Even a brisk walk can help.

Healthy lifestyle choices

• Eat a balanced diet rich in whole foods like fruits, vegetables, and lean proteins.
• Limit caffeine and alcohol, as these can worsen anxiety symptoms.
• Prioritise sleep to support mental and physical well-being.

Therapeutic approaches

• Cognitive-behavioural therapy (CBT): Helps you identify and challenge negative thought patterns.
• Professional support: A mental health professional can provide therapy or recommend treatments like medication.

Build a support network

• Talk to trusted friends or family members about your feelings.
• Consider joining support groups to connect with others who understand your experience.

Summary

Anxiety is common, and it can affect people's lives in different ways, but it is also manageable. Understanding its causes and symptoms is the first step to taking control. With healthy coping strategies, lifestyle adjustments, and professional support when needed, you can reduce anxiety and improve your quality of life.

If anxiety is affecting your daily life, don’t hesitate to seek help. Speak with your GP or a mental health professional for personalised advice and support.