Understanding anxiety and how to navigate troubled waters

Understanding anxiety can be critical, with its increasing prevalence making it highly likely that either you or someone you know and care about is currently experiencing it or will do in the future.

Anxiety is a pervasive mental health concern affecting individuals worldwide, with significant impacts on their wellbeing and quality of life.

In Australia, about one-in-three women and one-in-five men will experience anxiety at some point in their lives (1).

That’s a lot of people.

And that means it’s important to foster a compassionate and informed understanding of this condition.

We wanted to provide a bit of a guide to anxiety, its symptoms, the impact of COVID-19, strategies to address it, and available support services.

However, it is important to note that the Story of My Life Journal is not an accredited mental health service. The advice, tools, and exercises provided are general in nature and should not replace professional medical support.

If you require immediate assistance, please contact Lifeline Australia at 13 11 14 or visit their website: www.lifeline.org.au.

Understanding Anxiety

An evidence-based definition anxiety is a multifaceted mental health condition characterised by persistent worry, fear, and apprehension (2).

It extends beyond occasional feelings of stress or nervousness, interfering with daily functioning and overall wellbeing.

Anxiety can manifest in various forms, such as generalised anxiety disorder (GAD), panic disorder, social anxiety disorder (SAD), specific phobias, and more.

It is important to acknowledge that anxiety is a legitimate medical condition and not a personal weakness or failure.

Thank goodness those are opinions that are well outdated.

Seeking support and understanding is crucial for those experiencing anxiety – and it’s also considered a sign of strength.

After all, life is the hardest thing any of us will ever do … having the courage to choose to take it on is bloody brave.

Impact of COVID-19 on Anxiety Levels

The COVID-19 pandemic has significantly affected global mental health, amplifying anxiety levels among populations.

Research has revealed a surge in anxiety symptoms due to pandemic-related stressors, such as health concerns, social isolation, economic instability, and uncertainty about the future (3).

The disruption of routines and increased exposure to distressing news further contribute to heightened anxiety levels.

The impacts of COVID-19 on anxiety are multifaceted, influenced by both individual and societal factors and understanding these impacts can aid in the development of targeted support strategies.

Five Common Symptoms of Anxiety

1. Excessive Worry: People with anxiety often experience persistent and uncontrollable worry about everyday matters, even when there is no immediate threat. It’s important to understand the difference between “excessive” worry and the natural experience of anxiety, with the former a chronic experience.
2. Restlessness and Irritability: Anxiety can manifest as feelings of restlessness, edginess, or irritability, making it difficult to relax or concentrate. It can often feel like nothing a person does can ease those feelings.
3. Physical Symptoms: Anxiety can trigger physical manifestations such as rapid heartbeat, shortness of breath, muscle tension, headaches, and gastrointestinal disturbances.
4. Avoidance Behaviour: Individuals with anxiety may avoid situations or activities that trigger anxiety, which can lead to a limitation in daily activities and a sense of isolation. That’s because anxiety is the mind’s threat detector for ‘potential danger’, so you have a tendency to want to avoid that which you feel anxious about. This can turn debilitating when your mind perceives something non-threatening as threatening.
5. Sleep Disturbances: Anxiety commonly disrupts sleep patterns, causing difficulty falling asleep, staying asleep, or experiencing restful sleep, leading to fatigue and daytime drowsiness. Poor sleep is commonly linked to the development of depression symptoms.

Five Strategies to Address Anxiety

1. Seek Professional Support: Yep, it’s probably cliche when it comes to mental health content, but it’s incredibly serious and important. If you feel your mental health is a challenge that you require support with, please consult a mental health professional who can provide tailored guidance, including therapy (such as cognitive-behavioral therapy), assessment and, if necessary, medication.
2. Practice Relaxation Techniques: Engage in activities that promote relaxation, such as deep breathing exercises, meditation, mindfulness, yoga, or progressive muscle relaxation.
3. Maintain a Balanced Lifestyle: Prioritise self-care by establishing healthy routines, engaging in regular physical activity, eating a nutritious diet, getting sufficient sleep, and limiting caffeine and alcohol consumption.
4. Challenge Negative Thoughts: Learn to identify and challenge negative thought patterns contributing to anxiety. Replace them with more realistic and positive perspectives.
5. Build a Support Network: Seek support from friends, family, or support groups. Connecting with others who understand your experiences can provide a sense of validation and encouragement.

Anxiety Support Services in Australia

If you’re experiencing mental health challenges that you feel are beyond your capacity to handle by yourself, it’s important to seek support – it’s the bravest action you can take.

The following is a list of Australian services:

1. Lifeline Australia: Phone: 13 11 14 | Website: www.lifeline.org.au
2. Beyond Blue: Phone: 1300 22 4636 | Website: www.beyondblue.org.au
3. Headspace: Phone: 1800 650 890 | Website: www.headspace.org.au
4. Black Dog Institute: Phone: (02) 9382 4530 | Website: www.blackdoginstitute.org.au
5. SANE Australia: Phone: 1800 18 7263 | Website: www.sane.org

Remember, reaching out for support is a courageous step towards managing anxiety.

The provided resources can offer guidance, validation, and a pathway to professional help.

Together, let’s cultivate understanding, compassion, and resilience in our journey toward mental wellbeing.

References:

1. Australian Bureau of Statistics. (2008). National Survey of Mental Health and Wellbeing: Summary of Results, 2007. Retrieved from https://www.abs.gov.au/statistics/health/mental-health/national-survey-mental-health-and-wellbeing-summary-results/latest-release
2. American Psychiatric Association. (2013). Diagnostic and Statistical Manual of Mental Disorders (5th ed.). Arlington, VA: American Psychiatric Publishing. Retrieved from: https://psycnet.apa.org/record/2013-14907-000
3. Xiong, J., Lipsitz, O., & Nasri, F. (2020). Impact of COVID-19 pandemic on mental health in the general population: A systematic review. Journal of Affective Disorders, 277, 55–64. doi: 10.1016/j.jad.2020.08.001