Anxiety is something that affects us all. It causes our “fight or flight” response and, in some circumstances can be helpful. Anxiety alerts us to danger and potential threats, it can motivate us and keep us safe.
However, if feelings of anxiousness start to reduce our ability to function and stop us doing what we want to do, it’s time to seek help.
Types of anxiety
In medical terms, there are different types of anxiety. It’s important that we make the correct diagnosis so we can recommend the best treatment plan.
Panic disorder
Panic attacks are common. If you’ve experienced one, you will know how awful they make you feel. Sometimes there’s an obvious trigger – like a stressful situation but other times they occur without warning. The classic symptoms are a racing heart, fast breathing and sometimes pins and needles or spasms in the hands (because of breathing quickly).
If you have regular panic attacks, there are several treatments that can help. Simple relaxation techniques and breathing exercises, spending time meditating or practising yoga, increasing physical activity, reducing caffeine and alcohol and making sure you get enough sleep. Medications such as propranolol can be a good place to start. They help reduce the physical symptoms of panic (can’t be taken if you have asthma). Certain therapies (such as CBT) may be helpful as well.
Generalised anxiety disorder (GAD)
This is different to panic. In panic disorder, people often feel fine in-between episodes but in generalised anxiety, there is a constant feeling of nervousness. Trying to get the most out of relaxation exercises whilst feeling anxious is very difficult. Good sleep, reducing caffeine and alcohol can help – as can gentle exercise. CBT (cognitive behavioural therapy) has a good evidence-base for treating GAD. If this doesn’t help, medications such as sertraline or fluoxetine (SSRIs) can be beneficial (although they may increase anxiety for the first two weeks whilst they get into your system).
Social anxiety
This is often triggered by a specific situation – such as public speaking, or being around a lot of people. It is extremely common and again, relaxation and breathing techniques, CBT or even propranolol taken before stressful events can help.
What if this isn’t anxiety?
Several conditions can mimic anxiety. Anaemia or an overactive thyroid can make your heart race and increase anxiety, so it’s important to check for these.
There are other mental health conditions that will lead to feelings of anxiety that must be correctly diagnosed. One example is OCD (obsessive compulsive disorder) where worrying and intrusive thoughts make you feel compelled to carry out certain actions to make the thoughts go away – e.g. cleaning, checking or counting. Another example is PTSD (post-traumatic stress disorder) where, following a traumatic event you have nightmares or flashbacks, feel on high-alert and avoid situations that remind you of past trauma.
Some useful links for self-help and access to professionals who can treat anxiety.
- Breathing and relaxation techniques: https://www.nhsinform.scot/healthy-living/mental-wellbeing/stress/breathing-and-relaxation-exercises-for-stress/
- CBT-based guide to managing anxiety: https://www.mcgill.ca/counselling/files/counselling/anxiety_moodjuice_self_help_guide.pdf
- Apps that help with relaxation: https://www.calm.com/.
- https://www.headspace.com/
- NHS talking therapies / CBT in our area: https://www.wearewithyou.org.uk/help-and-advice/find-service/how-we-help-mental-health/
- Private therapy: https://www.bacp.co.uk/
For medication advice, contact your NHS GP or book an appointment with our GP who has specialist qualifications in mental health at https://www.kentfamilymedical.co.uk/services/book-now-appointments-private-gp-and-healthcare/