It takes guts to admit you’re struggling with anxiety – not everyone understands the battle it can be. Anxiety and panic attacks are no joke, and that feeling of doom can be terrifying. When anxiety starts to get in the way of your enjoyment of life, it’s time to do something about it.
What is anxiety?
Anxiety is a feeling of fear, dread, and uneasiness. It might cause you to sweat, feel restless and tense, and have a rapid heartbeat. At its worst, it can cause anxiety and panic attacks, which can also lead to panic disorder.
Anxiety comes in many forms. Some of us experience anxiety when faced with specific situations that worry us like small spaces, large crowds, or job interviews. Many of us suffer with anxiety more regularly, and it can become exhausting.
Signs to watch out for...
Mood
- Nervous or on edge
- A sense of dread
- Feeling like you can’t stop worrying
- Overwhelmed
- Low self-esteem
- Sadness or depression
It’s very common for anxiety and depression to go hand-in-hand. Please visit our depression page for more information.
Behaviour
- Can’t relax (leg jumping, nervous movement)
- Can’t stop worrying
- Thinking about fears or outcomes out of proportion to the situation
- Distraction techniques (eg getting lost on social media)
- Irritable
- Skin or nail biting or picking, hair pulling, and other self-harming behaviours
Body
- Tension
- Tight muscles
- Panic/anxiety attacks
- Chest pains
- Shaking or trembling
- Sweating
- Feeling sick
- Dizziness
- A fast, hard or irregular heartbeat
- Muscular aches and headaches
- Pins and needles
- Changes in sex drive
- Difficulty sleeping
Ashley Mahoney – Mahoney Brickworks
Ash talks about anxiety and what he does to cope.
anxiety/Panic Attacks - Know it to see it
The five most common signs and symptoms of an attack:
- Sudden Temperature Changes – you might sweat and shake as if you have a fever.
- Chest Pain – often mistaken for a heart attack!
- Nausea & Dizziness – the world may seem to tilt and spin as an attack comes on.
- Overwhelming Feelings – you might feel you’re losing control, or ‘going crazy’.
- Shortness of Breath – which can lead to a rapid heartbeat and feeling light-headed.
steps to tackle your anxiety
Identify your triggers
If you know hangovers make you overthink, or caffeine makes your heart rate go up – keep an eye. These are your triggers, and you might want to change some of your habits to reduce anxiety.
Well-Known Triggers ↓
- Stress – Stress affects most people, but overwhelming stress can result in anxiety. Read more about stress here.
- Caffeine – Feel shaky after too much coffee? It might be time to reduce!
- Alcohol – We all know ‘The Fear’ that comes after a big night. Is it worth it?
- Drugs – You may think it’s a distraction from the pressures of life, but drugs are a huge contributor to anxiety.
- Unrealistic thinking – Our minds can run away with us. We need to stop and think, ‘am I getting worked up worrying about things that may not happen at all?’
Work on Your Coping Skills
Even though we are all different, there are certain ways in which we are all wired the same. You will have heard these coping skills before, but that’s because they really do help.
Coping Top Tips ↓
- Prioritise taking care of your needs – don’t neglect the basics. You are a machine that needs to be properly fuelled and looked after. Eat right, rest, and look after your physical health.
- Address the worry – when feelings of anxiety start to feel overwhelming, it can be hard to pinpoint the cause/s. Try writing them down as they come into your mind. Once you have a list, acknowledge every point and think of practical ways you can help each one. It can sometimes help to set a timer to concentrate.
- Movement – whether you choose intense exercise that gets the blood flowing, or just a light walk around the block, movement is a great way to ease anxiety.
- Deep breathing – if you don’t believe me, just try it! You will be amazed at the feeling of calm that spreads through your body. Have a look online for some breathwork videos to follow.
- Progressive muscle relaxation – in a similar way to breathing, this simple exercise is amazing for releasing tension and feeling more calm. Have a look online for guided progressive muscle relaxation videos.
- Keep a diary – it can sometimes feel like your mind is a bunch of tangled string. Writing a diary is like untangling it, allowing you to better deal with the problems at hand.
Reach out for help
Asking for help doesn’t come naturally to everyone, and it takes courage. Whether you choose to go to the doctor, see a therapist or just talk to someone who cares, please reach out.
Which Help Is Right For Me? ↓
- Speak to your GP – they will be able to advise you, give insights and recommend treatment.
- Psychotherapy – Go to a mental health professional.
- Counselling – Go to a therapist where the focus is sharing – getting things off your chest.
- CBT – Cognitive Behavioural Therapy – a type of therapy that concentrates on solutions and ways to retrain your thoughts.
- Share with a loved one – it’s nothing to be ashamed of.
- Get in touch with us – for free, 24/7 help.
Knowledge is power
Maybe it’s not normal to feel jittery all day, unable to relax in the evening, and to overthink into the early hours. Sometimes it helps to know it’s not just who you are- it could be anxiety. Try the quiz below to see where you are on the scale.
Speak to us if you need more help
If you’re having a tough time, please don’t wait ’til you break. Get in touch. This is what we do.
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