Heal your nerves and anxiety

ANXIETY DISORDERS can be distressing and debilitating. They may contribute to loss of educational and employment opportunities, and difficulties in family and social relationships.

Recovery is possible with the appropriate treatment, such as exposure therapy, attention training, and a range of anxiety management techniques that can help you manage your symptoms.

The old adage ‘knowledge is power’ applies here; learning all about anxiety is central to recovery. For example, education includes examining the physiology of the ‘flight-or-fight’ response, which is the body’s way to deal with impending danger.

For people with anxiety disorders, this response is inappropriately triggered by situations that are generally harmless. Education is an important way to promote control over symptoms.

It is possible to become so fixated on the physical effects from your anxious state that you do not even realise you were anxious to begin with. So, how do you know if anxiety is causing your symptoms? And if it is, how can you feel better?

Here are some tips to help you interrupt this cycle:

STOP AND ASSESS

The first step is to pause for a second and observe what’s going on with your body. Think about what you are experiencing and whether it relates to a feeling of emotional upset or a reaction to something alarming or stressful. If your symptoms followed a stressful event or period of time, it is possible that these emotions triggered your symptoms. Also, be alert to signs that you are tensing your muscles, which can also indicate a stress reaction.

DISTRACT YOURSELF

If you suspect anxiety is at the root of your physical symptoms, distraction can be a helpful tool. It is good to build a repertoire of things that can distract you from the focus on your body. Look at a photo album. Do the laundry. Even something as simple as watering the plants or putting together a jigsaw puzzle can help. This can fairly reliably get you out of a cycle of increased anxiety and increased physical symptoms. Very often, once you move on to another activity and take your mind off your symptoms, you will start to feel better. Distractions are different for each person. Try different activities to figure out what takes your mind to a calm place.

RELAX YOUR BODY OR WORK IT

To relieve stress, try some deep breathing or relaxation exercises. There are numerous online resources and smartphone apps that can help guide you through relaxation techniques. Physical activity can also help you relieve tension. Try to squeeze in a daily walk or a run.

REASSURE YOURSELF

If you believe your symptoms are being caused by anxiety, reassure yourself that what you are experiencing is not harmful or fatal. They are not serious, and they do not signal an impending medical disaster. The symptoms will pass when the anxiety eases.

GET CHECKED OUT

There is a difference between anxiety that triggers physical symptoms and physical symptoms that trigger anxiety. For example, people who are having an asthma attack, and therefore having trouble breathing, will likely feel anxious. But anxiety is not causing their shortness of breath. If you have a physical problem that does not resolve with relaxation or other techniques, contact your doctor to have it checked out.

KNOW WHEN TO SEEK HELP

Simple anxiety sometimes crosses the line and becomes an anxiety disorder. Signs that you might have a problem include shying away from activities because you are fearful, or being so preoccupied with worry that it affects your ability to function. If this sounds like you, it is time to seek some help. Anxiety disorders are very treatable, using a variety of different approaches.

keisha.hill@gleaner.com