Anxiety

understanding anxiety 

Anxiety is a normal and healthy emotion that everyone experiences from time to time. It’s our body’s natural response to stress or danger, and can help us stay focused, alert and ready to take action – like before a big test or important event.  

However, when anxious thoughts and feelings become frequent, intense or hard to manage and start to interfere with your daily life, it can be more than everyday anxiety. This kind of ongoing anxiety can be a sign of the need to access support to manage symptoms. 

causes

Anxiety can be caused by a lot of factors. However, some of the most significant contributors are: 

• Genetic factors: People may have a higher risk of developing anxiety if their family members also have anxiety. 
• Brain chemistry imbalances: Disruptions of certain hormones can impact mood regulation and contribute to the development of anxiety. 
• Trauma and stress: Exposure to traumatic events or prolonged periods of stress can be major triggers for anxiety. Early life experiences and significant life changes play crucial roles in shaping susceptibility to anxiety. 
• Personality and temperament: Certain personality traits, like a tendency towards perfectionism or a negative outlook, can increase vulnerability to anxiety. 

• Substance use: Drug or alcohol use can exacerbate or trigger anxiety symptoms, creating a complex interplay between substance use and mental health. 

symptoms

Everyone experiences anxiety differently. While some people may feel it mostly in their thoughts, others might notice more physical signs. Here are some common signs to look out for: 

• Racing thoughts 
• Difficulty concentrating 
• Feelings of dread 
• Sleep and appetite problems 
• Fast breathing and heartbeat 
• Hot flushes or blushing 
• Shaking

These symptoms can feel overwhelming, but understanding them is the first step toward managing anxiety and getting support. 

what are the different types of anxiety? 

Anxiety disorder is not just one condition, it’s a group of related mental health conditions. These conditions share common symptoms, but each type has its own specific patterns and challenges. 

Generalised anxiety disorder

The most common type of anxiety. It involves excessive worrying about a wide range of everyday things. If you’ve been feeling anxious most of the time for at least six months, find it hard to control your worry and notice that it’s starting to affect your daily life, you may be experiencing GAD. 

Panic disorder

Panic disorder is a condition where a person experiences regular panic attacks without any specific trigger. These attacks can occur suddenly and feel intense and frightening. Symptoms include a sense of dread or fear, chest pain, sweating and other anxiety-related symptoms. 

Social anxiety disorder

You might worry about social or performance situations, which can include speaking in public, meeting new people or dating. You might have physical signs of your anxiety, such as sweating, a racing heartbeat or a shaky voice. 

Obsessive-compulsive disorder (OCD)

Obsessive-compulsive disorder is characterised by intrusive, unwelcome thoughts or images (i.e., obsessions) that are difficult to ignore. Compulsions, such as repeated checking or cleaning, are performed to alleviate anxiety. Various types of OCD include intrusive thoughts, hoarding and compulsions related to cleanliness due to perceived contamination. 

Post-traumatic stress disorder (PTSD)

Post-Traumatic Stress Disorder (PTSD) is a mental health condition that can develop after experiencing or witnessing a traumatic event. Individuals with PTSD often grapple with a range of symptoms that significantly impact their daily lives. Common manifestations include intrusive and distressing memories, flashbacks and nightmares related to the traumatic incident. 

treatment for anxiety

It’s important to discuss treatment options with your GP or healthcare professional before making any decisions. Common approaches include: 

Talking therapy 

Cognitive Behavioural Therapy (CBT) is the most common and evidence-based therapy for anxiety. It focuses on identifying and challenging negative thought patterns and behaviours to develop healthier coping mechanisms. 

Medication  

In some cases, your doctor may recommend medication to help manage anxiety symptoms. Medication can be used alongside talking therapy. 

how do I manage my anxiety? 

Managing anxiety often involves a mix of self-care strategies and professional support. Here are some helpful approaches: 

1. Identify your triggers
   Increase self-awareness by noticing situations, thoughts or environments that cause anxiety. Understanding your triggers helps you prepare and respond more effectively. 
2. Build a healthy routine
   Regular exercise, good sleep habits and a balanced diet can support both your physical and mental wellbeing. 
3. Use mindfulness and relaxation techniques
   Mindfulness practices like grounding exercises, deep breathing and meditation can calm your nervous system and reduce stress in the moment. 
4. Set realistic goals
   Break down overwhelming tasks into smaller steps. Celebrate progress and practise positive self-talk to maintain a balanced mindset. 
5. Seek professional support
   Talking to a therapist or counsellor can help you explore the root causes of your anxiety and develop healthier coping strategies in a safe, supportive space. 

how do I support someone with anxiety?

Supporting a person with anxiety takes empathy, patience, and open communication. Here are some practical ways to help: 

• Listen without judgement
  Let them speak freely and validate their feelings. Avoid offering immediate solutions, just being heard can make a big difference. 
• Offer reassurance and understanding
  Encourage them to talk about what they’re going through and let them know it’s okay to feel anxious. 
• Support healthy coping strategies
  Help them identify what works for them and encourage the practice of self-care.  
• Be mindful of their triggers
  Respect topics or situations that may be distressing (such as trauma-related conversations) and help create a safe, calming environment. 
• Offer practical support
  If they’re comfortable, offer to go with them to appointments or therapy sessions. Your support can reduce the fear of facing these things alone. 
• Take their anxiety seriously
  Avoid saying things like “just relax” or “you’re overreacting”. These comments can feel dismissive and unhelpful. 
• Encourage professional help if needed
  If their anxiety is severe or getting worse, gently encourage them to speak to a GP or mental health professional. You can find more guidance on the NHS Inform website.