Introduction
Typically, when someone is stressed, their thinking starts to become more negative. Thoughts like "this is impossible" or "I'll fail" race through the person�s mind. These negative thoughts keep telling them that some sort of catastrophe will happen, such as getting fired, failing the test, losing their partner, and so on.
The psychological state created by these catastrophic thoughts is known as anxiety -- an oversized or irrational fear that something negative will happen. Anxiety often occurs when people are stressed and feel their resources are overtaxed with demands they can't meet.
A person with anxiety dwells intermittently or sometimes constantly on fears and worries that are exaggerated or unfounded. They may experience physical symptoms, such as shortness of breath, heart palpitations, nausea, trembling or dizziness. Anxiety interferes with daily activities and prevents people from enjoying life. Its physical symptoms can also mimic or even give rise to numerous health problems.
Symptoms
Although they know their anxiety is irrational, a person with anxiety can�t stop or control their negative thoughts. Because their mind is so consumed with worry, their concentration is frequently poor. They feel tired, irritable, restless and/or have frequent muscle tension problems. At night, their restlessness leads to insomnia and they often can�t remember the last time they felt fully relaxed.
A person with anxiety tends to be really hard on themselves, dwelling on perceived faults or mistakes for days, or thinking others are always judging them. They feel very nervous about speaking or performing in public, even in small groups, and hate going into public places, such as grocery stores or classrooms, because they think everyone is watching them. They often sweat, blush, feel nausea, or stammer when doing something in public.
Other physical symptoms of anxiety include an upset stomach, headaches and excessive perspiration. Sometimes, the person will experience heavy or squeezing chest pain or other symptoms similar to a heart attack.
To calm their fears of being in public, a person with anxiety may resort to using alcohol or drugs as a coping mechanism. In extreme cases, they may also seriously consider harming themselves or someone else, thinking there is no other way to end the pain.
Causes/Factors
Physically, anxiety occurs when an overload of stress on the nervous system throws it off balance. As a result, the autonomic nervous system becomes overstimulated, causing the symptoms of anxiety.
Anxiety occurs most commonly during, or in anticipation of, an event which depends on performance. Typical situations are writing an exam, relocating to jobs or cities, or meeting someone important. Change also causes anxiety, and the more serious the change, the more profound the effect. Death, divorce and personal illness are among the changes that can trigger symptoms of anxiety and nervous tension.
Since the nerves are dependent on nutrients to keep them calm, low blood-sugar levels or hypoglycemia will cause feelings of distress. Hypoglycemia is often linked to eating too many sweets and missing meals.
Sleep helps maintain a balance with stress, so lack of sleep and continually changing sleeping patterns can cause and aggravate nervous tension.
An overactive thyroid may lead to apprehension and anxiety, as the body's metabolism speeds up. Similarly, strokes and other illnesses that affect the central nervous system can also cause feelings of anxiety.
What You Can Do
Identify and challenge catastrophic thoughts. Consider all the evidence that tells you what you fear is not true. Reach out and ask for help if you feel overwhelmed.
Cognitive behavioural therapy (CBT) is often used to treat Generalized Anxiety Disorder (GAD). It teaches people to identify and stop their anxious thoughts. It then helps them to replace catastrophic thoughts with thoughts that are much more realistic and balanced. Studies suggest that CBT is twice as effective as supportive psychotherapy in helping people with GAD. And, over the course of long-term follow-up, it results in less severe symptoms than treatment with medications.Your doctor can refer you to a counsellor who uses CBT.
Applied relaxation therapy is effective in both the short- and long-term treatment of anxiety. This approach teaches people a variety of relaxation techniques, including meditation and deep breathing. The reason it works is because relaxation is the opposite state of anxiety. You can be relaxed, or you can be anxious, but you cannot be both at the same time.
Nurture healthy, supportive relationships. Talk regularly to your family and friends.
Exercise is a great stress reliever. Engage in physical activity 30-60 minutes daily.
Nourish your body with healthy food choices based on Canada's Food Guide. Avoid substances that induce wakefulness, including the caffeine in coffee and colas, which can put the nerves on edge.
Don't smoke or drink excessively. Smoking to relax is a psychological fallacy, since nicotine increases rather than reduces stress. Hangovers and withdrawal from alcohol also produce nervousness and tremors.
Keep a personal journal in which you can express your feelings.
Since stress leads to anxiety, learn to manage your stress. Besides building your stress resilience, you can also try to reduce the demands on you and replenish your resources through rejuvenating activities like exercise and taking breaks.
Some medications can provoke or worsen anxiety. If you believe the medication you�re taking may be contributing to your anxiety, contact your doctor.
What You Can Take
There are prescription medications to treat anxiety, but these are generally less effective than therapy. They can also be addictive and should only be used under careful supervision. Talk with your doctor to see if medication would be beneficial for you.
Anti-anxiety medications (benzodiazepines) can help to quickly control the anxiety. But because they're highly addictive, physicians tend to only prescribe them for short periods of time.
Antidepressant medications (SSRIs) can also help control anxiety for some people and are less habit-forming. However, they have numerous side effects, which makes some people reluctant to use them.
Further Resources
Contact the Anxiety Disorders Association of Canada at www.anxietycanada.ca or 1-888-223-2252, the Canadian Mental Health Association at www.cmha.ca and the Alberta Mental Health Board at www.amhb.ca.
