ANXIETY is a common feeling that everyone experiences at some stage. It can be a normal emotional response to many stressful situations, and it is something that many people may feel at this time of great uncertainly and worry. As the pandemic continues, and there remains no sign of an end to the lockdown, it is an increasingly common condition among the population.

It is important to know also that anxiety is a natural, understandable emotional response that can help us prepare for challenges. These could be sitting an examination, going for a job interview or even worrying about a potentially awkward social occasion.

Common triggers for anxiety

What triggers one person’s anxiety may not necessarily create the same response in someone else – we are not all the same and may respond differently. A relationship break-up, concern about examinations or work, or even an argument with a friend can make you feel anxious, worried or scared.

Anxiety is an everyday feeling and not always a problem. However, it can become a problem when there is no obvious reason for it, or when anxious feelings persist for more than a couple of weeks. In such cases it is important to deal with it.

How anxiety affects you

Individual symptoms of anxiety are things we all experience from time-to-time, and in themselves are not individually a problem that requires any intervention.

However, if you experience more than one of the following, over a couple of weeks or longer, you may need some extra support. In such cases, talk to a trusted family member of friend, or seek advice from your doctor.

Some of the physical effects of anxiety can be 1) a dry mouth and/or difficulty swallowing; 2) persistent nightmares; 3) difficulty in getting to sleep and staying asleep; 4) poor concentration over a period of time; 4) muscle tension and headaches; 5) a rapid heart rate and breathing; 6) sweating and/or trembling; 7) diarrhoea; 8) a flare-up of another health problem or illness such as dermatitis or asthma; and 9) sexual problems, such as not having any sexual feelings or no interest in sex.

Some common ways in which anxiety can affect your behaviour and feelings might be some of the following; a) being touchy, irritable or always being in a bad mood; b) having a strong urge to avoid situations that could trigger your anxiety; c) being worried or always feeling that something bad is about to happen; d) asking a lot of needless questions and needing constant reassurance; e) being a perfectionist; or f) being pessimistic and focusing on what may go wrong in any given situation, always seeing the downside.

How to reduce feelings of anxiety

To start with you should take time to identify when you get anxious and what are the things or situations that cause you stress. Are there things that make the situation better or worse? Are there things that make you feel more relaxed and that you can do more of? Write these down and think about how you can change or eliminate the triggers for your feelings of anxiety.

When people feel anxious they often forget about looking after themselves. Eating healthy food and getting regular exercise will improve your health and wellbeing. Eating a healthy, balanced diet is an important part of maintaining good health, and can help you feel your best.

There are lots of ways in which you can exercise, and making this a daily routine will reap rewards.

Relaxation

There are many ways to relax but some of us need to learn how and it is important to start doing this. Different things work for different people, so you need to find what works for you. Yoga, pilates and meditation are very popular. There are classes available online during this period of restrictions. They’re not for everyone, and not the only way to relax.

Going for a walk, running with a friend or taking some time out for yourself are all methods of relaxing and are beneficial to both your mind and body.

Relaxing gives your mind and body time to recover from the stresses of everyday life. Breathing techniques and remembering to be present in the moment can also help.

When you’re feeling anxious, remind yourself this is a feeling that will pass. Try to distract yourself by thinking about something different and something happy or pleasant. See if you can concentrate on your breathing, focusing your attention elsewhere.

Talking about your anxiety

Bottling things up can increase how anxious you feel and should be avoided if at all possible. It can be hard to do so, but you should talk to a friend, family member or a doctor about what’s making you feel anxious.

This is very important and can help to quickly resolve the situation. The simple act of talking to someone outside the situation can help you to get some context on how you are feeling.

Give it time

Changes in behaviour don’t happen overnight and you need to be patient. However, you can learn to manage feelings of anxiety and not let them take over. It is never hopeless and help is available. Following the tips here will help and, most importantly, don’t forget to reach out to someone to talk about it.

Extra support for anxiety

If you’re feeling so anxious that it’s impacting on your day-to-day life or your relationships with those closest to you, you might need some extra support. Seek face-to-face help to see who you can talk to if you decide you want outside help.

Cognitive behavioural therapy (CBT) has been found to be effective in helping people manage anxiety. CBT helps you manage problems by thinking more positively. It frees you from unhelpful patterns of behaviour. People like your doctor or a clinical or counselling psychologist can help you. If they can’t, then they may refer you to a specialist.

There is help available and it is important to find what suits you and will be of most benefit to you. Your doctor is a very good place to start.