What is Anxiety?

What is Anxiety and What Can I Do About It?

We have all experienced anxiety and fear. It would be nearly impossible to learn many lessons in life without anxiety and fear. Think about it like this: As the baby grows and develops, with the ability to sense fear, anxiety and/or pain in place, they’ll l be able to learn about themselves, others, the world, and, what to avoid. 

Anxiety and fear both send messages to the brain that are then interpreted as a potential threat, triggering the fight or flight response.  

What happens, when anxiety becomes an all too familiar companion, interrupting our sleep, thoughts, relationships, health and well-being? Living busy, over-committed lives can keep us living in chronic anxiety.  The website www.anxiety.org differentiates anxiety from fear: Anxiety is defined as “a physiological and emotional response to a threat that the brain perceives. Fear, on the other hand, is a response to real danger.”  Differentiating necessary and realistic fear from chronic, problematic anxiety is often difficult, because anxiety and fear both send messages to the brain that are then interpreted as a potential threat, triggering the fight or flight response.  

Anxiety Symptoms and Anxiety Disorder?

There are a number of Anxiety Disorders in the Diagnostic and Statistical Manual of Mental Disorders (DSM-V). Generalized Anxiety Disorder, Panic Disorder and Social Anxiety Disorder are a few of the more common ones. The Mayo Clinic (www.mayoclinic.org), offers a general list of symptoms that are common to people dealing with chronic, diagnosable anxiety disorders:

• Feeling nervous, restless or tense
• Having a sense of impending danger, panic or doom
• Having an increased heart rate
• Breathing rapidly / hyperventilating 
• Sweating
• Trembling
• Feeling weak or tired
• Trouble concentrating or thinking about anything other than the present worry
• Having trouble sleeping
• Experiencing gastrointestinal (GI) problems 
• Having difficulty controlling worry
• Having the urge to avoid things that trigger anxiety

When is it time to seek help?

Essentially, the more a person experiences a symptom, the more symptoms of anxiety they have, and the more severe the symptoms are, are necessary components in diagnosing a specific disorder.  NOTE: If symptoms are getting in the way of daily functioning in the areas of work, sleep, health, relationship or emotional well-being, it is best to talk to your doctor or to a counselor.

What can I do about it?

Anxiety is one of the most common and treatable issues that brings people into therapy. Anxiety disorders respond well to many types of counseling including, cognitive and behavioral therapy, mindfulness, EMDR, life style changes, and medication, to name a few.  

If you were coming into my office, we would first look at health, current medications, sleep and lifestyle. Many people suffer from stressful, over-packed lives. Inadequate sleep is also an issue, contributing to a vicious cycle. Referrals to a medical doctor are common to either rule out or treat underlying issues that may be contributing, before starting anti-anxiety meds. Sometimes medication are necessary.

Next, let’s look at what you can do to reduce anxiety and stress:  

• Physical well-being and Life-style changes:
• Get healthy sleep. This is so important to mental health and physical health.
• Diet. More water, less caffeine, increase protein, healthy fats and complex carbs; decrease simple carbs, unhealthy fats, and alcohol.  
• What supplements do you need? A doctor or nutritionist can help here.
• Exercise - what’s your passion? Do it - it can reduce stress and depression and improve sleep.
• Mindfulness meditation and/or yoga. Research Christian Mindfulness Meditations.
• Breathe. Deep breathing literally reduces anxiety by sending oxygen to your brain. Hint: exercise, mediation, guided relaxation help.
• Reduce stress - stop over-committing! Look at your priorities and your schedule. Does your schedule reflect the important things in your life or your overcommitment?  

• Developing Self-Awareness - On a scale of 1-10, where is your stress and anxiety at currently?  Where is it on the average day? What helps you reduce anxiety. Research stress reduction, anxiety coping skills or relaxation techniques.

• Emotional wellbeing - find support.  Call a friend, family member, a mentor, or your pastor, a counselor, join a life group or support group. But don’t carry this alone.  

• Spiritual - Jesus is with you. He is in all and through all things and regardless of how much anxiety you are facing, real or imagined, that sun will rise and set each day. You are loved and there are real answers out there to help. Scriptures like Peter 5:7; Philippians 4:anything; John 14:27 and so many others in the Bible are great to write down, meditate on and say daily.

• Start small but start today. Anxiety overwhelms us. If you make one change for the next week, start with sleep, exercise or diet. Or call someone for emotional support. Don’t overwhelm yourself by changing everything at once, but make each step count.

Remember, you are important. And, you are a vessel for the Holy Spirit. If you are carrying too much anxiety and stress, you won’t be as effective in the most important things in your life.  If you need help, there is so much hope and support out there. Don’t let anxiety get in the way of seeking help.

References and Online Resources:

https://www.anxiety.org/fight-or-flight-fear-anxiety

https://www.mayoclinic.org/diseases-conditions/generalized-anxiety-disorder/diagnosis-treatment/drc-20361045

https://www.psychologytoday.com/us/blog/hide-and-seek/201210/coping-anxiety

This can also be found on www.finds.life.church website.