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Help and Support for Anxiety

Help and Support for Anxiety

A person struggling to cope with anxiety
A person struggling to cope with anxiety

Anxiety is caused by your body responding to stress, and it can lead to feelings of discomfort, fear and worry. We all experience anxiety from time to time, and a small amount of anxiety can be completely normal. But, if anxiety starts to affect your everyday life, it might be a sign of an anxiety disorder and that you might need a little more support from a doctor. Read on to learn more about anxiety, how it affects you, and how best to manage it.

Contents

What is anxiety?

Anxiety is the body's response to stress and it can cause feelings of unease, fear, or tension. These feelings are usually linked with thoughts of things going wrong in the future, or that something terrible is going to happen soon. Anxiety can be triggered by stressful events in your life such as bereavement, relationship issues, moving home, increased work pressure, or illness.

Occasional feelings of anxiety, such as before an interview or an exam are normal, but feeling anxious all the time may mean that you may need extra support. Some people experience mild symptoms, while others can have severe anxiety. 
Anxiety affects a lot of people. Anxiety disorders are the second most common mental health problem globally, after depression. Mixed anxiety and depression is the most common mental illness in the UK.

What is an anxiety disorder?

Anxiety disorders are when you have anxiety over a prolonged period of time without an obvious trigger. Occasional feelings of anxiety are a natural part of life, but anxiety disorders are more severe than temporary feelings of worry or fear. Someone who has an anxiety disorder can find that their condition worsens over time, and their feelings of unease or fear do not go away. 

What are the different types of anxiety disorders?

There are many different types of anxiety disorder, such as:
  • agoraphobia – this is where someone experiences feelings of anxiety in an environment they believe to be unsafe and feel they are unable to escape.
  • generalised anxiety disorder – a long-term condition where you feel anxious about several issues or situations rather than just one.
  • panic disorder – an anxiety disorder where you experience regular panic or fear attacks
  • post-traumatic stress disorder (PTSD) – an anxiety disorder caused by disturbing or distressing events in your past resulting in flashbacks and nightmares. 
  • phobias

Is anxiety a mental illness?

While it is normal to experience anxiety from time to time, long-term anxiety disorders can have a severe impact on your mental wellbeing. Anxiety disorders are a group of mental illnesses that can make it difficult or impossible to function on a day-to-day basis, and are one of the most commonly diagnosed mental illnesses globally.

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What are the signs and symptoms of anxiety?

Anxiety is a perfectly normal response to stressful situations, but when your anxiety starts to have a big impact on your daily life, then that could be the sign of an anxiety disorder. This type of anxiety tends to happen more frequently or persistently, sometimes without a clear cause. While there are many different types of anxiety, each with its own set of challenges, they do share some common symptoms.

Emotional symptoms of anxiety include:

  • a sense of dread, or impending doom
  • restlessness
  • difficulty concentrating
  • feeling irritable
  • feeling “on edge” all the time
  • Physical symptoms of anxiety include:
  • tiredness
  • dizziness
  • muscle aches
  • dry mouth
  • headache
  • shortness of breath
  • excessive sweating 
  • stomach ache
  • nausea
  • trembling
  • difficulty sleeping

Can anxiety cause heart palpitations?

Yes, when you suffer from anxiety you may feel like your heart is beating harder or faster, which is known as heart palpitations. They can feel like your heart is racing, fluttering, or pounding. Some people feel like their heart is skipping a beat or may feel these feelings in their neck or throat. 

Does anxiety affect sleep?

Yes, anxiety can affect sleep. Anxiety can cause you to feel worried or afraid, which can keep you awake at night, and make it harder to stay asleep once you finally drift off. Sleep disorders can be a cause of anxiety, so you may find yourself in a cycle where your anxiety is making your sleeping pattern worse, which can make you even more anxious.

What is an anxiety attack?

An anxiety attack involves sudden, intense feelings of panic and fear. These can be triggered by a stressful event or situation, but they can also happen without warning or an obvious reason. The usual signs of an anxiety attack are:
  • Increased heart rate
  • Chest pain
  • Lightheadedness
  • Breathing difficulties
  • Irrational thoughts - such as a feeling of losing control, or that something bad is about to happen to you or to others.
An anxiety attack usually lasts for between 5 and 30 minutes. 

How long does an anxiety attack last?

Anxiety attacks usually peak within 10 minutes and don’t last longer than half an hour. Although they’re short-lived, they can cause overwhelming feelings of distress or worry. This can make an anxiety attack seem like it lasts longer in the moment than it actually does.

Can anxiety attacks cause chest pains?

Yes, anxiety attacks can cause chest pains. Anxiety can trigger a “fight-or-flight" response and this can cause your muscles to tighten or become tense in response. When combined with an increased heart rate, muscle tension in the chest caused by an anxiety attack can feel painful.

If your chest pain lasts for more than a few minutes and causes you to feel short of breath, dizzy, sweaty, or clammy, call 999 for emergency care straight away.

Are anxiety attacks dangerous?

No, anxiety attacks themselves aren’t dangerous. Although an anxiety attack won’t kill you, they can have a serious impact on your mental wellbeing and should be treated if you feel you are experiencing symptoms regularly. 

However, it can be difficult to tell the difference between anxiety and a heart attack. If you have a heart condition and think you are having an anxiety attack, you should always seek medical attention just in case. 


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What causes anxiety?

Medical professionals are not entirely sure what causes anxiety disorders, but it’s triggered by an increase of adrenaline in the body. There are several factors which can make you more likely to develop an anxiety disorder. These risk factors include:
  • traumatic experiences
  • ongoing stress 
  • alcohol and other recreational drugs
  • certain medications 
  • personality traits
  • physical or mental health problems
  • family history of anxiety disorders
There is some research which suggests that anxiety can be inherited. For example, a review published in 2017 found that generalised anxiety disorder (GAD) is linked to various genes in the human body and could be passed down from parent to child.

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How is anxiety diagnosed?

To diagnose anxiety, your GP will begin by examining you and getting a full medical history. This can help them get a better understanding about your health and how you’re feeling.

Your doctor will ask you questions about your symptoms, how long you’ve had them, and how you’re feeling mentally and physically. Your doctor may also carry out some physical examinations, such as a blood test, to see if there is an underlying condition that is causing your symptoms. You may want to:
  • make a list of your symptoms, when they occur (occasions, time of day and the effect they have on your relationships)
  • explain what situations or events may be causing your symptoms
  • make a list of all the medications and supplements you currently take
If you’ve been experiencing your symptoms for longer than 6 months, you may be diagnosed with a generalised anxiety disorder.

Mixed depression and anxiety is the most commonly diagnosed mental illness in the UK, so you may be assessed to check if you have any symptoms of depression as well as anxiety. A PHQ-9 is a questionnaire that helps to measure your anxiety and depression with a selection of multiple choice questions about how you're feeling. This may be used alongside a HAD (Hospital Anxiety and Depression Scale) which is used to measure the levels of anxiety and depression a person is experiencing.

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How do you treat anxiety?

Anxiety and anxiety disorders are treated with a combination of medication, psychological therapies, and lifestyle changes. 

Psychological Therapy for Anxiety

If you’ve been diagnosed with an anxiety disorder, you’ll likely be asked to try psychological treatment before being prescribed medication. The most common type of therapy for supporting people with anxiety is called cognitive behavioural therapy (CBT).

The goal of CBT is to help you understand your anxious thoughts, so that you can start doing things you would normally avoid because of your feelings of anxiety. For most people, CBT will involve meeting a specialised therapist for a weekly session over a few months.

CBT is one of the most effective ways of treating an anxiety disorder, and a number of studies have shown that the benefits of CBT are more long-term than medication. However, it’s important to understand that there isn’t a single treatment that works for everyone. 

Anxiety medication

Anxiety medication is prescribed by your doctor and can be used if psychological therapy hasn’t helped you, or you’d prefer not to try it. There are several types of medication available to treat anxiety and, in some instances, it may be necessary to treat your physical symptoms too.

Anxiety medications include: 
  • Selective serotonin reuptake inhibitors (SSRIs). These are a type of antidepressant which works by increasing the amount of serotonin in the brain. They can take a few weeks for you to start noticing changes and have some common side effects like feeling sick, feeling more anxious and having trouble sleeping. 
  • Serotonin and noradrenaline reuptake inhibitors (SNRIs). If SSRIs do not benefit you then you may be prescribed another type of antidepressant called SNRIs. These increase the amount of serotonin and noradrenaline in the brain. SNRIs can increase blood pressure, so you may need to have regular blood pressure checks. Just like SSRIs, SNRIs can have common side effects like feeling sick, feeling more anxious and having trouble sleeping within the first two weeks of starting the medication. 

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How can I deal with anxiety?

As well as medical treatments, there are a variety of things you can do to help you deal with your anxiety. There are many self-help techniques available which may help to manage your symptoms.

Strategies to cope with anxiety

Some of the things you could try include:
  • confide in someone you trust
  • breathing exercises or meditation
  • exercise regularly 
  • eat healthy foods like fruit, vegetables, and whole grains
  • get good sleep 
  • try to keep to a daily routine
  • keep a mood diary 
  • anxiety blankets 

Supporting someone else with anxiety

It can be difficult if someone you love or care about is struggling with anxiety but it is important to spot the signs to look out for if they need urgent support. If you feel like a family member or friend’s anxiety may be becoming an issue for them, you could:
  • ask how you can help
  • encourage them to seek treatment by talking to their doctor
  • offer to make an appointment to see their GP for them
  • offer to attend their appointments with them for moral support
  • help them to plan what they are going to tell the doctor by making notes for them to take with them
  • help them to research support organisations in the local area
  • help them to get help from a qualified therapist

What can I do if I'm living with someone who has anxiety?

It can be difficult to figure out the best ways to support someone with anxiety, especially if you’re living with them and sharing the same space. Here are some things you can do to help create and maintain a comforting environment at home for someone with anxiety:
  1. stay calm. Keeping calm when your loved one is having a bad time and having an accepting rather than judgemental approach can help them to deal with their anxiety.
  2. be reassuring. Reassuring your loved one that some of the things they feel anxious about are not always unusual. For example, fearing being told no after asking for something is not uncommon or feeling like people are watching or judging you in a social situation is understandable for many people. 
  3. be encouraging. Although it may seem useful to avoid anxiety-inducing situations, it could make it worse. Instead, talk through the situation with them and walk through the steps leading up to it, so that avoiding the situation doesn’t become a habit.
  4. remember you don’t have all the answers. Being supportive doesn’t mean you will be able to relieve your loved one’s issue and that’s not your fault. Therefore, they may need to seek treatment from their GP or a therapist which you should encourage. There are also support groups for carers which you may feel are useful for yourself, too. 
  5. take up a hobby with them. Some people find it helpful to exercise together or attend classes together such as yoga or dance. Activities like these can have a calming effect but are also good fun.

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Further anxiety support

There are support groups available which can offer advice about how to manage your anxiety effectively. Support groups are also a good way to meet people who may share similar experiences.

Anxiety support on the NHS

The NHS has an online self-help guide available that uses cognitive behavioural therapy (CBT). The guide can help you to determine if you may be experiencing the symptoms of anxiety as well as help you learn more about the condition and how to manage it. 

You can also get help and advice from your GP. They will be able to discuss your symptoms with you and help to establish what may be causing your anxiety. Your GP will be able to prescribe medication or psychotherapy.

Anxiety support from charities

Many charities can offer support if you or someone you know has an anxiety disorder. These charities can give you advice and also tell you where you can access further treatment and support. They include:

Anxiety helplines

There are also various helplines available who can provide help and support over the phone. Many are open 24 hours a day 7 days a week. They are:
  • Mind Infoline 0330 123 3393
  • Anxiety UK 03444 755774
  • Anxiety Alliance 0845 296 7877
  • No Panic 0844 967 4848
  • Moodjuice (an online website that offers help and advice to anyone experiencing anxiety)
  • YoungMinds 0808 802 5544

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Sources

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