What is anxiety and how can we manage it?

By Dr. Mary Ross, Registered Psychologist and Kendall Blenkarn

We hear a lot about anxiety these days, especially as it relates to the consequences of the COVID-19 pandemic on our mental health.

Mental Health Research Canada has reported that throughout the COVID-19 pandemic, Canadians’ anxiety levels have quadrupled. The COVID-19 pandemic has contributed to fears around both economic uncertainty and health, as well as imposed dramatic changes in lifestyle for most Canadians – and all of these factors can contribute to poor mental health.

COVID-19 aside, many Canadians experience anxiety on a daily basis. Anxiety can motivate us, enhance our performance and it helps to keep us safe. But when does anxiety become an issue? If you’re experiencing anxiety, know that you’re not alone.

1. What is anxiety?

It’s important to know that some fear and anxiety is normal. Anxiety is a reaction to events and situations in our lives and serves as our internal warning system alerting us to danger – switching our parasympathetic nervous system into fight or flight mode. The problem is that while our ancestors used fight or flight mode to respond to real, physical danger, many of us are triggered into fight or flight mode by a rogue e-mail or an inflammatory headline in the news. A manageable amount of anxiety can

help motivate us to meet a deadline, and sometimes we can even feel anxious about happy events in our lives, such as a wedding or a date. Anxiety becomes a problem when it feels both overwhelming and unmanageable and rises up unexpectedly. When anxiety begins to affect daily function, it can become a problem. Problematic anxiety can be caused by a combination of biological and psychological factors, as well as challenging life experiences. If anxiety becomes chronic, or causes so much stress that it impact one’s relationships, work and life, it may be an anxiety disorder.

2. What is the difference between regular anxiety, and an anxiety disorder?

Anxiety becomes an anxiety disorder when:

• It affects function and creates significant disruption

• Strong anxious feelings occur most days, and for months at a time

Normal anxiety:

• Is related to a specific situation or problem, and usually lasts only as long as the situation or problem

• Is also proportional to the situation or problem, and is a realistic and rational response to a realistic and rational problem or situation

An anxiety disorder:

• Rises unexpectedly

• Has a disproportionate response to the situation

• Causes fear of situations that are unlikely to happen

• Continues even if the situation or problem has been resolved

• Feels impossible to control or manage

• Makes it difficult to calm yourself, even when there is no evident stressor

3. How can I manage my anxiety?

There are many ways to self-manage anxiety, including meditation and mindfulness techniques, and ensuring proper sleep, nutrition and exercise. Anxiety can also be managed with the assistance of mental health professionals using a combination of therapy, and sometimes, medication. Psychological treatments such as relaxation training, meditation, biofeedback and stress management techniques can help with anxiety disorders. Many people also benefit from the objective eye of a counsellor for individual, couples or family counselling. Most experts agree that the most effective form of treatment for anxiety disorders is Cognitive Behavioural Therapy (CBT), where participants learn to identify, question, and change the thoughts and beliefs that cause difficult emotional and behavioural reactions. Medications may also assist with managing anxiety and many people receive a combination of CBT and medication when undergoing treatment for anxiety.

Some helpful practices you can do on your own:

• Mindfulness or meditation, even for 5 minutes (try apps like Headspace or Calm)

• Relaxing activities such as reading, having a bath or playing a game

• Talking to trusted friends or family • Getting enough sleep and practicing good sleep hygiene

• Eating a healthy diet

• Exercising regularly – a calming walk will do

• Limit caffeine, drug and alcohol intake

• Be understanding and compassionate with yourself when your anxiety is triggered – being hard on yourself adds to the distress

• Unplug as much as possible – especially social media and the news

If you’re feeling anxious, you’re not alone. The research shows that Canadians’ anxiety levels have risen substantially in 2020. If your anxiety is verging into problematic territory, it is crucial that you get the help you need so you can improve your quality of life.