When Anxiety Strikes

WE all feel anxious from time to time. For many, these uncertain times are a trigger for stress and concern.

Anxiety is a normal reaction to a stressful situation, but if feelings of anxiety last a long time or keep returning, you might be experiencing an anxiety disorder.

Dave Smithson from Anxiety UK explains that there are three different aspects of anxiety: physical (how you feel), psychological (what you think), and behavioural (what you do).”

Physical symptoms include an increased heart rate or muscle tension, “jelly” legs, tingling in the hands and feet, breathing heavily or dizziness.

Psychological symptoms include feelings that you might lose control, faint or think people are looking at you and noticing your anxiety. Behavioural aspects include avoiding the situation that makes you feel anxious.

“Those who are usually outgoing may become withdrawn, or those who are reserved may become erratic,” he says. “Everyone’s different, and anxiety can be triggered by a range of things.”

Stephen Buckley, from mental health charity Mind, says talking to someone you trust can be helpful.

If this isn’t possible, you could call a confidential helpline such as Mind’s Infoline, or those run by Anxiety UK and Samaritans.

Learning to relax through breathing exercises and other techniques can help manage anxiety.

“Keeping a record of what started the anxiety and what helps it to pass, such as slowing your breathing or getting outdoors for a walk, can help you understand and spot patterns early on,” Stephen says.

Relaxation techniques can include exercises to release tension in your body by relaxing your muscles. Drawing calming circles on paper with coloured pencils or pens is a way to distract you from worrying thoughts.

Getting back to nature is also a way of calming your anxiety. If you don’t have access to a green space, you may find comfort in sitting by a window and watching the birds or taking care of pot plants.

Other recommendations from Mind include connecting with other people.

“This is a vital way of maintaining wellbeing,” Stephen adds. “Have regular chats with friends and family over the phone.”

If you find it difficult to cope with news coverage, it may make you feel better if you limit what you read, watch and listen to for a while.

Keep your brain occupied and challenged. Read books or magazines, listen to podcasts, watch films, do puzzles or other activities.

Talking to people in the same boat can be reassuring. Many people find it helpful to share ideas about how to stay well, connect with others and feel less alone.

If these techniques don’t work, talk to your GP about treatment options, including talking therapies such as Cognitive Behavioural Therapy (CBT). For more advice, go to www.mind.org. uk or www.anxietyuk.org.uk. ■