Anxiety Therapy

Anxiety is something that we all have from time to time. For example, worrying about whether we did a good job or project at work, or if our children or spouse are very late coming home - worrying or imagining that they have had an accident of some kind. This is of course a common and normal response to some situations we find ourselves in. However, when these thoughts and feelings start to become frequent and intense and are related to a wide variety of ordinary matters it is then that we may have started to develop an ‘Anxiety Disorder’.

Symptoms of Anxiety

When we’re anxious, we may experience a range of physical symptoms.

This is because of the bodies “fight or flight” response, which is caused by the release of all sorts of hormonal and physiological changes such as the stress hormone adrenaline and cortisol.

The symptoms can include:

• Abdominal discomfort
• Diarrhoea
• Dry mouth
• Rapid heartbeat or palpitations
• Tightness or pain in chest
• Shortness of breath
• Dizziness
• Frequent urination
• Difficulty swallowing
• Shaking

Psychological indicators can include:

• Insomnia
• Feeling worried or uneasy all the time
• Feeling tired
• Being irritable or quick to anger
• An inability to concentrate
• A fear that you are going “mad”
• A feeling of being unreal and not in control of your actions (Depersonalisation) Or Being detached from your surroundings

Anxiety disorders are NOT random events, unknown symptoms, or uncontrollable diseases. They are quite the opposite.

Anxiety by itself is NOT a disease or illness, but it is a condition where a person becomes physically, psychologically, emotionally, or spiritually fearful of their life or distraught about the possible outcomes of many situations.

When this occurs, normal anxiety then becomes an Anxiety Disorder

DO SOME OF THESE SYMPTONS SEEM FAMILIAR TO YOU?

Feelings of fear and panic – usually felt in the stomach and heart area

Constant thoughts of disaster or catastrophising about everyday situations

Memories that constantly recur

Dreams/Nightmares linked with restless sleep and/or night-sweats

Feelings of sickness in the body

Hot or cold sweats for no apparent reason

Constant muscle tension

Heartburn, stomach upsets, headaches etc etc, are some to the identifiable outcomes of any person being in such a state?

The effects of anxiety

Anxiety attacks can reduce your quality of life significantly. Anxiety will have a number of detrimental effects on both the body and the mind. It can lead to a life filled with difficulties and emotional trauma because of what is happening.

The Physical effects

An increased awareness of muscular tension in your body and recurrent headaches. You may develop rapid breathing, (hyperventilation) a feeling of light-headedness and shaky legs, pins and needles in hands or feet, and a pounding heart. Changes to your digestive system can cause nausea and sickness and you may have butterfly feelings in the stomach. You may also experience a frequent need to visit the toilet,

The Psychological effects

The psychological effects of anxiety include feelings of fearfulness, hyper-alertness, being on edge, being irritable, and an inability to relax or concentrate. You may seek the reassurance of others, be weepy and by dependent on others for many things you normally do for yourself – such as decisions etc. The way you think can be affected: you may fear that the worst is going to happen and everything that occurs adds to your now pessimistic outlook on life. For example, if a friend is late, you worry that they have had an accident or don’t want to see you, when in fact they were delayed by traffic.

To try to cope with these feelings and sensations, many people start smoking or drinking too much, or misusing either prescription or illegal drugs. They may start to avoid certain situations, and only maintain relationships that either support their anxious/negative outlook or help them avoid situations they find distressing and uncomfortable.

Panic attacks

Sometimes, your anxiety can take the form of a panic attack. This is the rapid build-up of overwhelming sensations, such as a pounding, irregular heartbeat, feeling faint, sweating, stomach sickness, chest and arm pains, breathing discomfort, feelings of losing control, shaky limbs and legs that turn to jelly. Attacks like this can make people afraid that they are going mad, or having a heart attack, making for a terrifying experience.

Health problems

Anxiety experienced over a long period has a negative effect on your health. It can weaken your immune system and lower your resistance to infections. For example you may find that you have an almost constant cold or flu feeling. Increased blood pressure can cause heart or kidney problems, and contribute to the likelihood of having a stroke. You could also develop digestive problems – such as IBS and suffer other anxiety related health problems such as depression and hypertension. Depression and anxiety also often appear together, to such an extent that doctors sometimes treat them in the same way.

Impact on YOUR work, leisure and relationships

You may find it difficult to hold down a job, develop or maintain good relationships, or simply to enjoy leisure time. Sleep problems may further aggravate your anxious feelings and reduce your ability to cope.

For some people, anxiety is so overwhelming that it takes over their lives. They may have severe and frequent panic attacks, or have a continuing sense of anxiety for no apparent reason. Some people may develop an aversive reaction or phobia about going out, or they may withdraw from contact with other people, even their family and friends. Others develop obsessive thoughts or obsessive behaviour, such as endlessly washing their hands.

Generalised Anxiety Disorder – GAD

GAD may be caused by both biological and psychological factors.

The symptoms of GAD appear to worsen during periods of stress and it is the thinking, dwelling, internal debating and the inability to shut the mind off that so incapacitates you as the person. At other times, positive thoughts seem almost non-existent because the anxious feelings you are suffering are so dominant. Feelings of worry, of dread, a lack of energy, and a loss of interest in your life, job, friends, family and sex are common reactions. Often there is no real cause for these feelings and although the person realizes these feelings are irrational the feelings beliefs are very real to them. These feelings can then get to the stage where they are obsessive and controlling of a person’s behaviour and responses to virtually all everyday events.

Normal life stresses appear to aggravate this condition. The person who typically performs well at work and receives a sense of accomplishment, achievement and satisfaction from it, all of a sudden finds that work has become a difficult task. If work is then perceived as a negative environment, and the person no longer feels fulfilled, then considerable worry takes place over these situations. As a result, the ‘anticipatory anxiety’ about going to work can become quite strong. Eventually this can and often with many people leads to depression and a possible breakdown.

Post Traumatic Stress Disorder (PTSD)

What are the treatments for Anxiety Disorders?

The main aim of any treatment is to help you to reduce your symptoms so that anxiety no longer affects you on a day-to-day basis. The treatment options will depend on what condition you have, and how severely you are affected. They may include one or more of the following.

NON-MEDICATION TREATMENTS

Understanding your-self

Recognising the causes of your symptoms and talking things over with a friend, family member, health professional or counsellor may help you to make sense of what is happening to you. In particular, some people worry that the physical symptoms of anxiety such as palpitations are due to a physical illness. Worrying about these symptoms can make your anxiety worse. Understanding that you have an anxiety disorder is unlikely to cure it, but it often helps you to understand the predicament you are in and then leads you to take action to reduce and/or effectively manage the symptoms you are experiencing.

Counselling

Counselling may help some people with certain conditions. For example, counselling which focuses on problem solving skills may help you if you have generalised anxiety disorder.

Anxiety management courses

Courses may be an option for some conditions and preferable for some people. The courses may include: learning how to relax, problem solving skills, coping strategies, and group support. They are however expensive and because many people go to them you may feel that they are of limited value as there is no one to one attention.

Cognitive behavioural therapy – CBT

CBT, if available in your area, - and affordable - can work well for persistent anxiety disorders and phobias.

Cognitive therapy is based on the idea that our ways of thinking can trigger, or encourage, certain mental health problems such as anxiety and depression.

The therapist helps you to understand your current thought patterns. In particular, to identify any harmful, un-helpful, and inaccurate ideas or thoughts which you have that are making you anxious (or depressed). The aim is then to change your ways of thinking to and help your thoughts to be more realistic and helpful.

Cognitive-behaviour therapy (CBT) focuses on changing both thoughts and behaviours by setting up ways and means of you monitoring your behaviour, thoughts and the outcomes of your responses to many of the situations that worry or depress you.

Self help

There are various national groups which can help you by giving information, advice and support. Your doctor or practice nurse, may also be able to put you in touch with a local help group for ‘one to one’ support or refer you to a psychologist

You can also get leaflets, books, tapes, videos, etc, on relaxation and how to combat stress. They will teach you simple deep breathing techniques and other measures to relieve stress, help you to relax, and may ease your anxiety symptoms.

Medication

Antidepressant treatment

Antidepressants are commonly used to treat depression, but also help to reduce the symptoms of anxiety even if you are not depressed. They work by interfering with brain chemicals (neurotransmitters) such as serotonin which may be involved in causing anxiety symptoms. Sometimes these are the best thing and consulting your doctor will at least provide you with information that rules out that you are suffering from something more disturbing.

The Effective Alternative – The Solutions Method

How can the Solutions Method Help You?

Research reveals that we make the best and the most lasting progress when we do things and solve our problems for ourselves, in our own way and at our own pace. The Solutions Method will provide you with an effective anxiety treatment solving model and will teach you techniques that you can apply effectively to enable you to manage and resolve your anxiety. Most of us are never taught how to manage and deal effectively with our symptoms of anxiety.

So mostly, we then rely on old ways that once worked but now these once effective methods are preventing you from progressing and resolving your difficulty. The Solutions Method will lead you through a step by step approach that will enable you to begin to address and then resolve your difficulties in relation to overcoming anxiety.

However like all effective programs you will only get something positive out of this workbook and the associated programs as long as you put effort and commitment into it.