Anxious?

Along with the rising incidence of depression within our population over the past year, we have also noted an increase in the number of persons presenting with anxiety and being diagnosed with anxiety disorders.
COVID-19 continues to be a predisposing factor—making us more vulnerable—and precipitating factor—causing the undesired event to occur—to increased mental health challenges.

What is Anxiety?
Anxiety is our body’s natural response to a stressor or perceived threat. It “is an emotion characterized by feelings of tension, worried thoughts and physical changes like increased blood pressure” (APA 2021).

It is important to note that the threat is relative to the individual experiencing the anxiety. No other persons have to see, believe or understand the threat for it to be real. Hence, a threat to one individual may be “nothing of significance” to another person.

We all have anxious thoughts and moments throughout life, many times they can be beneficial to us. They can alert us to possible danger and cause us to pay greater attention. (APA 2021) E.g., we drive within the speed limit to ensure our safety or we are more observant when alone in sparsely populated areas. Some of us become anxious before a big day, making a presentation or going on a first date. This is all natural and normal. We are able to handle these moments and continue with our daily living.

Conversely, anxiety disorders extend past our normal nervousness and anxiousness into a space of excessive worry and fear. In this scenario, our daily functioning and quality of life are negatively impacted and we may need additional help to overcome the challenges.

Anxiety Vs Fear

Fear is a natural emotional response to an immediate threat.

It is usually associated with our fight or flight response i.e gear up to defend ourselves or get away as fast as possible from the danger. We all have had or know of situations where perhaps a dog was in pursuit and we ran to safety or similar. These are immediate threats being addressed.

Our bodies release the necessary hormones towards our safety and health and when the threat passes we return to our normal state.

Anxiety, on the other hand, is not short-lived or focused on immediate threats alone. There are many concerns about the future and our behaviour is generally focused on avoiding situations that create the feelings that worsen our symptoms.

Initially, COVID-19 presented as an immediate threat and the main responses were those rooted in fear.

Our temporary fear response remains but there is also the increased concern about the future and what that looks like individually and collectively. Loss of loved ones, employment, and the power to be self-determined has compounded the issues and many have been thrust into a constant state of anxiety.

Signs and Symptoms

The physical experiences of fear and anxiety are similar.

The main difference being the duration of the symptoms and the type of impact on our daily functioning. Signs (what others see) and symptoms (what we feel) may include:

• Feelings of impending doom
• Persistent and excessive worry
• Constant racing thoughts
• Sleep challenges
• Excessive sweating
• Heart palpitations and shortness of breath
• Fatigue
• Difficulty with concentration
• Irritability and tension
• Trembling and shaking

What May Help Anxiety is generally treated with a combination of talk therapy, medication, psychoeducation, teaching stress management techniques, exposure therapy and in some cases lifestyle changes.

If you fall into the category of persons whose anxiety is negatively impacting their quality of life or ability to function as you desire or as is required; the first step would be to consult your medical doctor for assessment and medication to assist if necessary.

Secondly, a referral to a mental health professional would help to further diagnose and treat the anxiety in the ways mentioned above.

If you are not yet to the point where you are unable to function adequately, or you acknowledge the anxiety producing dynamics of the current situation and wish to be proactive in addressing it as opposed to reactive; pay close attention to the suggestions below.

1. Explore stress management strategies. Learn and practice deep breathing, visualisation, meditation, progressive muscle relaxation, or similar. There are many different techniques that may be used in various settings to help calm yourself when the normal anxiousness and nervousness extend beyond the point of immediate threat responses.

2. Seek support. There are many virtual support groups that have been formed to assist with coping since the advent of COVID-19. Or there may be formal/ informal groups within your own sphere that may be helpful to you. Many times knowing that the struggle is not yours alone can go a long way.

3. Talk to family and friends about your feelings. Share your research and knowledge about anxiety and how it is impacting you with your loved ones.

This empowers them to help you and to go through the process of management with you, e.g., practicing visualization together will inform them of how to assist you in an anxious moment along with teaching them how to help themselves and others.

4. Exercise. This helps with overall mood, sleep, concentration and adds another tool that can be employed when anxious.

5. Assess the diet. Certain foods increase irritability and restlessness in some persons e.g. caffeine. Careful analysis of your diet will help you to identify triggering foods and those which help you to feel calmer. Adjustments to meals can positively impact anxiety.

6. Minimize COVID-19 information intake. Take in only necessary information about the pandemic. Constant negative news and the barrage of information can increase feelings of dread and doom.

7. Family time. Spent time- virtual or in-person- with those you love also helps with our moods and feelings of safety and security.

8. Control what you can. Plan your days and weeks as much as possible according to the directives given.
Although many things may fall outside of your control; taking charge of what you can will help with managing anxiety.

However you assess your current situation with anxiety, it can be minimized, managed, controlled, and in many cases reversed. Take the necessary steps now toward your health.

Ms Walters and the team at L.I.S.S may be reached at 246-850-3944/ 246-268-1221 for further information on anxiety and other mental health concerns.

Initially, COVID-19 presented as an immediate threat and the main responses were those rooted in fear.

Our temporary fear response remains but there is also the increased concern about the future and what that looks like individually and collectively.