Anxiety
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Understanding Anxiety and How Therapy Can Help
Anxiety is both a mental and physical state of negative expectation. Mentally, it is characterised by heightened arousal and apprehension, often experienced as distressing worry. Physically, it triggers unpleasant activation of multiple body systems, preparing the body to respond to a potential danger, whether real or imagined.
The cognitive feelings of dread, in anticipation of an adverse outcome, and physical sensations such as jitteriness and a racing heart are uncomfortable by design. Anxiety serves to capture attention and motivate changes to protect what we value. Occasional bouts of anxiety are natural and can even be productive. In many ways, anxiety is the price humans pay for the ability to imagine the future.
When Anxiety Becomes a Disorder
Persistent, pervasive, or disproportionate anxiety can disrupt daily life, whether at school, work, or in social situations—this is indicative of an anxiety disorder. Nearly one-third of adults in the UK will experience uncontrollable anxiety at some point in their lives.
Anxiety is often accompanied by depression, with the two sharing many symptoms and involving similar brain pathways. Biological factors, childhood experiences such as early trauma, and parenting practices like overprotection can contribute to vulnerability.
It is neither possible nor desirable to eliminate anxiety entirely, as it plays a crucial role in keeping us alert and safe. Treatment aims to maintain anxiety at manageable levels and can include therapy, medication, or a combination of both. Lifestyle measures, such as regular exercise and deep breathing, are also essential in managing anxiety effectively.
Why Anxiety Is Increasing
Types of Anxiety Disorders
Generalised Anxiety Disorder (GAD): Constant worry about various aspects of life
Social Anxiety Disorder: Fear of negative evaluation in social situations
Phobias: Intense fear of specific objects or situations
Panic Attacks: Sudden bursts of extreme anxiety and physical symptoms
Separation Anxiety: Common in children, worry about being apart from caregivers
Causes of Anxiety
Anxiety arises from a combination of factors:
Environmental: Work stress, relationships, or financial pressures
Biological: Genetics, brain chemistry, or hormonal changes
Psychological: Past trauma or learned coping behaviours
Even everyday uncertainty can trigger anxious thoughts, which is a normal part of human imagination and planning.
Recognising the Signs
Anxiety affects both mind and body. Common symptoms include:
Cognitive and emotional signs:
Persistent worry or dread
Difficulty concentrating
Feeling tense or on edge
Physical signs:
Racing heart, sweating, or trembling
Shortness of breath or dizziness
Muscle tension or headaches
Sleep disturbances
Physical symptoms can sometimes be mistaken for other health problems, making professional assessment important.
Why Anxiety Is Increasing
Anxiety is now one of the leading mental health challenges worldwide, particularly among young people. Increasing numbers of children and adolescents are being diagnosed with the condition.
A key factor in the rise of anxiety is the burden of uncertainty across many areas of modern life, from economic pressures to cultural shifts. While uncertainty itself does not cause anxiety, it provides fertile ground for it to develop.
Two significant contributors to anxiety among the young are overprotective parenting and the influence of social media. While technology allows for connection, it also introduces new opportunities for negative social comparison and social exclusion.
Treatment for Anxiety
Anxiety disorders are treatable, often through psychotherapy alone or in combination with medication, alongside lifestyle changes.
Effective Therapies Include:
Cognitive Behavioural Therapy (CBT): Helps identify and challenge distorted thought patterns.
Exposure Therapy: Gradual, safe exposure to feared situations to reduce avoidance.
Medication: Prescribed where necessary to manage symptoms and allow engagement with therapy.
Lifestyle Measures: Regular exercise, deep-breathing exercises, and mindfulness techniques.
When Anxiety Becomes an Illness
Occasional anxiety is normal, but it becomes a disorder when:
Worries are excessive or disproportionate to the situation
Symptoms persist beyond reasonable attempts to solve problems
Physical symptoms prompt avoidance of daily activities
Anxiety interferes with work, school, or relationships
Types of Anxiety Disorders
Generalised Anxiety Disorder (GAD): Worries across multiple life areas such as work, relationships, or health
Social Anxiety Disorder: Fear of negative evaluation by others, common among young adults
Phobias: Intense fear of specific objects or situations
Panic Attacks: Sudden bursts of extreme anxiety
Other Anxiety Disorders: Various forms, all of which are treatable
Causes of Anxiety
Anxiety arises from the human capacity to imagine the future. It can be triggered by external events—such as medical appointments, relationship issues, or financial worries—or internally through thoughts of real or imagined threats.
Best Therapies for Anxiety
Cognitive behavioural therapy is widely regarded as the first-line treatment. Therapy helps individuals recognise cognitive distortions, confront fears safely, and develop strategies to manage anxiety.
The presence of a supportive therapist provides a powerful signal of safety, helping the nervous system counteract the false alarms that fuel anxiety.
Natural Approaches
Lifestyle changes can significantly reduce anxiety:
Meditation to calm the mind
Regular physical activity to release muscle tension and boost mood
Deep (diaphragmatic) breathing to induce relaxation
Biology of Anxiety
Anxiety is orchestrated by hormones affecting attention, metabolism, and other body systems. Physical symptoms such as muscle tension and increased arousal prepare the body to respond to potential threats, serving an adaptive purpose.
Vulnerability to Anxiety
Anyone can experience anxiety, but some people are more prone due to genetics, temperament, early experiences, or brain activity patterns. Stress often overlaps with anxiety, both triggering and resulting from it.
Panic Attacks
Panic attacks are intense, sudden bursts of anxiety that can feel overwhelming. Symptoms include:
Rapid heartbeat and pulse
Shortness of breath
A sense of loss of control
Despite their intensity, panic attacks are manageable and can be controlled with the right strategies.
Children and Anxiety
Up to one in eight children may experience significant anxiety, often beginning with separation worries. They may also worry about disasters, family conflicts, or broader global concerns such as climate change.
Normal worries become problematic when they interfere with sleep, schooling, or social activities. Overprotective parenting is a major factor contributing to childhood anxiety
