Everyone feels anxious from time to time. Few people get through a week without any tension or feeling that something is not going to go well. It may pop up when we are facing an important event, such as an exam or job interview, or even when we perceive some threat or danger. However, such everyday anxiety is generally occasional, mild, and brief, while a person suffering from an anxiety disorder will experience more intense and long-lasting symptoms — up to hours, or even days.
When we hear the word ‘anxiety’, our mind immediately shifts towards a place of fear, apprehension, and discomfort. We begin to imagine ourselves in similar past experiences which elicited bodily responses such as shortness of breath, dizziness, and palpitations. The problem with anxiety is that it manifests itself through physical symptoms which do not initially appear to relate to psychological problems. Young children will most likely complain of stomach pains, whilst adults may experience fatigue, restlessness and trouble falling asleep.
Anxiety disorder is an umbrella term for different sub-types of anxiety, commonly known as phobias, panic disorder, generalized anxiety disorder, obsessive-compulsive disorder, acute stress disorder and post-traumatic stress disorder. Each one is known for their distinctive symptoms, however they all share the same hallmark features:
Irrational and excessive fear
Apprehensive and tense feelings
Difficulty managing daily tasks and/or distress related to these tasks
To overcome anxiety, we need to become aware of our triggers and the symptoms which follow. Gaining clarity will allow you to be a bit more in control of the experience and slow down the overwhelming wave of emotions. One key exercise to accomplish this, is deep breathing. Palpitations and loss of breath are the most common of all panic symptoms, simply because we end up breathing in a short and shallow manner. This causes the muscles in our chest to tighten and induce pain which is commonly mistaken for heart ache, further increasing anxiety levels in the process.
Here are a few steps:
Place one hand on your belly and the other on your chest
Open your mouth and gently sigh, letting the shoulders and upper body muscles drop
Relax with the exhale
Keep your mouth closed and slowly inhale, taking in as much air as you can and filling your stomach
Hold it for as long as you can
Exhale through your mouth, pulling your belly in
Repeat this a couple of times
Furthermore, anxiety is a future-oriented state of mind; leaving us worried about what is yet to happen. A case in point is Covid-19. People are apprehensive about job stability, financial income, health and child education. The list goes on. However, rather than fixating on the unknown, we need to try shift our focus on what is happening in the here and now. Ask yourself: “What is happening right now? Am I safe? What do I need right now? How can I support myself?"
Getting into a pattern of rethinking our fears will help train the brain to come up with a rational way of dealing with anxious thoughts. Instead of fixating on the worst-case scenario, “I am going to do terribly in my exam”, think rationally and acknowledge that you are nervous but also prepared. Re-phrase your statement to, "I have studied and done my best to prepare for the exam, let us see what happens".
If you are unable to support yourself through breathing or rethinking, there are other methods which you can try such as writing down lists, exercise and meditation. Moreover, should none of the above work, you should consider seeking external support, either from a significant other or professional therapist. There is no taboo in reaching for help. On the contrary, people should be encouraged and proud for making such a decision to better their lives.
Unfortunately, unpleasant experiences are an inevitable part of being human, from the mundane to the more profound. Nevertheless, it is of fundamental importance that we ground ourselves in the present and be aware of the external support found in the environment. There are plenty of everyday stressors to deal with, let us not burden ourselves with those yet unknown.
Sophie Bonello Du Puis
Gestalt Psychotherapist
M. Psych (Gest)