ANXIETY DISORDERS

Anxiety disorders range from conditions such as generalised anxiety disorder (GAD),
panic disorder, OCD, social anxiety, post traumatic stress disorder(PTSD) to
specific phobias. Even though anxiety is an emotion everyone can relate to, it
does classify as a disorder when we feel it excessively, for a prolonged period
of time AND it starts to affect our daily functioning (eg. work, school,
relationships).

Anxiety and stress are the normal states we experience when reacting to threat/s
in our environment. This threat can be real (ie something can actually really
harm you) or perceived (ie you are stressed about public speaking). It is good
to have some stress in life, as it helps us prepare for the threat by employing body’s Fight-or-Flight Response (FOFR). By FOFR being triggered off, we either fight, flight (avoid) or freeze our threat – and this helps us function (eg prepare for an exam). When stress or anxiety are intense and prolonged, they can hae adverse effects on our functioning and overall wellbeing.

Symptoms of stress:
        
Physical signs
– tension, shallow breathing or‘frozen breath’, tight chest, heart palpitations, increased blood pressure, changes in sleeping and appetite, headaches/ aches/ pains, upset stomach, fatigue, weakened immunity
 ·         
Emotional signs
– consistent sense of worry, overwhelm, nervousness, restlessness, doom, panic, feeling unable to cope/ wind down/ relax, feeling touchy and over-reacting  
·         
Thinking signs
– unhelpful thinking patterns relate to stress and anxiety because they further perpetuate negative feelings. Types of thinking often related to stress include Jumping to Conclusions and Catastophising. To learn about Unhelpful Thinking Styles click here (coming soon).

How to deal with this?
From a traditional, CBT perspective (as well as some other therapeutic approaches), it is important to understand what is causing and what is maintaining your stress. Common stressors include: 
-       Relationship conflict and break-ups 
-       Study and exams
-       Moving homes
-       Finances and budgeting
-       Life-changes such as separation, motherhood, divorce, retirement 
-       Multi-tasking
-       Not prioritising tasks well 

Stress can occur even during positive changes in our lives. 
  
Help yourself TIPS: 
·         Get to understand your stressors and triggers 
·         Give yourself permission to vent in a safe, positive way (eg. speaking with a friend is different to taking your stress out on your partner)
·         Create 'worry time' and allow yourself only to worry during this period
·         Be understanding and kind to yourself during times of stress
·         Create a positive routine where you balance ‘To do’ lists with rewarding activities, daily 
·         Start exercising! Get a trainer, get into a class, ride your bike, go for a swim. Physical activity is a natural counter-stress strategy 
·         Be mindful of your diet! Enrich your diet with natures’ foods – see a professional to help you plan this transition 
·         Learn to prioritise tasks
·         Create ‘time out’ or break time, especially when there is lots to do. Being counter-intuitive in this situation really does work  
·         Learn how to meditate or do yoga, set brief time in a day to pray, be grateful or do a relaxation
·         Teach your body a ‘calm mode’ and then access it daily 
·         Learn to breathe well
·         Learn assertiveness skills - we often carry stress when we are not expressing what it is we want or need
·         Learn to challenge your thoughts & ‘put things into a perspective’  
·         Learn to problem-solve 
·         Surround yourself with people who support you with the above. Read books that promote wellbeing 
·         Talk to one of our Psychologist to help you with above

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