ALL ABOUT ANXIETY

It's the most common mental disorder and affects nearly 30% of adults at some stage in their life. Here’s more about anxiety, the treatment and ways to help yourself or loved ones.

---

Though they can feel similar, fear and anxiety are not the same thing. Fear is an intense bodily response to immediate danger, while anxiety is a response to emotions about what we think may happen. In the stressful first year of the COVID-19 pandemic, anxiety and depression increased by a massive 25%, according to the World Health Organization. These two often go together.

Related article: What is mental illness

When it’s a mental health condition, anxiety makes it difficult to get through your day. People with an anxiety disorder try to avoid situations that bring on their symptoms or make them worse. It can also have an effect on your work and relationships.

Anxiety is genetic in up to 25% of cases. Negative or distressing life events can bring it on and personality traits such as shyness and nervousness can lead to anxiety.

TYPES OF ANXIETY

• Generalised anxiety disorder is about worrying – all the time and far too much – about everyday things such as work, chores or family health. This endless worry and tension can be accompanied by symptoms, such as restlessness, edginess, fatigue, muscle tension and trouble sleeping.
• Panic disorder causes panic attacks. If you don’t know what a heart attack feels like, you might think this is the start of one because the symptoms are sudden and intense. They can include a pounding heart or rapid heart rate, sweating, trembling, shortness of breath and chest pain. Fortunately, this tapers off after 10 to 20 minutes.
• Specific phobia is a persistent fear of an object, situation or activity. Examples are fears of public speaking, flying or spiders.
• Agoraphobia is the fear of being in situations where escape may be difficult or embarrassing. It can be caused by a large, small or crowded space.
• Social anxiety usually means you are so scared of being judged, rejected or humiliated by people that you’d rather avoid social interaction. Common problems are meeting new people, mingling with strangers or even having a simple conversation.
• Separation anxiety is the fear of being separated from loved ones, like a child being dropped off at school. You worry about losing them and have nightmares about it.

Related article: 5 reasons why therapy could be helpful

GETTING HELP
Many people don't realise their anxiety is an illness, so they don't seek help. Talk therapy can help you with understanding your problem and triggers and with finding ways to manage. Medication can’t cure anxiety but can provide relief from symptoms.



Try stress management and meditation by yourself. There are many free apps that offer soothing music and images or relaxing routines to help with that. If you’re comfortable with talking to strangers, join an online or local support group.

Ask your doctor if any medication you take might have a side effect of anxiety. Avoid stimulants such as too much sugar, caffeine and energy drinks. Getting enough sleep, a balanced diet and exercise will also make a big difference.

UNDERSTAND AND EXPLAIN
If you’ve been diagnosed, explain to family and friends how your anxiety works. Together, you can find ways to handle situations that are a problem for you.

To help someone with anxiety, don't say things like “you can do this” or “there's nothing to be scared of”. That usually makes it worse. Instead, ask about the person’s triggers and how you can help when you notice them.

Remember that anxiety doesn't come from logical or rational fears and can’t just be shaken off. But it can be managed with treatment, self-help and loving support.

Related article: Suicide prevention: Help is always available