At some point in life, most people have felt that things have been out of control, whether that was challenges at work, too many assignments in their studies, too many life events happening at once, or a big demand on their social time. However, there is one tactic which is always helpful in the face of feeling out of control – to have a plan!
What anxiety challenges make a plan useful?
Anxiety is no different to the challenges stated above. In fact, arguably, the value of a plan with anxiety can be even greater. This is because in the face of anxiety we are presented with two key challenges:
Chaos! Anxiety tends to throw so many overwhelming challenges your way all at once. These could include physical symptoms, mental symptoms, impact on your life circumstances, or simply overbearing emotions. It can easily feel like you are out of control and so it’s difficult to respond to them all with a calm rational mind.
Indecision! When your threat response is activated, your ability to think things through logically is inhibited. You are very often almost frozen into action or flighted into escape. This can mean that the choice of what to do next can seem almost impossible.
How does a plan help?
Setting time aside to create a plan that aligns with your goals for recovery and living your best life can help you in the following ways:
It helps you to take an active control in a situation that otherwise feels unmanageable.
It brings together all the knowledge and useful skills you’ve learnt into one place so that you can decide how you want to use them.
It stops your actions from being dependent on how anxiety is making you feel. For example, if you have allocated time for exercise, then your goal will be to exercise even if you are feeling anxious.
It helps you to hold yourself accountable to ensure that you are putting in the effort you want for relaxation and recovery.
How do you go about creating an anxiety plan?
Start by identifying the elements of anxiety recovery that you’ve decided are important for you. There are lots of different articles on Home – NoPanic regarding different skills that you can learn, but here are some that you may acquire:
A chosen physical activity you want to stick to
preferred relaxation exercises
breathing techniques
a commitment to a regular balanced diet
thought management
support (e.g. counselling, mentoring)
social engagement
Look at each of these and, over a manageable period – let’s say a week – consider how much of each you want to achieve. These are your goals.
Now draw up a simple plan for the next week, probably split something like morning, afternoon and evening. If you have any commitments you must meet (e.g. work) plot them in. Now consider when you will fit in your recovery plan activities. You’ll have to be:
Realistic; don’t turn this into another source of stress trying to fill every minute with tasks that you must complete or else you’ve failed. This is just creating a way to beat yourself up.
Challenging; remember this is your life and your well-being, you have to come first, otherwise you will struggle to be there for anybody else, so consider where you can create space to engage in your recovery activities.
Pitfalls and Tips
Once you’ve got your plan, take note of the following:
DO NOT let this be a weapon to punish yourself with. Life happens and you won’t always be able to complete every task. This plan is there to help guide you, not beat you.
DO learn and adapt. If the plan is not working for you, adjust it. It’s your life and your plan, you are allowed to learn from it and make it better.
DO use the plan whenever you are struggling and feel lost. Consider reflecting that right now things are tough, but you have a plan, and you know that by pushing on with the plan, you will get to a better place in the end.
TALK to somebody about how it’s going. As with everything anxiety-related, being stuck in your head is tough, speak to a friend, a family member or our helpline. Tell them what is working and what isn’t with your plan.
Since I’ve been on a personal journey to manage my anxiety better, I have realised that how we view anxiety can dramatically change our experience of it. Whether these views come from within ourselves or others, they can become either obstacles, or stepping stones, in our mental health journey. Let us look at some of the negative attitudes yourself and others may have on anxiety, and how we can overcome them.
Our Personal Views on Anxiety: A Barrier or a Bridge?
For many of us, anxiety feels like an unwelcome intruder. We may see anxiety as something to battle, suppress, or hide from, or something that makes us weak. Internal dialogues like “I shouldn’t be feeling this way”, or “I’m not strong enough to deal with this”, can become self-fulfilling prophecies that turn anxiety into a bigger barrier than it needs to be.
But what if we could change these attitudes? Instead of viewing anxiety as a flaw, we can start seeing it as a signal– our mind and body’s way of alerting us to something that needs attention. We can transform our anxiety from something to fear into something we learn from.
Here’s 3 ways we can overcome our negative attitudes when experiencing anxiety:
Acknowledge anxiety as a natural response: Anxiety is a biological mechanism designed to protect us. Understanding that it’s a part of being human can reduce the shame we associate with it.
Self-Compassion: When anxiety hits it’s important to remember to be kind to ourselves. Rather than criticizing ourselves for feeling this way, we should treat our anxious moments with the same compassion we’d offer a friend. For example, saying, “It’s okay to feel this way, you’re doing your best, and that’s enough”, creates a more supportive internal environment, and can change the way we handle those difficult feelings.
Reframe anxiety as an opportunity: While anxiety is uncomfortable, the feeling often arises when we’re on the brink of change or growth. Instead of seeing it as something to endure, try thinking of it as an opportunity to learn more about ourselves. Anxiety can be a sign that we’re stepping outside of our comfort zone, and that’s where growth happens.
External Views on Anxiety: Overcoming Misconceptions
It’s not just our internal beliefs that shape our experience, what other people think can play a big role. Sadly, there’s still a lot of misunderstanding surrounding anxiety, especially from those who haven’t experienced it firsthand. You’ve probably heard people say “Just relax”, “It’s all in your head”, or even “Everyone deals with it”, while often well-intentioned, can feel dismissive, and invalidate our experience.
These social situations can get tricky to deal with, but there are some steps we can take to manage these situations, and feel more in control:
Validate yourself: When surrounded by those who don’t fully understand anxiety, remind yourself that their opinions don’t define your experience. You don’t need someone else to validate how you feel! Trust that your anxiety is real and manageable, regardless of what they might say.
Be prepared with responses: Sometimes, having a calm, confident response, ready for dismissive comments, can make a huge difference. You could express, “Anxiety is more than just feeling nervous – it’s something I’m working on”, or “I appreciate your concern, but I can handle this my own way”. These could help you set boundaries, and communicate your needs clearly, to shut down uncomfortable conversations without escalating the tension.
Additionally, educate when possible: It’s not your responsibility to educate others, but sometimes sharing a little information can shift someone’s perspective. If you feel comfortable enough, a simple explanation can help others understand. But when the effort feels draining or unwelcome, it’s okay to step back.
Shift the narrative: Social pressure feeds on stigma. By being open about your experiences, when you feel safe doing so, can help normalise conversations about anxiety and mental health. Over time, this openness could help break down the stigma, and create a safer social environment for yourself and others.
Prioritise self-care after social situations: Experiencing social environments with negative or ignorant views on anxiety can be draining, so make sure to prioritise self-care afterwards. This could be practising relaxation techniques, journaling, or spending time with someone who truly understands. Allow yourself the space to recharge, knowing you’ve handled a difficult situation.
The more we reflect on ourselves, the more we realise that anxiety isn’t the real enemy – it’s to do with how we and others respond to it. Dealing with anxiety involves both an internal and external approach. Internally, we have to be mindful of how our automatic thoughts can affect our experience, and focus on self-compassion and positive reframing. Externally, it’s about setting boundaries, educating when possible, and protecting ourselves when misunderstandings occur.
By shifting these attitudes – both in ourselves and others – we can turn what feels like a weakness into a source of strength. That way, we can help ourselves and others who may be struggling in silence.
Zhu, J., Li, Z., Zhang, X., Zhang, Z., & Hu, B. (2023). Public Attitudes Toward Anxiety Disorder on Sina Weibo: Content Analysis. Journal of medical Internet research, 25, e45777. https://doi.org/10.2196/45777
In 2023, there were 4.95 billion people using social media and social networking sites (SNS) in the world. In 2015, just 8 years prior, there were only 2.08 billion users (Brian, 2024). This signifies a 138.2% overall increase in that time frame. But what does this mean for us, and how we function?
Due to the significant increase of social media use and internet access, it is important to belong to, and be aware, of the society that surrounds us, as to not feel excluded. This has seemingly led to a rise of the appearance of the ‘Fear of Missing Out’ (FoMO). Though this concept has been around for centuries, the term FoMO was coined in the early 21st century and has a specific association with unhealthy attachments to social media and other SNS. The Oxford English Dictionary states FoMO as “anxiety that an exciting or interesting event may be happening elsewhere, often aroused by posts seen on a social media website” (Oxford English Dictionary, 2024). Similarly, Urban Dictionary (2013) defines the terms as “a form of social anxiety, a compulsive concern that one might miss an opportunity or satisfying event, often aroused by posts seen on social media websites.” From just these two definitions, we can identify two things: FoMO is a form of anxiety, and it is often aroused using social media websites.
Dr. Bahar (2014) states “FOMO seems to have reached its peak in today’s world, especially with the explosion of real-time information on social media.” This observation begins to explain how FoMO is a ‘vicious cycle’, the notable surge of social media use causes FoMO to become more prevalent, the higher levels of FoMO experienced leads to a further increase in social media use.
Gupta & Sharma (2021) suggest FoMO can be broken down into two processes: “perception of missing out, followed up with a compulsive behavior to maintain these social connections.” As stated above, these two processes exacerbate each other, as one heightens, so does the other. The continual need to maintain social connections is most often observed through frequently checking SNS for updates and notifications, alongside surfing the internet, while being in the company of others. This can heighten anxiety as the individual fears missing some drop of information or event that might be important to relate to others. Consequently, they are unable to focus on the life that is going on around them, they can only see what they are or might be missing out on. It is likely that this leads to feelings of loneliness and isolation, in turn leading to other disorders such as depression. This is demonstrated through results found in a meta-analysis. The results indicated “a significant association of depression symptoms and all three constructs of SNS use examined time spent using SNSs, intensity of SNS use, or problematic SNS use” (Cunningham, Hudson, & Harkness, 2021). Furthermore, Busch (2016) states that FoMO has negative effects for students. He lists the following effects:
– Reduced concentration,
– Reduced face-to-face, quality communication,
– Disrupted sleep,
– Increased procrastination,
– Increased stress.
According to Gupta & Sharma (2021), FoMO is “a complex psychological underpinning involving cognitive, behavioural and addiction processes”. There are many scenarios that can trigger feelings of FoMO, and the processes it involves, however, as previously stated, FoMO appears to be on the rise due to excessive SNS use. A 2013 study on the motivational, emotional, and behavioural attachments to FoMO shows “younger participants, and younger men in particular, tended to report the highest levels of FoMO”. It is possible to conclude that this is due to a higher engagement in social media than older participants. Although there was no direct research between the higher levels of FoMO in younger participants and use of social media, the same study identified that “Across all three mediation models results FoMO was robustly associated with social media engagement” (Przybylski, Murayama, DeHaan, & Gladwell, 2013).
Another trigger of FoMO is related to brain function. Within the limbic system there is a part of the brain called the amygdala, which is associated with anxiety, aggression, fear conditioning, emotional memory and social cognition (Rajmohan & Mohandas, 2007). Essentially, the purpose of the amygdala is to detect threats and react to them. Feeling dissatisfied or excluded can cause stress, in turn triggering the amygdala. This explains why Tanhan, Özok, & Tayiz (2022) suggest that “individuals with sensitive amygdala may react more than other individuals to exclusion and ignorance of developments.” Due to this, it is likely that individuals may have difficulties functioning within society. For example, Dr. Bahar (2014) indicates that an extension of FoMO in real life is “the inability to commit to something or a fickle temperament.” An example of this could be something as trivial as not buying an item in one shop for fear another shop will have either a better version, or a cheaper version. Similarly, this extension could relate to more serious functioning, e.g, not being able to hold onto a job, as they believe they are missing out on what another job might offer.
How can we fight FoMO? There are various ways to cope with FoMO, each dependent on the individual. Dossey (2014) suggests three strategies to resist FoMO:
Strategy 1: “Realize that FOMO is based on lies.”
Those who post on social media sites often comb through their lives and share the best, most attractive, parts. It is important to remember that these perfect lives don’t exist. Most of us have the same worries and struggles, including those with seemingly decadent lives.
Strategy 2: “Fight FOMO with FOMO.”
It is easy to get caught up in the meanings of words… so change them! Change the definition of FoMO to something more positive such as “Feel Okay More Often”. Changing the meaning of the abbreviation can change your thoughts and feelings regarding it.
Strategy 3: “Stop.”
Focus on the life you’re living and the things surrounding you at that moment. The most important time is the present, so learn to appreciate the now, not a hyped-up, cyber version, of what life should be.
Additionally, Sokol (2010) proposes the following 8 ways to “Overcome your FOMO”
1. Journal about the positive
2. Avoid comparisons – especially to celebs and influencers
3. Be kind to yourself
4. Don’t fixate on the finances
5. Slow the mind (enjoy the moment)
6. Nurture important relationships
7. Take a hike – literally (enjoy some physical exercise)
8. Acknowledge you may need help
FoMO can be a difficult thing to deal with. It can have many triggers and many different effects on individuals, however, it is not something to take over your life. In a society surrounded by technology, social media, and ‘fake news’, it is important to remember to live in the moment, and appreciate what is in front of you. So, turn off your phone, meet up with friends, and start living!
References
Brian, D. (2024, July 29). Social Media Usage & Groeth Statistics. Retrieved from Backlinko: https://backlinko.com/social-media-users
Busch, B. (2016, March 8). Fomo, stress and sleeplessness: are smartphones bad for students? Retrieved from The Guardian: https://www.theguardian.com/teacher-network/2016/mar/08/children-mobile-phone-distraction-study-school
Cunningham, S., Hudson, C., & Harkness, K. (2021). Social Media and Depression Symptoms: a Meta-Analysis. Research on Child and Adolescent Psychopathology, 241-253.
Dossey, L. (2014). FOMO, Digital Dementia, and Our Dangerous Experiment. Explore: the journal of science and healing, 10(2), 69-73.
Dr. Bahar, E. (2014, July 17). Are you and your child victims of fomo? Retrieved from Dr. Bahar Eriş: https://drbahareris.com/acaba-cocugunuz-ve-siz-fomo-magduru-musunuz/
Gupta, M., & Sharma, A. (2021, July 6). Fear of missing out: A brief overview of origin, theoretical underpinnings and relationship with mental health. Retrieved from National Library of Medicine: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8283615/#:~:text=It’s%20evident%20based%20on%20recent,out%20from%20a%20rewarding%20experience.
Oxford English Dictionary. (2024). FOMO. Retrieved from Oxford English Dictionary: https://www.oed.com/search/dictionary/?scope=Entries&q=fomo
Przybylski, A. K., Murayama, K., DeHaan, C. R., & Gladwell, V. (2013, July). Motivational, emotional, and behavioral correlates of fear of missing out. Computers in Human Behavior, 29(4), 1841-1848. doi:10.1016/j.chb.2013.02.014
Rajmohan, V., & Mohandas, E. (2007). The limbic system. Indian Journal of Psychiatry, 49(2), 132-139. doi:10.4103/0019-5545.33264
Sokol, R. (2010, April 10). Here are 8 ways to shut down your FOMO. Retrieved September 13, 2024, from The Healthy: https://www.thehealthy.com/mental-health/fear-of-missing-out/
Tanhan, F., Özok, H. İ., & Tayiz, V. (2022). Fear of Missing Out (FoMO): A Current Review. Psikiyatride Güncel Yaklaşımlar-Current Approaches in Psychiatry, 14(1), 74-85. doi:10.18863/pgy.942431
Urban Dictionary. (2013, September 4). Fomo. Retrieved from Urban Dictionary: https://www.urbandictionary.com/define.php?term=Fomo
Anxiety is a form of mental health disorder that is commonly related to worry, nervousness, or fearfulness, that is intense enough to affect a person’s level of social functioning. Specific phobias are considered a kind of anxiety disorder, that is characterised by a solid and unreasonable fear of an object, place, or situation.
Importance of the Topic
Ensuring good knowledge of anxiety and phobias in children is vital, since these ailments can distort a child’s development process, academic progress, and social engagement. Both delayed development, and mental problems, can be avoided by the early identification and management of such symptoms to enhance the child’s functioning.
Figure 1: Anxiety and Phobias
Source: (Davis et al., 2019)
Different Forms of Anxiety and Phobia in Children
Generalised Anxiety Disorder (GAD)
According to DSM IV criteria, children with GAD worry excessively and inappropriately about objects, people, and events. The topics of worry include school, friends, and their family (Davis et al., 2019). This disorder, when it occurs, will take place over a few months during the year.
Separation Anxiety Disorder
Separation Anxiety Disorder is a type of anxiety disorder. It may be observed in children who show an abnormally high amount of distress concerning separation from caregivers, or separation from their home environment (Clefberg Liberman and Öst, 2017). It commonly affects children below five years of age, but may occur in school-age children.
Social Anxiety Disorder
Social anxious children may suffer from social anxiety disorder, which is characterised by a fear of particular social or performance situations, and experiencing distress when in these situations (Davis et al., 2019). They may also worry that other people will stare or laugh at them.
Specific Phobias
These are extreme phobias or irrational fears, which are pegged on specific things or circumstances, like animals, or a certain height, or a fear of being vaccinated (Clefberg Liberman and Öst, 2017). Most of the time, anxiety will result in avoidance reactions.
Causes and Risk Factors
Genetic Factors
Research points out that if a child has been exposed to a family history of anxiety disorders, then there are bigger chances that the child, too, will be a victim (Boyd et al., 2019). These disorders are known to be closely associated with one’s genetics, because they determine the likelihood of being effected.
Environmental Factors
External factors, including any stressful event in the life of a child, may lead to a development of anxiety and phobic responses, ranging from the prospect of losing a parent to divorce, to exposure to violence, and so on (Blanco et al., 2020).
Developmental Factors
There is, also, an interaction of specific age-related factors that see children become prone to anxiety disorders (Boyd et al., 2019). For example, this could lead to young students developing separation anxiety, while older students may develop social anxiety.
Symptoms and Diagnosis
Emotional Symptoms
The symptoms that parents might observe, in children with anxiety disorders, include cases of excessive worrying, fear, or nervousness (REICH et al., 2018). The child may look or behave like they are more stressed than usual, or even as if they are losing their temper quickly.
Physical Symptoms
Specifically, anxiety can include physical symptoms, such as head or stomach-ache, or as experiencing tightened body muscles. This may cause the child to visit the school nurse repeatedly, or involve a need to visit a general practitioner.
Behavioural Symptoms
The individual may exhibit certain behaviours, including refraining from situations like school, social events, or other activities (Heimberg et al., 2017). The child may also likely to show signs of poor concentration, and signs of being agitated.
Diagnostic Criteria
Categorised under anxiety disorders are anxiety and phobias, whereby medical professionals will diagnose a label through interviews, observation and questionnaires. They will evaluate the usual occurrence, length, and severity of the symptoms, to diagnose the presence of an anxiety disorder.
Impact on Daily Life
Academic Performance
Anxiety may result in the suppression of a child’s learning capacity. Anxiety can cause poor concentration which may lead to poor grades, at a period of time when the learner is least able to engage in activities (Wittchen and Beloch, 2018). Childhood anxiety may be a worry for parents. Play therapy is another beneficial strategy that may assist children, since it allows them to communicate fear reduction via play (Gillian et al., 2019).
Social Interactions
Anxiety may make it difficult for children to have, and sustain, relationships with other children. Symptoms, such as avoiding other students, may lead to loneliness, and in an extreme circumstance, they may remain isolated from other people.
Family Dynamics
Anxiety disorders can severely test relationships within the family. Alongside this, research has found that issues, such as pressure placed on the parents, and neglect of other siblings, may also be observed (Bowlby, 2021). One may need to fill in the requirements of the family, for one or another reason, to comprehend and react to the child’s state.
Treatment and Management
Psychological Therapies
CBT is helpful in the treatment of anxiety in children. Anxiety is a common childhood concern. CBT may assist them in noticing self-sabotaging thoughts. Other helpful interventions include play therapy, which can benefit younger children, since they can express their decline in fear through play (Gillian et al., 2019).
Lifestyle Change
Lifestyle changes should include maintaining a healthy diet, exercising regularly, and getting enough sleep. These changes are beneficial to overall mental and physical well-being.
Parental Support
Parents are the pivotal figures in the decision making process. Responding positively to the child, listening to what they say, and engaging in therapy will greatly help the child.
Case Studies or Examples
Real-life Examples
Emmanuela, a ten-year-old female child who has social anxiety, developed a phobia and was unable to speak in class. Emma’s parents took her to CBT sessions, and Emma was gradually able to get better at controlling her anxiety, and progressively become more perceptive to social situations.
Success Stories
An example includes a twelve-year-old boy named Jake, who was diagnosed with a specific phobia of dogs. Exposure therapy gradually made Jake confront his fear. The support provided was pivotal, as it would have been difficult for him to face the fear on his own (Elbert et al., 2022). He eventually became well-acquainted with dogs, and as time passed, he received a dog as a pet.
Conclusion
Summary of Key Points
Childhood anxiety and phobias are a rampant problem for many children, and young people, but it can be addressed. This paper identified the various types of these disorders, their causes and symptoms, which are essential factors to consider if an early assessment is required.
Call to Action
It is also necessary to discuss childhood anxieties and phobias, and remind people that in such cases, it may be necessary to see a specialist. Some children with disabilities may require the services of personal assistants, and early intervention may positively impact the learner, and their families, as well.
References
Blanco, C., Rubio, J., Wall, M., Wang, S., Jiu, C.J. and Kendler, K.S., (2020). Risk factors for anxiety disorders: common and specific effects in a national sample. Depression and anxiety, 31(9), pp.756-764.
Bowlby, J., (2021). Violence in the family as a disorder of the attachment and caregiving systems. American journal of psychoanalysis, 44(1), p.9.
Boyd, J.H., Rae, D.S., Thompson, J.W., Burns, B.J., Bourdon, K., Locke, B.Z. and Regier, D.A., (2019). Phobia: prevalence and risk factors. Social psychiatry and psychiatric epidemiology, 25, pp.314-323.
Clefberg Liberman, L. and Öst, L.G., (2017). The relation between fears and anxiety in children with specific phobia and parental fears and anxiety. Journal of Child and Family Studies, 25, pp.598-606.
Davis, T.E., Munson, M.S. and Tarcza, E.V., (2019). Anxiety disorders and phobias. Social behavior and skills in children, pp.219-243.
Elbert, T., Schauer, M. and Neuner, F., (2022). Narrative exposure therapy (NET): Reorganizing memories of traumatic stress, fear, and violence. In Evidence based treatments for trauma-related psychological disorders: A practical guide for clinicians (pp. 255-280). Cham: Springer International Publishing.
Gillian, B., Anne, C., Mary, M., Peter, A. and Michael, G., (2019). Exposure and anxiety management in the treatment of social phobia. Journal of consulting and clinical Psychology, 52(4), p.642.
Heimberg, R.G., Holt, C.S., Schneier, F.R., Spitzer, R.L. and Liebowitz, M.R., (2017). The issue of subtypes in the diagnosis of social phobia. Journal of Anxiety Disorders, 7(3), pp.249-269.
REICH, J., Noyes, R. and Yates, W., (2018). Anxiety symptoms distinguishing social phobia from panic and generalized anxiety disorders. The Journal of nervous and mental disease, 176(8), pp.510-513.
Wittchen, H.U. and Beloch, E., (2018). The impact of social phobia on quality of life. International clinical psychopharmacology, 11, pp.15-23.
Millions of people throughout the United Kingdom suffer with social anxiety, something that is characterised by an overwhelming dread of social settings. It refers to a crippling fear of being scrutinised, or the feeling of being embarrassed, in front of other people, which then frequently results in avoidance tactics. According to research, social anxiety affects seven percent of people throughout the United Kingdom at some time in their life, therefore being among one of the most common mental health conditions. Since social anxiety severely lowers someone’s overall quality of life, restricting their social, intellectual, as well as professional choices, it is imperative to recognise and treat social anxiety. Society can lessen the stigma attached to social nervousness by increasing awareness, whilst giving encouragement, allowing those to get the care they need, and to be able to enjoy a more satisfying lifestyle (Budd, 2024).
Causes of Social Anxiety
A person’s social anxiety may result through a confluence of psychological, environmental, and hereditary factors. Given its genetic tendency for running in households, a component of inheritance may therefore be involved. Social anxiety may develop from a variety of environmental factors, including traumatizing social situations, an excessively circumspect or judgmental parenting approach, as well as an absence of social engagement. Social anxiety is frequently connected psychologically to factors including adverse behavioral patterns, excessive fear reactions, as well as inadequate self-worth. According to some cognitive-behavioral concepts, people who experience social anxiety can interpret social risks incorrectly, which causes them to experience excessive dread while avoiding social interactions (Kilford et al., 2024).
Symptoms and Diagnosis
Many symptoms, such as severe dread of social circumstances, an overactive concern with not being acknowledged in social settings, specific fears in relation to being rejected in social situations, are indicative during social anxiety. Emotional states are frequently accompanied by physical symptoms, including perspiration, shaking, fast pulse, nausea, and vertigo. In addition, those who are affected could find it challenging to communicate, to look someone in the eye, or to interact in social gatherings. Mental health practitioners usually use specific criteria found throughout the DSM-5 to diagnose social anxiety. Evaluation of the length and intensity of sensations is necessary for the evaluation, especially where the anxiety substantially impairs day-to-day functioning. To diagnose the prevalence and severity underlying social anxiety, therapists may employ cognitive examinations, self-reported information surveys, as well as controlled discussions (Mind UK, 2024).
Impact on Daily Life
Social anxiety has a major influence on day-to-day living, especially in interpersonal relationships. People find it difficult to keep up intimate relationships with acquaintances, relatives, and spouses, because they are afraid of other people, and worry about the consequences of being judged. Thoughts that they are isolated and alone may result from this. According to reports, forming and maintaining connections may be difficult for many people with social anxiousness, which can negatively impact their psychological state.
Social anxiety may hamper one’s ability to function academically, and professionally, in both employment and school settings. Those impacted may refrain from taking part in talks, speeches, or collaborative tasks, which could impede their ability to advance in their careers, or further their studies. Physical health is also negatively impacted by persistent social anxiety. Long-term anxiety can cause digestive disorders, as well as migraines. Furthermore, social anxiety-related stress raises the possibility of cardiovascular diseases, raising the significance of promptly identifying and treating the disorder (Pavlova et al., 2024).
Treatment and Management
A mix of counselling, as well as self-help techniques, is used to manage social anxiety disorders. The best way includes Cognitive Behavioural Therapy, which focuses on altering unfavourable thinking habits, and thinking processes connected to social anxiety. A characteristic of cognitive behavioural therapy, called Immersion Therapy, contributes to people approaching interactions with others more comfortably as time goes on, hence decreasing anxiety. Additional treatment options, which include mindfulness-based methods, can also help with anxiety management (Winter et al., 2023).
Self-help techniques are essential for controlling anxiety about social situations. Deep breath exercises, confronting unfavourable ideas, easing oneself into social settings that one fears, leading an active existence, with consistent physical activity, along with an appropriate diet, are some important strategies. Attending workshops, or establishing community organisations, can assist with making a contribution to feeling more confident while minimising anxiety (Mechler et al., 2024).
Coping Strategies
Using routines that lessen anxieties, and foster resilience, is part of overcoming social anxiety. Developing a regimen that includes regular exercise, such as yoga or walking, might help lower stress levels. Regularly engaging in gradual muscle loosening, through exercise, or deep breathing practices, can also help to soothe the circulatory system. Keeping journals to monitor performance, as well as your emotional response to social situations, can yield valuable insights, whilst encouraging optimistic thinking. Having support networks is crucial for controlling social anxiety. It is simpler to handle social issues where there is psychological help and support from relatives, close companions, or from group therapy. Open communication about difficulties can improve bonds between people, as well as lessen sentiments of loneliness (Tse et al., 2023).
Strategies for concentration and unwinding, such as meditating with imagery visualisation, is often quite effective in managing anxiety. Continuous meditation encourages a calm and collected mental sharpness. Mindfulness training helps people stay in the moment, along with reducing frequent overanalysing. Incorporating these routines in everyday situations promotes a more composed, balanced attitude toward personal relationships (Anxiety UK, 2024).
Real-Life Stories
Accounts from everyday life of people who have dealt with social anxiety, show the path from hardship to resiliency. A particular individual includes Ellie, an occupational therapist from London, who turned to CBT for assistance, after several years of social distancing. Ellie gained the ability to confront her unfavourable opinions, and she progressively exposed herself in the face of her fears, with the help provided by her psychotherapist. She now handles social situations with assurance, along with having now noticed positive changes throughout her career as a result (Zhang et al, 2024).
Professional viewpoints stress how important it is to ask for assistance. Oxford University psychotherapist, Dr. Lucy Bowes, states that curing social anxiety requires prompt treatment. She emphasises ‘Helping Hands Networks’, along with treatments like Cognitive Behavioural Therapy, can significantly enhance results. Famous psychotherapist, Professor Paul Gilbert, also emphasises the importance of compassion-focused treatment, in assisting people in growing towards oneself, compassion along with lowering the guilt that comes with anxiety about social situations. These illustrations, and professional opinions, show that anxiety concerning social situations management can be managed through the correct assistance (Masters, 2024).
Conclusion
A lot of individuals throughout the United Kingdom suffer from social anxiety, which is a prevalent but treatable ailment. It is triggered by a confluence of psychological, environmental, as well as hereditary variables. It can have a negative effect on one’s physical health, how we connect to others, along with job prospects. But there is help available, from effective therapies, including prescription drugs, self-help initiatives techniques, to Cognitive Behavioural Therapy. Actual situations, experiences, and professional opinions, serve as a reminder that people with social anxiety disorders may reclaim their everyday lives, along with feeling in possession of their condition, when they agree to receive help. It is critical for anyone suffering from anxiety about social situations to keep in mind that improvement is achievable. It is a significant move to seek treatment, whether from a therapist or from community support. Many people have effectively dealt with their nervousness, and have proved to be capable of doing so, even if the process can prove difficult. Rehab is achievable, so it is important to hold onto a positive attitude, as well as practice self-compassion. One can conquer anxiety about social settings, to maintain an even more connected, self-assured lifestyle, with ongoing patience and dedication.
Mechler, J., Lindqvist, K., Magnusson, K., Ringström, A., Krafman, J.D., Alvinzi, P., Kassius, L., Sowa, J., Andersson, G. and Carlbring, P., (2024). Guided and unguided internet-delivered psychodynamic therapy for social anxiety disorder: A randomized controlled trial. Npj Mental Health Research, 3(1), p.21. https://www.nature.com/articles/s44184-024-00063-0
Tse, Z.W.M., Emad, S., Hasan, M.K., Papathanasiou, I.V., Rehman, I.U. and Lee, K.Y., (2023). School-based cognitive-behavioral therapy for children and adolescents with social anxiety disorder and social anxiety symptoms: A systematic review. Plos one, 18(3), p.e0283329. https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0283329
Despite anxiety being a common word heard in today’s language, there are still many misconceptions about the disorder itself. This article will highlight a few, in relation to General Anxiety Disorder, and help unpack them.
Ready?… Let’s go!
“Anyone that worries has anxiety”.
It is quite frequent to hear someone describing their own and/or others worries as anxiety, when it is simply put, a worry. This is often a result of the word ‘general’ in General Anxiety Disorder (GAD), perpetuating the assumption that symptoms are, well, general, and not specific.
This, however, is not the case. “Generalised anxiety disorder is characterised by persistent anxiety and uncontrollable worry, that occurs consistently for at least 6 months.” Furthermore, a diagnosis of this disorder requires specific symptoms to be experienced persistently within the 6-month timeframe.
“Anxiety is ‘All in your head’”.
As anxiety is characterised as a mental disorder, and is often confused with regular, daily worries, people often believe that all symptoms are ‘in your head’, i.e., those who suffer with anxiety just tend to overthink and worry, nothing else.
Although one of the main criteria for a GAD is continuous “excessive anxiety and worry”, the DSM-5 also lists several physical symptoms needed for a diagnosis.
These include:
Restlessness,
Being easily fatigued,
Muscle tension,
Sleep disturbance.
“Anxiety is easy to treat”.
This is a common misconception with a lot of disorders, but is especially prevalent with anxiety. Unfortunately, many people believe you can overcome anxiety by just taking a deep breath, or in some cases, taking medication and having that be that. While these treatments can help individuals cope with anxiety, it is not a ‘cure’.
Alongside every disorder, anxiety presents differently in different people, therefore finding the correct treatment and executing it can be difficult. A study found that “27.6%” of those with anxiety received treatments, “only 9.8% received possibly adequate treatment.” This is not to say that anxiety cannot be managed or treated, it just shows that it isn’t always as simple as some may believe.
There are many misconceptions about anxiety disorders. The most important thing to remember is everyone’s experience is unique, whether that’s having the disorder themselves, or knowing someone with the disorder. The most important thing to do is ask questions! You may not find the answer to something if you don’t ask.
References
Alonso, J. et al., 2018. Treatment gap for anxiety disorders is global: Results of the World Mental Health Surveys in 21 countries. Depression and anxiety , 35(3), pp. 195-208.
American Psychiatric Association, 2013. Generalized Anxiety Disorder. In: Diagnostic and Statistical Manual of Mental Disorders. 5 ed. Arlington, VA: American Psychiatric Association, pp. 222-226.
Liu, X. et al., 2024. Thirty-year trends of anxiety disorders among adolescents based on the 2019 Global Burden of Disease Study. General Psychiatry, 37(2).
Stein, M. B. & Sareen, J., 2019. Generalized Anxiety Disorder. The New England Journal of Medicine , 373(21).
Summer in Britain is always a challenging period. Dealing with FOMO becomes a real struggle when your whole social media is filled with exotic travels, and warm summer evenings that are obviously abroad, since it’s August, and it’s still raining here! As someone who’s just graduated, and is enjoying the probable last “long” summer, time for resting has been replaced with feelings of loneliness, burn out, and anger at the weather. So here are some things I have been doing to try and just relax in the rare moments of sun, and be grateful for the time off.
My feed has been full of friends and strangers documenting, and rightly so, their glamorous holidays all across the world, so scrolling in bed surrounded by rain has felt pretty dull in comparison. The obvious fix, which is easier said than done, has been to limit my screen time on social media, to avoid consuming as much of this content as I have been.
But in a state of boredom, one of the automatic things we do nowadays is go on our phones to kill time. Now I have some free time, I have really enjoyed picking hobbies back up that I had to abandon during the busy exam season at university. Reading for leisure, rather than my English degree, was something I let slip in order to prioritise work, and so this summer I have made a big effort to reignite my love for reading outside of academia. Try replacing screen time with practicing whatever hobby you have enjoyed in the past which might have been cut to make space for work, or pick up a new one entirely!
As we live in a sometimes-sunny country, it’s so important to try and make the most of the warm dry weather we are rarely allowed. “Outside hobbies”, such as walking, exercise, and gardening, are not only much more enjoyable in the summer sunshine, but also greatly improve our health. Us brits have an automatic Vitamin D deficiency due to the lack of sunshine we get all year, and high Vitamin D is directly correlational to improved mood. Of course, still applying suncream, getting just 10 minutes of sunlight exposure can really help increase these levels, and thus the summer blues.
But it’s also good to remember not to feel guilty if we don’t make the most of the sun. Putting too much pressure on making these summer days “perfect” can actually make them less enjoyable if there are either unrealistic expectations placed on them, or the build up to them causes too much anxiety. Knowing your limitations when it comes to socialising, being away from home, or doing too much activity is vital when tackling these “exciting” days out. The heat only makes me feel more overwhelmed, sweaty and exhausted, and so factoring this extra detail into my plans makes sure I know my limits.
Summer always provides the danger of expectation vs reality, and it’s important to remember that even on social media, no one’s life or holiday is ever perfect. Whether it’s struggling with body image, or the anxiety of being far from home, it’s important to try and stay present in your own moment, and try not to compare yourself to others you see on social media or around you.
I personally sometimes struggle with the transition itself, and often find myself looking forward to the flight home, and that’s okay! If you also struggle with this, maybe bring some creature comforts like your favourite snacks, or a mug for your breakfast tea with you, just to keep some of your normal routine in place, even when on holiday. Equally, if there’s jet lag involved, then endeavouring to get as much sleep as possible, at the correct times can really help overall with feeling more settled in a different country. Having done my year abroad in South Korea, not sleeping on the flight – although painful at the time – ultimately really helped me align my sleep schedule quicker than I might have done.
For those of us who have to fit in a holiday between work weeks, I’d also recommend not sleeping on the flight on the way back, unless of course it’s a Sunday night flight! Getting back into your normal routine, starting with sleep, will definitely help readjust back to real life.
It’s really important to attempt to completely switch off and relax when you’re on time off, and so setting boundaries with your workplace prior to your holiday is vital. A lot of people struggle either with saying no to working on holiday, or switching from work-brain to holiday-brain. Combined with the post-covid era of Zoom and Teams, it can be very easy to slip into remote working even when on time-off.
However, it’s good to remember that taking a proper break from all work will help renew productivity far more than trying to half-work throughout a holiday. Burn out is a real issue, and so ultimately having a complete break, even if you feel less productive, will overall help exponentially with increased motivation and quality of work when you’re back in the workplace.
If you’re not taking a holiday this year, the same relaxation theory applies to sunny – or rainy – weekends. If you can, try and do a little bit of travelling to somewhere local, or even a nice long walk in a park, or nearby countryside. Getting away from your home in whatever context is always refreshing, particularly when the weather’s nice. Exploring somewhere nearby, or going to a restaurant or activity you’ve been wanting to try can also be a nice excuse to relax, and try something new.
Going somewhere local can also be a lot less stressful, and curb the travel and transition anxiety that comes with a foreign holiday, and can be easier to arrange with family and friends. Hosting a summer get-together like a BBQ or, if it rains, dinner and drinks inside, can also place the control back in your hands, and still be a nice excuse to have some summery fun!
Overall, summertime in Britain doesn’t always deliver what we want it to, and sometimes neither do holidays abroad! But by endeavouring to just stay in the moment, and enjoy the time you have to either relax or have fun with your loved ones, is so important to helping reinvigorate your energy levels before the winter rolls around.
One of the most horrible things that anxiety can do is turn something that is supposed to be exciting and fun into an awful experience. I always found that holidays were particularly difficult for me. Instead of being excited in the weeks prior to going on holiday, I could just feel a daily increase in anxiety as the days got closer.
I have been fortunate enough to have had a fair amount of family holidays in my life, often abroad, and I always felt so guilty that I’d approach these occasions with a feeling of dread and anxiety instead of excitement. I realised that airports, in particular, were major triggers for panic attacks. Between the manic queuing and the waiting around at a gate, and the impending anxiety of feeling claustrophobic on aeroplanes, airports were the physical embodiment of seemingly every anxiety trigger I had. However, over the years, airports have become much easier for me, and so I wanted to give three small tips that I have found have helped me significantly.
1. Keep Yourself Busy
I found that my most anxious moments were whenever I was standing still. Things like standing in queues, with only my mind to occupy myself, was a quick way for me overthink the situation and I was unable to calm myself down.
Now, I make sure that I have something on me to distract and tear my mind away from thinking about any and all anxious thoughts. I would always recommend carrying a book with you, especially one that you particularly love or are invested in. However, I have equally found books difficult to focus on when I am becoming anxious, and so I always carry crossword or sudoku books with me. I find that these are very good at distracting me because I have to think to work out the answers.
Generally, I found that keeping my mind busy during these slow moments of being at the airport, meant that I was able to regulate my own anxiety about the situation, and I would have an easier experience.
2. Do What You Need To Do
There is no set of rules of how to cope and manage anxiety, you learn from your own experience. I always felt so much guilt about feeling like I was being a nuisance at airports, that my attempts to try and be less anxious only made me more anxious. As I got older, it became so important for me to understand that I do have a voice in these situations, and I am able to advocate for myself. It took a lot of practice, but over time I felt so much more confident to actually speak that I could tell others what I needed in that singular moment, whether that be a distraction, or time on my own. Do not be afraid to speak up about what you need to do for your own mental health. It actually does help everyone around you to know what they can do to make stressful situations easier for you.
3. Give Yourself Time
The last thing you want to be doing is rushing around an airport. I would always ask that we would get to the airport at least half an hour early, because otherwise I would get so stressed over the possibility that we might actually miss our flight. Doing everything at your own pace may seem impossible when gates close at a certain time, and flights depart at a certain time, but I have found that taking it one step at a time really helps me.
However, this tip also applies to the mental aspect. Give yourself time to try and manage these anxieties. One of the hardest things for me to accept was that not everything can be fixed immediately. It has taken me six years to be able to eat before a flight, but the feeling when I was actually successful was indescribable. They are slow steps, but eventually, you’ll look back and realise just how far those steps have taken you.
Obviously this small list is not a cure to all airport anxieties that people may face. All I can do is to speak of the things that have helped me over the years, and made both airports and flying a much easier experience for me, and those that I was travelling with. Trust in yourself to know what is best and easiest for you to do.
If you have a fear of flying, you could book a course of Single Session Mentoring to coincide with the day of your flight.
This article aims to identify various methods of dealing with the anxiety problem by encompassing cognitive and behavioural therapy (CBT), mindfulness training, and goal setting planning. It also underlines the need to focus on self-care and taking the professional support of specialists to improve people’s mental well-being and foster a resistant capacity.
Anxiety is a type of mental health issue suffered by millions of people that influence daily living and overall quality of well-being. It’s pervasive nature can lead to constant pressure and can cause cognitive distress in one’s thinking process and emotional functioning. It is important to equip people with anxiety with genuine tools and strategies that will help them manage their anxiety effectively. In this way, using practices like strategies like cognitive-behavioural techniques (CBT), mindfulness practice, and enhanced goal- setting can facilitate clients’ skills to control anxiety and optimize their quality of life.
2. Understanding Anxiety
Anxiety is an umbrella term used to describe a wide range of states that can be observed in people’s daily lives, ranging from everyday worries to clinically significant disorders (Huggins, 2024). Normal anxiety is a pathological response to stress, which is normal and physiologically helps a person to prepare for challenging situations. It is temporary and corresponds to the degree of the stressor in question. For instance, experiencing anxiety before a job interview may increase performance due to an increase in awareness and attention. On the other hand, clinical anxiety is defined as excessive, persistent, and irrational worrying that negatively affects daily tasks (LeDoux and Pine, 2016). Other conditions labelled under this category include Generalised Anxiety Disorder (GAD), Panic Disorder, and Social Anxiety Disorder which should be treatable with the assistance of a professional intervention (Cheng and McCarthy, 2018).
Common symptoms of anxiety contain physical manifestations like high heart rate, sweating, body shaking as well as stomach upsets. Some examples of psychological symptoms include an increased rate of worrying, restlessness, irritability and inability to focus. Triggers include inheritance, abuse genetic predisposition, traumatic experiences, chronic stress and some medications. Timely identification of the aforesaid distinctions and triggers is important towards designing efficient interventions (LeDoux and Pine, 2016).
3. Cognitive-Behavioural Techniques
Thought Challenging
This technique entails recognizing and evaluating the nature of the negative thinking style. People analyse the pros and cons of their ideas and find them prejudiced mostly (Chawathey and Ford, 2016). For instance, the thought “I will fail” requires one to counteract it by recounting previous achievements to get a healthier reaction of “I have succeeded before, and I am now ready”.
Behavioural Experiments
Among these is the one that entails putting into practice anxious predictions in real-life situations. For instance, a client diagnosed with social anxiety may go to a social gathering to determine whether their fear of being judged is accurate. Nevertheless, through confronting the fear by noting the outcome, a person can find their anxious prediction is merely exaggerated with their negative thoughts, but in reality they are less anxious (Dagnan, Jackson and Eastlake, 2018).
Graded Exposure
In this approach, a person is gradually exposed to frightening and challenging conditions or stimuli. This means that beginning with lower levels of difficulty like speaking in front of a few people, the confidence level is gradually developed as people seize higher levels of difficulty. Generically, it reduces fear reactions and increases resilience (Call, Miron and Orcutt, 2014).
4. Mindfulness and Relaxation Practices
Mindfulness Meditation
Practices like mindful breathing exercises and body scans decrease anxiety through the mindful presence in the current reality. This good practice enables a person to observe their thought process without judging, thereby reducing their impact and strengthening the ability to control emotional regulation (Luberto et al., 2020).
Deep Breathing
As diaphragmatic breathing stimulates the parasympathetic nervous system, it helps to counter the effect of stress response and anxiety disorders. It also increases oxygenation and relaxes; thus, it is a practical method for reducing stress in the current interdependence.
Progressive Muscle Relaxation
This practice is consciously contracted and then relaxed to enhance the physical body’s awareness to reduce anxiety-related tension. In addition to fighting stress, it also teaches people to orient themselves to signs of physical discomfort at their initial stage.
5. Goal Setting and Action Planning
Targeting SMART goals is a tool that helps to maintain motivation and define all components to ensure clear progress tracking. The SMART target, stands for Specific, Measurable, Achievable, Relevant, and Time-bound. For example, the goal of “reducing anxiety” is much more effective than practising 10 minutes of meditation daily for the next month (Jacob et al., 2022).
Fig: Smart Goal
Source: Author
Behavioural Activation
Fig: Behavioural Action Source: Author
Behavioural activation entails doing something to change the state of affairs at least by undertaking some simple tasks that exclude withdrawal, which is a common feature of anxiety. For instance, taking a walk or having scheduled social activities can go a long way in improving mood and decreasing anxiety (Cassell, Beattie and Lawrence, 2018).
6. Seeking Professional Support
It is highly important for people experiencing anxiety to address the problem with the help of professionals since anxiety treatment entails factors that are more or less outside of self-help options. A specialised form of treatment, Cognitive-Behavioural Therapy (CBT) offers structured interventions aimed at assisting an individual and altering maladaptive thought patterns and behaviours (Reardon et al., 2018).
Counselling is an approach that involves talking through problems and feelings, while finding healthy ways of dealing with them, on the other hand, coaching entails goal-oriented support like planning, preparing and executing strategies for achieving personal and professional goals.
7. Self-Care Strategies
Effective self-care measures are useful in supporting the management of anxiety. Adequate sleep is basic because sleep greatly influences cognition function and emotional regulation. The symptoms of anxiety can be eased if one chooses to stick to a set routine for sleep and ensure that the restful environment can alleviate anxiety. Hunger also should be emphasised; a properly balanced diet with the required amount of nutrients is useful for the brain and significantly helps to normalise mood swings, one should limit caffeine and sugar intake which can lead to anxiety (Pilkington and Wieland, 2020).
Another significant factor is regular exercise that helps relieves stress due to the production of endorphins in the body. Also, healthy relationships enhance emotional support and nurture a sense of belonging that reduces feelings of anxiety. Engaging with other people, having friends, and participating in community events makes people emotionally stronger and provides a very positive reference to anxiety. People can combine these self-care techniques to make a comprehensive strategy for dealing with anxiety more effectively (Call, Miron and Orcutt, 2014).
8. Building Resilience
Building resilience is essential to manage anxiety since the person will be able to bounce back from each failure and be able to handle all stressful situations. Strategies like flexibility enable a person to change easily without getting stressed up in a given situation. Proper problem-solving skills empower people to take actions that help to prevent or solve problems and this helps in preventing feelings of helplessness (Reardon et al., 2018).
Emotional regulation is another aspect of resilience. It embraces one’s capacity to approach and manage emotions appropriately. Techniques such as mindfulness and cognitive revaluation help in keeping emotional stability and thus prevent anxiety from escalating. Therefore, the improvement of these skills allows the person to develop a strong ground on which they will be able to cope with anxiety and support mental health (Simco, McCusker and Sewitch, 2014).
Conclusion
Here are some key tools and techniques that may be useful when experiencing anxiety, which include cognitive behavioural techniques, mindfulness and relaxation strategies, as well as developing accurate and specific SMART goals, and seeking professional help. These strategies enable people to regain control of their mental health status. Self-promoting and helping others with anxiety is important, which will therefore contribute to a healthier mental state.
References
Call, D., Miron, L. and Orcutt, H., 2014. Effectiveness of brief mindfulness techniques in reducing symptoms of anxiety and stress. Mindfulness, 5, pp.658-668.
Cassell, V.E., Beattie, S.J. and Lawrence, G.P., 2018. Changing performance pressure between training and competition influences action planning because of a reduction in the efficiency of action execution. Anxiety, Stress, & Coping, 31(1), pp.107-120.
Chawathey, K. and Ford, A., 2016. Cognitive behavioural therapy. InnovAiT, 9(9), pp.518-523.
Cheng, B.H. and McCarthy, J.M., 2018. Understanding the dark and bright sides of anxiety: A theory of workplace anxiety. Journal of Applied Psychology, 103(5), p.537.
Dagnan, D., Jackson, I. and Eastlake, L., 2018. A systematic review of cognitive behavioural therapy for anxiety in adults with intellectual disabilities. Journal of Intellectual Disability Research, 62(11), pp.974-991.
Gaesser, A.H., 2018. Befriending anxiety to reach potential: Strategies to empower our gifted youth. Gifted Child Today, 41(4), pp.186-195.
Huggins, A., 2024. Anxiety to Empowerment: Exercises & Meditations to Stop Stressing & Start Engaging. Llewellyn Worldwide.
Jacob, J., Stankovic, M., Spuerck, I. and Shokraneh, F., 2022. Goal setting with young people for anxiety and depression: What works for whom in therapeutic relationships? A literature review and insight analysis. BMC Psychology, 10(1), p.171.
LeDoux, J.E. and Pine, D.S., 2016. Using neuroscience to help understand fear and anxiety: a two-system framework. American Journal of psychiatry, 173(11), pp.1083-1093.
Luberto, C.M., Hall, D.L., Park, E.R., Haramati, A. and Cotton, S., 2020. A perspective on the similarities and differences between mindfulness and relaxation. Global advances in health and medicine, 9, p.2164956120905597.
Pepping, C.A., Walters, B., Davis, P.J. and O’Donovan, A., 2016. Why do people practice mindfulness? An investigation into reasons for practising mindfulness meditation. Mindfulness, 7, pp.542-547.
Pilkington, K. and Wieland, L.S., 2020. Self-care for anxiety and depression: a comparison of evidence from Cochrane reviews and practice to inform decision-making and priority-setting. BMC complementary medicine and therapies, 20, pp.1-15.
Reardon, T., Harvey, K., Young, B., O’Brien, D. and Creswell, C., 2018. Barriers and facilitators to parents seeking and accessing professional support for anxiety disorders in children: qualitative interview study. European Child & Adolescent Psychiatry, 27, pp.1023-1031.
Rodricks, K.C., 2023. Examining the influences of anxietyamong students, coping styles and the use of self empowerment techniques (Bachelor’s thesis, University of Twente).
Simco, R., McCusker, J. and Sewitch, M., 2014. Adherence to self-care interventions for depression or anxiety: A systematic review. Health Education Journal, 73(6), pp.714-730.
Anxiety is a quite common emotional experience that everyone encounters at some point in their lives. It is quite normal to feel anxiety in response to certain situations. Chronic anxiety can significantly impact someone’s daily life and overall well-being. Anxiety is a feeling of worry, nervousness, or unease about something with an uncertain outcome (Kawa, 2019). It can come in many forms. That includes generalised anxiety disorder, social anxiety disorder, panic disorder and specific phobia. The symptoms of anxiety can range from mild to severe. This can also include physical, emotional, and cognitive components. Managing anxiety effectively sometimes requires more than just individual effort. Collaborative support is required in this very case. Professional help from therapists and counsellors, emotional and practical support from No Panic and emotional support from friends and family can play a very important role. And this essay will dive deeper into the nature of anxiety. This essay will also explore the causes, symptoms and different types. After analysing this essay will provide practical approachable tips and strategies for building and using a robust support network for leading a better fulfilling life.
Anxiety is a natural stress response. And they are characterized by feelings of worry, apprehension, and fear about future events (Gaynor, 2016). There are several types of anxiety. They are generalized anxiety disorder, social anxiety disorder, panic disorder, specific phobias, obsessive-compulsive disorder, and post-traumatic stress disorder. Generalized anxiety disorder is characterized by chronic and excessive worry about various aspects of life (Freeston and Meares, 2015). Social anxiety disorder involves intense fear and avoidance of social situations due to the concern about being judged. Another type is panic disorder which is marked by unexpected panic attacks. These are sudden episodes of intense fear. Specific phobia is a situation where the fear of height, flying and shortness of breath is included. Obsessive-compulsive disorder is recognized by persistent and unwanted thoughts and repetitive behaviours. And finally, post-traumatic stress disorder can be developed after experiencing a traumatic event (Association, 2021).
Figure: Understanding Anxiety (Fulton, 2024).
Common Symptoms and Their Impact on Daily Life
There are some common symptoms like physical, emotional and cognitive symptoms. Physical symptoms can be increased heart rate, sweating or muscle tension. Emotional tension can be persistent worry, fear or restlessness. The cognitive symptoms are difficulty concentrating, racing thoughts and constant overthinking (Miller, 2018). If those symptoms can be seen in a person, then it can be said that the person is suffering from anxiety. Their impact can be serious on daily lives. Anxiety can make daily life more challenging. Persistent anxiety can strain relationships with family, friends and colleagues. Continuous feelings of worry, fear and unease can lead to emotional depression and a lower quality of life.
A good supporter or mentor is someone who is characterized by empathy, patience and understanding. They have good listening quality and they provide a safe space for the individuals to express their feelings. They are being reliable and consistent in their support. And they can significantly help the person who is struggling with anxiety (Hoy, 2016). So that they can feel more secure and less isolated. While offering support it’s very important to be careful of certain behaviour. A supporter should validate their feelings without minimizing their experiences. And they shouldn’t dismiss their anxiety just by saying just relax or get over it. This type of comments can be very frustrating or often unhelpful (Small and Vorgan, 2019). Dealing with someone who has anxiety needs special sensitivity and care. That can start by expressing concern in a non-judgmental way. For example, I’ve noticed you seem a bit down lately, this kind of statement can start a conversation which can give the person an opportunity to talk about his situation. The supporter needs to reassure them that they have the ability and interest to support that person.
Figure: The role of a supporter (Simply Psychology, 2024).
Active listening involves giving full attention to the person who is speaking. And in this period the listener should show the speaker empathy and validate their feelings. They should not interrupt and must reflect on what they hear. Simple breathing exercises like 4-7-8 techniques can help them with muscle relaxation and better mental health (Mogan, Elliott and Smith, 2015). The supporter must help them to set achievable goals for the betterment of their mental health. They can set a daily routine for their self-care and relaxation. And creating progress in their routine will boost their confidence and sense of control.
Figure: Helping others with anxiety (group or, 2024)
It’s very important to understand signs that professional help may be necessary. If the person’s anxiety is persistent or if they express feelings of hopelessness, it’s time to encourage them to seek professional support. Discussing for therapy of medication can be tricky. First, express concern and support by saying something nice. This can trigger the concern or need for a therapist. If medication is necessary then reassure them that it’s a common and effective treatment option. That can help them a lot (Allan, 2021). Resources for professional help can be provided. That will make their life much easier. Starting with a primary care physician. Online options are also much more effective nowadays in terms of mental support. Many organizations offer hotlines and online chat services for instant support.
Supporting someone with anxiety can be emotionally and mentally demanding. It’s very important to prioritize caregivers’ self-care to maintain well-being. So that they can continue providing effective support. Self-care can help the caregiver’s emotional and mental energy to help others. Setting clear boundaries is very important to prevent burnout. Proper limits need to be established on time and emotional energy (Fitzpatrick, 2015). Communicate those boundaries respectfully. So that everyone gets clear while the caregiver is there to help. And never hesitate to seek help for yourself. Talking to a trusted friend, family member, mentor or therapist about the experience can provide much-needed relief and perspective. Taking steps to address own emotional needs can make sure to become a strong and effective supporter.
To understand and regulate anxiety, anyone must comprehend the symptoms and their causes. For help to better understand your anxiety, you can call the No Panic helpline every day between 10am and 10pm, on 0300 7729844. A person may also be able to tell if there is a need for help from a doctor. It is important for those who have anxiety disorders to always remember that asking for assistance shows how strong they are. Among other things, a group of people showing kindness and passion can create a resilient community.
Allan, R. (2021) How to Help Someone with Anxiety: A Practical Handbook.
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Fitzpatrick, C. (2015) A short introduction to helping young people manage anxiety. Jessica Kingsley Publishers.
Freeston, M. and Meares, K. (2015) Overcoming Worry and Generalised Anxiety Disorder, 2nd edition: A self-help guide using cognitive behavioural techniques. Hachette UK.
Fulton, S. (2024) Understanding anxiety: symptoms, management, and treatment options. https://anytimecounselling.com.au/understanding-anxiety-symptoms-management-and-treatment-options/.
Gaynor, K. (2016) Protecting mental health.
grouport (2024) Embracing Community Support: The role and impact of anxiety Support Groups | Grouport Journal. https://www.grouporttherapy.com/blog/anxiety-support-groups.
Hoy, W.G. (2016) Bereavement groups and the role of social support: Integrating Theory, Research, and Practice. Routledge.
Kawa, K. (2019) What happens when someone has anxiety? Greenhaven Publishing LLC.
MEd, S.L. (2023) How to help someone with anxiety. https://www.verywellmind.com/how-to-help-someone-with-anxiety-5089005.
Miller, A. (2018) The Anti-Anxiety Diet: A Whole Body Program to Stop Racing Thoughts, Banish Worry and Live Panic-Free. Simon and Schuster.
Mogan, C., Elliott, C.H. and Smith, L.L. (2015) Overcoming Anxiety for Dummies – Australia / NZ. John Wiley & Sons.
Otr/L, S.B. (2023) Anxiety and anxiety disorder symptoms. https://www.verywellhealth.com/anxiety-symptoms-5086955.
Simply Psychology (2024) A study of social anxiety and perceived social support. https://www.simplypsychology.org/social-anxiety-and-perceived-social-support.html. Small, G., MD and Vorgan, G. (2019) The Small Guide to Anxiety. Humanix Books.
