It’s been a difficult year for many of us, with many unforeseen circumstances we couldn’t have possibly imagined. There’s no surprise then, that our anxiety levels are at an all-time high, as discovered in a study by King’s College London. However, there’s a difference between feeling anxious and experiencing an anxiety disorder, and I am here to clarify what it means to experience the latter.
What is anxiety?
You’ve probably heard about anxiety many times, but what does it actually mean to experience it? Anxiety is a common mental health problem that refers to being in a persistent state of worry or displaying excessive amounts of fear. Everyone worries about things now and again, but to suffer from anxiety means that worrying has a debilitating impact on your daily life.
Symptoms of anxiety
Symptoms of anxiety will vary depending on the disorder, but most anxiety conditions will involve several or most of the symptoms detailed below. The following symptoms will be most accurate in depicting people suffering from Generalised Anxiety Disorder (GAD).
Physical symptoms
- Feeling light-headed or dizzy
- Sweating or feeling hot
- Increased heart rate
- Panic attacks
- Gastrointestinal problems
- Rapid breathing or hyperventilation
- Nausea or painful stomach
- Aches and pains in your body
- Feeling weak and tired
- Insomnia
- Changes in sex drive
Mental symptoms
- Feeling nervous, irritable, or tense
- Low mood and depression
- Experiencing a sense of impending danger or fearing the worst
- Constantly worrying about things
- Needing reassurance from other people
- Feeling like everyone is watching you
- Derealisation: a form of disassociation where you feel like the world isn’t real or you’re not connected to it
- Depersonalisation: a form of disassociation where you don’t feel connected to yourself, as if you’re watching yourself from an outside perspective
How do I cope with anxiety?
Below I've listed some tactics you can use to help cope with symptoms of anxiety. These methods can’t replace professional help, but might offer a sense of calm to you when you need it:
- Breathing and mindfulness exercises. There are plenty of techniques you can use to calm yourself down, and we have several mindfulness courses that will teach you some of the best methods.
- Distracting yourself with friends, family or hobbies. Sometimes we just need to be around people who love us or spend time on hobbies that distract us from feelings of negativity.
- Using self-care strategies. Some of our favourites include running a bath, lighting candles, listening to calming music and meditating.
- Exercising. It may be the last thing on your mind, but exercising releases endorphins and reduces tension. Find out more about the healing benefits of exercise with Trinity College Dublin’s online Exercise Prescription course.
- Writing in a diary. Writing has the power to let you release emotions, discuss worries, and check whether your fears are rational or not. Sometimes it can really help to get your thoughts down on paper.
- Going to bed early. Sleep is a hugely important factor in maintaining mental health, and you can improve your own sleep on this Sleep Deprivation: Habits, Solutions and Strategies Teach-Out course by the University of Michigan.
- Eating healthy, balanced meals. The food we eat can have a huge impact on our emotional wellbeing, as it is literally fuel for our bodies. Try a nutrition course to learn about how you can use food to improve your mental health.
Final thoughts
Hopefully, this article has helped you to understand anxiety disorders a little bit better, and we hope you feel more able to help yourself or someone else who may be having a hard time. Understanding your mental health is so important and a big part of being able to take care of yourself.
