Introduction
It is natural for humans to experience worry; this primal instinct has been a cornerstone in the survival of our species. Over millennia, we’ve evolved to sense danger and respond rapidly, readying our bodies for fight or flight by increasing our heart rates and breathing more quickly. However, in our modern world, this once life-saving mechanism can misfire. We are not facing saber-toothed tigers anymore, but the confusing tangle of work, relationships, and past traumas can trick our bodies into a constant state of high alert. This prolonged state of alertness is known as generalised anxiety disorder, a condition that can be severely debilitating.
In the throes of an anxiety disorder, the fears and worries are not only persistent but also overwhelming, disrupting daily functions and relationships. It’s essential to understand that experiencing anxiety in the context of a disorder isn’t indicative of personal failure or weakness; rather, it’s an overstimulated physiological response that can be managed and treated.
Diagnosis of Anxiety According to the DSM-5
The Diagnostic and Statistical Manual of Mental Disorders, Fifth Edition (DSM-5), defines generalised anxiety disorder (queGAD) as characterized by:
- Excessive anxiety and worry, occurring more days than not for at least 6 months.
- Difficulty controlling the worry.
- The anxiety is associated with at least three of the following symptoms: restlessness, fatigue, concentration problems, irritability, muscle tension, sleep disturbances.
It is crucial to note that the DSM-5 serves as a research tool and may not provide exhaustive diagnostic criteria. In a clinical setting, the diagnosis could differ based on a broader range of symptoms and behaviors.
Practical Questions
One of the challenges in diagnosing anxiety is that individuals, especially young people, often fail to recognise that their symptoms are part of a larger and a readily treatable condition. Asking the following questions can be an excellent first step in identifying anxiety:
- Over the last two weeks, have you felt nervous, anxious, or on edge?
- Over the last two weeks, have you been unable to stop or control worrying?
Answering ‘yes’ to these questions generally leads to a more detailed assessment. Tools like the GAD-7 questionnaire can be extremely useful in this context, offering a more granular evaluation of the anxiety levels.
Available Treatments for Anxiety
Gaining a good understanding of anxiety can be a vital first step in the treatment journey, helping to dispel common myths and reduce the associated stigma.
Being aware and seeking treatment can open doors to a variety of approaches that can manage and alleviate symptoms effectively, and thereby helping you to live a more fulfilling life.
Breathing Techniques
Simple practices like box breathing—inhaling for four seconds, holding the breath for four seconds, exhaling for four seconds, and holding the breath again for four seconds—can help manage acute symptoms. There are many other breathing techniques that has been found to be useful. You can even get some coaching for this from professionals like Breathingworks.
Counseling
Counseling is by far the best treatment step for mild and moderate anxiety, and a great adjunct in tackling severe anxiety. Structured therapies like CBT with a trained clinical psychologist have proven to be effective in treating various forms of anxiety. The goal is to help individuals understand their thought patterns and learn coping mechanisms.
Lifestyle Changes
Regular exercise, a balanced diet, and adequate sleep can significantly impact one’s mental well-being and contribute to the management of anxiety.
Medications
Pharmacological treatments, particularly selective serotonin reuptake inhibitors (SSRIs), can be useful for managing anxiety. Commonly prescribed SSRIs for this condition include citalopram, escitalopram, sertraline, and fluoxetine. Each of these SSRIs has its own set of attributes and possible adverse effects. Close medical supervision is essential for effectively managing potential side effects, such as sexual dysfunction, gastrointestinal issues, increased anxiety symptoms, sleep disturbances, and in rare instances, exacerbated depression or thoughts of suicide.
While very effective in controlling anxiety, due to issues with addiction and cognitive decline especially in long-term use, benzodiazepines such as diazepam and lorazepam are only reserved for short-term use.
Getting Help
It’s important to acknowledge that anxiety frequently occurs alongside other mental health disorders, such as depression. If you or someone you know is showing signs of anxiety or any other mental health issue, don’t hesitate to consult with qualified healthcare professionals for an accurate diagnosis and tailored treatment options.
If immediate support or assistance is required, several helplines are available to provide expert guidance:
- For round-the-clock support from a trained counselor, call or text 1737.
- Lifeline is available at 0800 543 354 (0800 LIFELINE) or via free text at 4357 (HELP).
- The Suicide Crisis Helpline can be reached at 0508 828 865 (0508 TAUTOKO).
- For general health inquiries, Healthline is available at 0800 611 116.
- Samaritans can be contacted at 0800 726 666.
Remember, seeking help is not a sign of weakness but a step toward recovery and well-being.
Conclusion
Anxiety can be a crippling condition, but it’s important to remember that it’s also treatable. The first step towards a healthier life is recognising the signs and seeking professional help. With appropriate diagnosis and a tailored treatment plan, managing anxiety is entirely within reach.
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