Anxiety/Stress/Panic

Anxiety is a natural and adaptive response that helps humans cope with stressors or perceived threats. It is a normal part of life and can manifest as feelings of unease, worry, or fear. However, when anxiety becomes excessive, prolonged, or interferes with daily life, it may be indicative of an anxiety disorder.

Key features of anxiety:

Excessive Worry

Physical Symptoms, increased heart rate, muscle tension,restlessness, sweating, trembling and fatigue.

cognitive Symptoms, racing thoughts, irritability, difficulty concentrating, heightened sense of alertness.

Avoidance Behaviors, steering clear of situations or activities that can trigger anxiety.

Sleep Disturbances

Emotional Distress, intense emotions, fear, aprehension, sense of impending doom.

Managing stress, anxiety and panic involves a combination of lifestyle adjustments, coping strategies and therapeutic interventions. Ifc you are experiencing severe anxiety or panic use some of thesze strategies to help 

• Deep Breathing: Practice deep breathing to ac tivate the relaxation response and calm the nervous system. Inhale deeply through your nose and hold for a moment, exhale slowly through your mouth.
• Mindfulness Meditation: Engage in mindfullness practices to bring your attention to the present moment. This can help break the cycle ofc anxious thoughts.
• Progressive Muscle Relaxation (PMR): Systematically tense and then relax different muscle groups to release physical attention and promote relaxation
• Regular Exercise: Incorporate regular physical activity into your day such as a 20 minute walk. This has been shown to reduce stress and anxiety.
• Healthy Lifestyle Habits: Prioritze sufficient and quality sleep, maintain a balanced diet. and limit stimulants like caffeine.
• Establish Routine: Create a daily routine to provide structure and p;redictability, 

 which can be reassuring during stressful times. 

• Limit Exposure to Stressors: Identify and manage sources of stress where possible. Set realistic goals and prioritise tasks to avoid feeling overwhelmed.
• Social Support: Share your feelings with trusted friends or family members. Social connections can provide emotional support and perspective.
• Limit screen Time: Reduce exposure to news and social media, especially if they contribute to feelings of stress and anxiety. Take breaks from screens to relax your mind.
• Professional Support: Consider seeking help from a mental health professional, such as a therapist or counsellor, who can provide tools, guidance and support tailored to your individual needs.