Coping with anxiety: types, symptoms and treatments

It’s safe to say that most of us have probably experienced anxiety before. Perhaps you’ve felt anxious before taking an exam or a driving test, or maybe you’ve been nervous before getting on a plane or attending a social event. While these levels of unease are perfectly normal and sometimes helpful, some people find their anxiety difficult to control, which can take a toll on their everyday life.

Each week, one in six adults experience symptoms of a common mental health problem such as anxiety. It’s thought that about 30% of us will struggle with an anxiety disorder at some point in our lives, with women almost twice as likely to be diagnosed with anxiety as men.

But what actually is anxiety? And how can we cope with it?

What is anxiety?

Essentially, anxiety is an intense type of fear that is preoccupied with future-based worries or perceived threats. It wrongly activates your ‘fight or flight’ response when there is often no real threat present.

An anxiety sufferer will often ask themselves or others ‘what-if’ questions, for example ‘What if I faint at work?’ or ‘What if I get sick at the restaurant?’. Although sometimes this type of thinking is useful, the ‘what-if’ thought cycle can become problematic when it turns into chronic worrying and interferes with your ability to function.

Anxiety can cause feelings of dread, loneliness, hopelessness and an impending sense of doom. However, anxiety isn’t just about scary or negative thoughts. It has the potential to affect not only our feelings, but also the way we behave. We can become withdrawn and irritable, with these behaviours then turning into actual physical symptoms, such as headaches and stomach upset, which can manifest the problem further.

Although anxiety is very distressing and can be challenging to live with, there are steps you can take to help manage your anxiety.

The different types of anxiety

There are several types of anxiety and everyone will experience anxiety differently. Some people suffer from sudden panic attacks while others may have a fear of social events or have a constant, more general anxiety.

The main types of anxiety are:

Generalized anxiety disorder (GAD)

This is the most common and broadest type of anxiety. It revolves around excessive, frequent worries about various different parts of everyday life. People with GAD feel anxious almost every day and rarely feel relaxed.

Social phobia

Social phobia is a fear of any type of social situation that involves interacting with others. This could be at a work event, birthday party, or any type of activity or situation that requires talking to someone else.

Panic disorder

This is where the sufferer experiences frequent panic attacks (also known as an anxiety attack) without any obvious trigger and without warning. A panic attack, is a sudden onset of intense fear or discomfort that reaches a peak within minutes and includes a variety of physical and psychological symptoms. These attacks can be very distressing but are typically not dangerous. 

Panic attacks can be very frightening and feel like an intense rush of anxiety lasting anywhere between 5-20 minutes.

Here are some common symptoms and tips for managing them:

Symptoms of an anxiety attack

Physical symptoms:

• Rapid heartbeat or palpitations
• Sweating
• Trembling or shaking
• Shortness of breath or feeling of being smothered
• Chest pain or discomfort
• Nausea or abdominal distress
• Dizziness, light-headedness, or feeling faint
• Chills or hot flushes
• Numbness or tingling sensations

Psychological symptoms:

• Intense fear or feeling of impending doom
• Fear of losing control or going crazy
• Feeling detached from oneself or reality (derealisation or depersonalisation)

Phobias

Phobias can be very wide-ranging, but are centred on a crippling fear of a place, object or situation. Phobias are intense, irrational fears of specific objects, activities, or situations that pose little to no actual danger but provoke anxiety and avoidance behaviours. They are a type of anxiety disorder and can significantly impact a person's daily life.

Someone with a phobia can feel particularly distressed even when there is no danger present. Sometimes even thinking about their phobia is enough to cause distress.

Types of phobias

Specific phobias:

Animal phobias: Fear of animals (e.g., spiders, snakes, dogs).

Natural environment phobias: Fear of heights, storms, water.

Situational phobias: Fear of specific situations (e.g., flying, driving, enclosed spaces).

Blood-injection-injury phobia: Fear of blood, injury, needles, or medical procedures.

Social phobia (social anxiety disorder):

This is the fear of social situations where one might be judged, embarrassed, or scrutinised by others. It includes:

• Fear of public speaking
• Fear of meeting new people
• Fear of eating or drinking in public

Agoraphobia:

This is the fear of being in situations where escape might be difficult or help might not be available during a panic attack. Common fears include:

• Being outside alone
• Being in a crowd
• Using public transport

Symptoms of phobias

Physical symptoms:

• Rapid heartbeat
• Shortness of breath
• Trembling or shaking
• Sweating
• Dizziness or light-headedness
• Nausea
• Chest pain or discomfort

Psychological symptoms:

• Overwhelming anxiety or panic
• Intense desire to escape the situation
• Feeling of losing control or impending doom
• Avoidance behaviour

Post-traumatic stress disorder (PTSD)

PTSD is a psychiatric disorder that can occur as a result of witnessing a life-threatening event, such as war, terrorism or a natural disaster. It can cause recurring nightmares or flashbacks where the sufferer feels as though they are back in the actual event.

PTSD can develop after any event that involves intense fear, helplessness, or horror. Common causes include:

• Combat Exposure: Military personnel who have experienced combat or other war-related situations.
• Serious Accidents: Car accidents, plane crashes, or other severe accidents.
• Natural Disasters: Earthquakes, hurricanes, floods, or other catastrophic events.
• Personal Assault: Physical or sexual assault, robbery, or other violent crimes.
• Childhood Trauma: Abuse, neglect, or witnessing violence during childhood.

Symptoms of PTSD

PTSD symptoms can be grouped into four categories:

Intrusive Memories:

• Recurrent, unwanted distressing memories of the traumatic event.
• Flashbacks or reliving the traumatic event as if it were happening again.
• Upsetting dreams or nightmares about the traumatic event.
• Severe emotional distress or physical reactions to reminders of the traumatic event.

Avoidance:

• Avoiding thoughts, feelings, or conversations about the traumatic event.
• Avoiding places, activities, or people that remind you of the traumatic event.

Negative Changes in Thinking and Mood:

• Negative thoughts about yourself, others, or the world.
• Hopelessness about the future.
• Memory problems, including not remembering important aspects of the traumatic event.
• Difficulty maintaining close relationships.
• Feeling detached from family and friends.
• Lack of interest in activities you once enjoyed.
• Difficulty experiencing positive emotions.
• Feeling emotionally numb.

Changes in Physical and Emotional Reactions:

• Being easily startled or frightened.
• Always being on guard for danger.
• Self-destructive behaviour, such as drinking too much or driving too fast.
• Trouble sleeping.
• Trouble concentrating.
• Irritability, angry outbursts, or aggressive behaviour.
• Overwhelming guilt or shame.

Obsessive-compulsive disorder (OCD)

OCD is a disorder that revolves around obsessive, unwelcome thoughts and compulsive behaviours. Those with OCD will often try to combat their discomfort by performing repetitive activities to help reduce their anxiety. This can turn into a vicious cycle that becomes habitual and hard to break.

Common symptoms to look out for:

• A churning feeling in your stomach
• Dizziness
• Restlessness
• Headaches
• Muscle aches
• Rapid breathing
• Heart palpitations
• Pins and needles
• Sweating
• Trouble sleeping
• Grinding your teeth
• Upset stomach
• Panic and unease
• Dry mouth
• Nausea

Managing anxiety symptoms

Although anxiety is very distressing and can be challenging to live with, there are steps you can take to help manage your anxiety and improve your quality of life. Listed below are lifestyle changes and strategies you can adopt that will help to reduce your anxiety levels.

Exercise

Whether it’s running, dancing or even walking, exercise can be key to when it comes to reducing anxiety. When you don’t exercise, your anxiety levels can actually increase. Not only can regular exercise improve your physical health, but exercise also releases happy endorphins that will help to boost your mood and promote positive mental wellbeing.

Yoga

Although rigorous exercise is useful for managing anxiety, it’s also a good idea to take time to slow down too. Combining physical exercise with breathing techniques and meditation, yoga can have great effects on your mind and body. Practising yoga will not only allow you to relax, but it will also help you to become aware of your breathing and help to regulate it.

Diet

Maintaining a healthy, balanced diet and avoiding certain food that trigger anxiety can be highly beneficial. Foods such as fruit, vegetables, fish, chicken, turkey, meat, eggs, dairy, pulses and beans are all part of a healthy diet.

Foods which can increase anxiety symptoms:

• Caffeine: Tea and coffee are high in caffeine, which can increase anxiety levels. Caffeine is a stimulant, which can exaggerate your symptoms and make you feel more anxious
• Sweets: Sugar is another stimulant that can make you feel jittery and nervous. It’s best to limit your intake of sugar by not overindulging in sweets or desserts
• Alcohol: Alcohol is a depressant and alters the levels of serotonin in the brain, which can make your anxiety much worse
• Fried foods: Processed or fried foods are not only unhealthy, but they are difficult for your body to process, even more so if you have anxiety

Sleep

Getting enough sleep is really important when it comes to managing anxiety. It’s recommended that adults get 7-9 hours of sleep a night, but anxiety can interfere with sleep and sometimes you won’t get your 7-9 hours. On these days, make sure you top up your energy levels by drinking enough water and eating healthy food.

• Read our guide to getting through the day after a bad night’s sleep

Meditation

Meditation is a great coping technique as it helps to quiet an overactive mind by focusing your attention on your breathing and thoughts. Regular practice teaches you to adopt new ways of thinking, promotes calmness and reduces stress.

Thought diary

A thought diary can be useful as it encourages you to write down your thoughts. Not only is this a cathartic exercise, but it also creates a record of your worries and anxieties which can help to spot a pattern and track your symptoms.

Anxiety treatment

Talking therapies such as cognitive behaviour therapy (CBT) or speaking to a psychologist can be highly effective in treating anxiety.

Cognitive behaviour therapy (CBT)

CBT helps you to retrain how you think about yourself, the world and other people, and change how what you do affects your thoughts and feelings. It can help you to make sense of overwhelming worries by breaking them down into smaller parts. For any worry or difficult situation, a string of thoughts, emotions, physical feelings and actions will all follow. CBT can alter how you think, react and deal with most situations and these changes can help you manage your anxiety.

Speak to a psychologist

Visiting a psychologist is another option. Your psychologist can provide support in understanding the causes of your anxiety, as well as assessing your symptoms and offer their professional opinion. You and your consultant psychologist can decide the appropriate path for you and develop a tailor-made treatment plan to help you achieve optimum results.

It’s important to remember that when it comes to anxiety there is no quick fix. You may have to manage your anxiety throughout your life. However, with the right lifestyle changes, consistent coping strategies and appropriate treatment, it can be managed.

If you think you need the help of a professional to cope with your anxiety, don’t hesitate to get in touch. Call or book online to arrange a consultation with one of our experienced mental health specialists, who can support you on your journey to coping with anxiety.

Anxiety medication

Anxiety medications are often prescribed to help manage symptoms of anxiety disorders, including generalized anxiety disorder (GAD), panic disorder, social anxiety disorder, and others. These medications can help reduce symptoms and improve the quality of life for those affected.

It's important to consult a healthcare provider to determine the most appropriate medication based on individual symptoms, medical history, and potential interactions with other medications. A mental health professional can provide a comprehensive treatment plan tailored to individual needs.

Is is important to understand that medication is just one component of a broader treatment approach for those dealing with anxiety disorders and that other therapy may also be needed.

for help with any of the issues above, call or book online to arrange a consultation with one of our experienced mental health specialists.