Let’s talk about anxiety – that familiar feeling we all get from time to time. It’s like a protective guardian, but sometimes, it takes center stage, and that’s when things get tricky. In this article, we’re going to unravel the secrets of anxiety: what it’s there for, how it shows up, when it turns into a real problem, and most importantly, how to deal with it.
The Purpose of Anxiety
Anxiety is a natural response to stress and perceived threats. Imagine anxiety as your body’s built-in alarm system. It has evolved as a protective mechanism, alerting us to potential dangers and helping us prepare to respond. It’s there to help you notice potential threats and gear up for action. In the right doses, anxiety can be your motivation buddy, prompting you to plan and tackle challenges.
How Anxiety Develops
Anxiety can develop through a complex interplay of factors, including genetics, brain chemistry, your unique personality, and life experiences. Traumatic events, prolonged stress, or a family history of anxiety can increase the risk of developing anxiety.
Distinguishing Normal Anxiety from an Anxiety Disorder
You might wonder when anxiety crosses the line from normal to a full-blown anxiety disorder. Here’s the difference:
Normal Anxiety: Occasional worry or fear in response to specific stressors is perfectly normal. It often fades away as soon as the stressor disappears.
Anxiety Disorder: When anxiety becomes your constant companion, overwhelming and interfering with your daily life, it may be signs of an anxiety disorder. These can come in various forms, like Generalized Anxiety Disorder (GAD), Panic Disorder, Social Anxiety Disorder, Specific Phobias, and Obsessive-Compulsive Disorder (OCD).
Recognizing Anxiety: Symptoms
- Anxiety manifests differently in each person, but common symptoms include:
- Restlessness or feeling on edge
- Rapid heart rate
- Muscle tension
- Irritability
- Difficulty concentrating
- Excessive worry or fear
- Sleep problems
Here are some everyday tools to cope with anxiety:
Mindfulness and Relaxation Techniques: Practicing mindfulness activities or meditation to stay in present moment1, deep breathing exercises2, and progressive muscle relaxation3 can help reduce anxiety symptoms.
Healthy Lifestyle: Regular physical exercise, a balanced diet, adequate sleep, engaging in activities that you enjoy can positively impact anxiety and your well-being4,5.
Lean on Loved Ones: Share your feelings with friends and family or join a support group. Sometimes, just talking about it can make a world of difference.
Schedule your worry time: It can be difficult to stop worrying completely. Scheduling a short period each day as worry time can help to not let worries dominate the entire day6.
Professional Help for Anxiety
If anxiety’s been difficult to handle on your own, there’s professional help waiting. Mental health professionals offer therapy, such as Cognitive-Behavioral Therapy (CBT) and Acceptance and Commitment Therapy (ACT). Both CBT6 and ACT7 are evidence-based interventions for anxiety and utilize various techniques or components to help individuals manage anxiety.
Anxiety is a natural response with an essential purpose, but when it becomes chronic or overwhelming, it can develop into an anxiety disorder. Recognizing the signs, distinguishing normal anxiety from an anxiety disorder, and utilizing effective coping strategies are crucial steps toward managing anxiety. Don’t hesitate to seek professional help when needed, as mental health professionals can provide guidance and support on your journey to better mental well-being.
Author: Linh Nguyen, Bach Psychology (hons)
Linh is a provisional psychologist at M1 Psychology. Her educational background includes a Bachelor of Psychological Science (Hons), and she is currently in the final stages of completing her Postgraduate Master’s Degree in Clinical Psychology.
To make an appointment with Linh Nguyen try Online Booking. Alternatively, you can call M1 Psychology Loganholme on (07) 3067 9129
References
- Keng, S. L., Smoski, M. J., & Robins, C. J. (2011). Effects of mindfulness on psychological health: A review of empirical studies. Clinical Psychology Review, 31(6), 1041-1056.
- Department of Health & Human Services. (2015). Breathing to reduce stress. Www.betterhealth.vic.gov.au. https://www.betterhealth.vic.gov.au/health/healthyliving/breathing-to-reduce-stress
- ?Department of Health Government of Western Australia (n.d). Progressive muscle relaxation. https://www.healthywa.wa.gov.au/Articles/N_R/Progressive-muscle-relaxation
- ?Velten, J., Bieda, A., Scholten, S., Wannemüller, A., & Margraf, J. (2018). Lifestyle choices and mental health: a longitudinal survey with German and Chinese students. BMC Public Health, 18, 1-15.
- Hautekiet, P., Saenen, N. D., Martens, D. S., Debay, M., Van der Heyden, J., Nawrot, T. S., & De Clercq, E. M. (2022). A healthy lifestyle is positively associated with mental health and well-being and core markers in ageing. BMC medicine, 20(1), 1-13.
- McGowan, S. K., & Behar, E. (2013). A preliminary investigation of stimulus control training for worry: Effects on anxiety and insomnia. Behavior Modification, 37(1), 90-112.
- Twohig, M. P., & Levin, M. E. (2017). Acceptance and commitment therapy as a treatment for anxiety and depression: A review. Psychiatric Clinics, 40(4), 751-770.
Vietnamese translation of this article:
Hi?u s? Lo L?ng
Hãy nói v? s? lo l?ng – c?m giác quen thu?c mà ?ôi khi chúng ta ??u g?p ph?i. Nó gi?ng nh? m?t ng??i b?o v?, nh?ng ?ôi khi, nó chi?m v? trí trung tâm và ?ó là lúc m?i th? tr? nên khó kh?n. Trong bài vi?t này, chúng ta s? tìm hi?u v? s? lo l?ng: nó là gì, nó bi?u hi?n nh? th? nào, khi nào nó tr? thành m?t v?n ?? th?c s? và quan tr?ng nh?t là cách ?i?u ti?t nó.
M?c ?ích C?a S? Lo L?ng
Lo l?ng là m?t ph?n ?ng t? nhiên ??i v?i c?ng th?ng và nh?n th?c ???c các m?i ?e d?a. Hãy t??ng t??ng s? lo l?ng nh? h? th?ng báo ??ng trong c? th? b?n. Nó ?ã phát tri?n nh? m?t c? ch? b?o v?, c?nh báo chúng ta v? nh?ng m?i nguy hi?m ti?m ?n và giúp chúng ta chu?n b? ?ng phó. Nó ? ?ó ?? giúp b?n nh?n th?y các m?i ?e d?a ti?m ?n và chu?n b? hành ??ng. V?i li?u l??ng phù h?p, s? lo l?ng có th? là ??ng l?c c?a b?n, thôi thúc b?n l?p k? ho?ch và gi?i quy?t th? thách.
S? Lo L?ng Phát Tri?n Nh? Th? Nào
S? lo l?ng có th? phát tri?n thông qua s? t??ng tác ph?c t?p c?a các y?u t?, bao g?m di truy?n, hóa h?c trong não, tính cách c?a b?n và tr?i nghi?m s?ng. Nh?ng t?n th??ng trong cu?c s?ng, c?ng th?ng kéo dài ho?c ti?n s? gia ?ình m?c ch?ng lo âu có th? làm t?ng nguy c? phát tri?n ch?ng lo âu.
Phân Bi?t Lo Âu/Lo L?ng Bình Th??ng V?i R?i Lo?n Lo Âu
B?n có th? th?c m?c khi nào s? lo l?ng v??t quá gi?i h?n t? bình th??ng ??n ch?ng r?i lo?n lo âu. ?ây là s? khác bi?t:
Lo l?ng bình th??ng: Th?nh tho?ng lo l?ng ho?c s? hãi tr??c nh?ng tác nhân gây c?ng th?ng c? th? là hoàn toàn bình th??ng. Nó th??ng bi?n m?t ngay khi tác nhân gây c?ng th?ng bi?n m?t.
R?i lo?n lo âu: Khi lo l?ng tr? thành th??ng xuyên, l?n át và can thi?p vào cu?c s?ng hàng ngày c?a b?n, ?ó có th? là d?u hi?u c?a ch?ng r?i lo?n lo âu. Chúng có th? xu?t hi?n d??i nhi?u d?ng khác nhau, nh? R?i lo?n lo âu t?ng quát (GAD), R?i lo?n ho?ng s?, R?i lo?n lo âu xã h?i, N?i ám ?nh c? th? và R?i lo?n ám ?nh c??ng ch? (OCD).
Nh?n bi?t lo âu: Tri?u ch?ng
Lo l?ng bi?u hi?n khác nhau ? m?i ng??i, nh?ng các tri?u ch?ng ph? bi?n bao g?m:
B?n ch?n ho?c c?m giác khó ch?u
Nh?p tim nhanh
C?ng c?
Cáu g?t
Khó t?p trung
Lo l?ng ho?c s? hãi quá m?c
Các v?n ?? v? gi?c ng?
D??i ?ây là m?t s? công c? hàng ngày ?? ?i?u ti?t v?i s? lo l?ng:
K? thu?t chánh ni?m và th? giãn: Th?c hành các ho?t ??ng chánh ni?m ho?c thi?n ??nh ?? ? trong kho?nh kh?c hi?n t?i1, các bài t?p th? sâu2 và th? giãn c? liên t?c3 có th? giúp gi?m các tri?u ch?ng lo âu.
L?i s?ng lành m?nh: T?p th? d?c th??ng xuyên, ch? ?? ?n u?ng cân b?ng, ng? ?? gi?c, tham gia các ho?t ??ng b?n yêu thích có th? tác ??ng tích c?c ??n s? lo l?ng và s?c kh?e tâm th?n c?a b?n4,5.
D?a vào nh?ng ng??i thân yêu: Chia s? c?m xúc c?a b?n v?i b?n bè và gia ?ình ho?c tham gia nhóm h? tr?. ?ôi khi, ch? c?n nói v? nó c?ng có th? t?o nên s? khác bi?t.
Lên l?ch cho th?i gian lo l?ng c?a b?n: Th?t khó ?? ng?ng lo l?ng hoàn toàn. Lên k? ho?ch cho m?t kho?ng th?i gian ng?n m?i ngày ?? “lo l?ng” có th? giúp b?n không b? nh?ng n?i lo chi ph?i c? ngày6.
Tr? Giúp Chuyên Gia Cho S? Lo L?ng
N?u b?n khó t? mình gi?i quy?t n?i lo l?ng thì hãy nh? r?ng b?n luôn có s? tr? giúp. Các chuyên gia s?c kh?e tâm lý cung c?p các li?u pháp, ch?ng h?n nh? Li?u pháp Nh?n th?c-Hành vi (CBT) và Li?u pháp Ch?p nh?n và Cam k?t (ACT). C? CBT6 và ACT7 ??u là nh?ng bi?n pháp can thi?p ?ã ???c nghiên c?u là hi?u qu? v?i ch?ng lo l?ng.
Lo l?ng là m?t ph?n ?ng t? nhiên có m?c ?ích thi?t y?u, nh?ng khi nó tr? nên mãn tính ho?c quá m?c, nó có th? phát tri?n thành ch?ng r?i lo?n lo âu. Nh?n bi?t các d?u hi?u, phân bi?t lo âu bình th??ng v?i r?i lo?n lo âu và s? d?ng các ph??ng pháp ?i?u ti?t hi?u qu? là nh?ng b??c quan tr?ng ?? ki?m soát lo âu. ??ng ng?n ng?i tìm ki?m s? tr? giúp chuyên nghi?p khi c?n thi?t, vì các chuyên gia s?c kh?e tâm th?n có th? cung c?p h??ng d?n và h? tr? trên hành trình giúp b?n có ???c s?c kh?e tinh th?n t?t h?n.