Anxiety is a normal reaction to the curves life throws.
“Anxiety allows us to have an adaptive mechanism to deal with threats
or loss that we feel every day,” said Shayra Moledina, a Calgary
clinical psychologist who spoke at a Women and Wellness conference Oct.
20.
It is linked to the fight or flight instinct when the brain becomes
aware of danger. While the body reacts by releasing hormones,
increasing heartbeat and breathing and slowing digestion, the mind
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becomes more alert. The person may feel nervous, irritable or panicked.
Their behaviour may include avoidance or an effort to get control.
Feeling nervous, stressed or anxious is not a weakness or a personality
disorder.
“It does not mean you are losing your mind,” Moledina said.
A survey conducted at the end of 2000 among Alberta general
practitioners reported three of the top five reasons people visit a
doctor were related to stress, anxiety and depression.
These problems worsen when people choose to say nothing and bury
problems. If someone is in a constant state of worry for longer than
six months, the situation has become serious.
“If you do not attend events, if you do not do certain things, it is
because anxiety is becoming problematic,” she said.
If stress becomes disruptive to everyday life, Moledina recommended
several strategies.
A person may need supportive therapy or medication. A doctor should be
consulted because symptoms like chest pain or dizziness could have a
physical cause like heart disease or inner ear malfunctions.
Watch the diet. Reduce caffeine found in coffee, tea or colas. Reduce
salt and fat intakes. Drink more water. People suffering from daytime
fatigue are often dehydrated.
Get more aerobic exercise. This reduces muscle tension and mental
frustration. It also releases endorphins, hormones that have a calming
effect and helps metabolize excess adrenalin and thyroxin. Learn to
relax with deep breathing exercises.
Learn to identify and express feelings. A person may feel stressed and
not know what is causing it. By talking, a person may reveal a sense of
incompetence, anger, loss of hope, rejection or sadness.
Learn to develop realistic expectations.
People suffering from anxiety often have negative thoughts. The person
feels he is not good enough and must be on guard. This may lead to
black and white thinking where something is all bad or all good. The
person may also dwell on the future and conclude it is grim.
Relaxation is needed because no one can be anxious and relaxed at the
same time. In a relaxed situation, a person can absorb new ideas better.
A network of friends, family and colleagues is important to provide
encouragement and support to help normalize a situation.
“They help you realize you are not alone,” she said.
Recognize the importance of spirituality in life. People have to have a
sense of hope and purpose.
People want to have a sense of control and safety. To counteract that,
some may become immersed in an activity that may not be important but
it gives them a sense of control.
Anxiety may be handled better by learning new problem-solving skills.
Ask yourself what the problem is and then list all possible solutions.
Choose the best or most practical answer and develop a plan to carry it
out. Review how the solution works.
For some, the solution is procrastination and avoidance. It may also be
a way to redefine priorities about what is truly important.
