Stressed and anxious
Physical and emotional effects
Related help and contacts
Quick links on this page:
What type of help is available to me?
Relaxation techniques – help individuals develop the ability to more effectively cope with the stresses that contribute to anxiety, as well as with some of the physical symptoms of anxiety. The techniques taught include breathing re-training and exercise. www.stress.about.com
Counselling and psychotherapy – are ways of responding to a wide range of human needs. Counselling and psychotherapy provide opportunities for those seeking help to work towards ways of living in more satisfying and resourceful ways (COSCA: Counselling and Psychotherapy in Scotland www.cosca.org.uk)
Cognitive Behavioural Therapy (CBT) is a form of counselling which involves learning from a therapist to overcome distorted negative thinking patterns that can lead to anxiety and depression. Cognitive Behavioural Therapists may use techniques that involve getting the anxious/depressed person to do more things that give them pleasure, helping them to solve problems in their life and learning better social skills. www.counsellingresource.com
Medication – antidepressants, mild tranquilisers, and other anti-anxiety drugs are often used to treat anxiety disorders and are often used in conjunction with one or more of the therapies mentioned above. There are several choices of medication in each drug class. If one drug does not provide expected results, another drug can be prescribed. Because medications often require several weeks to achieve their full effect, patients should have their progress monitored by a physician to determine if a change in dosage, another drug, or a combination of drugs is required. Certain anti-anxiety drugs can be addictive and therefore should only be taken over a short period of time. Your GP will advice you regarding this.
What can I do to help myself?
Self-help
20 ways to cope with your stress
- Self-awareness - recognise how stress affects you and get to know what causes you to become stressed
- Change - examine your lifestyle and see what needs to be changed e.g. in your work environment, your family situation, your relationships or your daily routine
- Relaxation techniques – try yoga, meditation, deep breathing or massage – whatever works for you
- Exercise – physical activity is one of the most effective stress remedies around!
- Time management – do essential tasks and prioritise the others. Consider those who may be affected by your decisions, such as family and friends. Use a check list so you will receive satisfaction as you check off each job as it is done
- Diet – alcohol, caffeine, sugar, fats and tobacco all put a strain on your body's ability to cope with stress. A diet with a balance of fruits, vegetables, whole grains and foods high in protein but low in fat will help create optimum health
- Rest and sleep – try and get enough
- Talk and share how you feel with others – family, friends or relatives, Breathing Space, professional counsellors, support groups can all help in some way
- Help others - satisfaction can come through helping others – voluntary work may help to reduce your stress
- Self-esteem – be good to yourself and appreciate your own self-worth
- Direction – having a sense of meaning and purpose to your life
- Get some breathing space – get away for awhile – read a book, watch a movie, play a game, listen to music or have a break or holiday. Take time for yourself
- Work off your anger – Get physically active, dig in the garden, start a project, get your spring cleaning done
- Give in occasionally – and avoid arguments if possible
- Pace yourself – don't try to do too much at once – tomorrow is another day
- Stay cool – everyone makes mistakes so don't try to be perfect
- Avoid being too critical of others
- Don't be too competitive
- Be friendly – make the first move to be friendly
- Have fun – laugh and be with people you enjoy!
Self-help support groups
Self-help and support groups for anxiety disorders are a way of empowering people to help themselves, and others, on the path to recovery. Participation in a self-help group can end the painful isolation of suffering alone with a disorder that is disruptive and debilitating for the individual and those people around him/her. An effective group will help members achieve recovery through mutual support as well as provide them with updated information about causes and treatment, eliminating some of the myths about anxiety disorders.
What is a panic attack?
Panic disorder is a common condition in which a person has episodes of intense fear or anxiety that occur suddenly (often without warning). These episodes - called panic attacks - can last from minutes to hours. They may occur only once in a while, or they may occur quite frequently. The cause, or "trigger," for these attacks may not be obvious. There is a tremendous fear on the part of the sufferer that the attacks will reoccur.
Symptoms
The following are typical symptoms of a panic attack:
- Shortness of breath
- Perspiration
- Muscle tension
- Numbness
- Fear of going crazy
- Heart palpitations
- Dry mouth
- Trembling
- Flickering vision
- Fear of losing control
- Chest pains
- Dreamlike states
- Nausea
- Chills
- Fear of dying.
What to do if you are having a panic attack
There are a number of things you can do to help ease a panic attack and to stop some of the symptoms. Try some of the following:
- Cup your hands over your mouth and nose and breathe slowly – This works in the same way as breathing into a paper bag but its a lot more discreet
- Take a long slow breath in, hold to the count of 7, slowly let it out – Follow with a few normal breaths. Then repeat as necessary. This also helps with hyperventilation. It also feels some what comforting if your breath feels short and high in the chest
- Re-assure yourself – Try not to add fearful thoughts on top of the anxiety such as 'I'm going crazy', 'what if I can't leave here' or 'what if someone sees me like this'. Instead try and think about the reality of the situation. For example, try telling your self 'I have been through this many times and nothing bad has happened' or 'it's okay, this is just my body's normal reaction to anxiety, nothing more'
- Lower your gaze – Often when we are panicking the stimulus from all around us seems overwhelming. Light seems brighter, noise louder etc. One good technique is to lower your gaze towards the floor or ground until your panic has passed sufficiently
- Talk to someone – Often being reassured by someone or just making a little contact can not only distract us from the panic but also can make us feel safer and less alone. Hugging someone is even better. Touch is very comforting and reassuring
- Listen to music. If you are at home or have headphones or a car stereo. Put on some relaxing, or other, music that makes you feel good. Lie down and do some breathing exercises. Let yourself relax
- Move your focus but in a positive way – Try and read, watch something on TV or perhaps write in a journal. Don't just stay still and focus on the symptoms.
It will pass. You have probably gone through this many times, even hundreds of times. It has never hurt you, nor have the horrible things that come to your mind while you are panicking ever happened. Trust that the symptoms caused by panic attacks are just your fight or flight response. It won't harm you. It is just your body's way of reacting to anxiety. There is nothing wrong with you physically, or mentally.
Don't add more stress, or feelings similar to panic, by having caffeine, nicotine, or other recreational drugs. While these things are definitely not recommended to anyone who has a anxiety disorder (nor to most other people) especially don't use them while you are having a panic attack you will only make yourself feel more anxious.
Try sitting in front of a fan or an open window for a while. The breeze will ease this and ease your worries about your breathing. If you feel while you are having a panic attack that you have shortness of breath or heart palpitations.
Coping with a panic attack
Panic attacks are an indication of severe anxiety you should seek professional help.
Post Traumatic Stress Disorder
What is post-traumatic stress disorder?
Post-traumatic stress disorder (PTSD) is a relatively new term for what used to be called "shell shock," the disabling anxiety disorder first noticed among soldiers who had been through battlefield horrors. But PTSD can affect civilians too – people who've lived through bombardment, imprisonment, or torture; earthquake and hurricane survivors; children who witness terrible events or are subjected to abuse; and victims of rape or other forms of violence. Some survivors of the September 11th terrorist attacks may suffer from it, particularly rescue workers and the bereaved, as well as those who witnessed events up close.
What are the symptoms of PTSD?
Symptoms can include intense feelings of helplessness, anger, denial coupled with numbness, grief and possibly hatred and mistrust of everyone. Insomnia is common, along with bad dreams and nightmares. Survivor guilt ("why didn't I get killed, too?") may torment people. Many relive their experiences in flashbacks and dreams. A few think of suicide.
Still, the great majority of people recover and go on. PTSD is usually diagnosed when the symptoms continue for more than a month. Nobody can explain why some people recover from trauma and others don't. But the very young and the very old, those in frail physical or mental health to begin with, and survivors of past trauma may be more vulnerable than others.
How is PTSD treated?
If you or someone you care about needs help with PTSD, look for a therapist with training in treating it. Psychotherapy and medication are the two main approaches. If your symptoms are milder, you may do all right without medications. But if therapy doesn't help, medication can get you past a crisis. A therapist can teach you skills to manage your anxiety and help you challenge irrational beliefs.
Contacts
StressWatch Scotland
StressWatch Scotland is a voluntary organisation, which provides aid and support in the recovery of people who suffer from stress, anxiety, phobias, panic attacks and obsessive compulsive disorders.
Helpline: 01563 574 144
www.stresswatchscotland.org
Scottish Association for Mental Health
SAMH operates a range of services across Scotland for people with mental health problems. It also strives to influence public policy as it affects people with mental health problems.
www.samh.org.uk
If you need help right now, visit the Immediate Help page.
