Anxiety 101

Anxiety is a heightened state of being. Anxiety is the cornerstone of all psychopathologies. Anxiety is an unexplained discomfort, apprehension, and uneasiness. The level of anxiety demonstrated by the individual dictates the kind of treatment or intervention needed to keep the person safe. The level of anxiety is divided up into 4 categories.

1)      Mild anxiety

2)      Moderate anxiety        

3)      Severe/Marked anxiety

4)      Panic

Mild anxiety is common in all of us. An example of mild anxiety is if you have a big presentation or test coming up. You may feel nervous to the point you perform better. This is an optimal level of anxiety. Mild anxiety comes and goes. It gives us energy to get the job done and move on. 

 Moderate anxiety is a level of anxiety in which problem solving is impaired, but can be accomplished with assistance. Physiological changes occur with moderate anxiety; examples of this include increased respirations and heart rate. Psychologically, a person experiencing this level of anxiety will have a difficult time concentrating and staying on task.   

Severe/Marked anxiety is a level of anxiety in which problem solving is not possible. The ability to attend to details is lost. This person will need treatment to avoid going into panic.  Physiologically, body systems speed up. This is an uncomfortable state to be in. 

Panic is the highest level of anxiety. Behavior can be bizarre and contact with reality is lost. Tending to the safety of this individual is paramount.    Anxiety results when an actual or perceived threat is directed toward:

• Values
• Status
• Beliefs
• Prestige
• Biological and psychological integrity
• Body image
• Self-esteem

Responses to Anxiety may include:

• Vague feeling of discomfort
• Apprehension
• Expectation of danger; feeling of impending doom
• Irritability
• Lack of self-confidence
• Distractibility and poor concentration
• Forgetfulness
• Thought blocking
• Rumination
• Preoccupation
• Restlessness
• Tremulousness
• Increased vital signs, such as: heart rate, blood pressure, respirations, and temperature
• Tightness of muscles
• Perspiration
• Sleeping problems
• Frequent headaches
• Nausea, vomiting, constipation, and diarrhea
• Fatigue
• Insomnia
• And so on…………..

Anxiety disorders include, but are not limited to, obsessive-compulsive disorder (OCD), social anxiety disorder (SAD), generalized anxiety disorder (GAD), and post traumatic stress disorder (PTSD).  

In short, high anxiety levels if left untreated will cause problems. If your anxiety is persistent get help from the mental health professionals.

While you are waiting for your appointment try some anxiety reducing strategies.

• Deep breathing will bring you back to the here and now. The act of deep breathing will slow your physiological bodily responses.
• Visualization. Think about the most soothing place you have ever been. Incorporate this visualization with deep breathing and you will feel better usually within 5 minutes.
• Stay right here right now.
• Think about your activities for example, I am walking to the tea kettle, I am warming the water, I am pouring the hot water in my cup, I am placing the (decaffeinated) tea bag in my cup to steep, I am sitting in my favorite chair to drink my tea. This self talk will keep you in the present moment.
• Slow down. Do one activity at a time.
• If you smoke cigarettes try very hard to decrease the amount of cigarettes you smoke in a day.
• Try to stay away from caffeine or at least limit your intake to a small amount.
• If you are using cocaine, methamphetamine, or any other drug which causes increased stimulation; stop it. Period.
• Accept yourself.

Using these tactics will help decrease your anxiety if you stay with them. Collaborate with your doctor to explore the use of medication. Anxiety is a treatable. And remember you are not in this alone.   

Tags: Anxiety, coping skills, help