Is Anxiety Getting In Your Way?

The goal for today's post is definitely not to open up a can of worms, seeing as we could discuss anxiety and its associated disorders for hours! Also, I'd like to be the first to clarify that I am no expert in counseling patients for anxiety disorders; I'm a registered dietitian, not a counselor, but I do deal with patients on a daily basis who are struggling with anxiety, stress and depression. With that in mind, I'd like to provide a brief outline of what anxiety is, symptoms associated with anxiety, and what methods can be successful in treating anxiety.

The Anxiety Disorder Association of Canada states that anxiety disorders are the most common mental health concern in Canada. They define anxiety as "when various symptoms of anxiety create significant distress and some degree of functional impairment in daily living. A person with an anxiety disorder may find it difficult to function in areas of life such as social interactions, family relationships, work or school."
It is important to understand that everyone experiences anxiety at times. Anxiety is our body's common response to real danger during a "fight or flight" situation e.g. roller-coaster ride; running into a bear while camping; the ability to jump out of the way of a moving vehicle; feeling nervous before an interview. When this response is activated in situations where there is no (or limited) actual danger and it gets in the way of everyday activities, this would be a red flag that you may need to seek help from your physician or counselor.
Common symptoms of anxiety include but are not limited to:

• Rapid heart beat; rapid breath
• Chest pain
• Light-headedness
• Headache/ Dizziness
• Muscle tension
• Dry mouth
• Upset stomach- nausea, diarrhea, gas, abdominal discomfort
• Cold and clammy palms
• Numbness or tingling sensation
• Insomnia; fatigue
• Difficulty concentrating or forgetfulness
• Irritability
• Fearfulness
• Self-consciousness
• Difficulty communicating

Anxiety disorders are commonly treated with evidenced based Cognitive Behavioural Therapy (CBT). CBT is a technique that promotes an awareness of how our thought process may contribute to anxiety and encourages a new way of thinking about your problems. It can be done with a therapist, independently, or in group settings. Medications can also be used in conjunction with CBT to help manage symptoms. Anxiety BC states that CBT is "one of the most effective treatments for anxiety and can also effectively treat depression, chronic pain, disordered eating, anger issues, addiction, and low self-esteem."
In addition to CBT, many studies suggest that meditation and relaxation techniques can reduce symptoms of anxiety. Calm breathing exercises involving long deep breaths in through the nose and out of the mouth can help control symptoms in addition to muscle relaxation exercises which involve tensing muscle groups and relaxing them periodically. I often ask my patients to come up with a list of 5-10 activities that bring them joy and relaxation; why don't you try this at home, put that list up somewhere you'll see it and try one of those activities the next time you feel anxious?
Many studies show that even a small amount of physical activity can improve mood and prevent depression. Other techniques may include stretching, listening to music, yoga, having a warm bath or shower, calling a friend, working on a puzzle, regularly getting 6.5-8.5 hours of sleep/night, writing in a journal to recognize thoughts that lead to anxiety, asking yourself if your thoughts are realistic or not and then challenge unrealistic thoughts objectively as if you were not part of the situation (or as if you were like a jury in a court case looking at both sides of a situation).

To learn more about anxiety, CBT, challenging your thoughts, relaxation, and videos check out Anxiety BC.
To learn more about relaxation exercises check out The University of Maryland, NHS Choices, explore online or on YouTube.

If you're struggling with anxiety, try to challenge unrealistic thoughts, find what relaxation techniques work for you and work with your healthcare team!

Information Sources:
http://www.anxietybc.com/
http://ajp.psychiatryonline.org/article.aspx?articleID=168746
http://www.anxietycanada.ca/english/index.php
http://www.ncbi.nlm.nih.gov/pubmed/24559833
http://www.anxietydisordersontario.ca/
http://www.ecentreclinic.org/Depression_Factsheet.pdf
http://umm.edu/programs/sleep/patients/relaxation
http://www.nhs.uk/Conditions/stress-anxiety-depression/Pages/ways-relieve-stress.aspx
http://www.youtube.com/watch?v=EIJQsE8C5Is#aid=P9w4zsv1mvY