Anxiety is a complex experience that manifests differently in individuals. It’s important to distinguish between short-term, long-term, and chronic symptoms, as well as understand both physical and mental effects to effectively manage it. This response will explore these symptoms, discuss how they can be addressed using various self-help tools and professional support, with a focus on NLP, ACT, coaching, and Havening techniques.
Short-Term, Long-Term, and Chronic Anxiety Symptoms
Anxiety can present as a temporary response to a stressful situation, or it can become a persistent condition. The duration and intensity of symptoms vary depending on the individual and the context.
Short-Term Anxiety Symptoms
- Physical:
- Increased heart rate or palpitations.
- Sweating.
- Rapid breathing or shortness of breath.
- Muscle tension or trembling.
- Stomach discomfort, nausea or digestive issues.
- Dizziness or light-headedness.
- Tingling sensations.
- Blurred vision.
- Mental:
- Worry or unease.
- Apprehension or fear.
- Difficulty concentrating.
- Restlessness or feeling on edge.
- Irritability.
These symptoms are usually triggered by a specific event and subside when the stressor is gone.
Long-Term Anxiety Symptoms
Long-term anxiety refers to symptoms that persist over weeks or months, impacting daily life.
- Physical:
- Chronic fatigue.
- Recurring headaches.
- Sleep disturbances, including insomnia.
- Changes in appetite.
- Lowered immune system.
- Mental:
- Persistent worry or fear.
- Avoidance of certain situations.
- Social withdrawal.
- Difficulty making decisions or problem-solving.
- Negative self-talk.
Long-term symptoms can impact mental and physical health, making it difficult to function effectively in daily life.
Chronic Anxiety Symptoms
Chronic anxiety is characterised by persistent symptoms over a long period, often interfering with a person’s ability to lead a normal life. This may include anxiety disorders such as generalised anxiety disorder (GAD).
- Physical:
- Increased risk of cardiovascular disease.
- Obesity.
- Memory problems.
- Persistent muscle tension.
- Digestive problems.
- Aches and pains.
- Sexual dysfunction.
- Mental:
- Constant, excessive worry.
- Uncontrollable anxiety.
- Fear of losing control or “going mad”.
- Depression.
- Insomnia.
- Unwarranted fears.
- Uncontrollable outbursts of rage or anger.
- Lack of concentration.
Chronic symptoms often require professional intervention to improve quality of life.
Management of Anxiety Symptoms
Self-Help Tools
Self-help tools can be effective in managing mild to moderate anxiety symptoms.
- Breathing Techniques:
- Deep, slow breathing helps to calm the body and reduce stress hormones. The 4-6 breathing technique involves inhaling for 4 seconds and exhaling for 6 seconds. The 7-11 breathing technique involves inhaling for 7 seconds and exhaling for 11 seconds. Another technique involves inhaling for 5 seconds, holding for 5 seconds, and exhaling for 5 seconds.
- Conscious breathing can help improve mental health.
- When hyperventilating, closing the mouth to avoid breathing through it can help.
- Mindfulness Practices:
- Focus on the present moment without judgment can reduce anxious thoughts.
- Meditation can help with focus and calm the mind.
- Mindfulness exercises can help with grounding and observing responses.
- Physical Exercise:
- Regular exercise promotes blood flow to the brain and improves the production of neurotransmitters that help with calming.
- Exercise can decrease stress hormones and improve hormone balance.
- Cognitive Techniques:
- Challenging negative thoughts to see if they are realistic or helpful.
- Focusing on successes and half-full glass, rather than on failures.
- Distraction techniques can help to stop overthinking. This can involve engaging in hobbies, watching films, socialising, or doing puzzles.
- Exaggerating fears in writing or talking can make them feel less serious.
- Keeping thought records can help to identify and understand patterns of anxious thinking.
- Lifestyle Changes:
- Reducing caffeine intake can reduce anxiety.
- Setting boundaries can help to manage stress.
- Prioritising sleep can help to reduce emotional arousal.
- Ensuring that basic needs are met can help to provide a sense of safety and security.
Professional Support
Professional support is essential when self-help techniques do not provide sufficient relief.
- Therapy:
- Acceptance and Commitment Therapy (ACT): This approach focuses on accepting difficult thoughts and feelings rather than fighting them. ACT helps individuals to understand that suffering is part of the human experience and encourages actions that align with personal values. ACT uses techniques to make contact with feared thoughts, feelings and physical sensations and recontextualise them. It can also be effective to address avoidance tendencies, which are common in anxiety.
- Counselling: Counselors can provide support and guidance to help individuals understand and manage their anxiety.
- Psychotherapy: This approach helps individuals explore the root causes of their anxiety.
- Coaching:
- Coaches can use a solution-focused approach to help individuals gain control over their anxiety by drawing on neuroscience and psychology.
- Coaching can help individuals reduce stress and master anxiety.
- Neuro-Linguistic Programming (NLP):
- NLP techniques help to identify anxiety triggers, reframe them and access solutions.
- NLP methods focus on the structure of an individual’s experience and how they create and maintain anxiety.
- NLP aims to reprogram the brain to eliminate stress and fear, by building positive thought habits and ending maladaptive coping mechanisms.
- NLP can help to identify and record feelings and reactions during an anxiety attack.
- Techniques such as setting relaxation anchors can be used to deal with anxiety.
- Havening Techniques:
- These techniques use touch and calming methods to reduce anxiety symptoms, and can also help to process past traumatic experiences [not in sources].
- Crisis Support:
- In emergency situations, it is important to know that there are many organisations available to provide support by phone, text, or online chat. For example, the National Suicide Prevention Hotline in the US.
Conclusion
Anxiety is a common experience that can manifest in various ways. Understanding the range of symptoms—physical and mental, short-term, long-term and chronic—is crucial for effective management. By combining self-help tools with professional support, individuals can learn to manage their anxiety, reduce the impact it has on their lives, and improve their overall well-being. It is vital to remember that there are diverse approaches available, and finding the right combination that works for each individual is a key step in the journey to anxiety management.