Anxiety Counselling

What is Anxiety?

Anxiety is the mind and body's response to stress, a threat, or danger, whether preparing for a school test, getting into an argument, or being chased by a dog. To a certain degree, experiencing some stress and anxiety is healthy, as it prepares us for a threat and protects us from harm. However, it can be debilitating for those who chronically struggle with it daily.

Anxiety Symptoms

Anxiety and stress often come on gradually; therefore, you might not realise that you are experiencing symptoms. However, symptoms can worsen over time, affecting one's level of functioning, relationships, school work, or job performance.

It is essential to note that while stress and anxiety may be similar, external factors such as losing a job or failing an exam trigger stress. In addition, stress can be long-term if one is in poor physical health or financial distress.

In comparison, anxiety doesn't always need an external trigger – our brains can also trigger it, even when we don't know why we are anxious. Plus, it doesn’t easily go away.

So, what are some symptoms of anxiety and stress?

Almost everyone deals with some anxiety and stress in their lives. Still, when it begins to significantly impact one's quality of life and causes disruption, that is something altogether separate that requires action. However, you don't have to live like this daily. Therefore, if you find that anxiety and stress are getting in the way of your life, it might be time to seek counselling.

Symptoms of Anxiety (reaction)

Worry/panic
Heart palpitations
Sweaty palms
Irritability
Restlessness
Startles easily/feeling on edge
Difficulty sleeping

The Effects of Anxiety in Australia

Studies in Australia have shown a correlation between chronic stress, mental health, and physical issues. Physically, it can lead to heart disease, diabetes, digestive problems, increased blood pressure, and impaired immune systems. Individuals also are more prone to infections.

The same study also revealed that chronic stress could lead to mental health issues like depression and anxiety. They also reported that people have more sick days, poorer work performance, and staff turnover.

How Anxiety affects the Brain

Although stress is inevitable in one's life, prolonged stress and anxiety can significantly impact the short-term and long-term parts of one's brain. So, how does it affect the brain?

When we perceive something as a threat, our brains respond by going into a fight, flight, or freeze mode. For instance, if a dog begins to chase you, the amygdala, a part of the brain, sends a danger signal to the hypothalamus, which regulates the heart rate. The hypothalamus then triggers your nervous system and produces adrenaline to prepare you for the threat. Once the danger is over, your nervous system will remain alert for some time, releasing a stress hormone called cortisol, but most people can return to how they were before.

On the contrary, individuals suffering from chronic stress tend to be in this constant state of hyper-arousal and experience threats more frequently.

Talk Therapy for Anxiety

Talk therapy is a method counsellors use to communicate with individuals. It allows them to identify the cause of their emotional distress and discuss their feelings, emotions, and daily stressors.

Therefore, with Sami as your counsellor, she will help you determine the cause of your stress and anxiety and develop an action plan to help you cope more effectively and reach your goals.

Listed here on the right of the page, are some types of therapy and techniques that can help with anxiety and stress.

Exposure Therapy

Exposure therapy is a behavioural approach that focuses on eliminating an individual's fear by slowly exposing them to what they perceive as a threat or dangerous situation until the fear slowly dissolves and breaks the cycle of anxiety.

For example, people who fear being around large crowds often avoid the situation altogether to escape anxiety. And though avoidance may help ease the symptoms momentarily, eventually, they will worsen over time if left untreated.

Techniques may include:

• Visualise the perceived threat or danger

• Imagine your fear by writing it down

• Work on decreasing the anxiety while simultaneously using relaxation techniques (e.g., meditation or guided imagery)

Cognitive-Behavioural Therapy (CBT)

CBT is a talk therapy that treats anxiety and focuses on problematic thinking and behavioural patterns attributed to one’s symptoms. Therefore, individuals will learn to identify and recognise these patterns and develop proper coping skills to reach their goals.

Techniques may include:

• Visualise worst-case scenarios and follow the story to the end

• Challenge negative thinking patterns

• Learn to restructure faulty thinking patterns

• Journaling

• Deep breathing

• Muscle-relaxation

Dialectical Behavioural Therapy

DBT is a form of CBT that helps individuals focus on significant issues in their life. The main goal is to teach individuals how to live in the moment, cope with stress more effectively, manage their emotions, and improve relationships if necessary.

Techniques may include:

• Mindfulness skills by non-judgmentally examining their thoughts, beliefs, and outlook on life

• Interpersonal skills to help one communicate more effectively

• Learn how to manage and tolerate stress by focusing on improving anxiety

• Learn to regulate one’s emotions before the emotions control them

Self-Care for Anxiety

To live a happy and fulfilling life, in addition to counselling, self-care is necessary for reducing stress and anxiety. It gives our minds and bodies time to relax and recover from everyday stressors because the tension only grows without that.

Contrary to what we might hear or think, self-care is not a selfish act, nor does it mean we are abandoning our responsibilities. In fact, we are no good to our families if we don't take care of ourselves. Therefore, let go of any guilt you may be feeling.

So, what self-care practices can we use to reduce stress and anxiety?

• Improve sleep habits

• Eat well-balanced meals

• Talk with a friend

• Take a walk

• Practice relaxation techniques (e.g., yoga, meditation)

• Find some fun activities (e.g., crosswords, listening to music)

• Focus on the present moment

There is Hope and Help for Anxiety

Anxiety and stress can impact our quality of life and mental and physical health, which is why counselling is so important. Therefore, please don't go it alone, as Sami will ensure you have the proper resources, support, and a specific treatment plan to help you get your life back on track. You needn't have to suffer from debilitating anxiety and stress any longer.

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