Anxiety

Free license photo from Unsplash

Your hands are shaky, you’re beginning to sweat, and you can’t seem to take a full, deep breath. “I’m feeling anxious.” “I think I’m having a panic attack.” I’m sure you’ve heard of these symptoms and phrases, or maybe even felt and said them yourself. You’re not alone. In 2023, Statistics Canada showed that 15.3% of Canadian adults have been diagnosed with an anxiety disorder by a health professional, or approximately 1 in 5 Canadians. On a scale closer to home, 13.5% of Albertan adults have been diagnosed, or approximately 1 in 6 Albertans. 

There are 7 common types of anxiety: 

1. Generalized Anxiety Disorder (GAD): Persistent and excessive worries about multiple things. 

2. Panic Disorder: Sudden and intense feelings of anxiety and fear involving intense physical sensations that are recurrent and often unexpected. 

3. Social Anxiety Disorder: Intense fear and anxiety in social situations, excessive worry about being judged or scrutinized by others. 

4. Phobias: Overwhelming and irrational fear of something that may pose little to no actual danger. 

5. Post-Traumatic Stress Disorder (PTSD): Triggered by a traumatic event, either by experiencing or witnessing it. 

6. Obsessive-Compulsive Disorder (OCD): Obsessive, intrusive thoughts and compulsive behaviours. 

7. Separation Anxiety Disorder: Typically a childhood disorder associated with anxiety related to being separated from a parent or other people who play a parental role to the child. 

Anxiety can be complex. To better understand it, think about it in quadrants: physically, emotionally, spiritually, and psychologically. Therefore, it can be helpful to have your own toolkit of different ways to manage anxiety. These skills can be categorized as: 

• Things you put into or keep out of your body: A healthy diet and limiting caffeine and alcohol are lifestyle adjustments and balances that may help manage anxiety. 

• Practices that can help: A consistent sleep schedule, physical activity, mindfulness, and breathing techniques are practices that can right your body into a routine. 

• People that can help: When managing anxiety goes beyond what you have in your own toolbox, it can be helpful to lean on social support for emotional connection. You can also pursue a therapeutic approach and seek professional help. 

A 3-stage approach to anxiety can tackle what feels big and beyond yourself and help you identify which interventions to take throughout. 

1. Recognizing that you’re starting to feel anxious. 
   You may recognize a pattern of when or why you begin to feel anxious and which quadrant(s) it shows up in for you. Think of it like checking your emotional vitals; what does it feel like, is this something you can address? 

2. You're in the middle of the cycle. 
   Perhaps some physical, emotional, or physiological symptoms have emerged. Reference the lifestyle adjustments, practices, emotional connection, and therapeutic approach options. One or a combination of multiple may help ease or reduce your anxiety. 

3. You’re in the peak of the cycle. 
   While and after using techniques, take note of what worked so that as you come down from the peak of the cycle you’re even better prepared if anxious feelings arise again. Remember that each stage will take time; be persistent and consistent.