Anxiety 

Anxiety at its best, is worrying about a possible future. It could be as simple as thinking about an upcoming test, or maybe asking someone on a date - the worry over a possibly negative or undesirable outcome creates anxious feelings.  

It is helpful to the degree that it could give us the impetus to do something more  - like study a bit harder, or plan a beautiful evening during which to propose. However, a prolonged anxiety or a generalized anxiety, which may or may not have an identifiable or controllable cause, can be exhausting and be a serious block to one's ability to function well.

Click on the image above to access NHS, UK's mood self-assessment quiz

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Is Anxiety different from Stress?

Often, we use stress and anxiety as if they were the same thing, though there are differences. Anxiety is usually worrying over a future possibility which may or may not happen, and the feelings such worrying brings up, while stress is mostly a here and now phenomenon about a more imminent or current event. 

The similarities are in the physical manifestations: the increased heartbeat, the sweaty palms, changes in breathing, tummy upsets, muscle tension, headaches etc. The differences are that anxiety is about how and about what we think, though sometimes the anxiety may be a general sense of foreboding & not specific to one cause.

Can Anxiety become Panic?

The short answer is: Yes. Anxiety can generalize into phobias, and also intensify into panic. Obsessive thinking over whatever is the worry may also have related compulsive behaviour to manage it, however irrational it might be.

The 'panic attack' is a heightened and intense period of anxiety reaction where the physical symptoms are of such a severity as to really impact functioning.  Many psychological disorders (Generalized Anxiety Disorder, Panic Disorder, Obsessive Compulsive Disorders, Post-Traumatic Stress Disorder etc.) are related to anxiety and how one manages anxiety.  

How can you help yourself?

Staying generally healthy and keeping up your levels of physical activity, reducing caffeine/ tobacco/ alcohol consumption and practicing mindfulness exercises can be a big help.  General relaxation tools such as yoga, or meditation also help. The key is to improve the 'feel-good' hormones and to increase your mind's ability to keep focus on the here and now.

You can also learn to be able to monitor your own negative thoughts and to actively dispute them, though it might be better to start with a professional who can coach you on how to do this for yourself. Start with actively journal-ling - write about your worries, and about the times you are not worried. Assess and maintain a mood chart where you note your level of anxiety 3 to 5 times a day. That might help you objectively observe yourself, and sometimes just knowing that you aren't 'always' anxious can help relax and get back to your abilities of dealing with it.

When Do you Seek Help?

Sometimes, you may find it way too hard to control this worrying. It might be too pervasive and prolonged, or generalized. If you find it impacting your ability to function, it would be a good time to consult with a mental health professional.  Counselling can help, and often, medical consultation with a psychiatrist may also be needed to provide the relief and ability to function needed to be able to engage more easily in counselling.

More Information

1. NHS UK on Stress, Anxiety and Depression
2. Art Of Living on Yoga for Stress and Anxiety
3. HelpGuide on Anxiety and Anxiety Disorders
4. PsychCentreal on Practicing mindfulness for anxiety reduction
5. Harvard Health on effects on meditation and mindfulness on anxeity