Essential Wellbeing

How to ease anxiety. - The guide to solve it all.

How is anxiety caused?

Anxiety can be caused by a combination of genetic, environmental, and psychological factors. Some common causes of anxiety include family history of anxiety, stressful life events, chronic medical conditions, and imbalances in brain chemistry.

Other factors, such as substance abuse, trauma, and chronic stress, can also contribute to the development of anxiety. Additionally, certain personality traits, such as perfectionism and high levels of sensitivity, may make individuals more susceptible to experiencing anxiety.

Here are some examples of how anxiety can happen:

A person may develop anxiety after experiencing a traumatic event, such as a car accident or physical assault.
Chronic stress from work, relationships, or financial issues can lead to the development of anxiety.
An individual with a family history of anxiety may be more likely to experience anxiety themselves.
Imbalances in brain chemistry, such as low levels of serotonin or high levels of cortisol, can contribute to the development of anxiety.

Anxiety: excessive worry, fear, and physical symptoms.

A Tedx and a Ted Ed video on how to cope with anxiety. Ted is not a official health organization.

Please always consult your regional health organization for medical & health information.

Visit the NHS website for health information (UK): https://www.nhs.uk/

What are the types of anxiety?

Health anxeity-

Health anxiety is when you spend so much time worrying you're ill, or about getting ill, that it starts to take over your life. It's related to obsessive compulsive disorder (OCD). - NHS 2022

Health anxiety, also known as illness anxiety or hypochondria, is a condition characterized by excessive and persistent worrying about having a serious illness or disease, despite having no or mild symptoms. People with health anxiety may frequently check their body for signs of illness, visit doctors or specialists regularly, and search for medical information online.

They may also experience physical symptoms, such as headaches, muscle tension, and nausea, which they attribute to the imagined illness. Health anxiety can be extremely distressing and disruptive to daily life, and it may lead to unnecessary medical tests and treatments. Treatment for health anxiety typically involves therapy, such as cognitive-behavioral therapy (CBT), to help individuals learn to manage their worries and reduce their anxiety levels.

Social anxeity-

Social anxiety disorder, also called social phobia, is a long-term and overwhelming fear of social situations. - NHS 2022

It's a common problem that usually starts during the teenage years. It can be very distressing and have a big impact on your life. - NHS 2022

Social anxiety is a condition where a person feels extremely nervous, fearful, or embarrassed in social situations. People with social anxiety may feel like they are being judged or evaluated negatively by others and may avoid social situations altogether. They may worry excessively about being humiliated, criticized, or rejected, and their anxiety may interfere with their ability to function in daily life.

Social anxiety can be triggered by a variety of social situations, such as public speaking, meeting new people, attending parties or social events, or eating or drinking in front of others. The fear and anxiety associated with social anxiety can be so intense that it can cause physical symptoms, such as sweating, shaking, rapid heartbeat, and difficulty breathing.

Social anxiety can be a debilitating condition that can affect a person's relationships, career, and overall well-being. However, with the right treatment, such as therapy, medication, or a combination of both, social anxiety can be effectively managed, and people can learn to overcome their fears and live a more fulfilling life. It's important for people who experience social anxiety to seek help and support from mental health professionals.

Generalised anxiety disorder-

Everyone has feelings of anxiety at some point in their life. For example, you may feel worried and anxious about sitting an exam, or having a medical test or job interview. During times like these, feeling anxious can be perfectly normal. But some people find it hard to control their worries. Their feelings of anxiety are more constant and can often affect their daily lives. - NHS 2022

GAD stands for Generalized Anxiety Disorder, which is a condition characterized by excessive and uncontrollable worry about everyday events and activities. People with GAD may worry about things like health, work, finances, relationships, and more, often to the point where it interferes with their daily life.

People with GAD may feel tense and on-edge, have difficulty relaxing or falling asleep, and experience physical symptoms like headaches, muscle tension, and stomachaches. They may also feel irritable, have trouble concentrating, and experience restlessness or fatigue.

GAD can be a chronic condition that lasts for months or years, and it can significantly impact a person's quality of life. However, with the right treatment, such as therapy, medication, or a combination of both, GAD can be effectively managed, and people can learn to reduce their worrying and improve their overall well-being. It's important for people who experience GAD to seek help and support from mental health professionals.

How to ease anxiety?

Here are five tips on how to ease anxiety:

Practice deep breathing and relaxation techniques: Take deep, slow breaths and focus on calming your body and mind.
Get regular exercise: Physical activity can help reduce anxiety by releasing feel-good endorphins and reducing stress hormones.
Avoid or limit caffeine, alcohol, and nicotine: These substances can increase anxiety and interfere with sleep.
Practice mindfulness: Mindfulness techniques, such as meditation or yoga, can help you focus on the present moment and reduce worrying thoughts.
Seek support: Talk to a trusted friend, family member, or mental health professional about your anxiety. They can provide you with support, guidance, and resources to help manage your symptoms.

A NHS video of how to get ease your anxiety.

Find out more about the NHS advice on anxiety at: https://www.nhs.uk/mental-health/conditions/anxiety/

What support is out there?

There are various types of support available for anxiety in the UK, including:

NHS services: The NHS provides various services for people with anxiety, including therapy, counselling, and medication.
Charities and support groups: There are many charities and support groups that offer information, advice, and support for people with anxiety, such as Anxiety UK and Mind.
Online resources: There are many online resources, such as the NHS website, that offer information and self-help tools for managing anxiety.
Private therapy: Private therapists and counsellors offer a range of therapies for anxiety, such as cognitive behavioural therapy (CBT) and mindfulness-based therapy.
Employee assistance programmes: Many employers offer employee assistance programmes (EAPs) that provide confidential support for employees with mental health issues, including anxiety.

It's important to remember that seeking support for anxiety is a positive step towards managing your symptoms and improving your well-being.

Anxiety support in UK: NHS, charities, online resources, private therapy, EAPs.

What does the data show?

This report shows that between June 2017 and June 2018, the average life satisfaction, worthwhile, happiness, and anxiety ratings in the UK remained unchanged. However, fewer people reported low happiness ratings, and more people reported very low anxiety ratings.

The proportion of people reporting very low anxiety ratings in England increased, which may be driving the improvement seen in the UK for those reporting very low levels of anxiety.

Compared to the UK, people in Wales reported poorer personal well-being ratings, while people in Northern Ireland reported better ratings. Overall, between June 2012 and June 2018, there was a decrease in the proportion of people reporting "poor" ratings and an increase in those reporting "very good" ratings across all personal well-being measures in the UK. The improvement for those struggling the most has been slower over time, suggesting that more work needs to be done to address this issue.

The report shows that personal well-being in the UK has remained stable, with some improvements seen in happiness and anxiety. However, there are variations across regions, with people in Wales reporting poorer well-being.

Overall, there has been an improvement in well-being in the UK between 2012 and 2018, but those struggling the most have seen slower improvement, indicating a need for more support.

Report: UK well-being stable, some improvement in happiness and anxiety, regional variations, need for more support.

A dataset which provides data on peoples anxeity levels from March 2012 till March 2018.