Back then, we were equipped with an internal alarm system designed to protect us from the dangers surrounding us in the wild. This system would make us hyper-alert by giving us a boost of adrenaline that would increase the heart rate and boost the amount of oxygen going to our limbs so we were better able to fight or run from danger. This is known as the “fight or flight” response. The “butterflies in the stomach” feeling that many associate with anxiety is this mechanism kicking in, but instead of being used to avoid immediate danger, it is often wrongly and inappropriately activated in a person during normal, everyday situations when stress has built up, often unknowingly.
Some people have a very identifiable cause for their anxiety; a traumatic incident, lots of stressors or have undergone a significant life event (moving house, getting divorced, having surgery). However, some people don’t have an identifiable cause for their anxiety and it causes them some distress. One way of thinking about your anxiety is to imagine your stress levels as being like a bucket of water. If we keep adding stressors to the bucket (even tiny ones like the school run or commuting to work), over time it fills up until one day it overflows. This can be a good way of looking at anxiety as it explains why sometimes it can seem to come out of the blue with no significant trigger. However, what has happened is that the trigger was just a very small stressor that tipped us over the edge and allowed our bucket to overflow. What we need is a leaky bucket with lots of holes in to reduce your overall stress levels. Each one of these holes could be something positive that you do to manage your anxiety, such as yoga, exercise, reading, listening to music or spending time with friends or family.
Symptoms of anxiety
People often experience physical, psychological and behavioural symptoms when they feel anxious or stressed.
Some of the most common physical symptoms of anxiety are:
- Increased heart rate
- Increased muscle tension
- “Jelly legs”
- Tingling in the hands and feet
- Hyperventilation (over breathing)
- Difficulty in breathing
- Wanting to use the toilet more often
- Feeling sick
- Tight band across the chest area
- Tension headaches
- Hot flushes
- Increased perspiration
- Dry mouth
- Choking sensations
Some of the most common psychological symptoms (the thoughts or altered perceptions we have) of anxiety are:
- Thinking that you may lose control and/or go “mad”
- Thinking that you might die
- Thinking that you may have a heart attack/be sick/faint/have a brain tumour
- Feeling that people are looking at you and observing your anxiety
- Feeling as though things are speeding up/slowing down
- Feeling detached from your environment and the people in it
- Feeling like wanting to run away/escape from the situation
- Feeling on edge and alert to everything around you
The most common behavioural symptom (the things we do when we are anxious) is avoidance. Although avoiding an anxiety provoking situation produces immediate relief from the anxiety, it is only a short term solution. This means that whilst it may seem like avoiding is the best thing to do at the time, the anxiety often returns the next time that you face the situation and avoiding it will only psychologically reinforce the message that there is danger. The problem with avoidance is that you never get to find out whether your fear about the situation and what would happen is actually true.
For more information on your specific condition please click on the list to the left of the page. Here you will find a ‘self diagnosis checklist’, recommended resources advice on where to get help and support. We also have a page dedicated to stress, which you can view here.
If you are a friend or family member of someone with anxiety, click here for advice on how you can help to manage anxiety, or if you are looking for information specific to the management of anxiety in young people please click here.
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How we can help
Anxiety UK is a user-led charity with more than forty years experience in supporting those living with anxiety. By becoming a member of Anxiety UK, you will have access to a range of benefits, including:
- Access to reduced cost therapy within two weeks of submitting your therapy request
- Access to our infoline, email and live chat services (available Monday-Friday, 9:30 am – 5:30 pm) staffed by volunteers with personal experience of anxiety
- Receipt of Anxious Times, our quarterly members’ magazine
- Access to the members only section of our website, featuring regular support surgeries facilitated by anxiety experts
- Access to specialist helplines, including the psychiatric pharmacy helpline, the psychology information helpline and the emetophobia helpline.
And many, many other benefits that will help you manage your anxiety long term.