By Mohammed Adil Sethi, Content Team academic
Anxiety is a quite common emotional experience that everyone encounters at some point in their lives. It is quite normal to feel anxiety in response to certain situations. Chronic anxiety can significantly impact someone’s daily life and overall well-being. Anxiety is a feeling of worry, nervousness, or unease about something with an uncertain outcome (Kawa, 2019). It can come in many forms. That includes generalised anxiety disorder, social anxiety disorder, panic disorder and specific phobia. The symptoms of anxiety can range from mild to severe. This can also include physical, emotional, and cognitive components. Managing anxiety effectively sometimes requires more than just individual effort. Collaborative support is required in this very case. Professional help from therapists and counsellors, emotional and practical support from No Panic and emotional support from friends and family can play a very important role. And this essay will dive deeper into the nature of anxiety. This essay will also explore the causes, symptoms and different types. After analysing this essay will provide practical approachable tips and strategies for building and using a robust support network for leading a better fulfilling life.
Understanding Anxiety
Anxiety is a natural stress response. And they are characterized by feelings of worry, apprehension, and fear about future events (Gaynor, 2016). There are several types of anxiety. They are generalized anxiety disorder, social anxiety disorder, panic disorder, specific phobias, obsessive-compulsive disorder, and post-traumatic stress disorder. Generalized anxiety disorder is characterized by chronic and excessive worry about various aspects of life (Freeston and Meares, 2015). Social anxiety disorder involves intense fear and avoidance of social situations due to the concern about being judged. Another type is panic disorder which is marked by unexpected panic attacks. These are sudden episodes of intense fear. Specific phobia is a situation where the fear of height, flying and shortness of breath is included. Obsessive-compulsive disorder is recognized by persistent and unwanted thoughts and repetitive behaviours. And finally, post-traumatic stress disorder can be developed after experiencing a traumatic event (Association, 2021).
Figure: Understanding Anxiety (Fulton, 2024).
Common Symptoms and Their Impact on Daily Life
There are some common symptoms like physical, emotional and cognitive symptoms. Physical symptoms can be increased heart rate, sweating or muscle tension. Emotional tension can be persistent worry, fear or restlessness. The cognitive symptoms are difficulty concentrating, racing thoughts and constant overthinking (Miller, 2018). If those symptoms can be seen in a person, then it can be said that the person is suffering from anxiety. Their impact can be serious on daily lives. Anxiety can make daily life more challenging. Persistent anxiety can strain relationships with family, friends and colleagues. Continuous feelings of worry, fear and unease can lead to emotional depression and a lower quality of life.
Figure: Generalised anxiety disorder (Otr/L, 2023)
The Role of a Supporter or Mentor
A good supporter or mentor is someone who is characterized by empathy, patience and understanding. They have good listening quality and they provide a safe space for the individuals to express their feelings. They are being reliable and consistent in their support. And they can significantly help the person who is struggling with anxiety (Hoy, 2016). So that they can feel more secure and less isolated. While offering support it’s very important to be careful of certain behaviour. A supporter should validate their feelings without minimizing their experiences. And they shouldn’t dismiss their anxiety just by saying just relax or get over it. This type of comments can be very frustrating or often unhelpful (Small and Vorgan, 2019). Dealing with someone who has anxiety needs special sensitivity and care. That can start by expressing concern in a non-judgmental way. For example, I’ve noticed you seem a bit down lately, this kind of statement can start a conversation which can give the person an opportunity to talk about his situation. The supporter needs to reassure them that they have the ability and interest to support that person.
Figure: The role of a supporter (Simply Psychology, 2024).
Practical Ways to Offer Help
Active listening involves giving full attention to the person who is speaking. And in this period the listener should show the speaker empathy and validate their feelings. They should not interrupt and must reflect on what they hear. Simple breathing exercises like 4-7-8 techniques can help them with muscle relaxation and better mental health (Mogan, Elliott and Smith, 2015). The supporter must help them to set achievable goals for the betterment of their mental health. They can set a daily routine for their self-care and relaxation. And creating progress in their routine will boost their confidence and sense of control.
Figure: Helping others with anxiety (group or, 2024)
Encouraging Professional Help
It’s very important to understand signs that professional help may be necessary. If the person’s anxiety is persistent or if they express feelings of hopelessness, it’s time to encourage them to seek professional support. Discussing for therapy of medication can be tricky. First, express concern and support by saying something nice. This can trigger the concern or need for a therapist. If medication is necessary then reassure them that it’s a common and effective treatment option. That can help them a lot (Allan, 2021). Resources for professional help can be provided. That will make their life much easier. Starting with a primary care physician. Online options are also much more effective nowadays in terms of mental support. Many organizations offer hotlines and online chat services for instant support.
Figure: professional help (MEd, 2023)
Self-Care for Supporters
Supporting someone with anxiety can be emotionally and mentally demanding. It’s very important to prioritize caregivers’ self-care to maintain well-being. So that they can continue providing effective support. Self-care can help the caregiver’s emotional and mental energy to help others. Setting clear boundaries is very important to prevent burnout. Proper limits need to be established on time and emotional energy (Fitzpatrick, 2015). Communicate those boundaries respectfully. So that everyone gets clear while the caregiver is there to help. And never hesitate to seek help for yourself. Talking to a trusted friend, family member, mentor or therapist about the experience can provide much-needed relief and perspective. Taking steps to address own emotional needs can make sure to become a strong and effective supporter.
Figure: self-care (4 simple self-care tips when you’re socially anxious – Deeper Conversations, 2023)
Conclusion
To understand and regulate anxiety, anyone must comprehend the symptoms and their causes. For help to better understand your anxiety, you can call the No Panic helpline every day between 10am and 10pm, on 0300 7729844. A person may also be able to tell if there is a need for help from a doctor. It is important for those who have anxiety disorders to always remember that asking for assistance shows how strong they are. Among other things, a group of people showing kindness and passion can create a resilient community.
References
4 simple self-care tips when you’re socially anxious – Deeper Conversations (2023). https://deeperconvos.com/social-anxiety-self-care/.
Allan, R. (2021) How to Help Someone with Anxiety: A Practical Handbook.
Association, A.P. (2021) Diagnostic and Statistical Manual of Mental Disorders (DSM-5). American Psychiatric Publishing.
Fitzpatrick, C. (2015) A short introduction to helping young people manage anxiety. Jessica Kingsley Publishers.
Freeston, M. and Meares, K. (2015) Overcoming Worry and Generalised Anxiety Disorder, 2nd edition: A self-help guide using cognitive behavioural techniques. Hachette UK.
Fulton, S. (2024) Understanding anxiety: symptoms, management, and treatment options. https://anytimecounselling.com.au/understanding-anxiety-symptoms-management-and-treatment-options/.
Gaynor, K. (2016) Protecting mental health.
grouport (2024) Embracing Community Support: The role and impact of anxiety Support Groups | Grouport Journal. https://www.grouporttherapy.com/blog/anxiety-support-groups.
Hoy, W.G. (2016) Bereavement groups and the role of social support: Integrating Theory, Research, and Practice. Routledge.
Kawa, K. (2019) What happens when someone has anxiety? Greenhaven Publishing LLC.
MEd, S.L. (2023) How to help someone with anxiety. https://www.verywellmind.com/how-to-help-someone-with-anxiety-5089005.
Miller, A. (2018) The Anti-Anxiety Diet: A Whole Body Program to Stop Racing Thoughts, Banish Worry and Live Panic-Free. Simon and Schuster.
Mogan, C., Elliott, C.H. and Smith, L.L. (2015) Overcoming Anxiety for Dummies – Australia / NZ. John Wiley & Sons.
Otr/L, S.B. (2023) Anxiety and anxiety disorder symptoms. https://www.verywellhealth.com/anxiety-symptoms-5086955.
Simply Psychology (2024) A study of social anxiety and perceived social support. https://www.simplypsychology.org/social-anxiety-and-perceived-social-support.html. Small, G., MD and Vorgan, G. (2019) The Small Guide to Anxiety. Humanix Books.
