Taking note of anxiety symptoms and other signs of anxiety is the first step in understanding how to deal with anxiety.
<div class="ExternalClassCFC97555ABEF4E90A15B662F727A65B8"><p>We all feel anxious from time to time. Anxiety is a feeling of discomfort and worry that is often associated with a range of physical sensations.</p><p>We may experience anxiety when we attend a job interview, do something new or when confronted with something we are scared of. While anxiety is an emotion that we all experience, for some, anxiety is felt at an intensity and duration that significantly impacts their life at a sufficient severity to be considered an anxiety disorder.</p><p>There are many types of anxiety disorders including phobias, obsessive-compulsive disorder (OCD), post-traumatic stress disorder (PTSD) and generalised anxiety disorder (GAD). Anxiety disorders vary depending on what is feared and how one responds to the anxiety. Anxiety disorders are associated with the experience of fear and anxiety which disrupts day-to-day functioning.</p><h2>Symptoms of Anxiety
</h2><p>The symptoms of anxiety include a combination of physical, thinking and behavioural signs including:</p><div class="table-responsivea"><table class="table" style="width:609px;overflow-x:scroll;display:block;border:none;padding:1px;"><tbody><tr><td style="width:194px;display:table-cell;"><p>
<strong>- </strong><strong>Difficulty breathing</strong></p></td><td style="width:231px;display:table-cell;"><p>
<strong>- Confusion</strong></p></td></tr><tr><td style="width:194px;display:table-cell;"><p>
<strong>- Increased muscle tension and muscle aches</strong></p></td><td style="width:231px;display:table-cell;"><p>
<strong>- Irritability</strong></p></td></tr><tr><td style="width:194px;display:table-cell;"><p>
<strong>- Pounding heart (palpitations)</strong></p></td><td style="width:231px;display:table-cell;"><p>
<strong>- Repeated negative thoughts or excessive worrying</strong></p></td></tr><tr><td style="width:194px;display:table-cell;"><p>
<strong>- Nausea or abdominal discomfort</strong></p></td><td style="width:231px;display:table-cell;"><p>
<strong>- Intense fear</strong></p></td></tr><tr><td style="width:194px;display:table-cell;"><p>
<strong>- Trembling or shaking</strong></p></td><td style="width:231px;display:table-cell;"><p>
<strong>- Sense of helplessness or impending doom</strong></p></td></tr><tr><td style="width:194px;display:table-cell;"><p>
<strong>- Dizziness or light-headedness</strong></p></td><td style="width:231px;display:table-cell;"><p>
<strong>- Avoidance of feared situations</strong></p></td></tr></tbody></table></div><h2>Risk Factors for Anxiety</h2><p>There is no single cause for anxiety. Anxiety is caused by a variety of factors. These include:</p><ul><li>
<strong>Genetic factors</strong>: anxiety is more common for people who have a family history of anxiety</li><li>
<strong>Personal factors</strong>: there are certain types of people that may be more vulnerable to anxiety, for example, those who tend to worry, are perfectionists, shy or have low self-esteem are more prone to anxiety</li><li>
<strong>Biochemical factors</strong>: for some people anxiety is related to an imbalance in brain chemistry</li><li>
<strong>Life Events</strong>: experiencing challenging life events like the loss of a loved one may contribute to anxiety</li></ul><h2>How to Deal with Anxiety</h2><p>Like managing any emotional response, we can all improve our skills and learn more effective ways of dealing with anxiety. Strategies to managing anxiety include:</p><ul><li>Becoming aware of what makes you anxious</li><li>Learning and practising breathing and relaxation techniques</li><li>Challenge negative or unhelpful thinking
</li><li>Exercise regularly and eat a balanced diet</li></ul><p>Managing anxiety is most effective when we have strong social support. Friends and family play an invaluable role in providing support to those who are trying to manage anxiety.</p><p>While some people may benefit from self-help strategies, for others managing their anxiety may require the help and support of a mental health professional. Anxiety disorders respond well to treatment, particularly if identified and treated early.</p><h2>Treatment and Support for Anxiety</h2><p>Psychological treatments, particularly Cognitive Behaviour Therapy, are extremely effective in treating anxiety disorders. Cognitive Behaviour Therapy focuses on teaching people how to challenge patterns of unhelpful thinking that contribute to intense anxiety. It also helps people respond more effectively to anxiety-provoking situations. Psychological treatments can assist with developing a range of skills to identify and manage emotions more effectively, including anxiety. </p><p>In some cases, medications such as benzodiazepines and anti-depressants may be required to support treatment.
</p><h2>Seeking Anxiety Treatment</h2><p>There are many treatments and support options available for people who may be feeling anxious. If you, or someone close to you, is having difficulties dealing with anxiety, seek help early by consulting your family doctor or refer to the
<a href="https://www.healthhub.sg/programmes/186/MindSG/Discover#Seek_mental_health_resources_services">Find Help - Services for Mental Health Support</a> directory.
</p><p>Try this <a href="https://www.healthhub.sg/programmes/186/MindSG/Caring-For-Ourselves/Dealing-with-Anxiety-Disorder-Adults#self-assessment-home">self-assessment tool for anxiety</a>.
</p><p><span lang="EN-US" style="text-decoration:underline;"></span><a href="https://www.healthhub.sg/programmes/186/MindSG/Discover"><span lang="EN-US">Visit MindSG for more tools to take care of your mental well-being.</span></a></p><p>
</p><p>
<em>Download the HealthHub app on
<a href="https://play.google.com/store/apps/details?id=sg.gov.hpb.healthhub&hl=en_SG" target="_blank" rel="nofollow">Google Play</a> or
<a href="https://itunes.apple.com/sg/app/healthhub-sg/id1034200875?mt=8" target="_blank" rel="nofollow">Apple Store</a> to access more health and wellness advice at your fingertips.</em> </p><hr /><p>
<strong>Read these next:</strong></p><ul><li>
<a href="https://www.healthhub.sg/live-healthy/274/awkward_turtle">How To Make Friends for Better Mental Wellbeing </a></li><li>
<a href="https://www.healthhub.sg/live-healthy/1453/top-up-your-happiness">The Keys to Happiness: Mindfulness and Positive Experiences</a>
</li></ul><div>
</div><div>References:
</div><div><ol><li><span style="font-size:13px;">Anxiety (n.d.). American Psychological Association. https://www.apa.org/topics/anxiety</span>
</li><li><span style="font-size:13px;"><span style="font-size:13px;">American Psychiatric Association. (2013). Diagnostic and Statistical Manual of Mental Disorders (5th ed.). https://dsm.psychiatryonline.org/doi/book/10.1176/appi.books.9780890425596</span>
</span></li><li><span style="font-size:13px;"><span style="font-size:13px;"><span style="font-size:13px;">American Psychiatric Association. (2013). Diagnostic and Statistical Manual of Mental Disorders (5th ed.). https://dsm.psychiatryonline.org/doi/book/10.1176/appi.books.9780890425596</span>
</span></span></li><li><span style="font-size:13px;"><span style="font-size:13px;"><span style="font-size:13px;"><span style="font-size:13px;">Domschke, K., & Maron, E. (2013). Genetic factors in anxiety disorders. Modern trends in pharmacopsychiatry, 29, 24–46. https://doi.org/10.1159/000351932</span>
</span></span></span></li><li><span style="font-size:13px;"><span style="font-size:13px;"><span style="font-size:13px;"><span style="font-size:13px;"><span style="font-size:13px;">Kotov, R., Gamez, W., Schmidt, F., & Watson, D. (2010). Linking “big” personality traits to anxiety, depressive, and substance use disorders: A meta-analysis. Psychological Bulletin, 136(5), 768–821. https://doi.org/10.1037/a0020327</span>
</span></span></span></span></li><li><span style="font-size:13px;"><span style="font-size:13px;"><span style="font-size:13px;"><span style="font-size:13px;"><span style="font-size:13px;"><span style="font-size:13px;">Martin M. Smith, Vanja Vidovic, Simon B. Sherry, Sherry H. Stewart & Donald H. Saklofske (2018) Are perfectionism dimensions risk factors for anxiety symptoms? A meta-analysis of 11 longitudinal studies, Anxiety, Stress & Coping, 31:1, 4-20, DOI: 10.1080/10615806.2017.1384466</span>
</span></span></span></span></span></li><li><span style="font-size:13px;"><span style="font-size:13px;"><span style="font-size:13px;"><span style="font-size:13px;"><span style="font-size:13px;"><span style="font-size:13px;"><span style="font-size:13px;">Prior, M., Smart, D., Sanson, A., & Oberklaid, F. (2000). Does shy-inhibited temperament in childhood lead to anxiety problems in adolescence? Journal of the American Academy of Child & Adolescent Psychiatry, 39(4), 461–468. https://doi.org/10.1097/00004583-200004000-00015</span>
</span></span></span></span></span></span></li><li><span style="font-size:13px;"><span style="font-size:13px;"><span style="font-size:13px;"><span style="font-size:13px;"><span style="font-size:13px;"><span style="font-size:13px;"><span style="font-size:13px;"><span style="font-size:13px;">Sowislo, J. F., & Orth, U. (2013). Does low self-esteem predict depression and anxiety? A meta-analysis of longitudinal studies. Psychological Bulletin, 139(1), 213–240. https://doi.org/10.1037/a0028931</span>
</span></span></span></span></span></span></span></li><li><span style="font-size:13px;"><span style="font-size:13px;"><span style="font-size:13px;"><span style="font-size:13px;"><span style="font-size:13px;"><span style="font-size:13px;"><span style="font-size:13px;"><span style="font-size:13px;"><span style="font-size:13px;">Liu, Y., Zhao, J., & Guo, W. (2018). Emotional Roles of Mono-Aminergic Neurotransmitters in Major Depressive Disorder and Anxiety Disorders. Frontiers in psychology, 9, 2201. https://doi.org/10.3389/fpsyg.2018.02201</span>
</span></span></span></span></span></span></span></span></li><li><span style="font-size:13px;"><span style="font-size:13px;"><span style="font-size:13px;"><span style="font-size:13px;"><span style="font-size:13px;"><span style="font-size:13px;"><span style="font-size:13px;"><span style="font-size:13px;"><span style="font-size:13px;"><span style="font-size:13px;">Spinhoven, P., Elzinga, B.M., Hovens, J.G.F.M., Roelofs, K., van Oppen, P., Zitman, F.G. and Penninx, B.W.J.H. (2011), Positive and negative life events and personality traits in predicting course of depression and anxiety. Acta Psychiatrica Scandinavica, 124: 462-473. https://doi.org/10.1111/j.1600-0447.2011.01753.x</span>
</span></span></span></span></span></span></span></span></span></li><li><span style="font-size:13px;"><span style="font-size:13px;"><span style="font-size:13px;"><span style="font-size:13px;"><span style="font-size:13px;"><span style="font-size:13px;"><span style="font-size:13px;"><span style="font-size:13px;"><span style="font-size:13px;"><span style="font-size:13px;"><span style="font-size:13px;">McClintock, A.S., Rodriguez, M.A. & Zerubavel, N. The Effects of Mindfulness Retreats on the Psychological Health of Non-clinical Adults: a Meta-analysis. Mindfulness 10, 1443–1454 (2019). https://doi.org/10.1007/s12671-019-01123-9</span>
</span></span></span></span></span></span></span></span></span></span></li><li><span style="font-size:13px;"><span style="font-size:13px;"><span style="font-size:13px;"><span style="font-size:13px;"><span style="font-size:13px;"><span style="font-size:13px;"><span style="font-size:13px;"><span style="font-size:13px;"><span style="font-size:13px;"><span style="font-size:13px;"><span style="font-size:13px;"><span style="font-size:13px;">Tomba, E., Belaise, C., Ottolini, F., Ruini, C., Bravi, A., Albieri, E., Rafanelli, C., Caffo, E., & Fava, G. A. (2010). Differential effects of well-being promoting and anxiety-management strategies in a non-clinical school setting. Journal of anxiety disorders, 24(3), 326–333. https://doi.org/10.1016/j.janxdis.2010.01.005</span>
</span></span></span></span></span></span></span></span></span></span></span></li><li><span style="font-size:13px;"><span style="font-size:13px;"><span style="font-size:13px;"><span style="font-size:13px;"><span style="font-size:13px;"><span style="font-size:13px;"><span style="font-size:13px;"><span style="font-size:13px;"><span style="font-size:13px;"><span style="font-size:13px;"><span style="font-size:13px;"><span style="font-size:13px;"><span style="font-size:13px;">Tomba, E., Belaise, C., Ottolini, F., Ruini, C., Bravi, A., Albieri, E., Rafanelli, C., Caffo, E., & Fava, G. A. (2010). Differential effects of well-being promoting and anxiety-management strategies in a non-clinical school setting. Journal of anxiety disorders, 24(3), 326–333. https://doi.org/10.1016/j.janxdis.2010.01.005</span>
</span></span></span></span></span></span></span></span></span></span></span></span></li><li><span style="font-size:13px;"><span style="font-size:13px;"><span style="font-size:13px;"><span style="font-size:13px;"><span style="font-size:13px;"><span style="font-size:13px;"><span style="font-size:13px;"><span style="font-size:13px;"><span style="font-size:13px;"><span style="font-size:13px;"><span style="font-size:13px;"><span style="font-size:13px;"><span style="font-size:13px;"><span style="font-size:13px;">Amanda L. Rebar, Robert Stanton, David Geard, Camille Short, Mitch J. Duncan & Corneel Vandelanotte (2015) A meta-meta-analysis of the effect of physical activity on depression and anxiety in non-clinical adult populations, Health Psychology Review, 9:3, 366-378, DOI: 10.1080/17437199.2015.1022901</span>
</span></span></span></span></span></span></span></span></span></span></span></span></span></li><li><span style="font-size:13px;"><span style="font-size:13px;"><span style="font-size:13px;"><span style="font-size:13px;"><span style="font-size:13px;"><span style="font-size:13px;"><span style="font-size:13px;"><span style="font-size:13px;"><span style="font-size:13px;"><span style="font-size:13px;"><span style="font-size:13px;"><span style="font-size:13px;"><span style="font-size:13px;"><span style="font-size:13px;"><span style="font-size:13px;">Chi, Xinli & Liang, Kaixin & Chen, Sitong & Huang, Liuyue & Yu, Qian & Jiao, Can & Guo, Tianyou & Stubbs, Brendon & Hossain, Md & Yeung, Albert & Kong, Zhaowei & Zou, Liye. (2020). Mental Health problems among Chinese adolescents during the COVID-19: The importance of nutrition and physical activity. International Journal of Clinical and Health Psychology. 21. 10.1016/j.ijchp.2020.100218. </span>
</span></span></span></span></span></span></span></span></span></span></span></span></span></span></li><li><span style="font-size:13px;"><span style="font-size:13px;"><span style="font-size:13px;"><span style="font-size:13px;"><span style="font-size:13px;"><span style="font-size:13px;"><span style="font-size:13px;"><span style="font-size:13px;"><span style="font-size:13px;"><span style="font-size:13px;"><span style="font-size:13px;"><span style="font-size:13px;"><span style="font-size:13px;"><span style="font-size:13px;"><span style="font-size:13px;"><span style="font-size:13px;">Hyde, L. W., Gorka, A., Manuck, S. B., & Hariri, A. R. (2011). Perceived social support moderates the link between threat-related amygdala reactivity and trait anxiety. Neuropsychologia, 49(4), 651–656. https://doi.org/10.1016/j.neuropsychologia.2010.08.025</span>
</span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></li><li><span style="font-size:13px;"><span style="font-size:13px;"><span style="font-size:13px;"><span style="font-size:13px;"><span style="font-size:13px;"><span style="font-size:13px;"><span style="font-size:13px;"><span style="font-size:13px;"><span style="font-size:13px;"><span style="font-size:13px;"><span style="font-size:13px;"><span style="font-size:13px;"><span style="font-size:13px;"><span style="font-size:13px;"><span style="font-size:13px;"><span style="font-size:13px;"><span style="font-size:13px;">Norton, Peter J. PhD; Price, Esther C. MA A Meta-Analytic Review of Adult Cognitive-Behavioral Treatment Outcome Across the Anxiety Disorders, The Journal of Nervous and Mental Disease: June 2007 - Volume 195 - Issue 6 - p 521-531 doi: 10.1097/01.nmd.0000253843.70149.9a</span>
</span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></li><li><div><span style="font-size:13px;">Tolin, D. (2017). Can Cognitive Behavioral Therapy for Anxiety and Depression Be Improved with Pharmacotherapy? A Meta-analysis. The Psychiatric clinics of North America, 40 4, 715-738</span></div></li><li><div><span style="font-size:13px;"></span>https://adaa.org/learn-from-us/from-the-experts/blog-posts/consumer/ssris-and-benzodiazepines-general-anxiety</div></li></ol></div></div>
Tuesday, December 30, 2014
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