Frequently Asked Questions About Anxiety
Anxiety is one of the most common mental health disorders in the UK. We aim to answer some frequently asked questions surrounding Anxiety, to better help you understand and manage it.
5 minute read Everyone feels a little anxious from time to time. That is perfectly normal, but for some anxiety can become debilitating. Anxiety is a common mental health condition where you may feel scared, worried or apprehensive.
In the UK roughly 6 in 100 people will be diagnosed with general anxiety disorder according to statistics from the mental health charity MIND. A significant number of the general population suffer from anxiety, with almost 19% of adults having experienced it in 2019. Anxiety is also more common in women than it is in men, and more prevalent in young adults.
Living with anxiety can be challenging and lonely for those who deal with it daily. It's a condition that is often misunderstood by people who haven't experienced it themselves. In addition, there are various types of anxiety. Therefore, understanding anxiety awareness is crucial to creating much-needed support networks for those suffering from it.
Below, we answer some frequently asked questions concerning anxiety.
How to tell if shortness of breath is from anxiety?
One common symptom of anxiety is shortness of breath. A person may feel like they cannot breathe and that in itself can cause more anxiety.
Anxiety is rooted in fear - if something triggers to body to feel scared it provokes the fight or flight response. This causes the heart rate to increase and so more blood is pumped around the body faster to get to all the organs. This is what causes a person to start breathing faster and it can cause a shortness of breath.
Shortness of breath is often coupled with a feeling of worry, fear or being nervous. The combinations of these symptoms make it likely to be due to anxiety. It is however important to rule out other medical conditions, and you should always consult a medical professional to help work out some management strategies.
How to stop feeling sick from anxiety?
Anxiety can create a feeling of sickness or nausea. You can feel your stomach start to churn with a mix of nervousness and fear.
A great way to relive this is to practice mindfulness and meditation. Deep breathing exercises can help to lower your anxiety and calm your body down. Resting is also really important to reduce stress. Drinking a warm drink can be comforting and you should avoid caffeine, fizzy drinks and greasy processed food as they can make your stomach feel worse. Drinking plenty of water to stay hydrated and eating a balanced diet can also help.
How to stop anxiety urination
We all know that feeling when we are worried or scared about something and we think we keep needing to go to the toilet. This is known as anxiety urination.
Anxiety is the root cause and the best thing you can do to relive this constant feeling of needing to pee is to relax. It sounds simple, but something like going for a walk can help with this symptom. You have to actively try to relax and practice techniques such as deep breathing or meditation.
This may be difficult for some people especially if anxiety is severe. If this is the case, it is a good idea to seek professional help such as counselling or therapy. Maintaining regular bathroom breaks can also help to regulate when you feel like you need to urinate.
What are anxiety tics?
Some people experience sudden involuntary movements when they are highly anxious, these are known as anxiety tics. Examples of these include jaw clenching, eye blinking or finger tapping.
Anxiety tics aren’t always physical they can sometimes be vocal too. Examples of this include sniffing, coughing, throat clearing or humming. Sometimes people can suffer from a mixture of both physical and vocal tics.
It can be distressing to see someone you care about experience anxiety tics, but the best thing to do is to remain supportive and let them know you are there for them.
How do you stop shaking from anxiety immediately?
When your body is anxious or stressed it will go into, “fight, flight or freeze” mode as it believes it is in danger. It is gearing you up to get ready for survival, even if there is no real threat. When this happens stress hormones flood the body and your breathing and heart rate increase along with your blood pressure. Your muscles tense up to react and sometimes this can cause them to start shaking.
For immediate relief, you should focus on deep and steady breathing to calm your body down and reduce the release of stress hormones. Taking a hot bath or listening to calming music can also help quickly. Practising grounding and mindfulness techniques is also a good idea so you can quickly turn to these if you need to do something to act fast. Child’s pose in yoga is beneficial to help you bring your body back to neutral.
How can I stop anxiety nausea?
Some people experience a churning in their stomachs when they are over-anxious, to the point they may feel like they want to physically vomit. This is a common response to stress in the stomach which can include vomiting, heartburn, acid reflux, bloating, stomach aches and diarrhoea or constipation. These symptoms can be difficult to manage if you feel like this often.
As with the other symptoms of anxiety, trying to relax is crucial to feeling better. You can also take anti-nausea medications such as omeprazole to help with acid reflux. Eating something dry like toast or crackers can also help reduce the feelings of nausea. Try sipping cold water and loosening up your clothing.
How can I stop anxiety chills?
When the body is recovering from being under a great deal of stress, you may feel cold and get the chills. This can last for 20 minutes or longer. During this period keeping warm using blankets, hot water bottles or warm clothes can help. Maintaining a regular practice of relaxation techniques, such as deep and slow breathing, can also help to manage anxiety chills.
Why do you get anxiety after drinking?
Heavy drinking can also cause anxiety as alcohol is a natural depressant. When you first start drinking the alcohol can slow your nervous system down making you feel less inhibited and relaxed. The anxiety may flood after this has worn off in some people and it can be quite overwhelming. This is why drinking alcohol can make your anxiety worse the next day. Alcohol can also disrupt sleep patterns and increase dehydration, both of which contribute to feelings of anxiety.
How to stop hangover anxiety
There are a few ways in which you can help reduce your hangover anxiety, or “hangxiety” after a night of drinking. First, try not to drink on an empty stomach, and stick to blander foods which can help settle your stomach. It’s also important to drink plenty of water and stay hydrated.
Getting enough sleep is also important for the body, but if you can’t sleep then relaxing is the next best thing. Aromatherapy with essential oils or a hot bath can help you unwind. If you have muscle or headaches, taking some over-the-counter medications such as ibuprofen can help with pain relief. The key is to drink in moderation and pace yourself to prevent the hangover in the first place.
How to slow heart rate with anxiety?
When anxious, your heart can start to beat faster which can be quite distressing. To help slow your heart down you need to convince your body that you are safe and not in danger. Again, relaxation is key!
Deep breathing by extending how long you breathe out compared to how long you breathe in can help to calm your sympathetic nervous system down and lower your heart rate. Breathing in too rapidly can cause hyperventilation. Other things to help keep your heart rate down include regular exercise and stress management.
How to break the anxiety cycle
Breaking the cycle of anxiety is not easy but it can be done. It includes working out your triggers, finding coping strategies that work for you and often seeking advice from trained professionals. Cognitive Behaviour Therapy (CBT) is often helpful as is mindfulness such as meditation, and deep breathing.
Making a few lifestyle changes can also make a difference in managing anxiety in the long run. It's important to prioritise taking care of yourself, so try to make sure you eat a healthy, balanced diet, get enough sleep, and engage in regular exercise. Remember to stay hydrated as well by drinking plenty of water. These simple actions can go a long way in helping you cope with anxiety.
Don't forget the power of self-care and finding ways to reduce stress levels - it's crucial for your overall well-being.
