Insights From Team

Have you ever felt like something has been holding you back from living your best life? As if you have invisible chains that’s stopping you from doing your best, reaching your goals, and living life with joy? 

That’s how some people living with anxiety disorders feel. 

People experiencing anxiety disorders find it hard to live a good life due to its signs and symptoms interfering with their daily lives. They constantly wrestle with fearful thoughts, anxious feelings, fatigue, brain fog, and restlessness, among other challenges.

Although it’s true that anxiety lives in the mind, its impact can be felt in all aspects of one’s life. That’s why in this article, we’ll share with you how anxiety affects a person’s life. This article might help you realise just how challenging living with anxiety disorder can be, and how important it is to seek support. 

Anxiety Disorders can wear your body down

Anxiety and your physical health are closely intertwined. When you experience anxiety, your body's stress response system is activated. This leads to the release of hormones like cortisol and adrenaline. During prolonged states of anxiety (Anxiety Disorders), this chronic stress can take a toll on your physical health in various ways.

1. It weakens the heart. Multiple studies have linked anxiety to an increased risk of heart disease, high blood pressure, and other cardiovascular issues. This is because the stress hormones released during anxiety can cause blood vessels to constrict. Leading to elevated blood pressure and an increased strain on the heart. That’s why prolonged stress and anxiety increases your risks of having a heart attack. 
2. It tightens up the tummy. Anxiety can also have a significant impact on your digestive system. The gut and the brain are closely connected, and anxiety can trigger symptoms like nausea, stomach pain, diarrhoea, or constipation. That’s why if you notice, your stomach tends to tighten up whenever you feel nervous or anxious. Now, the phrase “sick to my stomach” makes more sense.
3. Anxiety weakens your body’s shield. Chronic stress and anxiety have been shown to weaken the immune system. Making you more prone to illness and infections.This is because stress hormones can suppress the production of white blood cells, which are crucial for fighting off infections. This is also why a lot of people suffering from chronic and prolonged anxiety develop other immune-related conditions. 
4. Keeps you up at night.  Anxiety can also contribute to sleep problems, such as insomnia or restless sleep. That’s because your body is in constant fight-or-flight mode. Meaning, it’s unable to rest since it always feels threatened. Over time, this lack of quality sleep can further worsen the symptoms of anxiety, creating a cycle of poor sleep and increased anxiety.

Anxiety weakens your mind

Anxiety not only affects your physical well-being but also has a significant impact on your mental health. Meaning, your brain experiences a lot of deterioration and difficulty when you’re in a constant state of anxiety. Here are some of the ways anxiety can impact your mental state:

1. Fear makes you feel blue. Anxiety and depression can go hand-in-hand, with many people experiencing both conditions simultaneously. This is because anxiety can lead to feelings of hopelessness, low self-esteem, and a general sense of despair. So over time, these negative thought patterns contribute to the development of depression.
2. Anxiety makes you dull. Because all of your mental energy is focused towards survival, other cognitive functions tend to suffer. That’s why people with prolonged anxiety experience symptoms such as brain fog, forgetfulness, difficulty to focus, remember information, and make decisions. 
3. It’s easier to lose control when you’re anxious. When all our energy and will power is exhausted from trying to survive and fend-off real and imaginary threats, it’s almost impossible for you to regulate our emotions. This makes you more prone to outbursts, irritability, or difficulty expressing our feelings in a healthy way. This can strain our relationships and negatively impact your overall quality of life.
4. Down a slippery slope you go. Some individuals may turn to alcohol or drugs as a way to cope with the overwhelming feelings of anxiety. This is because the mind is looking for ways to feel safe. And feeling numb makes it forget about the things you’re anxious about. This can lead to a cycle of substance abuse and worsening mental health.

If you start to notice that you’re experiencing the negative impact of anxiety disorders in your mind, it’s best to seek professional help and support. Our team at MeHelp Psychology can help you overcome your anxiety disorder, and regain your mental health. You can reach out to us to book an appointment. 

Anxiety creates unhelpful behaviours

Anxiety tends to change the way you behave. That’s because your mind is in deep survival mode, putting it on the edge. Understanding these behavioural changes can help you manage and address anxiety more effectively.

1. Running away from fear. One of the most common behavioural responses to anxiety is avoidance. When your anxieties are triggered, you tend to start avoiding certain places, people, or situations that might trigger anxiety. While this might provide temporary relief, it often worsens anxiety in the long run by reinforcing the fear and preventing you from confronting and managing the anxiety-provoking situations.
2. Running away from tasks. Anxiety can lead to procrastination – which is another form of avoidance. That’s because your mind is already in a state of fear. So you tend to lose your confidence even towards things we’re familiar with. Because you fear failure or making mistakes, you tend to put off tasks. Ironically, this leads to increased stress and anxiety as deadlines approach.
3. Soothing the mind with compulsive behaviours. Some people develop compulsive behaviours as a way to manage anxiety. This can include repetitive actions like checking, counting, or cleaning. While these behaviours might temporarily reduce anxiety, they often become disruptive and difficult to control. Which leads them to develop Obsessive-Compulsive Disorders (OCD). 
4. Aggressive tendencies tend to come out. When you’re unable to control your emotions, we might release some aggression towards the people around us. This might come in the form of verbal abuse. And in worse cases, physical confrontation. 

Anxiety can create strains in your relationships

Because of the changes in your mood and actions, anxiety can have profound effects on your relationships with family, friends, and colleagues. Recognising these impacts can help you take steps to maintain healthy and supportive connections.

1. Communication Issues. Anxiety can make communication difficult. You might struggle to express your thoughts and feelings clearly, leading to misunderstandings and conflicts. And because you’re in a defensive mode, anxiety can also make the slightest criticism feel like an attack, which can strain relationships.
2. Anxiety creates a false sense of attachment. When we’re in survival mode, it’s the mind’s instinct to look for safe spaces. And sometimes this comes in the form of people. That’s why anxiety can make you overly dependent on loved ones for reassurance and support. While it's natural to seek comfort from those close to you, excessive dependency can create tension and burden your relationships.
3. But anxiety can also pull you away from everyone. Conversely, anxiety can also lead to social withdrawal. You might avoid social interactions to prevent anxiety, leading to feelings of loneliness and isolation. This withdrawal can further worsen anxiety and create depression.
4. Anxiety puts a strain on your romantic relationships. Anxiety can affect intimacy in romantic relationships. It can lead to a lack of interest in physical intimacy because the anxious hormones (cortisol and adrenaline) hamper the intimacy hormones (testosterone, oxytocin, and serotonin). Moreover, because of the changes in behaviour, maintaining emotional closeness can also become challenging. 
5. Creating conflict and tension. The irritability and mood swings associated with anxiety can lead to frequent conflicts and tension in the different relationships in your life.

Don’t Let Anxiety Hold You Back

Right now, you’re realising that anxiety is a terrible loop. It creates a lot of negative situations and outcomes in your life that tend to make it worse in the long run. So you might feel some fear and hopelessness because you don’t know how to break this cycle. 

But don’t worry. We’re here to assure you that there’s a light at the end of the tunnel. It’s possible to stop the anxiety loop, and prevent you from spiralling down because there are a lot of treatments and management strategies that you can access. 

If you're struggling with anxiety and its impact on your physical and mental health, we encourage you to reach out to our team at MeHelp Psychology to help you develop a personalised plan to manage your symptoms and improve your overall well-being. 

Remember, you don't have to face this alone, and there are resources and support available to help you on your journey to better health. Our team of online psychologists understand anxiety and can help you.

References: 

Better Health Channel. (n.d.). Heart disease and mental health. Retrieved June 13, 2024, from https://www.betterhealth.vic.gov.au/health/healthyliving/heart-disease-and-mental-health

Harvard Health Publishing. (n.d.). The gut-brain connection. Retrieved June 13, 2024, from https://www.health.harvard.edu/diseases-and-conditions/the-gut-brain-connection

Eldridge, S. (2019). The impact of nutrition on mental health. Retrieved from https://digitalcommons.unomaha.edu/cgi/viewcontent.cgi?article=1179&context=university_honors_program

Heaney, C. (2020, October 7). What is brain fog and what causes it? ABC News. Retrieved June 13, 2024, from https://www.abc.net.au/news/health/2020-10-07/what-is-brain-fog-and-what-causes-it/12734948

Brain Training Australia. (n.d.). Procrastination. Retrieved June 13, 2024, from https://www.braintrainingaustralia.com/performance-problems/procrastination/

Healthy Male. (n.d.). How do stress and anxiety affect sexual performance and erectile dysfunction? Retrieved July 10, 2024, from https://healthymale.org.au/health-article/how-do-stress-and-anxiety-affect-sexual-performance-and-erectile-dysfunction

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Living with an anxiety disorder is challenging. You live in a negative state filled with anxious thoughts and limiting beliefs. The fearful thoughts weigh you down. Preventing you from living a life filled with joy and happiness. 

Being bombarded with negative thoughts about the future, feeling afraid of the things that might happen, avoiding social interactions for the fear of being judged, and getting flashbacks of our most traumatic experiences is a living hell. Especially if you go through these thoughts and feelings on a daily basis. But it’s important to remember that no matter how dark the tunnel looks, there’s always light in the end. 

This is why seeking support for anxiety is important if you want to regain the joy in your daily life. Seeking help is essential to living calmer and happier lives that aren’t held back by intrusive thoughts, fears, and unhelpful coping mechanisms. 

In this article, we’ll share different treatments MeHelp psychology offers our clients who experience different types of anxieties. Do take note that we’re sharing these ideas to you as an informative guide on what to expect, and not as medical advice. These ideas are meant to show you that if you (or anyone you love) is experiencing anxiety, there is a light at the end of the tunnel. 

Understanding Anxiety Disorders

Being Clear on Anxiety 

Before we delve into the different solutions, let’s first define what anxiety disorders are, and how they’re different with nervousness. 

Anxiety disorders are a condition where a person is in a prolonged state of excessive fear and worry. What differentiates it from nervousness is how long you experience it, and how intense the feelings of fear are.

Typically, we experience nervousness before certain events such as an interview, a performance, or a first date. This is normal especially when the circumstances are unfamiliar to us. That’s because nervousness and anxiety is our body’s natural response to the unknown. This survival mechanism prepares us to fight or run if necessary (fight or flight mode). 

What’s not normal is when these feelings of nervousness or fear persists and intrudes into every facet of our lives. 

There’s More than Just One Type of Anxiety 

As we have mentioned in our previous articles, there are various anxiety disorders, each with specific characteristics. 

• Generalised Anxiety Disorder (GAD) involves persistent, excessive worry
• Panic Disorder is marked by sudden, intense panic attacks 
• Phobias relate to an intense fear of particular situations or objects
• Post-Traumatic Stress Disorder is a response to stressful life events that cause flashbacks and other intrusive experiences. 
• Social Anxiety is the fear of social interactions and situations from fear of judgement and embarrassment. 
• Obsessive-Compulsive Disorders are anxious behaviours that are typically a defence mechanism against anxiety. 

Impact on Daily Life

Anxiety disorders touch different aspects of a person’s life. It affects job performance, schoolwork, and personal relationships. The fear or anxiety must be out of proportion to the situation and hinder normal functioning to be diagnosed as an anxiety disorder. 

People with these disorders may try to avoid situations that trigger or worsen their symptoms, which can lead to social withdrawal and a decrease in life quality. Anxiety disorders are the most common mental disorders, affecting millions worldwide, but they are treatable with professional counselling, medication, and lifestyle changes. This allows most people with anxiety disorders to lead normal, productive lives.

Seeking Professional Help

Knowing when to reach out for professional help with your anxiety is important because this can help you recover quickly, and prevent you from falling into a rut. Here's are signs to monitor, so you know it's time to take that step:

• Persistent Anxiety: If you're constantly worrying for weeks on end, it's a sign you may need extra support.
• Impact on Daily Life: When anxiety starts getting in the way of your work, school, or relationships, it's time to seek help.
• Physical Symptoms: If you're experiencing things like a racing heart, shortness of breath, body pain,  or stomach issues without a clear reason, a professional can provide guidance.
• Avoidance: Are you avoiding certain places or activities because of your anxiety? It might be a sign that anxiety is holding you back.
• Difficulty Functioning: If the signs and symptoms of anxiety disorders are stopping you from performing your responsibilities, and it’s draining joy out, then you might need some help. 
• Frequent Panic Attacks: Recurring panic attacks are a clear signal to seek support.
• Unmanageable Stress: When self-help strategies aren't cutting it and stress becomes overwhelming, it's time to reach out.
• Changes in Sleep/Appetite: Notice significant changes in your sleeping or eating habits? It could be linked to your anxiety and worth discussing with a professional.
• Substance Use: Using alcohol or drugs as a way to cope with anxiety? Seeking professional help can address both issues.
• Emotional Distress: Feelings of hopelessness or extreme irritability impacting your well-being are important signs to seek support.

Recognising these signs in yourself is the first step toward getting the help you need. Don't hesitate to reach out to a mental health professional like our team at MeHelp Psychology—we’re here to support you on your journey to better mental health.

Psychological Treatments

Cognitive Behavioural Therapy (CBT)

Cognitive Behavioural Therapy (CBT) combines techniques to change both thoughts and behaviours that create anxiety. It focuses on tackling specific problems/anxieties. One of the popular techniques in CBT is called reframing. This is an activity wherein you challenge your anxious thoughts so it loses its power. 

Research shows that CBT is very effective in treating anxiety, working well in both clinical studies and everyday practice.

All our licensed professionals at MeHelp are trained to provide CBT to our clients. We use this to help those who are experiencing anxieties manage their thoughts better, and regain control over their minds. 

Mindfulness-Based Therapies

Mindfulness practices, including Mindfulness-Based Stress Reduction (MBSR) and Mindfulness-Based Cognitive Therapy (MBCT), train individuals in mindful meditation and cognitive techniques. These therapies aim to reduce your reactions to emotions and improve stress management. Mindfulness is a helpful tool in managing anxiety because it allows us to recognize the thoughts we’re having. This awareness lets us observe, label, challenge, and discard them depending on their impact on us. 

Acceptance and Commitment Therapy (ACT)

Acceptance and Commitment Therapy focuses on accepting unhelpful thoughts and feelings while committing to actions aligned with personal values. It teaches us to appreciate and observe our thoughts without attempting to change them. This helps us reduce the behaviour regulatory function of anxiety. 

Problem-Solving Therapy

Problem-solving therapy provides us with tools for identifying and solving problems caused by our life stressors. This aims to improve quality of life and reduce the impact of illness. It is practical, focusing on present issues rather than the past, and trains us to see problems as challenges instead of fixed realities. This therapy has been effective in treating depression and anxiety, among other conditions, and can be a valuable component of a comprehensive treatment plan for anxiety disorders.

Lifestyle and Self-Help Strategies

Moving, Working Out, and Being Active

One key strategy for overcoming anxiety is to exercise on a regular basis. That’s because it releases endorphins, which are our brain’s mood boosters. These happy hormones balance out the body's stress hormones – adrenaline and cortisol which are overflowing when we’re anxious. 

Moreover, exercising frequently also enhances our brain’s overall function, which can relieve symptoms of anxiety. For example, exercises like jogging, swimming, cycling, walking, gardening, and dancing, have been proven to reduce anxiety and depression. It is beneficial to incorporate physical activity into one's routine to foster a sense of calm from anxiety.

Improving Your Daily Diet

A healthy diet is important if you want to overcome anxiety. That’s because certain foods have been proven to impact our mood and mind. Eating foods rich in magnesium, zinc, and omega-3 fatty acids are shown to help calm the mind and improve mood. That’s why eating foods like spinach, cashews, and salmon can be helpful to getting these essential nutrients. 

Moreover, probiotics can improve gut health, which is linked to mood regulation due to the gut-brain axis. That’s why eating dishes like yoghurt, pickles, kimchi, and sauerkraut can also be beneficial. 

Finding Peace with Relaxation Techniques

Adding relaxation techniques in our daily life can help us find calm, and significantly reduce stress. This helps us overcome and prevent anxiety disorders. 

You can learn techniques such as deep breathing, progressive muscle relaxation, and meditation to help you calm down. That’s because these activities can help activate the body's natural relaxation response, leading to a calmer state. 

Regular practice of these techniques can make them more effective. This is why many experts recommend having a daily mindfulness and meditation practice. 

Sleeping Habits

Good sleeping habits is one of the core pillars for mental wellness. That’s because sleep is our body’s way to restore and repair itself. This includes ensuring that our minds are in better health to handle anxiety. 

Creating a bedtime routine that helps us relax and prepares the body for sleep helps improve sleep quality. This might include avoiding coffee and other stimulants hours before bedtime. Limiting electronic screens or using blue light blockers before bedtime. Creating a cool, dark, and comfortable sleep environment. Establishing a regular sleep schedule.

By incorporating these lifestyle and self-help strategies into daily routines, we can manage anxiety more effectively and improve our quality of life.

Medications 

Some anxiety disorders can be severe and lifestyle changes and therapy are not enough. That’s why in extreme cases like those, prescription medications are recommended. We will not cover this topic since it’s for severe cases, and we do not want to share information that might trigger self-medication.  

Finding the Right Therapist

Once you've decided to seek therapy, finding a therapist who aligns with your needs is important. You need to start by considering practical matters such as professional licensure, insurance coverage, and specialties. 

At MeHelp Psychology, we pride ourselves with only hiring professionally trained psychologists & counsellors. That’s because we believe in delivering the best solutions to our clients.

Another route to find the best therapist for you is through recommendations from friends, colleagues, and healthcare professionals. This is especially true if your friends or colleagues have worked with these experts for their personal challenges. 

Moreover, it's also beneficial to schedule short consultations to assess the connection before committing to therapy sessions. That’s why we have a preliminary consultation. Remember, therapy is deeply personal, and the right therapist should make you feel safe, comfortable, and understood. If the initial choice doesn't feel right, it's okay to seek a better fit.

Online and Telehealth Options

For those living with mild to moderate anxiety symptoms, online therapy could be a suitable option. Moreover, telehealth services have been expanded to include various online platforms like Zoom, Skype, and Google Meet, making it easier to receive anxiety disorder treatments without leaving your home. This flexibility is especially beneficial if you’re in remote areas or you have a busy schedule. If you are keen on exploring online and telehealth options for your therapy, our team of licensed professionals at MeHelp Psychology would be happy to provide the help you need. 

Takeaway

We hope that this article gave you an insight on your options on dealing with anxiety. As we mentioned above, this is not medical advice, but just an overview of what your journey would look like. It’s still best to consult with a licensed professional, so we can properly assess your condition, and provide you with the correct treatment plan that would work based on our understanding of you and your experiences. 

References: 

Black Dog Institute. (n.d.). Treatment for anxiety. Retrieved June 12, 2024, from https://www.blackdoginstitute.org.au/resources-support/anxiety/treatment/

American Psychiatric Association. (2017). The critical importance of caregiver involvement in the treatment of adolescents with eating disorders. Frontiers in Public Health, 5, 160. https://doi.org/10.3389/fpubh.2017.00160

Better Health Channel. (n.d.). Anxiety - treatment options. Retrieved June 12, 2024, from https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/anxiety-treatment-options

Healthline. (n.d.). How to cope with anxiety. Retrieved June 12, 2024, from https://www.healthline.com/health/mental-health/how-to-cope-with-anxiety

Beyond Blue. (n.d.). Anxiety management strategies. Retrieved June 12, 2024, from https://www.beyondblue.org.au/mental-health/anxiety/treatments-for-anxiety/anxiety-management-strategies

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Anxiety disorders (AD) are a common and often misunderstood mental health condition that affects millions of Australians. As a team who has helped people overcome the challenges of living with anxiety, we understand how overwhelming and debilitating it can feel. That’s why we know that with the right information and support, it is possible to manage anxiety and live a fulfilling life.

In this article, we’ll give you some insights on how licensed professionals at MeHelp Psychology diagnose anxiety disorders.  

By the end, we hope you will gain a deeper understanding of anxiety and feel empowered to seek the help and resources you need.

Let’s start by defining anxiety disorders.

Anxiety is a natural human emotion that we all experience from time to time. It's the body's way of responding to perceived threats or stressful situations. However, for some individuals, anxiety can become excessive, persistent, and debilitating. It becomes something that interferes with their daily life.

Us professionals define anxiety disorders as a condition wherein a person experiences anxiety frequently, or severely. For instance, while most people would have anxiety or fear when facing unknown or uncomfortable events, those with AD might feel anxiety throughout the day. 

Most common signs and symptoms of anxiety disorders 

Although there are different types of anxiety disorders [insert link to types of anxiety disorders], they have common signs and symptoms. When one or more of these are present, there’s a chance that a person is experiencing anxiety disorder. Here are some of the things we look out for: 

• Persistent worrying or rumination on negative events that might happen.
• Feelings of restlessness that’s hard to shake off.
• Constant irritability and being short-fused.
• Difficulty thinking, concentrating, or focusing on tasks. 
• Pain or tension in the muscles, particularly the shoulders & neck area.
• Unexplained fatigue even when not doing a lot of things. 
• Trouble falling and staying asleep. 
• Sudden digestive issues like constipation or loose bowel.
• Episodes of rapid heartbeat and shortness of breath.
• Panic attacks that happen out of the blue, or frequently. 

It's important to note that the severity and frequency of these symptoms can differ significantly. Some individuals may experience only a few, while others may struggle with a combination of several. So if you suspect that you or someone you know is experiencing anxiety disorders, it’s best to consult with a professional. 

Did you know that you can get consultation and counselling wherever you are through MeHelp Psychology’s telehealth services? 

How do professionals diagnose Anxiety Disorders?

Diagnosing anxiety can be a complex process. That’s because there’s no single test that can definitively identify the condition. Instead, healthcare professionals, like our team of licensed online psychologists, and primary care physicians, rely on different assessment tools to determine the presence and severity of an anxiety disorder.

Our Role in Diagnosing Anxiety

Healthcare professionals like our team here in MeHelp play an important role in the diagnosis of anxiety disorders. We are responsible for gathering a thorough psychological history and evaluating a person's symptoms and their impact on daily life.

During the assessment, we ask questions about an individual's thoughts, feelings, and behaviours. We also look into any physical symptoms they are experiencing. Aside from those, we also inquire about the duration, frequency, and severity of the symptoms. Then, we assess any potential triggers or stressors.

What are the diagnostic criteria for Anxiety Disorders?

To diagnose an anxiety disorder, we typically use the criteria outlined in the Diagnostic and Statistical Manual of Mental Disorders (DSM-5). This is the standard reference guide for mental health professionals. The DSM-5 provides specific diagnostic criteria for each type of anxiety disorder, which includes:

• Persistent Anxiety: Constant worry or fear lasting for weeks or more can indicate an anxiety disorder. This anxiety often feels uncontrollable and excessive.
• Impact on Daily Life: Anxiety that interferes with your ability to work, attend school, or maintain relationships is a significant indicator.
• Physical Symptoms: Anxiety can manifest through physical symptoms such as a racing heart, shortness of breath, muscle tension, sweating, dizziness, or stomach issues. These symptoms occur without a clear medical cause.
• Avoidance: Avoiding places, people, or activities because of anxiety is a common sign. This avoidance can severely limit your daily life and experiences.
• Difficulty Functioning: Struggling to complete everyday tasks, make decisions, or concentrate can be a sign of an anxiety disorder. This can affect all areas of your life.
• Frequent Panic Attacks: Experiencing recurrent, unexpected panic attacks—sudden periods of intense fear or discomfort, often accompanied by physical symptoms like heart palpitations, chest pain, or dizziness—is a clear signal.
• Unmanageable Stress: When stress becomes overwhelming and self-help strategies aren't enough to manage them. 
• Changes in Sleep/Appetite: Significant changes in sleep patterns or appetite—whether sleeping too much or too little, eating more or less than usual—can be related to anxiety.
• Substance Use: Using alcohol, drugs, or other substances to cope with anxiety is a serious sign. 
• Emotional Distress: Feelings of hopelessness, extreme irritability, or other emotional distress impacting your well-being are important signs to seek support.

By carefully evaluating someone's symptoms and its impact on their life, we can determine the appropriate diagnosis and develop a tailored treatment plan.

What tools and assessments are used in diagnosing Anxiety Disorders? 

In addition to the clinical interview, we tend to use various tools and assessments to aid in the diagnosis of anxiety disorders. These may include:

1. Standardised Questionnaires and Scales: We use frameworks such as the Generalised Anxiety Disorder-7 (GAD-7) or the Beck Anxiety Inventory (BAI) to help quantify the severity of someone’s anxiety symptoms.
2. Psychological Evaluations: We also use comprehensive psychological assessments, including tests of cognitive function, personality, and emotional well-being. This can provide valuable insights into the underlying causes and manifestations of anxiety.
3. Physical Examinations: We might also recommend people to undergo a thorough physical examination, including laboratory tests. This can help rule out any underlying medical conditions that may be contributing to or causing the anxiety symptoms.

Why the need for a lot of tests and diagnostics? 

Diagnosing anxiety disorders requires a comprehensive assessment that considers your unique circumstances, medical history, and overall well-being. That’s why we take the time to carefully evaluate your symptoms, rule out other potential causes, and determine the appropriate diagnosis.

This thorough approach is important in ensuring an accurate diagnosis and developing an effective treatment plan for you (or your loved ones). Misdiagnosis or incomplete assessment can lead to inappropriate or ineffective treatment, which can prolong a one’s suffering and delay their recovery.

How we differentiate anxiety disorders from other mental health conditions

Anxiety can sometimes be mistaken for other mental health conditions, such as depression, bipolar disorder, or ADHD. Moreover, they sometimes happen together with these conditions. That’s why it's important for us to carefully distinguish between these conditions, as the appropriate treatment may vary significantly. This is also why no one should self-diagnose by taking tests on the internet.

For example, while anxiety and depression often share some symptoms, such as worry, fatigue, and difficulty concentrating, the underlying causes and treatment approaches may differ. Similarly, the hyperactivity and restlessness associated with ADHD can sometimes be confused with the physical symptoms of anxiety.

So by conducting a thorough assessment and considering your complete clinical picture, we can ensure an accurate diagnosis and tailor the treatment plan accordingly.

Seeking help for anxiety disorders

If you are struggling with anxiety, the first step is to seek help from a healthcare professional. This may be your primary care physician, who can provide an initial assessment and refer you to a mental health specialist, such as our team in MeHelp, for a more comprehensive evaluation.

When seeking help, it's important to be open and honest about your symptoms, your medical history, and any other factors that may be contributing to your anxiety. The more information you can provide, the better equipped your healthcare team will be to develop an effective treatment plan.

Takeaway

Anxiety disorders are complex conditions. But with the right information, support, and treatment, it is possible to manage it and live a calmer life. That’s why we hope this article was able to give you some insight on what you or your loved one might go through when seeking help. 

If you or a loved one are experiencing anxiety, we encourage you to take the first step and reach out for help. Remember, you are not alone, and there are resources and support available to guide you on your journey to better mental health. Don't hesitate to contact our team at MeHelp Psychology, or any healthcare professionals in your area to learn more about your options for diagnosis and treatment. Together, we can work towards a future where anxiety no longer holds us back from living our best lives.

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‍Anxiety is more than just being nervous

We’ve all been nervous at one point in our lives. The racing heart before a first date, the sweaty palms moments prior to a presentation, a dry mouth before you step in front of a crowd. It’s natural to feel nervous when we’re faced with challenging events in our lives. 

Why? It’s because that’s our body’s way to protect us from the unknown. 

Feelings of nervousness and anxiety are survival traits that we developed as part of our evolution. So it’s a natural emotion, especially during times of uncertainty. 

What’s not normal is when these feelings become a persistent and overwhelming presence in our lives. Interfering with daily activities and overall well-being. Holding us back from living our lives to the fullest.

These moments of excess and prolonged nervousness and anxiety is where we draw the line between normal anxiety and anxiety disorders.

In this guide, we’ll share some of the most common (and not so common) signs and symptoms of common anxiety disorders. This will hopefully help you recognize the different manifestations of anxiety in yourself or the people around you. 

What are the Different Types of Anxiety Disorder

Anxiety disorders come in various forms, each with its unique set of symptoms and challenges. Understanding the different types can help us better recognise and address the struggles we or our loved ones may be facing.

1. Generalised Anxiety Disorder (GAD): Characterised by persistent and excessive worry about a variety of issues, such as work, health, or family.
2. Phobias: Intense and irrational fears of specific objects, situations, or activities, like spiders, heights, or social interactions.
3. Social Anxiety Disorder: A crippling fear of social situations, often leading to avoidance and isolation.
4. Panic Disorder: Recurrent and unexpected panic attacks, which can be accompanied by physical symptoms like a racing heart, shortness of breath, and feelings of dread.
5. Obsessive-Compulsive Disorder (OCD): Involves unwanted, intrusive thoughts (obsessions) and repetitive behaviours or mental acts (compulsions) performed to alleviate anxiety.
6. Post-Traumatic Stress Disorder (PTSD): Develops after experiencing a traumatic event, often leading to intrusive thoughts, flashbacks, and hypervigilance.

You can learn more about the different types of anxiety disorders by reading this article we published going in-depth on each condition. [insert link to types of anxiety article]

Signs and Symptoms of Generalised Anxiety Disorder

Generalised Anxiety Disorder (GAD) is characterised by a persistent and excessive worry about different aspects of life such as work, health, or family. As we mentioned in our article about the types of anxiety, generalised anxiety is a nagging worry about almost everything in our daily life. 

The signs and symptoms of GAD can include:

• Always being worried about everyday events and activities, and finding it hard to control your thoughts.
• Being too focused on the negative side of things, sometimes forgetting the positive.
• Constantly feeling restless, tense, or on edge.
• Difficulty concentrating or focusing on your daily tasks. 
• Being highly irritable and easily angered. 
• Experiencing frequent mood swings.
• Muscle tension or aches around your body, typically on your shoulders and neck.
• Always feeling tired, drained, and longing for sleep.
• Finding it hard to fall asleep at night because your body feels uncomfortable or you have a lot of racing thoughts.
• Difficulty controlling your negative thoughts.
• Feelings of dread or a sense that something bad is about to happen at any time.

These symptoms can have a significant impact on your daily life, making it challenging to function effectively in work, social, and personal settings. That’s why it’s important to seek help from licensed professionals like our team at MeHelp Psychology. We can help you overcome your negative thought patterns that make you anxious. 

Signs and Symptoms of Phobias

Phobias are intense and irrational fears of specific things, events, or activities. These fears typically trigger a strong reaction when exposed to the phobia or reminders of it. 

The signs and symptoms of phobias can include:

• Intense and sometimes irrational fear of a specific object or situation.
• Doing everything you can to avoid the feared object or situation (or even reminders of it). 
• Panic attacks and intense reactions when exposed to the feared object or situation (and reminders of it).

Phobias, when not managed, can have a debilitating effect on your daily life. Especially if your phobia is something we encounter on a regular basis like driving a car, riding an aeroplane, or speaking in front of people.

Signs and Symptoms of Social Anxiety Disorder

Social Anxiety Disorder is a crippling fear of social situations. This usually stems from the fear of embarrassment, rejection, or scrutiny. This often leads to avoidance and isolation. Which ultimately makes one’s mental health worse.

The signs and symptoms of Social Anxiety Disorder can include:

• Not wanting to participate in social situations, such as going to reunions and gatherings, public speaking, meeting new people, or attending social events. 
• Having constant thoughts of being judged, criticised, or embarrassed by other people when around others. 
• Physical symptoms like blushing, sweating, trembling, or a racing heart when exposed to other people. 
• Feelings of self-consciousness, inadequacy, or inferiority in social settings (or even when alone). 
• Difficulty making eye contact or initiating conversations with other people.
• Overthinking and ruminating about past social interactions. 
• Negative visions about possible social interactions. 
• Shutting off any social invitation or invitation to go out with other people.

Social Anxiety Disorder can have a significant impact on someone’s personal and professional life. This makes it challenging to form meaningful connections and engage in social activities. 

Signs and Symptoms of Panic Disorder

Professional counsellors and therapists define panic Disorder as repeated and unexpected panic attacks. These panic attacks typically mimic the signs and symptoms of a heart attack, so it’s important to learn the distinction between the two. 

The signs and symptoms of Panic Disorder can include:

• Physical symptoms like a racing heart, shortness of breath, chest pain, dizziness, or nausea.
• Trembling, sweating, or shaking.
• Difficulty breathing or a sensation of choking.
• Sudden fear of dying or going crazy.
• Intense feelings of fear or anxiety that pops out of the blue, often for no apparent reason.
• Feelings of impending doom or a sense of losing control.
• Multiple episodes of panic attacks over a short period of time. 

The key trait of panic disorders is repetition and frequency of panic attacks during a period of time. Panic disorder can be extremely distressing and disruptive. It can also lead to anticipatory anxiety and avoidance of situations where a panic attack might occur. Moreover, it might lead to several trips to the emergency room because of the physical symptoms and one’s fear of dying. 

Signs and Symptoms of Post-Traumatic Stress Disorder (PTSD)

People typically develop Post-Traumatic Stress Disorder (PTSD) after experiencing a traumatic event like an accident, war, or other extreme events. This often leads to intrusive thoughts, flashbacks, and hypervigilance. 

The signs and symptoms of PTSD can include:

• Intrusive thoughts, flashbacks, or nightmares related to the traumatic event.
• Avoidance of situations or stimuli associated with the trauma.
• Negative changes in mood, such as feeling guilty, ashamed, or detached. 
• Being on a constant fight-or-flight mode and anticipating an “attack.” This includes insomnia, irritability, or being easily startled.
• Difficulty concentrating or remembering details
• Feelings of emotional numbness or disconnection from other people. 

The signs and symptoms of PTSD can have a profound impact on a person’s life. The condition makes it challenging for people to engage in work, social, romantic, and personal activities. When suffering from PTSD, or coming out of a traumatic event, it’s important to seek help. Professionals like our team at MeHelp Psychology can help you navigate these traumatic events so it doesn’t lead to (or worsen) PTSD. 

Signs and Symptoms of Obsessive-Compulsive Disorder (OCD)

Obsessive-Compulsive Disorder (OCD) is characterised by persistent, unwanted thoughts (obsessions) and repetitive behaviours (compulsions). These obsessions serve as a soothing/defence mechanism for one’s obsessions (anxious thoughts).  

The signs and symptoms can vary widely but often include:

Obsessions

• Recurrent and persistent thoughts, urges, or images that are intrusive and unwanted.
• Aggressive or horrific thoughts about losing control and harming yourself or others.
• Unwanted thoughts involving taboo subjects such as sex, religion, or harm.
• A need to be in control of everything. 
• Seeking symmetry or order in every aspect of life. 

Compulsions

• Repetitive behaviours or mental acts that you feel driven to perform in response to an obsession.
• Checking doors, appliances, and locks repeatedly.
• Counting, tapping, repeating certain words, or doing other repetitive or sequential things to reduce anxiety.
• Arranging items in a precise, symmetrical, or "perfect" way.

Recognizing the Signs and Symptoms in Yourself

Recognising the signs and symptoms of anxiety disorders in yourself can be challenging. But it’s an important step in seeking help and addressing the issue. 

Some key things to look out for include:

• Having persistent and uncontrollable worrying about everyday events.
• Wanting to avoid, or outright avoiding certain situations or activities due to fear or anxiety.
• Physical discomforts throughout the day like a racing heart, shortness of breath, and muscle tension.
• Difficulty thinking, concentrating, or focusing on tasks.
• Changes in your mood, such as increased irritability or mood swings.
• Disruptions to sleep, appetite, or daily routines.

A good way to keep track of these is to start a simple daily journal. In this journal, it’s important to note your thoughts and feelings throughout the day. This way, you’ll be able to recognize if it’s a pattern of behaviour or just one off events. Journaling might also help you identify causes/triggers which is a helpful insight during therapy. You can do this in as easy as 5 minutes every night.

If you notice these signs and symptoms in yourself, it's important to acknowledge them and take steps to address the underlying issue, whether through self-care, therapy, or seeking professional help.

Recognising the Signs and Symptoms in Others

Recognising the signs and symptoms of anxiety disorders in your loved ones can also be crucial in providing support and encouraging them to seek help. Some things to look out for include:

• Frequently declining invites to go out and hang out.
• Always talking about worries or anxieties about a variety of issues.
• Being fixated on the negatives (or dangers) or something. 
• Noticeable physical symptoms like fidgeting or discomfort.
• Changes in mood or behaviour, such as increased irritability, aggression, and procrastination. 
• Disruptions to their daily routines or activities

If you notice these signs in someone close to you, it's important to approach the conversation with empathy and understanding. Offer to listen, provide support, and encourage them to seek professional help if necessary.

Takeaway

Anxiety is a natural response to challenging situations, but when it becomes overwhelming and persistent, it can indicate an anxiety disorder. 

Different types of anxiety disorders have unique symptoms and challenges. Which is why it’s important to be aware of the distinct manifestations of each. 

Recognising these signs in ourselves and others is crucial because it might just save a life. That’s why we need to be mindful not only of our thoughts and feelings, but the behaviours of the people around us. 

If you see these signs and symptoms on yourself, or your loved ones, it’s okay to seek help and support. You can always reach out to our team at MeHelp Psychology to work on overcoming your anxiety disorders. Our team is well-trained and well-vetted to handle mental health challenges. 

Imagine waking up in the morning with a heavy weight on your chest, dreading the day ahead for no apparent reason. Picture sitting in a meeting, feeling your heart race and your palms sweat, consumed by a fear that seems out of proportion to the situation. Living life feeling like everything’s about to crumble soon – terrible news to befall you, an accident right around the corner, losing everything you’ve ever worked for. 

That’s what it’s like to live in anxiety. And did you know that 3 million Australians have anxiety? 

If you're reading this, you have probably experienced one or more of these situations. Or perhaps you’re worried that someone you care about might be navigating these challenges. If that’s the case, then it’s best to consult a professional once you’re done reading this article. You can book a consultation with a MeHelp expert, to discuss your anxieties. 

In this article, we’ll give you a detailed overview of what anxiety disorders are. 

What is Anxiety Disorder?

To understand anxiety and anxiety disorders better, we need to first know the difference between the two. 

“Anxiety refers to anticipation of a future concern. It typically shows up as muscle tension and avoidance behaviour. It’s closely related to fear, which is a response to an immediate threat” says Dr. Daniel White, one of MeHelp’s experts.

“Anxiety disorder on the other hand is a condition of excessive anxiety and worry that occurs more days than not, for at least 6 months. These emotions are usually tied to a number of events or activities such as work, school, or everyday life.” Dr. White continues, when asked about the difference between anxiety and anxiety disorder.

To sum it up, anxiety disorders are more than just occasional worries or stress (anxiety). They're a complex web of feelings that can entangle every part of your life, making everyday tasks feel overwhelming. It’s like living life walking with a shadow of fear and doubt always following you. Making you second guess everything. Putting you on high alert, feeling something bad’s about to happen. Always expecting that everything will go wrong.

What are the types of Anxiety Disorders?

As we mentioned above, anxiety disorders are much more complex than worries. They’re a prolonged condition wherein a person experiences anxieties on a regular basis. That being said, there are more than one type of anxiety disorder that people can experience. Here are the most prevalent anxiety disorders found among patients.  

Generalised Anxiety Disorder (GAD)

Generalised Anxiety Disorder is characterised by persistent worry about almost every single thing in your life. Imagine living in a constant state of worry, where even the smallest uncertainties trigger a cascade of anxious thoughts. This is the reality for people with GAD. 

They experience excessive worry about a wide range of topics, including work, health, family, and finances. Often, these worries aren’t proportionate to the cause – over-exaggerating outcomes of certain events. The relentless nature of these worries can lead to physical symptoms such as muscle tension, fatigue, and difficulty concentrating.

Phobias

Phobias on the other hand are intense, irrational fears of specific objects, situations, or activities. Unlike common fears, phobias provoke an extreme reaction, often prompting individuals to go to great lengths to avoid their fears. This is why you encounter people who go hysterical (or even faint) when exposed to something they fear – like heights, flying on aeroplanes, and driving cars.

Social Anxiety Disorder

Social Anxiety is more than just feeling nervous in social situations. It's a deep-seated fear of judgement from other people or embarrassment. This results in avoidance of social situations. Imagine going to a party and feeling like everyone is staring at you, scrutinising your every move. This fear can be paralysing, leading some people to avoid social interactions altogether.

Panic Disorder

Panic Disorder is characterised by sudden, intense episodes of fear known as panic attacks. These attacks can come out of nowhere, making you feel like you're having a heart attack or going crazy. One minute you're fine, and the next, you're gasping for air and clutching your chest. Although it might feel like a medical emergency caused by a physical ailment, it’s actually a mental response to fear. This makes panic attacks incredibly frightening. Which may lead to a fear of having more attacks in the future.

Post-Traumatic Stress Disorder (PTSD)

PTSD is also known as shell shock and combat fatigue because of its close associations to soldiers coming home from war. But PTSD is not just experienced by veterans. Instead, anyone can experience PTSD after going through a traumatic event such as a car accident, physical assault, or natural disaster. This is especially true when they are not able to process their emotions (usually their grief) properly. Individuals with PTSD may experience intrusive memories, nightmares, flashbacks, and intense emotional distress related to the traumatic event. As a result, they might avoid similar situations, or events that are related to the traumatic event. 

Obsessive-Compulsive Disorder (OCD)

OCD is a disorder where people experience recurring intrusive thoughts, ideas, or sensations (obsessions). So to ease these obsessions, they develop repetitive behaviours or mental acts (compulsions). These compulsions act as a pacifier for them. Individuals with OCD engage in these compulsions to alleviate anxiety or prevent perceived harm. OCD can significantly interfere with various aspects of daily life, including work, relationships, and self-esteem. That’s because they may spend hours each day performing rituals, which can disrupt daily routines, engagements, and activities. Additionally, OCD can lead to feelings of shame, embarrassment, and isolation.

What are the Symptoms of Anxiety Disorders?

Although there are several types of anxiety disorders, most of them share common signs and symptoms. Recognising these signals can help you see whether you or your loved ones are experiencing some kind of anxiety disorder. 

Unexplained body aches & pains

Physical symptoms like muscle tension, tightness, or soreness, especially in the neck, shoulders, or back, are common in anxiety disorder. That’s because our body tenses up as a defensive mechanism. This puts a lot of strain on our muscles, making us feel achy and tired. 

Experiencing panic attacks‍

Sudden and intense episodes of fear or panic, known as panic attacks, are common in anxiety disorder. Symptoms include rapid heartbeat, sweating, trembling, and shortness of breath. These attacks usually happen out of the blue, but it can also be triggered by an event. 

Constant stream of worried thoughts

Experiencing persistent and excessive worry about various aspects of life is a common sign of anxiety disorder. This could include constant thoughts about work deadlines, financial struggles, health concerns, or relationship issues. 

Unable to be still

Many individuals with anxiety disorder experience feelings of restlessness or a constant sense of being on edge. This could manifest as an inability to relax, feeling jittery or tense, or being easily startled. 

Feeling irritable and agitated

One of the subtle behavioural signs of anxiety disorder is being constantly irritable. This comes from being in constant fight-or-flight mode, and excessive amounts of stress hormones in their blood. That’s why even the smallest things can make them angry.

Always being tired

Feeling tired or exhausted all the time is a common symptom of anxiety disorder. The constant worry and stress can drain one's energy levels, leaving them feeling physically and emotionally depleted. Moreover, since anxiety disorder also triggers sleep disruption, they’re unable to get a good night’s sleep. 

Brain fog, lack of focus, and cognitive difficulties

People experiencing anxiety disorders typically report a decline in cognitive functions. They tend to have trouble concentrating on tasks, remembering things, and coming up with new ideas. That’s because anxiety tends to limit brain function. 

Avoidance and isolation 

People with anxiety disorder may avoid situations or places that trigger their anxiety, leading to social isolation. 

What are the Causes of Anxiety Disorders?

Anxiety disorders can stem from various factors, including biological, environmental, and psychological influences. Understanding these causes is essential for effective management and prevention.

Biological Factors

Biological factors, such as genetics and brain chemistry imbalances can play a significant role in the development of anxiety disorders. This is similar to how we inherit certain physical traits from our parents like the colour of our hair and eyes, the shape of our nose, or our height. It’s also how certain medical conditions experienced by our parents and ancestors can be passed down to us. 

For instance, research shows a strong genetic component in anxiety disorders. Hence, Individuals with a family history of anxiety disorders are more likely to develop one themselves. 

Moreover, some people might experience brain chemistry imbalances. This is when our systems have more stress hormones than relaxed and happy ones. This imbalance can increase anxiety levels in the brain. 

Because of these biological factors we can see that anxiety disorders are just like any other physical injury and illness that we get.

Environmental Factors

Environmental factors can play a significant role in the development of anxiety disorders. Understanding these influences is crucial for identifying triggers and implementing effective interventions.

Traumatic experiences, such as abuse, neglect, or the death of a loved one, can trigger the onset of anxiety disorders. A  person who experienced childhood trauma, such as physical or emotional abuse, may develop post-traumatic stress disorder (PTSD) later in life. 

Being constantly stressed can cause anxiety disorders. That’s because it overwhelms our body’s natural ability to cope with pressure. This explains why people in high-pressure environments like demanding workplaces or rigorous academic settings, where deadlines are tight and expectations are high tend to develop anxiety disorders. 

Such high-pressure situations can lead to chronic stress. That’s because the body remains in a heightened state of alertness, perpetually preparing to fight or flee.

Aside from high-pressure situations like workplaces and schools or universities, stress from personal relationships or financial difficulties can cause anxiety disorders. That’s because stress from these situations tends to accumulate. Often leading to significant strain on one’s mental well-being. Over time, being in a constant state of stress can disrupt the balance of stress hormones in the body. Making people more likely to develop anxiety disorders. 

Another environmental trigger of anxiety is living in a chaotic neighbourhood. By being constantly exposed to loud noises, chaos, and even crime can heighten one’s sense of vulnerability and helplessness. It also keeps people in a constant state of fight or flight. 

Certain Personality Types

In addition, certain personality traits, such as perfectionism, high levels of sensitivity, or a tendency towards negative thinking, can increase vulnerability to anxiety. Individuals who strive for perfection in every aspect of their lives may experience heightened levels of stress and anxiety when faced with failure or criticism. 

Who is at Risk of Anxiety Disorder?

Those who have experienced traumatic events in their life

Previous traumatic experiences, such as physical or emotional abuse, accidents, or natural disasters, can increase the risk of developing an anxiety disorder. For instance, someone who has experienced childhood trauma, like abuse or neglect, may develop post-traumatic stress disorder (PTSD) later in life. 

Those who exposed in high-stress situations

Long-term exposure to stressful situations without adequate coping mechanisms can lead to the development of anxiety disorders. High-pressure environments, like demanding jobs, can contribute to chronic stress and exacerbate anxiety symptoms. 

People who have relatives with anxiety

Having a close relative with an anxiety disorder increases the likelihood of developing one. Genetic predisposition can significantly influence an individual's susceptibility to anxiety. If a parent or sibling has experienced panic disorder, there's a higher chance of developing similar symptoms due to shared genetic factors.

Ultimately, all of us are at risk of developing anxiety disorders because all of us might experience extreme and traumatic events in our lives, or be placed in high-pressure situations. That’s why it’s important to always seek help whenever we feel like life gets overwhelming. 

How are Anxiety Disorders Diagnosed? 

Living with anxiety can be incredibly challenging. In fact, 1 in 4 Australians will experience anxiety disorder at least once in their life. But, despite its prevalence, anxiety disorders often remain undiagnosed and untreated. It’s because of  factors like – social stigma and fear of judgment, not having resources, underplaying the severity of their condition. 

Diagnosing anxiety disorders typically involves a comprehensive evaluation by a mental health professional, which may include:

Evaluating anxiety disorder symptoms

The journey to diagnosis begins with recognising the symptoms. Anxiety disorders can manifest in various ways, with symptoms differing based on the type of anxiety disorder. If you suspect you our someone you care about has anxiety, here are some common symptoms to look out for:

• Excessive worry or fear.
• Restlessness or feeling on edge.
• Irritability.
• Muscle tension.
• Fatigue.
• Sleep disturbances.
• Panic attacks.
• Avoidance behaviours.
• Intrusive thoughts or compulsive behaviours.

For a detailed list of symptoms, you can visit this article we wrote on the signs and symptoms of anxiety disorders.

We recommend you observe these symptoms for a week or two. Keep a journal tracking how you feel, what your thoughts are, and how you’re reacting to the world around you. Observing the symptoms for a while helps you determine whether or not you’re just having a bad day. 

But if you’re experiencing extreme emotions, you can book an appointment with our team at MeHelp. You can get expert psychologist advice from one of our practitioners from wherever you are. 

Seeking Professional Help

If you suspect that you or someone you know may be struggling with an anxiety disorder, it's essential to seek professional help. Consulting with a mental health professional, such as our team at MeHelp who are trained to provide expert mental health care remotely, is the most effective way to obtain a diagnosis and appropriate treatment. We are trained to recognize the signs and symptoms of anxiety disorders and can provide a compassionate and thorough evaluation.

Comprehensive Evaluation

During the evaluation process, the mental health professional will conduct a comprehensive assessment to gather information about the individual's symptoms, medical history, and personal experiences. This evaluation may include:

• Detailed interview: A conversation to understand the nature and severity of symptoms, triggers, and how they impact daily life.
• Review of medical history: Exploring any previous mental health diagnoses, medical conditions, medications, and substance use.
• Screening tools: Use of questionnaires or screening tools to assess the presence and severity of anxiety symptoms.
• Physical examination: A physical examination to rule out any underlying medical conditions that may contribute to anxiety symptoms.

Ruling Out Other Conditions

Distinguishing anxiety disorders from other mental health conditions with similar symptoms is a crucial part of the diagnostic process. This is why we conduct a differential diagnosis to differentiate anxiety disorders from conditions such as depression, bipolar disorder, or post-traumatic stress disorder (PTSD). This involves carefully evaluating the individual's symptoms and history to arrive at an accurate diagnosis.

Diagnostic Criteria

We make our diagnosis based on specific criteria outlined in the Diagnostic and Statistical Manual of Mental Disorders (DSM-5), published by the American Psychiatric Association. The DSM-5 provides standardised criteria used by mental health professionals to diagnose mental health conditions. To receive a diagnosis of an anxiety disorder, an individual must meet the criteria specified for that particular disorder.

Treatment Planning

Once a diagnosis of an anxiety disorder is confirmed, we will work collaboratively with the patient to develop a personalised treatment plan. Treatment for anxiety disorders may include:

• Psychotherapy
• Medication
• Lifestyle changes
• Support groups

What are the Treatments Available for Anxiety Disorders?

Psychotherapy

Psychotherapy, also known as talk therapy, is a key component of treating anxiety disorders. This can be done through traditional face-to-face therapy or teletherapy. 

Different types of psychotherapy can be effective, including:

• Cognitive-Behavioral Therapy (CBT): Focuses on identifying and challenging irrational thoughts and beliefs that contribute to anxiety. Involves practical skills to manage symptoms and change behaviour patterns.
• Exposure Therapy: Gradually facing feared situations or objects in a controlled and safe environment. Reduces anxiety over time through repeated exposure.
• Acceptance and Commitment Therapy (ACT): Combines mindfulness techniques with behavioural strategies. Helps individuals accept their thoughts and feelings without judgement and take actions aligned with their values.
• Dialectical Behavior Therapy (DBT): Teaches skills for emotion regulation, distress tolerance, interpersonal effectiveness, and mindfulness.
• Interpersonal Therapy (IPT): Addresses interpersonal issues and relationship problems that may contribute to anxiety.
• Mindfulness-Based Stress Reduction (MBSR): Incorporates mindfulness meditation and yoga practices to cultivate present-moment awareness and reduce stress.

It’s important to know that these therapies for anxiety disorders should be done with trained professionals for maximum effectivity. Our team at MeHelp, which is composed of registered psychologists, are all trained in the different types of therapy, so they can support our clients in whichever way works for them. 

Medication

Medication is often used in conjunction with psychotherapy to effectively manage anxiety symptoms. Medication is usually given in more extreme and hard to control conditions. Typical medications given to people with anxiety are anti-depressants, benzodiazepines, buspirone, beta-blockers, and anticonvulsants. These are given only to extreme cases of anxieties and should never be taken without a prescription from a licensed professional. 

Lifestyle Changes

In addition to therapy and medication, making lifestyle changes can also help reduce anxiety symptoms. This is why mental health professionals recommend: 

• Regular Exercise: Physical activity Releases endorphins that act as mood lifters and stress relievers. Aim for at least 30 minutes of moderate-intensity exercise most days.
• Healthy Sleep Habits: Establish a regular sleep schedule, practise good sleep hygiene, and create a relaxing bedtime routine.
• Stress Management: Techniques such as deep breathing, progressive muscle relaxation, and mindfulness meditation can help calm the mind and body.
• Limiting Caffeine and Alcohol: Both can worsen anxiety symptoms. Limit caffeine intake and be mindful of alcohol consumption.

Mental health professionals like our team at MeHelp can help you find the best lifestyle changes based on your anxiety, activities, and capabilities. This is one of the reasons why it’s important to work with professionals when determining lifestyle changes. Moreover, having a professional work with you can help with making it easier to adapt these new habits.  

Support Groups

Moreover, participating in support groups or seeking support from online communities can provide valuable encouragement and validation.

• Therapy Groups: Offer camaraderie and understanding, allowing individuals to share challenges, learn from others, and receive support in a safe environment.
• Online Support Communities: Provide additional opportunities to connect with others, share experiences, and access resources for managing anxiety.

Here are some of the organisations and support groups you can visit: 

• https://www.grow.org.au/
• https://www.neaminational.org.au/ 
• https://understandinganxiety.wayahead.org.au/ 
• https://toolkit.lifeline.org.au/
• https://www.blackdoginstitute.org.au/
• https://forums.beyondblue.org.au/
• https://saneforums.org/

Takeaway

Anxiety disorders are prevalent mental health conditions that can significantly affect your quality of life. They can cause distress, interfere with daily activities, and disrupt relationships. That’s why, it's important to remember that these disorders are treatable, and with proper diagnosis and treatment, you or your loved ones can learn to manage the symptoms effectively and lead fulfilling lives. Learn more about MeHelp's online psychologist services.

References:

• Beyond Blue. (n.d.). Understand anxiety. https://www.beyondblue.org.au/video-transcripts/what-is-anxiety
• Black Dog Institute. (n.d.). Signs of anxiety. Retrieved June 10, 2024, from https://www.blackdoginstitute.org.au/resources-support/anxiety/signs/
• Western Sydney University. (n.d.). Obsessive compulsive disorder (OCD). Retrieved June 10, 2024, from https://www.westernsydney.edu.au/__data/assets/pdf_file/0009/1999440/Obsessive_Compulsive_Disorder_OCD.pdf
• Your Health in Mind. (n.d.). Anxiety disorders. Retrieved June 10, 2024, from https://www.yourhealthinmind.org/mental-illnesses-disorders/anxiety-disorders

• Mayo Clinic. (n.d.). Anxiety disorders: Symptoms & causes. Retrieved June 10, 2024, from https://www.mayoclinic.org/diseases-conditions/anxiety/symptoms-causes/syc-20350961
• Mayo Clinic. (n.d.). Social anxiety disorder: Symptoms & causes. Retrieved June 10, 2024, from https://www.mayoclinic.org/diseases-conditions/social-anxiety-disorder/symptoms-causes/syc-20353561
• Mayo Clinic. (n.d.). SSRIs: Selective serotonin reuptake inhibitors. Retrieved June 10, 2024, from https://www.mayoclinic.org/diseases-conditions/depression/in-depth/ssris/art-20044825
• American Psychiatric Association. (n.d.). Diagnostic and statistical manual of mental disorders. Retrieved June 10, 2024, from https://www.psychiatry.org/psychiatrists/practice/dsm
• Anxiety and Depression Association of America. (n.d.). Generalized anxiety disorder (GAD). Retrieved June 10, 2024, from https://adaa.org/understanding-anxiety/generalized-anxiety-disorder-gad
• Anxiety and Depression Association of America. (n.d.). Panic disorder & agoraphobia. Retrieved June 10, 2024, from https://adaa.org/understanding-anxiety/panic-disorder-agoraphobia
• National Institute of Mental Health. (n.d.). Anxiety disorders. Retrieved June 10, 2024, from https://www.nimh.nih.gov/health/topics/anxiety-disorders/index.shtml
• National Institute of Mental Health. (n.d.). Phobias. Retrieved June 10, 2024, from https://www.nimh.nih.gov/health/topics/phobias/index.shtml
• National Institute of Mental Health. (n.d.). Post-traumatic stress disorder (PTSD). Retrieved June 10, 2024, from https://www.nimh.nih.gov/health/topics/post-traumatic-stress-disorder-ptsd/index.shtml

Improving your mental health is one of the best gifts you can give yourself. That’s because your mental wellbeing affects your overall health, wealth, and life satisfaction. So, by taking good care of your mental health, you’ll be healthier, wealthier, and happier. You’ll get to enjoy life to the fullest, and have more meaningful relationships with the people around you. 

In this article, we’ll give you professional advice on how to improve your mental health, based on our years of experience of helping people feel mentally healthier. 

What is Mental Health?

Mental health is a blanket statement used to describe our emotional, psychological, and social wellness. It’s what we use to measure how well (or unwell) we think, feel, or act. 

Since it reflects our mind’s overall health, it measures more than our cognition or intelligence abilities. Our mental wellness also includes our personal thoughts, feelings, and behaviours. Hence, it plays a pivotal role in determining how we handle stress, interact with others, and make choices in our daily life. 

Our mental health is the most important pillar of our overall health because our mind’s state can directly affect how our body functions. This is why most mental health issues trigger physical issues as well. 

What are Mental Health Issues?

Mental health issues are challenges or illnesses we experience in our overall mental wellness. They’re like the cough, colds, flu, and injuries we get from our bodies. But unlike physical illnesses, most of these issues can be invisible to the naked eye. Often, it doesn’t leave marks, or create noticeable changes in our body. Which makes it harder to spot, especially to the untrained eye. 

There are a lot of mental health issues that affect people. From simple and easy to address challenges to complex conditions which need extensive and intensive treatment plans. Some of the most common mental health issues are: stress, anxiety, and depression.

Mental health challenges can affect anyone, regardless of age, gender, or background. And much like with any illness, these challenges can drastically affect a person’s everyday life. 

How do Mental Health Issues Affect a Person’s Daily Life?

Mental health issues are not confined to the mind. They have far-reaching effects on our daily life. Some people describe having a mental health issue as trying to swim with an anchor tied to your leg. It pulls you down, and makes it harder for you to move with your life. 

Left untreated, these challenges can impact your relationships, work, physical health, and overall quality of life.

For instance, people with chronic anxiety may lead to physical symptoms like headaches or digestive issues. This is on top of the constant stress from worrying about every single thing in their life. Moreover, if their condition is left untreated, it can turn into more serious health issues like high blood pressure, heart attack, or stroke. 

This is why it’s important to take care of your mental health. 

Why is it Important to Take Care of Your Mental Health?

Since our mental health is the most important pillar of our overall health, it’s important we keep our minds healthy. Doing so allows us to have a healthier body as well. Moreover, aside from having a healthier overall health, taking care of our mental health can also affect other areas of our life, like our relationships and career. This makes taking care of our mental health not a nice-to-have. But a must-have. Here are 4 reasons why it’s important to improve your mental health.

Better Quality of Life

When your mental health is in good shape, you can enjoy life more fully, savouring the positive moments and effectively coping with challenges. 

Better Physical Health

Our mind and body’s health are interconnected. Mental health challenges also create a lot of physical discomfort and challenges. Hence, keeping a healthy mind also leads to a healthier body. 

Better Interpersonal Relationships

Strong mental health allows you to connect with others more deeply, fostering healthier and more fulfilling relationships. Making living a more positive experience. 

Better Career Growth 

Being in a good mental state allows you to perform your tasks better. This makes it easier for you to be effective in whatever endeavour you choose to engage. And since being a high-performer is rewarded in our society, career growth is going to be easier for you when you have a healthy mind. 

How to Improve Mental Health

There are several components to our mental health – thoughts, feelings, actions, and social interactions. Think of them as gears inside a machine. All these things need to work well with each other, so you can be in a positive mental state. And if one cog stops working, it would affect the whole machinery’s functionality. That’s why it’s important to make sure that you’re doing something to nourish all these components. Here are some ways you can improve your mental health. 

Managing your thoughts

Our thoughts are one of the most fundamental building blocks of our mental health. That’s because our thoughts fuel our feelings. And our feelings fuel our words and actions. Then our words and actions influence the things that happen in our lives. So if we have good thoughts, we’ll have good feelings, and good actions. Ultimately, this leads to living a good life. 

But how can we manage our thoughts? 

Since most of our thoughts are automatic – and can tend to bias negative thoughts because of our survival instinct – we must first work on overriding this. Some techniques to manage our thoughts are: 

1. Mindfulness exercises. Performing mindfulness activities allow us to be conscious of our thoughts. Helping us know when we’re having negative thoughts that need to be reframed. 
2. Journaling. Keeping a journal of our thoughts gives us a record of our overall sentiment. It allows us to see what we’re thinking on a daily basis. This helps us monitor the kinds of thoughts we get. And by monitoring our thoughts, we’re able to work through them as well. 
3. Cognitive Behavioral Therapy (CBT). Simply put, reframing the thoughts we get. Once we recognize a negative thought, it’s important that we reframe it to a neutral or positive frame. For instance, when we think “I’m so weak.” we can better reframe it as “I’m not yet strong enough.” or “I need to get stronger.” This mindset shift takes us away from negative thought patterns that negatively impact our emotions and actions. 

These three simple practices can be used by anyone who wants to manage their thoughts better. Although it’s best to work with a certified Psychologist, they can properly guide you, and help you perform these effectively. 

Keeping a healthy body

We mentioned earlier that your mental health affects your physical health. But did you know that your physical health also impacts your mental health. Yes, they have a cyclical relationship – good mental health turns to good physical health, and good physical health turns to good mental health. 

This means that when you’re struggling to get your mind right, you can start with your body. And once your body breaks out of the negative state your mind has put you in, your mind will slowly shift towards a more positive state. 

Some of the things you can do for your mind are: 

1. Engaging in physical activity. Regular exercise and physical activity releases a lot of positive hormones like serotonin, dopamine, and endorphins. These hormones are important for our bodies to feel better.  
2. Getting enough sleep every night. Sleep is our body’s way to recover from both physical and mental illnesses. Getting high quality sleep helps our minds recover from stress and other mental challenges. That’s why getting high-quality sleep matters to our mental health.
3. Eating a healthy diet. Our diets play a large role in our overall mental wellness as well. The nourishments we put in our body are our mind’s fuel. So if we keep on feeding it junk like processed food, our mental health will suffer as well. So aim to eat healthier food to improve your mental health. 

These three things are the most fundamental things you need in your life to improve your mental health. Consider including these 3 things in your daily routine and see how much it impacts your life. 

Maintaining health relationships

Our relationships with the people around us are important in keeping a positive mental health. That’s because us humans are social creatures. And not feeling part of a tribe or group makes us feel bad. Being an outcast makes us feel lonely and unworthy, which triggers a lot of different mental health challenges. 

Having a strong social support group helps us feel belongingness – an important feeling for our brains to feel safe. This is why spending quality time with our families, friends, and colleagues is important to improving our mental health. 

Just make sure you’re spending time with the right people because being around negative people can do a lot of harm to your mental health. 

Seeking Professional Help 

If you think you’re experiencing mental health issues, and you want to improve your mental health, it’s important you seek professional help. And don’t just seek our woo-woo or mystical help. It’s better if you consult with a licensed Psychologist or Counsellor. They’ll be able to give you the correct diagnosis, and improvement plan that’s tailored to you. 

If you’re having a hard time seeking help, working with an online counsellor can be a great first step towards improving your mental health. Our team at MeHelp is ready to help you navigate your mental health challenges and help you improve your mental health. 

Online Therapy/Counselling as an Effective Way to Take Care of Your Mental Health

Thanks to technology, accessing healthcare, including mental health services is now a lot more convenient. Innovations like online therapy and counselling made it a lot easier for people who need help with their mental health to get access to professional Psychologists. It has removed location, scheduling, and other key barriers to getting help.