Managing Anxiety: Understanding And Overcoming Manawapā.pdf

Understanding and Managing

Anxiety is a natural human response to threats, both real and perceived. It prepares us to fight, flee, or freeze in order to survive. While occasional anxiety is normal, chronic or overwhelming anxiety can significantly impact daily life.

Key Points:

Triggers: Anxiety arises from present or perceived threats. Triggers vary widely and are unique to each individual.
Cycle of Anxiety: Thoughts, feelings, physical sensations, and behaviors interact in a cycle that intensifies anxious thoughts and feelings.
Impact: Anxiety can lead to constant scanning for danger signs, hyper-alertness, avoidance of triggering situations, and unhealthy coping mechanisms like substance use.

Recognizing Anxiety:

Anxiety manifests both mentally and physically:

Thoughts:

"I'm in danger right now"
"The worst possible scenario is going to happen"
"I won't be able to cope"

Physical Sensations:

Racing or uneven heartbeat
Rapid breathing (chest pain, shortness of breath)
Skin sensations (tingling, cold/warmth, sweating)
Muscle tension
Enlarged pupils
Digestive upset (nausea, "butterflies," dry mouth, diarrhea)

Behaviors:

Avoidance of people or places
Escaping situations early
Staying in certain places at particular times
Substance use (tobacco, alcohol)

Managing Anxiety:

Avoiding anxiety triggers can worsen the problem. Instead, focus on:

1. Self-Care:

Regular exercise
Healthy eating and hydration
Adequate sleep
Engaging in relaxing activities

2. Identify Triggers:

Recognize what situations, thoughts, or memories trigger your anxiety. Make a list and brainstorm strategies to reduce or avoid them.

3. Gradually Face Fears (Exposure Therapy):

Instead of avoiding triggers, gradually expose yourself to them in safe, controlled ways. Start with less frightening situations and work up to more challenging ones. Use coping techniques like breathing exercises, positive self-talk, and mindfulness during these exposures.

4. Change Your Thinking (Cognitive Restructuring):

Challenge unhelpful thoughts by:

STOPP: Stop, take a breath, observe your thoughts, pull back to gain perspective, and practice what works.
Questioning the reality of your thoughts ("Is this really true?").
Considering alternative explanations.
Using positive affirmations.

Support Resources:

Remember, you don't have to face anxiety alone. Reach out to:

Whānau and friends for support and understanding.
GP or health professional for guidance and treatment options.
* Crisis lines (e.g., 1737) for immediate help.

For more information and resources, explore the following websites: [Drug Foundation NZ](www.drugfoundation.org.nz) and [Get Self Help](www.getselfhelp.co.uk).