When does Worry Become Anxiety?

Kate Mollison - Resilient Mindset Counselling, Coaching and Consultancy Counselling, Cognitive Behavioural Therapy (CBT), Mindful May 09, 2014

As a protective survival mechanism, worrying has evolved to help us pay attention to both internal and external events that might cause us harm. But paradoxically, when worry develops into anxiety, it can start to do more harm than good, and can interfere with or even limit our lives. Some of the following indicators let you know that your worries are no longer serving a useful purpose.

· You stop engaging in work, social or enjoyable activities, or you take part in them but with increasing discomfort. For instance, you stop driving or visiting certain places, you can’t go out alone, or you’re not able to speak up in meetings, or give presentations at work.

· You try and temporarily relieve your anxiety and distress by engaging in safety behaviours. For example, you avoid new situations or people, you only speak to familiar people at work or social events; you avoid eating in public or at social situations.

· Or, you can only leave the house after performing certain rituals like checking that doors are locked, that switches are turned off. In more extreme cases, you can’t leave your house because you fear losing control and panicking.

· You feel unable to voice personal concerns, wants and wishes to avoid potentially unpleasant encounters. So, you are asked to do unpaid overtime at work, and you reluctantly agree; your partner spends £1000’s on a new laptop/gadget/bike, and you are unable to say anything.

· You experience physical sensations of anxiety, including: shaking; shortness of breath; heart palpitations; hot and cold flushes, feeling faint.

· You can’t stop worrying. You are not able to ‘turn the worries off’. This kind of worry can last for hours and includes muscle tension, difficulty in concentrating, irritability and sleep disturbance.

· You regularly worry about the future; and ruminate about the past, and have a sense of dread about daily challenges.

· You have intolerance for uncertainty or tension.

· You exaggerate situations or catastrophise them. You regularly imagine the worst-case scenario and outcome.

· You avoid seeking opportunities and taking risks. You settle for a safe mate, a safe job, a safe life, but you still don’t feel safe.

If you’re experiencing any of these signs – it’s time to recognise that you are experiencing anxiety

So, what can you do about it?

· Recognise it – increased awareness of what you are doing, and what you are thinking.

· Daily life is filled with stresses and strains, and these wearing and tearing effects can perpetuate a vicious cycle of increased vulnerability to stress and more anxiety.

· Start to change unhelpful behavioural patterns - getting adequate sleep and exercise; avoiding drinking and eating excessively;

· Start to challenge negative thinking patterns – start to ‘think about your thinking’.

· Be kinder to yourself – practice self-compassion. Whatever the reason you suffer from anxiety, it is not your fault. Maybe you’re overly sensitive to negative sensations in your body, startle easily or had poor role models. You can change these. They are not necessarily set in stone.

· Experiencing excessive anxiety can feel scary, uncomfortable and confusing. Fortunately, anxiety is treatable. And you can get better. If you’re struggling with anxiety, seek professional help for proper evaluation and treatment. Find a therapist who specialises in anxiety disorders.

· CBT is the recommended treatment of choice. Its evidence-based method that helps people overcome anxiety thinking, tolerate unpleasant anxiety sensations, and engage in problem-related corrective behaviours.