Anxiety

Overview

Anxiety involves feelings of fear or unease and can be a typical response to stressors, like workplace issues or school exams. It can assist you in coping with challenges and even motivate you to concentrate¹. However, anxiety can manifest through various symptoms that impact different bodily systems, ranging from nervousness to intense feelings of dread and panic. Anxiety and stress can trigger your fight-or-flight response, a physiological reaction designed to help you escape dangerous situations by increasing oxygen intake. Some symptoms may persist over time. While most individuals experience occasional worries, anxiety can also stem from an anxiety disorder, leading to prolonged or worsening symptoms².

Causes of Anxiety

Everyone experiences anxiety differently and the root cause of anxiety may vary from one person to another. However, there are a few factors that can contribute to the occurrence of anxiety³:

Childhood trauma: Early life trauma, including physical, emotional, or sexual abuse, or neglect, can have enduring impacts on an individual’s mental well-being. Such experiences may heighten the risk of developing anxiety, as they can alter brain development, influencing the body’s stress response, memory, and emotional control. Additionally, childhood trauma may foster negative self-perceptions or a pessimistic view of the world, which can complicate stress management and further contribute to the onset of anxiety⁴.
Current situation: Current challenges in life can also act as triggers for anxiety. For instance, physical and emotional exhaustion or the accumulation of stress can lead to heightened anxiety levels. Significant life changes or uncertainty about the future can contribute to feelings of worry, as can the pressure of studying or working, particularly when faced with long hours. Experiencing unemployment, financial difficulties, or housing instability, including homelessness, can create a constant sense of instability that exacerbates anxiety. Concerns about the environment, such as fear of natural disasters, are becoming increasingly common and are often referred to as climate anxiety or eco-anxiety. The loss of a loved one, also known as bereavement, can bring about deep emotional distress and anxiety, as can feelings of loneliness or social isolation. Furthermore, experiencing abuse, bullying, harassment, or discrimination, including racism, can leave lasting psychological scars that increase vulnerability to anxiety.
Physical and Mental Health Problems: Other health issues can sometimes contribute to or worsen anxiety. For example, living with a serious, chronic, or life-threatening physical health condition can trigger feelings of anxiety due to the ongoing stress and uncertainty it brings. Similarly, anxiety is often experienced alongside other mental health conditions, such as depression, as the emotional burden of managing multiple issues can heighten feelings of worry and distress.
Drug and Medication: Anxiety can sometimes be a side effect of certain medications, including psychiatric drugs, medications for physical health conditions, or even recreational drugs and alcohol. These substances can interfere with brain chemistry or cause physical changes that may trigger or worsen feelings of anxiety.

Signs of Anxiety

Uneasy feeling, panic, or danger: Anxiety often manifests as a pervasive sense of uneasiness. This feeling can arise without a clear trigger, making it difficult for individuals to identify the source of their anxiety. Panic can accompany this sensation, characterized by sudden episodes of intense fear or discomfort. During these panic attacks, individuals may feel as if they are in danger, even if they're in safe environments. This overwhelming sensation can lead to avoidance behaviours, where individuals tend to avoid situations or places that might provoke these feelings, further impacting their daily lives.
Difficulty sleeping: Many people with anxiety experience significant difficulties with sleep. This can take the form of insomnia, where falling asleep or staying asleep becomes an everyday challenge. Anxiety-related thoughts can keep the mind racing, making it hard to achieve restful sleep. In some cases, individuals may find themselves waking frequently throughout the night or experiencing restless sleep. The lack of restorative sleep can exacerbate feelings of anxiety during the day, creating a vicious cycle of fatigue and heightened stress.
Restlessness: Anxiety often manifests physically, leading individuals to feel restless or jittery. This inability to remain calm can result in fidgeting, tapping, or pacing. When anxiety levels are high, it can feel nearly impossible to sit still or relax. This restlessness may not only be uncomfortable for the individual but can also be distracting in social or professional situations, making it harder to engage with others or complete tasks effectively.
Tingling and sweaty sensations in hands and feet: Physiologically, anxiety can trigger the body’s fight-or-flight response, leading to various physical symptoms. Cold, sweaty, or tingling extremities are common manifestations. When the body perceives a threat, blood flow may be redirected to major muscle groups, causing hands and feet to feel cold. Sweating can occur as a reaction to heightened stress levels, while tingling sensations may arise from hyperventilation or changes in blood circulation, creating a unique and often alarming experience for those affected.
Rapid or shortness of breath: Individuals with anxiety may experience trouble breathing in various ways, including shortness of breath or rapid breathing (hyperventilation). This can feel particularly distressing, as it mimics the symptoms of a panic attack. Shortness of breath may create a sensation of tightness in the chest, while rapid breathing can lead to feelings of lightheadedness or faintness. These symptoms can create a cycle of panic, where the fear of not being able to breathe exacerbates the anxiety, leading to even more pronounced breathing difficulties.
Increased heart rate: An elevated heart rate is another common symptom of anxiety. As the body enters the fight or flight state, the heart pumps faster to supply more blood to essential areas. For some, this can feel alarming, as they may interpret the rapid heartbeat as a sign of a serious medical condition. This heightened state of awareness can lead to increased anxiety levels, reinforcing the connection between physical and emotional responses during moments of stress.
Dry mouth: This symptom occurs due to the body’s stress response, which can inhibit saliva production. For some individuals, this symptom can be uncomfortable and may lead to difficulty speaking or swallowing. A dry mouth can further enhance feelings of anxiety, as the individual may worry about their ability to communicate effectively or maintain composure in social situations.
Dizziness or fatigue: Dizziness or feelings of weakness can be disorienting and distressing symptoms of anxiety. These sensations may arise from hyperventilation, which can cause a decrease in carbon dioxide levels in the blood, leading to lightheadedness. Additionally, prolonged anxiety can lead to muscle tension and fatigue, contributing to an overall feeling of weakness. This combination of symptoms can make individuals feel as though they are losing control, heightening their anxiety and discomfort.
Obsessive thinking about the past: Anxiety often leads to rumination, where individuals find themselves fixated on specific problems or concerns. This continuous cycle of negative thinking can prevent individuals from finding solutions or moving forward. Instead of allowing themselves to address the issue at hand, they may get stuck in a loop of overthinking, which can exacerbate feelings of helplessness and frustration. This preoccupation can interfere with daily functioning and relationships, making it difficult to engage with the present moment.
Hard to concentrate: Concentration difficulties are a common complaint among those experiencing anxiety. The constant barrage of anxious thoughts can make it challenging to focus on tasks, whether they are work-related or personal. This lack of focus can lead to decreased productivity and increased frustration, further fueling feelings of inadequacy. The cognitive overload caused by anxiety can create a sense of being overwhelmed, making even simple tasks seem monumental.
Specific phobia: A strong fear of objects or places is a result of anxiety, leading to an intense fear of particular objects, situations, or places. This fear can be disproportionate to the threat posed by these stimuli, causing individuals to go to great lengths to avoid them. For example, someone with a fear of flying may experience crippling anxiety at the thought of boarding an airplane, impacting their ability to travel or attend important events. This avoidance can severely limit a person’s life experiences and opportunities, reinforcing the cycle of anxiety and fear.

Anxiety and TCIH Approaches

Many complementary health approaches have been studied to help relieve the symptoms of Anxiety that you may be experiencing in everyday life⁵:

Yoga: Yoga is an effective complementary approach for managing anxiety, as it addresses both the mind and body through physical postures, breathing exercises, and meditation. By promoting relaxation and activating the parasympathetic nervous system, yoga helps reduce symptoms like increased heart rate and muscle tension. Additionally, it may elevate levels of gamma-aminobutyric acid (GABA), a brain chemical associated with improved mood and decreased anxiety⁶. The mindfulness aspect of yoga encourages present-moment awareness, breaking the cycle of overthinking, while gentle movements release tension and foster a sense of calm. Overall, integrating yoga into one’s routine can enhance emotional well-being and resilience against anxiety.
Nutrition: Nutritional strategies can significantly impact mental health and help manage anxiety effectively. Alongside general guidelines such as maintaining a balanced diet, ensuring adequate hydration, and minimizing or avoiding alcohol and caffeine, there are specific dietary choices that can further alleviate anxiety symptoms. For instance, complex carbohydrates—found in foods like whole grains and legumes—are digested slowly, which helps stabilize blood sugar levels⁷. This steady release of energy can foster a sense of calm and prevent mood swings, contributing to overall emotional stability.
Mind: Mindfulness and meditation practices invite individuals to centre their attention on the present moment, which can effectively calm the mind and diminish the anxious feeling⁸. Engaging in regular meditation can lead to long-term changes in brain function, fostering greater emotional resilience and better coping mechanisms. Hypnotherapy is another valuable technique, that allows individuals to enter deeper states of relaxation. This practice can help address the root causes of anxiety by facilitating shifts in thought patterns and behaviours, ultimately promoting a greater sense of tranquillity.
Combination: Integrating different therapeutic practices can yield even more profound benefits for anxiety management. Activities such as yoga, tai chi, and dance therapy blend physical movement with mindfulness and relaxation techniques. These holistic approaches not only improve physical fitness but also foster emotional balance and resilience. By combining body awareness with calming practices, individuals can effectively reduce anxiety levels and enhance their overall mental health.

Therapies that may assist this symptom:

Access Consciousness Bars® Acupuncture Aromatherapy Art Therapy Ayurveda Breathwork Crystal Therapy Energy Healing Exercise Physiology Meditation Show all

References

1. Symptoms of anxiety and how to know when you need help. Cultivating Health; 2024.

2. Hobbs H. What are the symptoms of anxiety? Healthline; 2024.

3. Anxiety and Panic Attacks. Mind; [cited on 2024 Nov 26].

4. What causes anxiety? Mental Health Foundation; [cited on 2024 Nov 26].

5. Anxiety and complementary health approaches. NCCIH; [cited on 2024 Nov 26].

6. Yoga for better mental health. Harvard Health; 2024.

7. Nutritional strategies to ease anxiety. Harvard Health; 2019.

8. Veazey K. How can mindfulness meditation help lessen anxiety? Medical News Today; 2021.