Lex talks about his experience of anxiety as a result of an assault.

Anxiety is more than just feeling stressed or worried. While stress and anxious feelings are a common response to a situation where a person feels under pressure, it usually passes once the stressful situation has passed, or 'stressor' is removed.

Anxiety is when these anxious feelings don't subside. Anxiety is when they are ongoing and exist without any particular reason or cause. It's a serious condition that makes it hard for a person to cope with daily life. We all feel anxious from time to time, but for a person experiencing anxiety these feelings cannot be easily controlled.

• What causes anxiety and what are the symptoms? »

  Jaime talks about her experiences of anxiety.

  • Anxiety triggers

    Stressful events can trigger symptoms of anxiety. Common triggers include:

    • job stress or job change
    • change in living arrangements
    • coming out to friends, family, workplace and community
    • change the gender one lives in publicly
    • pregnancy and giving birth
    • family and relationship problems
    • major emotional shock following a stressful or traumatic event, including medical abuse of intersex people
    • verbal, sexual, physical or emotional abuse or trauma
    • death or loss of a loved one.

  • Common symptoms
    • hot and cold flushes
    • racing heart
    • tightening of the chest
    • snowballing worries
    • obsessive thinking and compulsive behaviour
    • feeling very worried
    • finding it hard to stop worrying
    • finding that your feelings of anxiety interferes with everyday activities (e.g. work, study, seeing friends and family)
    • feeling restless or on edge
    • feeling easily tired
    • difficulty concentrating
    • feeling irritable
    • muscle pain (e.g. sore jaw or back)
    • having trouble sleeping (e.g. difficulty falling or staying asleep or restless sleep)

    Despite their different forms, all anxiety disorders share one major symptom: persistent or severe fear or worry in situations where most people wouldn't feel threatened.

  
  

  There are different types of anxiety. If you are experiencing some of these symptoms, visit your doctor to discuss options for you that will help you feel better, and lessen these symptoms.

• What can I do about these anxious feelings? »
  • Medication

    Medication - can help to lessen some more severe and impacting symptoms. This is decision that you would make with your Dr as to the best course of action for you.
    
    Some basic information about the types of medications available can be found here

  • Psychological support

    Psychological support - can be really beneficial in treating anxiety, particular success has been found using modalities that identify and modify anxiety inducing behaviour. Cognitive Behavioural Therapy for example has been used extensively as it can encourage people to recognise the difference between productive and unproductive worries, thereby teaching people how to let go of worries and solve problems. This is a useful skill to help prevent a reoccurrence of symptoms.

  • Online CBT based programs

    Online CBT based programs - are widely available and have been very successful in supporting people with anxiety symptoms.
    
    There are a few different tools available, just browse and see which one fits you best. You will find some examples and links in more information and resources below.

  • Other treatments

    Other helpful treatments - These kinds of practice that recognise those feelings of anxiety and then seek to put them into perspective so they are no longer causing distress can be an extremely effective treatment.

    • Meditation and find time a few times a week to set time aside to reflect and meditate
    • Mindfullness practice
    • Keep in regular contact with friends and family- these relationships are important to maintain and can play a vital part in the recovery process.

  
  
  

  Reflection

  Before you move to the next section, how would you answer these questions?
  
  Can you identify any of the things that trigger your symptoms? Have you noticed if there is a pattern?
  
  What steps do you currently use when you are feeling anxious? How do you rate them in effectiveness?
  
  Have you explored other tools that you could use as well?

  Some ways to think about this
  
  Try keeping track of your triggers. For example, use a diary or journal to help you start thinking about when the anxious feelings occur. This can be helpful when you come to find strategies to try and control them.
  
  There are a range of different tools that can really help keep the more physical symptoms of anxiety under control. Check out some of links in 'More information and resources'.

  Are you supporting a loved one with anxiety?
  
  As a carer supporting someone experiencing anxiety there is a range of strategies that can help you both.
  
  

  • Spend time talking about their experiences.
  • Let them know you're there to listen without being judgmental.
  • Acknowledge their feelings of anxiety at the time they occur and let them know that you are there to help and support them.
  • Suggest they see a doctor or mental health professional.
  • Talking openly about anxiety and assisting them to find information.
  • Encouraging them to exercise, eat well and become involved in social activities.
  • Keeping in touch, and encouraging close friends and family to do the same.
  • Brainstorm ways to minimise stressors in that person's life.
  • Try to be consistently respectful and affirming about that person's sexuality, gender identity or intersex status.
  • You may notice triggers that they have not.
  • Get informed by reading up on anxiety so you can help bounce ideas off each other.

  Reflection

  Before you move to the next section, how would you answer these questions?
  
  Have you noticed what triggers symptoms of anxiety for your loved one?
  
  What strategies do they or you use to help in those situations?

• More information and resources »

  Anxiety the facts
  More information about different types of anxiety and their signs and symptoms and online peer support forums
  http://www.beyondblue.org.au/the-facts/anxiety

  Mental Health Association of NSW
  MHA NSW has a range of options to support those who experience anxiety
  http://www.mentalhealth.asn.au
  

  • Anxiety Disorders Information Line 1300 794 992
    Information and referral for people living in NSW, on issues relating to anxiety disorders. All calls are treated confidentially. You can remain anonymous if you wish, and no personal details are retained. You can speak to someone who understands.
  
  
  • Support Groups (monthly)
    Free Support Groups for people living with an anxiety disorder and their family and friends. We meet in a friendly, caring and supportive atmosphere to share experiences.
  
  
  • Self-Help Groups (12 week groups)
    Free, 12 Week Self-Help Groups for people living with social anxiety, phobias, anxiety, panic and obsessive compulsive disorder. Self-help groups are based on a structured behaviour therapy program.

  
  

  What is Mindfulness Practice?
  This is a brief description of what mindfulness is and how it can be of benefit for those experiencing anxiety.
  http://au.reachout.com/What-is-mindfulness

  Tools

  Below is a list of useful on line tools that might be helpful. You can browse through in your own time and find one that suits you.
  
  Mindhealthconnect is a government initiated website that has a library of online tools
  http://www.mindhealthconnect.org.au
  
  Moodgym is online CBT based product from the Australian National University to help prevent and cope with depression
  https://moodgym.anu.edu.au
  
  Mindspot the Mindspot Clinic helps people understand their depression, and offers free referrals or our own therapist-guided treatment courses
  http://www.mindspot.org.au
  
  Headspace is the National Youth Mental Health Foundation and it support young people going through a tough time
  http://www.headspace.org.au
  
  Reachout is Australia's leading online youth mental health service. It is an initiative of the Inspire Foundation with a mission to help young people lead happier lives
  http://www.reachout.com
  
  E couch is a program for preventing and coping with depression, generalised anxiety disorder, and social anxiety disorder from the Australian National University
  https://ecouch.anu.edu.au/