Definition of Anxiety

Defined as a state of tension caused by apprehension of possible future misfortune or danger, anxiety affects a significant proportion of the population. In fact research on anxiety suggests that 25% of the population will experience an anxiety disorder within their lifetime. (Health Press. Oxford, 2000)

And it's not just adults that suffer. Anxiety disorders are the most common mental health problem that occur in children and adolescents. According to one large-scale study of 9 to 17 year olds, as many as 13% of young people had an anxiety disorder in a year. (National Institute of Mental Health)

Types of anxiety attacks

Obsessive Compulsive Disorder (OCD)
This is a type of anxiety where people need to do certain things over and over again. Typically they worry that if they do not undertake these rituals, something bad will happen to themselves or others. This worry dirives the compulsive behaviour. A lot of energy may be taken up by trying to hide or mask an obsessive compulsive disorder from family, friends or colleages.

Post Traumatic Stress Disorder (PTSD)
This problem can develop if someone experiences an event that is beyond their ability to cope with. Often it is triggered by a very stressful event happen in their life. It's not unusual for people with post traumatic stress disorder to have flashbacks, daydreams or nightmares. They will feel stressed and jumpy avoid anything which reminds them of the event..

Generalised Anxiety Disorder (GAD)
If you are known as a worrier' or if you feel like your worries are sometimes overwhelming then you may suffer from generalised anxiety disorder. Whilst it's true that everyone has worries at particular times, but if the worries feel like they're taking over your life and stopping you doing things, then you should seek help or advice.

Panic Attacks
Panic attacks are focussed attacks of high anxiety which can be triggered often without any warning. Physical symptoms are; fast beating heart, shaky legs, dry mouth and sweating. Yet these symptoms of anxiety and are not in themselves dangerous. They can however make the victim of the panic attack believe they have a serious physical illness. This 'negative loop' simply increases their anxiety and makes the panic attack worse. Panic attacks often go together with phobias, which are an extreme version of a panic attack.

How to reduce your anxiety levels

There are however a number of things that you can do to reduce or stop feelings of anxiety. In Fears, Phobias and Rituals (1987) Professor Marks says that "Clinicians began to see that what clients did themselves between therapy sessions could be as important or more important than the actual sessions in the clinic."

The most effective treatment for anxiety or panic attacks is to stop them before they start. Here are a few things to be aware of that will help you reduce the likelihood an anxiety attack.

1. Become aware of your body's symptoms and reactions to anxiety. Should you feel the onset of tension, do something (deep breathing, exercise, read a book) to help you self relax.

2. Pinpoint specifically what it is you are anxious about. Where is the anxiety coming from? If you do know what it is that is bothering you, what can you do to eliminate or minimize the situation in some way so that it isn't so stressful? What can you do right now to help yourself reduce this unnecessary anxiety?

3. Ask yourself, how can you react differently so you won't be so affected by this situation?

4. Listen to your internal dialogue. Do you have negative thoughts about a certain situation or event? What could you say to yourself instead that would feel more comforting?

5. Listen to the external dialogue. The dialogue of those around you. Are you being subjected to someone else's negative thoughts. If so, what could you do to be less affected by them?

6. Are you 'shoulding on yourself'? Overwhelming yourself with "what you or others should do"? Ask yourself "Why? Who says?"

7. Do you blame someone else for your anxiety? Stop letting someone else control your emotions and start to take more responsibility for your feelings.

8. Increase your self esteem by giving yourself positive reinforcement for even the smallest accomplishments.

You can stop anxiety now

If you spend just a few moments to go through this list on a regular basis you could well see a fall in the levels of anxiety that you experience. And remember the words of Professor Marks because what you do for yourself is often more important than anything else. Perhaps, you'll listen to one of the samples shown alongside, work through the list or consider taking action right now, after all you have nothing to lose but your anxiety.