网爆门

Anxiety is our body鈥檚 response to danger - or what it perceives to be a threat.

鈥淚t鈥檚 a feeling of worry, nervousness, or fear, often accompanied by physical symptoms like increased heart rate, breathlessness, muscle tension, restlessness, hot and cold flushes, feeling shaky, nauseous, or unsteady, to name a few,鈥� explains Kamalyn Kaur, a 网爆门 member and anxiety expert. 听

While anxiety is a normal response to stress, it can become problematic if it鈥檚 excessive, persistent, and begins to interfere with daily life. Counselling can help you explore the cause of these feelings, understand them and suggest ways of dealings with situations.听

What causes anxiety?

Anxiety can be caused by a number of factors, such as:

• Stress from major life changes - including work pressure and relationship difficulties.
• Unprocessed trauma or grief.
• Being a highly sensitive person or having a natural propensity to worry.
• Learnt behaviours, often by from an anxious primary caregiver 鈥� e.g always fearing the worst.
• Toxic environments or relationships.
• Imbalances in brain chemicals can affect mood and contribute to anxiety.
• Social media - with its pressures and unrealistic portrayals of success, it can create feelings of inadequacy or low self-worth

How can you (or a loved one) spot the signs of anxiety?

There are several emotional, physical, and behavioural signs which indicate anxiety.

Emotional signs:

• Excessive worry: Constantly feeling uneasy or stressed.
• Irritability and restlessness: Getting easily angry, frustrated or upset over small issues. Feeling on edge, unable to relax or calm down.
• Overthinking: Overwhelming thoughts, e.g worst-case scenarios

Physical signs:

• Increased heart rate and shortness of breath
• Muscle tension and headaches
• Fatigue: Feeling unusually tired or drained, even after rest.
• Sweating or trembling: Unexplained shaking or sweating, especially in anxiety-inducing situations.
• Difficulty sleeping and restlessness

Behavioural signs:

• Avoidance: Avoiding people, places, or situations that trigger anxiety.
• Compulsive and repetitive behaviour: E.g checking things repeatedly.
• Social withdrawal: Avoiding social interactions or isolating oneself.
• Not being present or mindful: Including being distracted, disengaged, or detached from people, places, or situations

How can you help someone with anxiety?

There are a variety of ways you can help someone who is experiencing anxiety, these include:

1. Listen to them and validate their feelings

Kamalyn says that the first step is to create a calm and supportive space. 鈥淟et them know you鈥檙e there to listen, and validate their feelings instead of minimising them,鈥� says Kamalyn. 鈥淯se phrases like "I understand why you feel this way" 鈥� as this helps them feel heard and supported.鈥�

2. Encourage grounding techniques

Deep breathing or the '5-4-3-2-1' method can also be effective and help bring a sense of calm. (The 5-4-3-2-1 method is a grounding technique which involves identifying five things you can see, four you can feel, three you can hear, two you can smell, and one you can taste.)

3. Offer (or ask for) practical help

Anxiety can make everyday tasks feel overwhelming, so by offering to help with small things - like running errands - will lighten their load. Or if you are the person experiencing anxiety, confide in someone and ask for help with daily tasks.

4. Avoid pushing them to 'just relax' or 'get over it'

While well-meaning, telling someone to simply 'calm down' or 'get over it' can make someone experiencing anxiety feel misunderstood or worse about themselves. Instead, Kamalyn suggests offering empathy and letting them know you're there for support without trying to fix the situation right away.

5. Encourage professional support if needed

鈥淚f your anxiety, or a loved one鈥檚 anxiety, seems overwhelming or persistent, seek support from a therapist or counsellor,鈥� says Kamalyn. 鈥淵ou can offer to help find a professional or even accompany them if it makes the process feel easier.鈥�

How can counselling help?

A counsellor can help you overcome and understand your anxiety, identify your triggers, and develop effective coping strategies. 鈥淚t also works to reframe negative thoughts and beliefs, which are often at the core of anxiety, helping to shift perspectives and reduce its impact,鈥� adds Kamalyn.

To find a trained and registered therapist who can help with anxiety, please visit the Therapist Directory.