Understanding anxiety and when to seek support
Anxiety is a common experience that most of us will face at some point in our lives. Whether it's the stress of a work deadline, a big life change, or social situations, anxiety can affect us in different ways. But when anxiety becomes overwhelming or persistent, it can interfere with our everyday lives. In this post, we’ll explore the different forms of anxiety, how it presents, some coping strategies, and when to consider seeking professional support—using the metaphor of a kettle to help illustrate what happens when anxiety builds up.
The Kettle Metaphor: How Anxiety Builds
I like to encourage people to think of your mind and body like a kettle. A kettle heats up gradually, and the water inside starts to boil as the temperature rises. Anxiety works similarly. Life's stressors add heat to our internal kettle, and if those stressors build without any relief, eventually, we reach a boiling point, leading to feelings of overwhelming anxiety. Now imagine adding a cork, this cork symbolizes us feeling the pressure to “handle it on our own”, “I don’t want to burden others”, this pressure builds up quicker.
Sometimes, we’re good at turning down the heat or releasing some steam—this might be through healthy coping mechanisms or moments of rest. But if we keep ignoring the heat or adding more stress, the pressure builds, and the kettle can’t handle it anymore. That's when anxiety can become unmanageable, impacting how we feel physically, emotionally, and mentally.
How Anxiety Presents
Anxiety can manifest in a variety of ways, depending on the individual and the type of anxiety they’re experiencing. Here are some common signs and symptoms:
Physical Symptoms: Increased heart rate, sweating, muscle tension, shortness of breath, dizziness, and stomach discomfort are common physical manifestations of anxiety.
Emotional Symptoms: Feelings of worry, fear, dread, irritability, and restlessness.
Cognitive Symptoms: Racing thoughts, constant worry, trouble concentrating, and difficulty making decisions.
Behavioral Symptoms: Avoidance of certain situations, procrastination, or seeking reassurance from others.
The Different Forms of Anxiety
There are several types of anxiety, each with its own characteristics and triggers. Understanding the form of anxiety you may be experiencing can help in finding the best strategies for managing it.
Generalized Anxiety Disorder (GAD): This type of anxiety is characterized by chronic, excessive worry about various aspects of life, such as work, health, relationships, or finances. The worry often feels uncontrollable, and it can be difficult to pinpoint any one cause.
Social Anxiety: Social anxiety involves an intense fear of social or performance situations. Individuals with social anxiety may feel nervous or avoid situations where they believe they could be judged, embarrassed, or rejected.
Panic Disorder: Panic disorder is marked by sudden and unexpected panic attacks. These attacks often include intense physical symptoms, such as chest pain, heart palpitations, and feelings of impending doom, which can feel like a heart attack.
Environmental Anxiety: Environmental anxiety can be triggered by specific settings or stimuli, such as crowded places, loud noises, or certain work environments. In some cases, individuals may experience anxiety about environmental factors like climate change or natural disasters.
Health Anxiety: Also known as hypochondria, this form of anxiety involves an excessive preoccupation with health concerns and fear of having a serious illness, even if medical tests show otherwise.
Phobias: Phobias are intense fears of specific objects, situations, or activities (e.g., flying, heights, or spiders). Even though the fear may be irrational, it can still trigger extreme anxiety.
Coping Strategies for Managing Anxiety
Just like letting some steam out of a boiling kettle can prevent it from overheating, there are coping strategies to help manage anxiety before it becomes overwhelming. Here are a few techniques that can help you release the pressure:
Deep Breathing: Practicing deep, slow breaths can calm your nervous system and help you feel more grounded when anxiety strikes. Try breathing in slowly through your nose for four seconds, holding for four seconds, and then exhaling for four seconds.
Mindfulness and Meditation: Mindfulness encourages you to focus on the present moment and observe your thoughts and feelings without judgment. This practice can help reduce anxious thoughts and foster a sense of calm.
Physical Activity: Regular exercise is a natural stress reliever that can help reduce anxiety. Even a short walk or some light stretching can release tension and improve mood.
Limit Stimulants: Caffeine, sugar, and alcohol can all contribute to increased anxiety. Consider reducing or avoiding these substances to help manage anxious feelings.
Challenge Negative Thoughts: When you’re feeling anxious, it’s common for negative or catastrophic thoughts to take over. Practice challenging these thoughts by asking yourself if they are realistic or likely to happen, and try to replace them with more balanced, rational thinking.
Set Boundaries: Reducing the number of stressors in your life is key. Learn to say no when needed, and set clear boundaries in work, social, or family life to manage your time and energy effectively.
Progressive Muscle Relaxation: This technique involves tensing and relaxing different muscle groups to reduce physical tension in the body, which can, in turn, help alleviate anxiety.
When to Seek Professional Support
Sometimes, despite using coping strategies, anxiety can still feel overwhelming, like a kettle that’s about to boil over. It’s important to recognize when it might be time to seek professional help. You might want to consider therapy if:
Your anxiety feels constant or uncontrollable.
Anxiety is interfering with your ability to work, maintain relationships, or engage in daily activities.
You’re avoiding situations or places out of fear of anxiety or panic attacks.
You’re experiencing physical symptoms of anxiety, such as chest pain, dizziness, or nausea, without a medical cause.
Coping strategies are not providing relief or improvement.
How Therapy Can Help
At True Psychotherapy, we use a variety of approaches to help individuals manage anxiety, such as Cognitive Behavioral Therapy (CBT), mindfulness-based techniques, and Acceptance and Commitment Therapy (ACT). These approaches help clients identify negative thought patterns, develop healthier coping mechanisms, and regain control over their lives.
By seeking support, you’re giving yourself the opportunity to work through your anxiety with a trained therapist who can provide guidance, tools, and a non-judgmental space to explore your feelings. Together, we can help you release the steam from your internal kettle and find relief from anxiety’s grip.