What is the difference between worry and anxiety?
Sometimes it can be challenging to distinguish between worry and anxiety, as both involve a sense of unease and concern, so let’s explore the intricacies of anxiety— a common yet often misunderstood aspect of our mental well-being. In this blog, we’ll delve into the definition of anxiety, unravel its symptoms, differentiate it from worry, and provide practical ways to navigate and manage anxiety.
We all have worries sometimes, it is a natural part of being a human. I worry about being late to work when there is traffic, I worry that it might rain when I have an outdoor netball game to play, I worry when I forget to pay a bill on time. Worry is a normal and common response to specific situations, perceived threats or uncertainties, and usually involves thoughts about potential future events. It tends to be temporary, goes away when the situation is resolved or manageable and can even have potential benefits! Worrying can: motivate problem-solving, increase preparedness, enhance performance, increase empathy and compassion for others, and increase motivation for action.
But when worry becomes excessive and chronic, it is called anxiety. It involves a heightened state of arousal in response to perceived threats. These kinds of worries are pervasive, happen all the time even when there isn’t a specific situation to worry about, happen for a long period of time, persist even in the absence of immediate threats and can start to interfere with day-to-day life and functioning. Negative consequences like physical symptoms, emotional distress and changes in behaviour can start to happen.
Defining Anxiety:
Anxiety is a natural response to stress or perceived threats. It’s a complex emotion that involves a heightened state of alertness, both physically and mentally. This response is hardwired into our biology, designed to prepare us for potential dangers. However, when anxiety becomes persistent and overwhelming, it can interfere with our daily lives, indicating an anxiety disorder. Anxiety disorders can range from general anxiety, social anxiety, panic disorder and specific phobias to obsessive compulsive disorder, post-traumatic stress disorder, attachment anxiety and health anxieties. If you are concerned, please give doctor google the flick and speak to your GP or psychologist for more information regarding disorders and diagnosis.
Symptoms of Anxiety:
Recognising the symptoms of anxiety is a helpful way to become more aware and more understanding of the impact it can have. Some common symptoms include:
- Excessive Worry: Persistent and uncontrollable thoughts of impending doom or fear.
- Physical Symptoms: Rapid heartbeat, muscle tension, trembling, sweating, and dizziness.
- Restlessness: A sense of being on edge or unable to relax.
- Difficulty Concentrating: Trouble focusing or experiencing mental fog.
- Irritability: Easily getting frustrated or having a short temper.
- Sleep Disturbances: Trouble falling asleep, staying asleep, or restless sleep.
- Changes in Appetite: Either increased or decreased appetite, leading to weight changes.
As mentioned, anxious thought patterns often involve a heightened focus on potential threats, uncertainties, or negative outcomes.
Some examples of common anxious thought patterns include:
- Catastrophising:
- Thought Pattern: “If I make a mistake at work, I’ll definitely get fired, and my whole life will fall apart.”
- Overgeneralisation:
- Thought Pattern: “I didn’t do well on this one project; I’m always a failure at everything.”
- Black-and-White Thinking:
- Thought Pattern: “If I’m not perfect, then I’m a total failure. There’s no middle ground.”
- Mind Reading:
- Thought Pattern: “I can tell by the way they looked at me that they hate me. I must be a burden to everyone.”
- Fortune Telling:
- Thought Pattern: “I just know that something terrible is going to happen. I can feel it.”
- Personalisation:
- Thought Pattern: “Their bad mood must be my fault. I must have done something to upset them.”
- Should Statements:
- Thought Pattern: “I should always be able to handle everything perfectly. If I can’t, then I’m weak.”
- Control Fallacy:
- Thought Pattern: “If I can’t control every aspect of this situation, then everything will go wrong.”
- Selective Attention to the Negative:
- Thought Pattern: “Even though I received positive feedback, I can’t stop thinking about the one critical comment.”
- Comparisons:
- Thought Pattern: “Everyone around me seems to have their life together. I’m the only one struggling.”
Ways to Manage Anxiety:
Understanding anxiety, recognising its symptoms, recognising the intensity and duration of these feelings and differentiating it from worry are crucial steps towards effective management. We are all unique in our own ways, and how we cope with the challenges life throws at will be different, but here are some practical strategies you can try adding into your daily routine to begin navigating any waves of anxiety and foster a sense of well-being.
- Mindfulness and Deep Breathing: Practice mindfulness to focus on the present moment and engage in deep breathing exercises to activate the body’s relaxation response.
- Challenge Negative Thoughts: Identify and challenge irrational thoughts, considering alternative, more balanced perspectives.
- Physical Activity: Engage in regular physical exercise to release endorphins and improve mood.
- Visualisation and Relaxation Techniques: Use visualization to create a mental oasis of calm and practice progressive muscle relaxation.
- Distract Yourself: Engage in activities that capture your attention and provide a healthy distraction from anxious thoughts.
Your brain as a fancy smoke detector:
One of my favourite ways to manage anxious thoughts is to use the smoke detector analogy. Imagine your brain as a super-smart, but maybe a bit too cautious, smoke detector. Now, this smoke detector is fantastic at its job – it’s designed to keep you safe by alerting you when there’s even a hint of smoke, potential danger, or maybe just someone burning a piece of toast nearby.
So, when a little smoky situation pops up, your smoke detector brain goes into superhero mode, blaring its alarm to make sure you pay attention. It’s like having a tiny firefighter in your head, always ready to jump into action. But here’s the catch – sometimes this brain smoke detector can be a bit too sensitive. It might mistake a burnt piece of toast for a raging fire, and suddenly, you’re dealing with a full-blown alarm in the kitchen.
In the same way, your brain can sometimes perceive everyday stressors as major threats, setting off the anxiety alarm when, really, it’s just a minor kitchen mishap. It means well, but it might need a little guidance on what’s truly a cause for concern and what’s just a culinary adventure. So, when you notice your brain’s smoke detector going off over seemingly small things, give it a gentle pat on the back and reassure it that everything is under control. It’s just trying to keep you safe, even if it occasionally mistakes a smoke signal for a full-blown emergency.
Counselling support for managing anxiety:
There are many different supports available if you find that worry or anxiety is significantly impacting your well-being or daily activities. A holistic approach might look like combining a variety of services from your GP and mental health professionals to acupuncture, massage, kinesiology or other types of body work to find the right fit.
How can counselling help you with managing anxiety?
- Identification and Understanding:
- Assessment: A counsellor helps individuals identify the specific triggers and underlying causes of their anxiety. Understanding the roots of anxiety is crucial for developing targeted interventions.
- Education:
- Psychoeducation: Counsellors educate clients about anxiety, its various forms, and how it manifests. Understanding the nature of anxiety empowers individuals to manage it more effectively.
- Cognitive-Behavioral Techniques:
- Restructuring Thoughts: Counsellors work with clients to identify and challenge negative thought patterns, helping them develop more balanced and realistic perspectives.
- Mindfulness and Relaxation Techniques:
- Mindfulness Practices: Counsellors teach mindfulness techniques to help clients stay grounded in the present moment, reducing the tendency to dwell on anxious thoughts.
- Exposure Therapy:
- Gradual Exposure: For specific fears or phobias, counsellors may use exposure therapy to gradually and safely expose individuals to anxiety-provoking situations, helping them build resilience.
- Skill-Building:
- Coping Strategies: Counsellors assist individuals in developing effective coping mechanisms and adaptive strategies to manage anxiety symptoms.
- Emotional Regulation:
- Identifying Triggers: Counsellors help clients recognise emotional triggers and develop skills to regulate and express their emotions in healthier ways.
- Supportive Environment:
- Validation: Having a supportive and non-judgmental space allows individuals to express their feelings and concerns openly, fostering a sense of validation and understanding.
- Goal Setting:
- Setting Realistic Goals: Counsellors collaborate with clients to set realistic and achievable goals, breaking down larger challenges into more manageable steps.
- Relapse Prevention:
- Developing Plans: Counsellors assist clients in creating relapse prevention plans, equipping them with strategies to navigate potential setbacks.
- Medication Management:
- Collaboration with Psychiatrists: In some cases, counsellors may collaborate with psychiatrists to explore medication options, especially if symptoms are severe.
- Building Resilience:
- Strength-Based Approaches: Counsellors focus on identifying and building upon the individual’s strengths, fostering resilience in the face of anxiety.
The effectiveness of counselling will vary from person to person, and the therapeutic approach may be tailored to meet your unique needs. Regardless, if you or someone you know is struggling with anxiety, seeking the guidance of a qualified mental health professional can provide valuable support and strategies for managing anxiety effectively.
Please remember that it is completely natural and normal to worry sometimes, our brains are actually hard wired to worry to keep us safe. But when your worries become all-consuming and prevent you from doing the things you love or enjoying your life like normal, please reach out for support because you do not have to suffer in silence.
This information is in no way, shape or form a replacement for therapy or professional support, but I hope it gives you some useful information and awareness.
Kate
Helpful links and further information on anxiety
What is anxiety (lifeline.org.au)
Efficacy of EMDR Therapy for Anxiety Disorders – EMDR International Association (emdria.org)