Anxiety

Safe Space Therapy offers personalised treatments that empower you to overcome anxiety, with the guidance of experienced therapists.

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Anxiety

More than worry ...

Anxiety isn’t just worrying, although if you have anxiety, you're an expert at it. Anxiety preoccupies your mind and can seriously restrict and affect your quality of life. Suffering from anxiety you are more likely to lead a restricted life.

A certain amount of anxiety can be dealt with naturally, as long as it stays within our ‘safe levels’. However, when it becomes too much for you to cope with it can affect your quality of life and can even start to take over and control what you can or can’t do and affect those around you.

“One in 3 people will suffer from anxiety in their lifetime”

Excessive or prolonged anxiety can lead to illness, physical and emotional exhaustion, and even panic attacks. When you come under excessive pressure from your home, work or social factors, you will tend to respond with either anxiety, anger or depression or a combination of all three.

In the therapy room I hear frequently “everyone worries, don’t they?” – well, no they don’t!  Of course there are times when we worry about something in particular which passes when the problem is resolved or the situation changes, but anxiety isn’t just worrying.

Anxiety and anxiety disorders could be described as ‘extreme worrying’ and sometimes even become an OCD (Obsessive Compulsive Disorder) or manifest itself in physical illnesses such as IBS or other mental or emotional issues, some of which are listed on the right.

"Depression is a flaw in chemistry, not character."

Jessica Levi

Founder, Safe Space Therapy

How

Anxiety

can show up:

Irritability

Anxiety can make you more irritable and easily agitated. You may find yourself getting frustrated or snapping at others more frequently than usual, even over minor things.

Restlessness

Anxiety can make you feel restless and on edge. You may find it challenging to relax or sit still, constantly feeling the need to be in motion. You might fidget, pace, or engage in other nervous behaviors.

Difficulty concentrating

Anxiety can make it difficult to focus and concentrate on tasks. Your mind may wander, and you might have trouble staying engaged in conversations or completing work or assignments.

Perfectionism

Anxiety can drive you to strive for perfection. You may excessively focus on details, worry about making mistakes, or put excessive pressure on yourself to meet high standards.

Sleep disturbances

Anxiety can disrupt your sleep patterns. You might struggle to fall asleep, stay asleep, or experience restful sleep. As a result, you may feel fatigued and have difficulty functioning during the day.

Social withdrawal

Anxiety can make you withdraw from social interactions. You might avoid socializing or isolate yourself to prevent potential anxiety triggers or the fear of being judged.

Avoidance

You may start avoiding situations or activities that trigger your anxiety. This could include social gatherings, public speaking, or places that make you feel uncomfortable or overwhelmed.

Physical symptoms

Anxiety can cause physical symptoms that affect your behavior. These can include increased heart rate, trembling, sweating, shortness of breath, headaches, or muscle tension. You may adjust your behavior to avoid situations that trigger these physical sensations or seek reassurance from others.

Seeking reassurance

You may seek reassurance from others or constantly ask for validation to alleviate your anxiety. You might seek constant reassurance that things are okay or that you haven't made any mistakes.

Overthinking and excessive worry

Anxiety often leads to repetitive and intrusive thoughts. You may find yourself overthinking situations, anticipating negative outcomes, or worrying excessively about things that haven't happened or are unlikely to happen.

Warning signs to look out for

Feelings of dread or impending doom
Experiencing a persistent sense of dread, fear, or impending doom without a specific cause. You may anticipate the worst outcome in various situations or constantly worry about future events.
Feelings of dread or impending doom
Experiencing a persistent sense of dread, fear, or impending doom without a specific cause. You may anticipate the worst outcome in various situations or constantly worry about future events.
Changes in appetite
Significant changes in appetite, such as increased or decreased food intake. Anxiety can impact your appetite and lead to emotional eating or loss of interest in food.
Excessive worrying
Feeling persistently worried or having intrusive thoughts that are difficult to control. These worries may be focused on various aspects of life, such as work, relationships, health, or everyday responsibilities.
Short tempered
Feeling easily annoyed, agitated, or having a shorter temper than usual. Small frustrations or minor disruptions may trigger intense emotional responses.
Feeling restless or on edge
Experiencing a sense of restlessness, agitation, or an inability to relax. You may feel like you are constantly on high alert or easily startled.

A combination of these could indicate anxiety. If you or anyone you know is experiencing any of these and feels unsafe please reach out to a mental health professional or GP.

“Worrying gives small things a big platform.”

Anxiety makes you do more than worry. It can impede quality of life, stop you from venturing out your house and impact your relationships. It  is easy to treat when you get help early. Your worries may not go away on their own, and they may get worse over time if you don't seek help.

Risk factors

Not just a ‘phase’ for everyone…

Anxiety is excessive, persistent and often intense rumination and cultivation of fearful thoughts, catastrophizing situations that haven't happened. These thoughts are difficult to control and completely out of proportion to the actual situation and sometimes will lead to a panic attack in a matter of minutes.

For a lot of people it's more than feelings 'butterflies in the tummy’, anxiety is a treatable psychiatric condition. Let’s take a look at the risk factors:

Chronic medical conditions

Living with chronic physical health conditions, such as cardiovascular disease, respiratory disorders, or chronic pain, can be associated with a higher risk of developing anxiety disorders.

Gender

Women are generally more likely than men to experience anxiety disorders. This difference may be influenced by a combination of hormonal factors, socialization, and cultural expectations.

Personal history of mental health issues

Individuals who have previously experienced other mental health conditions, such as depression, phobias, or post-traumatic stress disorder (PTSD), may have an increased vulnerability to developing anxiety disorders.

Substance abuse

Substance abuse, including alcohol or drug misuse, can contribute to the development or worsening of anxiety disorders. Substance abuse can temporarily relieve anxiety symptoms but ultimately exacerbates them and increases the risk of developing a co-occurring anxiety disorder.

Personality traits

Certain personality traits, such as high levels of neuroticism (tendency to experience negative emotions) or being highly self-critical, perfectionistic, or sensitive to stress, may increase the risk of developing anxiety disorders.

Brain chemistry and imbalances

Imbalances in brain chemistry, particularly involving neurotransmitters like serotonin, norepinephrine, and gamma-aminobutyric acid (GABA), have been associated with anxiety disorders. These imbalances can be influenced by various factors, including genetics and environmental influences.

Family history

Having a family history of anxiety disorders or other mental health conditions can increase the risk of developing anxiety. This suggests a potential genetic predisposition to anxiety.

Childhood experiences

Traumatic or stressful experiences during childhood, such as abuse, neglect, or witnessing traumatic events, can contribute to the development of anxiety disorders later in life. Adverse childhood experiences (ACEs) have been linked to an increased risk of anxiety disorders.

Life stressors

Experiencing significant life stressors, such as financial difficulties, relationship problems, work-related stress, academic pressures, or major life transitions, can increase the risk of developing anxiety disorders.

Tips for coping

Social support
Seek support from trusted friends, family members, or support groups. Talking about your anxiety and sharing your experiences with others who understand can provide comfort and reassurance.
Social support
Seek support from trusted friends, family members, or support groups. Talking about your anxiety and sharing your experiences with others who understand can provide comfort and reassurance.
Regular exercise
Engage in regular physical exercise, such as walking, jogging, yoga, or any other activity you enjoy. Exercise can help reduce anxiety by releasing endorphins, improving mood, and promoting overall well-being.
Mindfulness and grounding techniques
Practice mindfulness exercises and grounding techniques to bring your focus to the present moment and reduce anxiety. These techniques can include deep breathing, guided imagery, or sensory grounding exercises.
Prioritize self-care
Make self-care a priority by engaging in activities that bring you joy and relaxation. This may include hobbies, spending time with loved ones, practicing mindfulness or meditation, taking baths, listening to music, or engaging in creative outlets.
Deep breathing and relaxation exercises
Practice deep breathing exercises, progressive muscle relaxation, or other relaxation techniques to help calm your body and mind. These techniques can help reduce the physical symptoms of anxiety and promote a sense of relaxation.
Time management
Organize and prioritize tasks to minimize stress and overwhelm. Break down larger tasks into smaller, manageable steps, and create a schedule or to-do list to help you stay organized.
Challenge anxious thoughts
Identify and challenge negative or irrational thoughts that contribute to your anxiety. Replace them with more realistic and balanced thoughts. Cognitive-behavioral therapy (CBT) techniques can be helpful in this process.
Limit exposure to stressors
Identify and minimize exposure to situations, environments, or people that trigger your anxiety. This may involve setting boundaries, learning to say no when necessary, or making necessary lifestyle changes.
Healthy lifestyle
Maintain a balanced and healthy lifestyle by getting enough sleep, eating nutritious meals, and avoiding excessive caffeine and alcohol consumption. Proper self-care and a healthy lifestyle can have a positive impact on anxiety levels.

Overcome Anxiety and Embrace Peace

Safe Space Therapy offers personalised treatments that empower you to overcome anxiety, with the guidance of experienced therapists.

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