Understanding Anxiety

Anxiety is a significant mental health condition, affecting millions of people worldwide, including a substantial proportion of Australians.

While anxiety is a natural response to stress, it can become problematic when it is excessive, prolonged, and interferes with daily activities.

3 things you didn't know about anxiety.

1. One in four Australians will experience an anxiety condition at some point in their lives. This makes anxiety the most common mental health condition in Australia​.
   
   
2. 15% of Australians (around 3.2 million people) are affected by anxiety disorders every year. This includes conditions like Generalised Anxiety Disorder (GAD), Social Anxiety Disorder, and panic disorders​.
   
   
3. Women are more affected than men, approximately 19% of women report experiencing anxiety, compared to 12% of men, showing a significant gender disparity in how anxiety disorders manifest.
   
   

Source: ABS - Insights from the National Study of Mental Health and Wellbeing, 2020-21

What is Anxiety?

Anxiety is an emotional state characterised by feelings of worry, nervousness, and apprehension. It is a normal human experience but can develop into a disorder when the anxiety becomes chronic and overwhelming, interfering with one’s ability to function. Anxiety disorders are often accompanied by physical symptoms such as a racing heart, sweating, trembling, and shortness of breath.

What are the symptoms of anxiety?

The symptoms of anxiety can vary widely between individuals but generally include a mix of emotional, cognitive, and physical signs. Some of the most common symptoms are:

Emotional and Cognitive Symptoms:

1. Excessive Worrying: A persistent feeling of fear or worry.
2. Restlessness: A feeling of being constantly on edge or unable to relax.
3. Irritability: Increased sensitivity to stress or frustration.
4. Difficulty Concentrating: Trouble focusing or finding that your mind goes blank.
5. Catastrophic Thinking: Tendency to imagine the worst-case scenarios.

Physical Symptoms:

1. Increased Heart Rate: Palpitations or a feeling of your heart racing.
2. Shortness of Breath: Difficulty breathing or feeling like you're choking.
3. Muscle Tension: Tightness or tension in the muscles, often in the neck, shoulders, or jaw.
4. Sweating: Excessive sweating, even in non-stressful situations.
5. Fatigue: Feeling constantly tired or worn out, even without physical exertion.
6. Dizziness or Lightheadedness: Feeling faint or unsteady.
7. Digestive Problems: Symptoms like nausea, stomach cramps, or diarrhea.
8. Trembling or Shaking: Uncontrolled shaking, particularly in the hands or legs.|
   
   

Anxiety Attacks vs Panic Attacks

Anxiety attacks and panic attacks are often confused, but they are distinct experiences with different triggers, symptoms, and durations. Understanding the differences between these two conditions is crucial for proper management and treatment.

What is an Anxiety Attack?

An anxiety attack is a gradual build-up of fear or worry. It can be triggered by stressful situations, events, or even persistent worry about everyday concerns. Unlike panic attacks, anxiety attacks usually develop over a period and may last for hours or even days.

What is a Panic Attack?

A panic attack, on the other hand, is a sudden and overwhelming surge of fear that comes without warning. It is much more intense than an anxiety attack and often peaks within 10 minutes, though the physical and emotional effects can last for hours.

Key Differences Between Anxiety and Panic Attacks

Unlike anxiety attacks, panic attacks usually happen abruptly and without any obvious trigger. They are often associated with Panic Disorder, a condition where individuals live in fear of future panic attacks.

Feature	Anxiety Attack	Panic Attack
Onset	Gradual, builds up over time	Sudden, abrupt
Duration	Can last for hours or days	Peaks within 10 minutes, resolves faster
Trigger	Often related to stress or worry	Can occur without any obvious trigger
Physical symptoms	Mild to moderate physical symptoms	Severe physical symptoms (e.g., chest pain)
Emotional response	Ongoing worry or fear	Intense, overwhelming fear or terror
Frequency	May persist as a chronic condition	Episodic, often in conjunction with Panic Disorder

Types of Anxiety Disorders

There are several types of anxiety disorders, each with its own distinct characteristics:

• Generalised Anxiety Disorder (GAD): Persistent and excessive worry about various aspects of daily life.
• Panic Disorder: Sudden and intense bouts of fear or discomfort, often accompanied by physical symptoms like heart palpitations and dizziness.
• Social Anxiety Disorder: Fear of social situations, particularly those where one might be judged or embarrassed.
• Obsessive-Compulsive Disorder (OCD): Recurrent, unwanted thoughts (obsessions) and repetitive behaviours (compulsions) aimed at reducing anxiety.
• Post-Traumatic Stress Disorder (PTSD): Anxiety triggered by experiencing or witnessing traumatic events.
• Specific Phobias: Intense, irrational fear of specific objects or situations (e.g., fear of heights, flying).

Causes of Anxiety

Anxiety disorders develop due to a complex interplay of genetic, environmental, and psychological factors. Common causes include:

1. Genetic Predisposition: Individuals with a family history of anxiety or other mental health conditions are more likely to develop anxiety disorders.
2. Brain Chemistry: Imbalances in neurotransmitters, such as serotonin and dopamine, play a role in the development of anxiety.
3. Environmental Stressors: Major life events, trauma, or ongoing stress—such as financial problems, relationship difficulties, or job loss—can trigger anxiety.
4. Personality Traits: Certain personality characteristics, such as perfectionism, introversion, or being highly self-critical, can increase the risk of anxiety.
5. Medical Conditions: Chronic health problems or diseases such as heart disease, thyroid disorders, and chronic pain can contribute to anxiety.

Anxiety in Australia: Key Statistics

Anxiety is one of the most common mental health conditions in Australia. The Australian Bureau of Statistics (ABS) reports that anxiety disorders are the most prevalent mental health conditions in the country. Here are some important figures:

• Around 15% of Australians will experience an anxiety disorder in any given year​.
• Women are more likely to experience anxiety disorders than men. Approximately 19% of women report experiencing anxiety compared to 12% of men​.
• Anxiety is especially common among young Australians. In the 18-24 age group, 26% report suffering from anxiety.

Insights from Experts

Prominent Australian mental health experts have studied the growing impact of anxiety disorders. Professor Patrick McGorry, Executive Director of Orygen, stresses the importance of recognising and addressing anxiety, particularly in young people:

"Anxiety is becoming increasingly prevalent, especially among young Australians, and it's crucial that we focus on early intervention and prevention strategies to reduce the long-term impact on mental health"​. 

Professor Helen Christensen, Director of the Black Dog Institute, also highlights the role that societal and environmental factors play in the development of anxiety:

"The rise in anxiety levels in Australia is closely linked to economic uncertainty, social isolation, and digital pressures. Addressing these root causes is essential for a healthier and more resilient population"​. 

The Economic and Social Impact of Anxiety in Australia

Anxiety disorders have a profound impact not only on individuals but also on Australian society and the economy. Mental health conditions, including anxiety, are estimated to cost the Australian economy over $60 billion annually, due to lost productivity, healthcare costs, and reduced workforce participation​.

Additionally, anxiety affects social relationships, with many individuals reporting isolation, reduced social engagement, and difficulties maintaining relationships due to their condition. Left untreated, anxiety can also lead to secondary issues such as depression, substance abuse, and long-term disability.

How to Deal with Anxiety

Anxiety can feel overwhelming, but there are many effective ways to manage and reduce its symptoms. Here’s a guide on how to deal with anxiety, incorporating proven techniques and expert advice.

1. Practice Mindfulness and Meditation

Mindfulness involves staying present in the moment and observing thoughts and feelings without judgment. Meditation, particularly mindfulness meditation, helps reduce stress and anxiety by encouraging relaxation and focus.

• How to do it: Start with simple breathing exercises. Focus on your breath, inhaling slowly through your nose, holding for a few seconds, and then exhaling through your mouth. You can do this for 5-10 minutes daily to calm the mind and body​.

2. Regular Exercise

Physical activity is one of the most effective ways to reduce anxiety. Exercise releases endorphins, the brain’s natural stress relievers, and can help distract from anxious thoughts.

• What works: Even a simple 30-minute walk, yoga, or aerobic exercise can make a significant difference. Regular physical activity helps balance brain chemicals and reduces overall tension​.

3. Deep Breathing Techniques

Deep breathing exercises can quickly reduce the physical symptoms of anxiety, such as a racing heart or shortness of breath. These techniques activate the body’s relaxation response, counteracting anxiety.

• Try this: The 4-7-8 breathing method is a simple technique. Breathe in for 4 seconds, hold your breath for 7 seconds, and then exhale for 8 seconds. Repeat this for a few cycles to calm your mind and body.

4. Limit Stimulants like Caffeine and Alcohol

Caffeine and alcohol can exacerbate anxiety symptoms. Caffeine can trigger or worsen symptoms such as jitteriness and insomnia, while alcohol might seem calming but often increases anxiety after the effects wear off.

• Tip: Try reducing your intake of coffee, energy drinks, and alcohol. Opt for calming beverages like herbal tea, which can have a soothing effect​.

5. Get Enough Sleep

Sleep is essential for mental health, and anxiety can often disrupt sleep patterns. Ensuring adequate rest can help alleviate anxiety.

• How to improve sleep: Develop a calming bedtime routine. This might include reducing screen time, avoiding heavy meals or caffeine before bed, and practicing relaxation techniques like reading or taking a warm bath​.

6. Challenge Negative Thoughts

Anxiety often stems from negative or irrational thoughts. Cognitive-behavioural therapy (CBT) teaches you to identify these thoughts, challenge them, and replace them with more realistic and positive perspectives.

• Exercise: Keep a journal of your thoughts when anxiety hits. Write down what you're worried about, assess whether the worry is rational, and think of a more balanced or positive outcome. Over time, this practice can help reduce anxiety-provoking thought patterns​.

7. Build a Support System

Connecting with others can alleviate feelings of isolation and anxiety. Whether it’s talking to a friend, family member, or professional, sharing your experiences can provide relief.

• Reach out: Don’t hesitate to talk to someone you trust when you feel anxious. Expert support can help you feel understood and offer practical solutions.

8. Get Professional Help

If anxiety is interfering with your daily life, consider seeking professional help. 

Summary

Anxiety is a widespread and complex mental health condition that affects millions of Australians. With various genetic, environmental, and psychological causes, it manifests differently for everyone, but its impact on daily life can be debilitating. Understanding the scope of anxiety in Australia, as well as the risk factors and social impact, is essential for addressing this growing mental health challenge.

While anxiety is a common and serious condition, it is important to note that many people are able to manage their symptoms with appropriate support and resources. If you or someone you know is struggling with anxiety, reaching out to mental health services like Beyond Blue or Lifeline can provide vital support.

Sources

Australian Bureau of Statistics (ABS)
National Health Survey, 2021
Beyond Blue, Anxiety in Australia: Statistics and Facts