Anxiety

 

Anxiety is part of what makes us human. We’ve evolved to worry about threats from predators, running out of food, or even being excluded by social groups. All these things would have had serious consequences in primitive times, so we are evolved from those who felt these threats strongly, reacted to them, and survived to pass on their genes. These days, feelings of threat tend to be more abstract – whether we are ‘good enough’, worrying that we are letting down our loved ones, or whether we are up to the role at work. Our minds, having evolved to deal with different kinds of threat, aren’t always adapted to deal well with these problems. Our attempts to get rid of these feelings can often trap us with the negative thoughts even more strongly.

​

Types and Causes of Anxiety

​

Anxiety can manifest in various forms, each with its own causes and characteristics. Here are some examples:

​

• Generalized Anxiety Disorder (GAD): This condition involves excessive, uncontrollable worry about everyday things. Psychotherapy, particularly Cognitive Behavioural Therapy (CBT), can help by addressing the thought patterns that fuel anxiety. There are structured interventions that help makes sense of the different components of GAD and how to go about changing how we think and feel about things.
   

• Social Anxiety Disorder: This involves intense fear of social situations. Therapy can help by understanding some of the hidden causes, and often unrealistic thinking that causes exaggerated fears, e.g. what other people might be thinking about us. In time, this might move on to gradually exposing individuals to social situations and teaching coping strategies, building confidence in how we handle different types of situations.
   

• Obsessive-Compulsive Disorder (OCD): Characterized by unwanted, intrusive thoughts and repetitive behaviours. Most of us probably experience intrusive thoughts of some kind, but in OCD this can get out of hands. We might perform excessive checking or ritualise, such as tapping our fingers or e.g. closing the curtains a set number of times, usually in order to ‘undo’ fears of harm occurring to ourselves or others. Understanding the process is key in starting to unwind these behaviours which can become problematic. CBT, especially Exposure and Response Prevention (ERP), is effective in reducing symptoms.
   

• Post-Traumatic Stress Disorder (PTSD): This occurs after experiencing a traumatic event. The brain’s threat detection system becomes over-activated and then dysregulated, seeing threats even when they may not actually be there. For example, we may get a lurch of anxiety if we see a dog if we’ve been attacked by a dog in the past, even though the dog we’re seeing may be small and friendly and completely unthreatening. Or if we hear an unexpected loud noise if we’ve been in combat situations, even though the current noise is completely unrelated. Again, understanding what’s happening to us psychologically and physiologically is a vital first step. Therapies like Eye Movement Desensitization and Reprocessing (EMDR) and CBT can then help process and reduce trauma-related anxiety.

​

How Psychotherapy Can Help

​

Psychotherapy offers various strategies to manage and reduce anxiety:

​

• Cognitive Behavioural Therapy (CBT): Helps identify and change negative thought patterns and behaviours that contribute to anxiety.
   

• Acceptance and Commitment Therapy (ACT): Focuses on accepting anxious thoughts and feelings rather than fighting them, and committing to actions that align with personal values.
   

• Exposure Therapy: Gradually exposes individuals to anxiety-provoking situations in a controlled manner to reduce fear and avoidance.
   

• Mindfulness-Based Therapies: Teach mindfulness and relaxation techniques to help manage anxiety in the moment.

​

Keywords:

 

Anxiety management, anxiety therapy, Cognitive Behavioural Therapy (CBT), Acceptance and Commitment Therapy (ACT), Generalized Anxiety Disorder (GAD), Social Anxiety Disorder, Obsessive-Compulsive Disorder (OCD), Post-Traumatic Stress Disorder (PTSD), psychotherapy for anxiety, mindfulness techniques, relaxation skills, exposure therapy, emotional regulation