Dear Diary: January 18, 2017

What is Anxiety?

At its core, Anxiety is simply the body's reaction to stressful, dangerous, or unfamiliar situations. It's the sense of uneasiness, distress, or dread you feel before a significant event. Worrying about a job interview or stressing out over a test is healthy, normal anxiety - this kind of anxiety encourages us to properly prepare for situations we're uneasy about, and helps us stay alert and aware.

However, for those suffering from an Anxiety Disorder, anxiety feels far from normal. It can be completely debilitating. Anxiety disorders keep people from sleeping, concentrating, talking to others, or even leaving their home. Anxiety that may need treatment is often irrational, overwhelming, and disproportionate to the situation. It makes sufferers feel as though they have no control of their feelings, and it can involve serious physical symptoms like headaches, nausea, or trembling. When normal anxiety becomes irrational and begins to recur and interfere with daily life, it's classified as a disorder.
If you think you're struggling with an Anxiety Disorder, you're not alone. The statistics for anxiety disorders are staggering:

• Anxiety disorders are the most common mental illness in the U.S.
• Over 40 million American adults are afflicted by anxiety disorders
• 18% of the U.S. population is currently suffering from an Anxiety Disorder
• 40% of American adults have experienced an Anxiety Disorder at some point in their life
• Only 1/3 of adults suffering from anxiety disorders receive treatment
• Only 1/5 of teenagers suffering anxiety disorders receive treatment

Anxiety Disorders can manifest in many different ways: General Anxiety, Phobias, Social Anxiety, Panic Attacks, and Separation Anxiety are all presentations of the disorder. Anxiety disorders often also occur with other mental health issues such as Depression, Bipolar Disorder, Personality Disorders, and Eating Disorders.

Common Symptoms

Anxiety symptoms may be different based on the particular condition or disorder, but common symptoms include:

• Excessive, irrational, or uncontrollable feelings of worry and dread
• Sensations of panic and uneasiness for no apparent reason
• Obsessive thoughts
• Ritualistic behavior
• Trouble sleeping
• Heart palpitations
• Muscle tension
• Inability to remain calm
• Nausea
• Headaches
• Fatigue
• Trouble concentrating
• Rapid breathing, or hyperventilation
• Sweating
• Dry mouth
• Dizziness
• Cold or sweaty hands and feet
• Trembling or shaking
• Stomachache

Conditions

Generalized Anxiety Disorder or GAD is a psychiatric disorder characterized by a constant sense of worry and fear that interferes with daily life. People with Generalized Anxiety Disorder may experience feelings of dread, distress, or agitation for no discernible reason - psychiatrists refer to this unexplained, trigger-less anxiety as "free floating anxiety." Though many people with GAD realize that their worry is unrealistic or unwarranted, feelings of anxiety persist and seem unmanageable, leaving sufferers feeling out of control.
Panic Attacks are short (typically less than 15 minute) episodes of intense fear that are often accompanied by serious physical symptoms and uncontrollable feelings of dread and doom. A panic attack differs from a normal fear response in that it strikes without the presence of a threat or an oncoming attack. A person who experiences several panic attacks may develop a Panic Disorder, where the individual begins to spend a significant amount of their time worrying about having another attack, worrying that they are losing their mind, or changing their daily routine because of the panic attacks.
Separation Anxiety Disorder describes an individual's feelings of persistent and excessive anxiety related to current or oncoming separation from an attachment figure (someone or something that provides the individual with comfort). Separation Disorder frequently occurs in children, and can induce long-lasting, continuous anxiety for periods up to six weeks. Individuals afflicted by separation anxiety disorder experience overwhelming distress and anxiety when separated from their attachment figure.

Social Anxiety Disorder or SAD, also known as Social Phobia, is characterized by a strong and persistent fear of social or performance situations in which humiliation or embarrassment may occur. While it's normal to feel some anxiety in some social situations, those afflicted by Social Anxiety Disorder experience intense distress, self-consciousness, and fear of judgement in everyday social interactions. SAD often prevents people from having normal friendships, interactions, or romantic relationships, and can keep sufferers from functioning in daily life, at work, or at school. Additionally, people with SAD sometimes experience intense worry, fear, or dread about a social situation days or weeks in advance.
Obsessive-Compulsive Disorder or OCD¹ is characterized by intrusive obsessive thoughts that result in compulsive ritualistic behaviors and routines. While it's possible to have only obsessive symptoms, or only compulsive symptoms, they usually occur in conjunction. People suffering from OCD experience uncontrollable, distressing thoughts or fears about certain things (such as dirt, germs, or order) which then lead to compulsive behaviors performed as an attempt to alleviate worry or anxiety. Just being a "neat freak" or afraid of germs doesn't necessarily constitute OCD - OCD is diagnosed by obsessions and compulsions which significantly interfere with daily life.
Post-Traumatic Stress Disorder or PTSD¹ is an Anxiety Disorder that may develop after witnessing a deeply distressing or disturbing experience, or after experiencing a serious injury. PTSD can also develop after a threat of death or serious injury, even if no one was physically harmed. While most people experience anxious reactions after a serious traumatic effect, PTSD develops when these symptoms and negative reactions remain for long periods of time and begin to disrupt daily life and functioning. Sufferers of PTSD experience feelings of intense fear, lack of control, and helplessness as a result of their traumatic experience.
Selective Mutism occurs when an individual has difficulty speaking or communicating in certain environments. Selective mutism usually occurs in children - children with the disorder speak at home, with friends, or with family, but not in other situations like at school or in public. The disorder usually presents itself very early, in children under five. In selective mutism, the failure to speak and communicate interferes with daily life and lasts at least a month.
A Phobia is a type of Anxiety Disorder that describes an excessive and irrational fear of a specific object, activity, or situation. Phobias are different from common fears in that the anxiety associated with the object or situation is so strong that it interferes with daily life and the ability to function normally. People with phobias may go to great lengths to avoid encountering their feared object or situation.

Potential Causes

Anxiety disorders can have a long list of potential causes. Each individual case is different, and most anxiety results from an intersection of several different contributors. It's also important to remember that anxiety is not the result of weakness or personal fault. There is rarely one concrete cause of an Anxiety Disorder - disorders develop from the conjunction of factors like brain chemistry, genetics, environmental contributors, upbringing, and life events. The following factors can put someone at a higher risk of developing an Anxiety Disorder:

• Chemical imbalances
• Long-lasting stress
• Family history of anxiety or other mental health issues
• Trauma
• Abuse of biological agents such as alcohol, drugs, or prescription medication
• Incidence of other mental health disorders
• Side effects of certain medications

In addition, women are twice as likely to be diagnosed with an Anxiety Disorder. Minority groups and LGBTQ individuals also experience anxiety at a higher incidence than others.
Researchers are just beginning to understand the brain chemistry that causes anxiety disorders.
If you already know you have an Anxiety Disorder, then it becomes important to understand your triggers - specific events and contributors that trigger (or induce) your anxiety. Though an Anxiety Disorder means that your anxiety can appear suddenly and without reason, there are often triggers which can make your anxiety worse or increase the probability you'll experience anxiety or have a panic attack. Triggers can include factors like stressful relationships, job-related or school-related stress, illnesses, or certain thought processes.
Anxiety disorders can sometimes feel like they come out of nowhere. This uncertainty can cause an anxious person even more stress. Being able to identify your triggers, along with the physical and emotional sensations experienced as a result of stress (also known as alarms), you can develop effective coping strategies to deal with your anxiety.
With the ABCtracker™, you can create a personalized program to target your specific triggers and fears, profile the causes of your anxiety, and map out your progress.

* Info from https://www.anxiety.org/what-is-anxiety

Hi,

  My name is Chloe and I have anxiety. No this isn't something that is constant or that I have everyday. Sometimes I won't have a panic attack for months, sometimes I'll have one everyday. I know my triggers and I know why I get them and I know why I've had them since I was a child. I won't go into details about my childhood because that's a very long story but what I want to say today is how I have learned to understand what this is and how to deal with it and how to avoid triggers. Believe me when I say having an anxiety attack is anything but fun. I become a complete mess, stressing out over the smallest stupidest things, crying so hard I start shaking, not being able to sleep, losing my appetite and just generally feeling like a big ball of failure with no interest in being or seeing another human being.

So many people have this. So many people suffer from this. So many people feel ashamed and embarrassed to admit they have anxiety. I used to be one of them, I used to try cover it up and just ignore it or blame it on my hormones making it seem like I was a normal person just going through PMS (not that that's any better but it seemed more normal than admitting I have anxiety attacks). 

That went on for years, I would and still sometimes do, start picking my fingers, pacing and just generally feeling like something bad is going to happen. If you're female then you'll know exactly what I mean by your brain suddenly goes into overdrive and you start thinking of worst case scenarios and everything just seems like your whole world is going to end and you can't do anything about it and you're going to lose everything you love and hold dear and yeah that's what it's like to put it simply. It sucks. It sucks balls. It sucks for you and it sucks for the people around you especially for the people close to you who love you but have no idea what you're going through and have no idea how to help you as much as they want to. As someone who goes through attacks myself here are a few things I want people to do and a few that only make matters worse (that means never do or say these things).

1. Don't say "Calm Down" 

If I could calm down I would calm the hell down. You think I enjoy feeling like a miserable stressing blob of tears? No, I don't so telling me to calm down is not that helpful. What you should do instead is give said person the biggest hug and don't let go. Just hold them. Let them cry, let them get it out of their system. Tell them they're strong, that they have been through and gotten through this before and you're there for them. 

2. Don't say "I'm Stressed Out Too"

Yes I know you're stressed out. I know you don't know what's going on or how to deal with what's going on. I know you don't know or understand, but telling me you're stressing out just stresses me out more and that makes everything worse. I know it's not easy being thrown into a situation where you feel utterly useless especially for guys who are problem solvers and need to feel like they can and will fix the problem, but this is where you need to relax. Do what I said in point number 1 and when the panic attack passes we will talk. 

Those are actually the main points to be honest. I know I've stressed my man out to the point he just doesn't know what to do with himself and I feel bad but it's not something you can control I mean you can avoid the triggers but sometimes life is life and shit happens so you just have to deal with it. Some people get it so bad they need to be given meds to just chill out and relax. I'm thankful I've only gotten mild attacks where I can just sleep it off but I've also come to realize that talking to someone can be the most relaxing thing you can ever do. Even if the reason you are anxious seems like the smallest silliest thing ever, you need to talk about it. Let the ones you love know why you feel that way, let them know what's the reason you're freaking out and I swear you will feel better instantly. I'm no pro at this but Jim has been the best, I honestly couldn't have gotten through the past few weeks without him. He's seen me at my worst and although he didn't know what to do or say or completely understand what I was going through he was there for me and still loves me. 

For those of you out there who suffer from anxiety, I know what you're going through and I know what you feel. My heart goes out to those who suffer from this but remember...we are more than our anxiety. We are better than this and no matter how many times we break down and cry uncontrollably, we've made it through the attacks before and we will continue to make it through. You aren't alone. You aren't sick. You aren't any less amazing. So don't let anyone make you feel bad about it, you are a diamond and no one can break you. 

xoxo Chloe