WELLNESS ANXIETY

Take a
deep b r e a t h
We all know what it feels like to be anxious, but not all of us know how to cope with
anxiety. The good news is that you can manage and even harness anxiety. So it is
entirely possible to reach your full potential even if you suffer from it.
WORDS MELISSA WENTZEL

A
nxiety disorders are more prevalent Dr Bushkin says, ‘People think anxiety induced by substance abuse, medication or
today than in previous generations. is bad, but there are times when anxiety a medical condition.
It’s been called a ‘generational and stress can be good. For example, when Dr Williamson says, ‘We all get anxious
mental health crisis’ and has you need to overcome something – you’re and it can be helpful if it gets us to do
been linked to environmental factors like in a crisis, you’ve got a deadline or a lot our work, but it can be a problem if it’s
financial, professional or housing insecurity is happening at once and you have to excessive.’ These worries could be about
and a growing culture of social isolation. prioritise. If you were calm under those money, relationships, children, health, work
What triggers it and how it manifests differs circumstances, you wouldn’t have the or something else.
from person to person, but the underlying adrenaline – the energy or the oomph –
cause is usually loss of control. to get through.’ On a scale of 0-100
Depression is considered the twin to Psychiatrist Dr Ingrid Williamson, who Dr Bushkin says anxiety is gradual and
anxiety. The South African Depression and is based at Mediclinic Sandton, says people don’t go from ‘I’m not anxious’
Anxiety Group (SADAG) says mental health physiological or ‘normal’ anxiety keeps to ‘I’m anxious’ overnight. He explains
is the third biggest contributor to the us motivated and safe, and here worry is it via this scale of 0-100.
burden of disease in South Africa, but less appropriate. But further along the curve we 0 = You’re lying on a beach
than 1% of our health budget is spent on encounter pathological anxiety and that is a overlooking the ocean and that’s when
this area of healthcare. The World Health disorder that negatively impacts our ability you should be completely relaxed.
Organization estimates that globally the to function instead of mobilising us. 25 = You’re becoming alert,
number of people living with depression Anxiety builds up if there are no stressors something grabs your attention.
increased by more than 18% between around you and you should be feeling calm, 50 = You’re triggered, something
2005 and 2015. but you’ve still got a rush of adrenaline. has happened.
This can cause psychological, emotional 75 = You’re very anxious because
What is anxiety? and physical distress or dysfunction, you are in danger or in a crisis like
Psychologist Dr Hanan Bushkin of The which can lead to an anxiety disorder. having a deadline the next day.
Anxiety and Trauma Clinic in Sandton says 100 = Complete panic mode or what
anxiety is the body’s natural response to When to be concerned we call the ‘fight or flight’ response.
alert us when we’re not in a safe place Anxiety disorders include generalised As you move from zero to 100, the
and to get adrenaline into our system to anxiety disorder (GAD), phobias, panic symptoms get worse, they become
help us overcome a stressor or obstacle. disorder, social anxiety disorder and anxiety much more intense, and they last longer.

POSSIBLE CAUSES OF GENERAL ANXIETY DISORDER

➽ Family history.
➽ Brain biochemistry (e.g. abnormalities in response to stress).
➽ Disturbed family relationships.
➽ Low levels of parental care, as well as overprotective parenting, as children.
➽ Trauma (e.g. death of a parent/child, financial issues, war, natural disasters, loss of home).

36 SIYASIZA April 2017

 Anxiety can
happen to
anybody,
and should not
be seen as a
definitive
quality,
or inherent
character
f law.

30% Only about 30% of anxiety disorder

sufferers seek medical treatment.
37 SIYASIZA April 2017
 Mindfulness
meditation
is one way
to overcome
anxiety without
medication.

Celebrities feel it too

IMAGES: GALLO IMAGES/GETTY IMAGES/ISTOCK.COM

EMMA STONE (left) might have danced to a mental institution; writer and actress
her way to an Oscar in La La Land but Lena Dunham, who struggled with how
she has suffered from panic attacks fast time was passing in her life – after
since a childhood incident at a friend’s years of medication, she discovered that
house when she was afraid that the exercise is her best coping mechanism;
house would burn down. actress Amanda Seyfried, who sees a
Other celebrities who struggle with therapist to cope with her panic attacks;
Oscar-winning anxiety include singer John Mayer, who and talk show host Oprah Winfrey,
actress Emma Stone harbours fears about being committed who gets isolated panic attacks.

38 SIYASIZA April 2017

Symptoms
The symptoms of generalised anxiety
disorder (GAD) include persistent and
uncontrollable worry and psychological
anxiety (as well as other physical
symptoms), where these feelings have
been present on more days than not
➽ hypersensitivity
➽ sleep problems you’ve
never had before
➽ nightmares
Dr Bushkin adds that anxiety may also
present differently at home than at work.
9
1theHold
things you
can do to
feel better
on to the things that mean
most to you. Make time to go
to gym, walk the dog, bath your kids.
over the course of six months.
Dr Bushkin lists some of the symptoms
At home you might lose your temper with
your partner or your children because 2withFindstress.
coping mechanisms to deal
When you are faced
to look out for, but cautions that one of you’re feeling this frustration, while at
with a stressful situation you can
these in an isolated incident shouldn’t work you can’t do that to your boss, so
choose how to respond.
be cause for concern. maybe you’re internalising the anger.
➽ excessive, prolonged worry
➽ irrational fears
Dr Williamson says, while there’s no
psychiatric condition called ‘burnout’, it is
3ManyBe ofgentle with yourself.
us focus on the negative
➽ muscle tension in the neck, shoulders, a real thing. She explains that, especially rather than the positive. Try to do
or back that you’ve never had before at work, the demands of modern life it the other way round.
➽ stomach problems
➽ feeling withdrawn
can be greater than one individual’s
physical and emotional resources, and 4sugar,
Watch what you eat. Caffeine,
junk food, alcohol ... they all
➽ self-consciousness that can lead to burnout, which is an
deplete levels of essential vitamins
➽ excessive thoughts early indicator of an anxiety disorder.
in the body and this raises the
➽ panic attacks Warning signs include absenteeism,
levels of stress, anxiety or agitation
➽ compulsive behaviour like frequent mistakes, performance
that we experience even further.
hand washing, constant complaints from colleagues, apathy
cleaning or perfectionism
➽ self-doubt
towards work outcomes and more.
If you’re experiencing symptoms
5It helps
Combat stress with exercise.
your body’s physical response
➽ irritability that are causing you concern, you to stressors. After exercise you’ll find
➽ shortness of breath should see your general practitioner. relaxing much easier.

6Touch
Physical touch helps you relax.
therapy works wonders, which
is a good reason to include more

Cognitive Behavioural Therapy

cuddles and hugs in your daily routine.

7 Have fun in your spare time.

‘Cognitive behavioural learning coping skills. Anti-anxiety medications Recreational activities help you shift
therapy (CBT) is probably Dr Williamson says GAD, are potent and fast-acting, your focus away from stress, allowing
the most researched if not managed and treated, but the general consensus for better work-life balance.
and accepted form of
treatment for anxiety,’ says
can have a significant
negative impact on function
is that you should not rely
on medication for long-
8ofConsider why you’re doing all
this. Reflect on your priorities
Dr Bushkin, explaining that in careers and relationships. term relief. Dr Williamson
to find meaning in your work life
CBT doesn’t deal solely Unfortunately only about believes that psychotherapy
and personal life.
with the symptoms but the 30% of anxiety disorder treatment, however, should
underlying cause of anxiety, sufferers seek medical be long term because GAD 9 Learn something new. Training
which boils down to a loss treatment, she says. is a long-term disorder. and development help keep your
of control. ‘People who ‘GAD patients The length of treatment mind active and give you a sense
have anxiety commonly frequently present with would depend on the of mastery, which will improve
feel they’re not in control. multiple unexplained progress the patient makes, your sense of wellbeing.
We prefer, in therapy, to physical symptoms and their circumstances, their
deal with these underlying are extensively (and personality type and
feelings as opposed expensively) investigated other associated medical
to the symptoms only,’ before being referred for or psychiatric disorders.
says Dr Bushkin.
CBT aims to reduce
feelings of anxiety and
psychiatric treatment,’
says Dr Williamson. There
are many medications
She advises that if you’re
presenting with long-term
anxiety symptoms, you
GET HELP
worry by employing various that are effective, but need to consult a medical You can call ICAS toll-free on
0800 212 699
approaches, including psychotherapy is also professional, but you should
relaxation training, essential. This includes also remember that GAD
self-monitoring, cognitive CBT, relaxation techniques is a disorder that can be (available 24 hours)
therapy, worry exposure and and group therapies. managed successfully.

39 SIYASIZA April 2017