MHM Magazine

living lives of impairment and dysfunction. Sufferers see their symptoms not as an anxiety condition which can be treated, but rather consider themselves as having inherent character flaws, isolating themselves in overthinking anxiety. It may be this sense of shame “there’s actually nothing wrong with me, why can’t I just pull myself together” that accounts for less than 25% of persons struggling with anxiety seeking assistance from a health professional. This is tragic as there are many effective treatments for anxiety which can alleviate suffering. Treatment Anxiety sufferers are for the most part already fearful and overwrought, so often just allowing the client to talk through the situation and symptoms enables the health professional to better understand the environmental stressors, real or perceived, that might be giving rise to the anxiety. Psychoeducation about anxiety, medication, providing psychological assistance such as mindfulness and breathing techniques, as well as referral for CBT treatments, have proven to offer significant relief from anxiety. If the patient is reluctant to take medication or visit another health professional, there are many online resources and apps which the client might find helpful. Mindfulness and breathing techniques have been found to be particularly effective in treating anxiety symptoms. Many techniques can be easily taught to clients or alternatively shared with clients via online resources. Breathing techniques unlock the parasympathetic nervous system, encouraging the “fight or flight” response to stand down. Some of the worthwhile techniques include: • Box breathing • Grounding (such as the 5.4.3.2.1 sensory grounding exercise) • Progressive muscle relaxation • Breathing & visualisation Overthinking For the client, trying to push away anxiety provoking thoughts is akin to trying to hold back the ocean. The more they try not to focus on a negative intrusive thought, the more the thought returns to their mind, paradoxically they infer that it must be true. As unrealistic and fearful thoughts are at the core of an anxiety disorder, it makes sense that psychological therapies with thought defusion techniques are impactful in treating anxiety. Third wave CBT treatments have proved particularly helpful for anxiety sufferers, in the confronting of intrusive and unrealistic overthinking. Therapies such as Acceptance and Commitment Therapy (ACT), Dialectical Behaviour Therapy (DBT) and also Compassion Based Therapy offer techniques designed to downscale maladaptive thinking and support the person through mindfulness, acceptance and valued choices. Lifestyle There are also points to be made about lifestyle modification in reducing the symptoms of anxiety. • Exercising in nature - Exercise has long been known to decrease stress, improve mood and increase prefrontal cortex performance. With green exercise, where you are pairing exercise with nature, even five minutes can significantly decrease anxiety levels. • Reducing caffeine - In a world where energy drinks are consumed like water, and espresso machines are home appliances, the resulting racing heartbeat, galloping thoughts and other physical symptoms can be difficult to differentiate from those of a panic attack. Cutting back on caffeine, and introducing herbal remedies such as chamomile, lemon balm or lavender can provide some relief. Case study Suzi relayed how anxiety and panic disorder had controlled her life for many years. Her first panic attack had seen her hospitalised with the thought that she was dying. Numerous tests revealed no pathology, and she was discharged with instructions to follow up with her health provider. After random further debilitating panic attacks her health professional prescribed medication, which she was relieved to find took away the intensity of the symptoms and left her able to attempt daily activities. The anxiety however was always present, and the realisation of this, together with the fact that medication made her feel numb, unreal and battling with her studies made her frustrated and chose to stop medication. It was then only a short while until the panic attacks resurfaced accompanied by constant fear. Daily taxi commutes were terrifying journeys, filled with anxious thoughts about hijackings, fatal accidents and kidnapping. Her world narrowed to be only her home, then only her room. Whilst she was still enrolled as a tertiary student, her attendance dropped dramatically, and she found it difficult to concentrate or focus on her schoolwork. Suzi took the decision to approach a student counsellor and commit to a series of behaviour changes together with a less adverse medication prescribed by her GP. The counsellor provided psychoeducation about anxiety, instructive breathing techniques and immersive ACT (Acceptance and Commitment Therapy) based sessions which Suzi indicated were of significant help. ACT uses mindfulness and thought defusion tools together with a focus on the client’s commitment to meaningful values in their life as strategies in working with anxiety. Suzi found that gradual mastery of breathing techniques and the ACT technique of not resisting the terrifying thoughts but instead allowing them to be acknowledged enabled her to be less fearful and more in control. Together with grounding techniques, and some mindfulness training, she has been able to slowly regain a much healthier frame of functioning. References available on request. MHM | 2025 | Volume 12 | Issue 2 | Anxiety MHM Issue 2 | 2025 | MENTAL HEALTH MATTERS | 23 MHM