Mental Health

Author: Canadian Mental Health Association, BC Division

We all experience anxiety from time to time. While we might dream of a life without worry or anxiety, a little bit of anxiety is a good thing—it's even helpful in the right situations. However, too much anxiety too often can take a real toll on our well-being. We can't avoid anxiety or ignore it forever, but we can learn how to manage anxiety so we can live well through the normal ups and downs of life.

Some anxiety is part of being human

Anxiety is a normal and expected response to a difficult situation. Anxiety is simply your body's way of telling us that there is danger. Threats aren't always physical. They include important deadlines at work or school, conflicts with loved ones, or financial worries.

Some anxiety is helpful. A manageable amount of anxiety can help motivate you to get things done. It can give you an extra push to finish an assignment or work through a problem at work.

Normally, anxiety...

• Is a response to a specific situation, problem, or event

• Is relative to the situation—a minor situation causes minor anxiety while a serious situation may cause stronger anxiety

• Is realistic—your anxiety is reasonable given the situation

• Starts to subside when the situation has ended

Anxiety starts to become a problem when...

• It can feel like it came out of nowhere

• Is much more intense that you'd expect

• Is unrealistic—such as focusing on the worst possible outcome for a minor concern

• Remains, even when there are no other reasons to feel so anxious

Too much anxiety too often can start to cause harm and stop you from getting the most out of life. It may not mean you have a mental illness like an anxiety disorder, but it can still have an impact on your life. It's important to pay attention to this problem anxiety because it can get worse. It's a sign that you might need some extra support.

Anxiety disorders are mental illnesses

There are a few different anxiety disorders and they have different symptoms, but they are all related to problem anxiety. In general, an anxiety disorder may cause a lot of anxiety and it usually feels hard to control it. Someone may avoid places or things that make them feel anxious. They may have a hard time going about their daily life. Good treatment can help people manage this anxiety.

Stress vs. anxiety

Stress and anxiety can feel similar, but they are a bit different. Stress is usually caused by something going on in your life. Once the stressful event is over, you start to feel better. Stress often shows as feeling overwhelmed (you have too much to do) or feeling frustrated (you can’t do something you want to do). Anxiety can also feel overwhelming and frustrating, but the focus is usually more about the future or "what if." When someone has an anxiety disorder, anxiety may feel like it's coming up for no reason.

Panic attacks

Panic attacks are a sensation of extreme anxiety. Someone who is experiencing a panic attack will suddenly feel intense dread. They may feel shaky, start sweating, hear or feel their heart pounding, and feel dizzy, nauseous, or even disconnected from reality. The feelings peak within a few minutes, but it can take time to settle down. Panic attacks can be very frightening—some people say it feels like they're having a heart attack. Panic attacks can come up when you're under a lot of stress, but they can also be part of an anxiety disorder or other mental illness. If you start to experience panic attacks more frequently, it's best to talk to your doctor or nurse practitioner to see what might be going on.

Anxiety disorders are not your fault

Anxiety disorders are often caused by things outside of your control, such as your biology, genes, stressful or frightening events in your life, or the way you learned to deal with anxiety when you were very young. You can learn how to manage anxiety and live well even when you can't change why anxiety started in the first place.

Recognize the signs

Anxiety problems affect feelings, thoughts, actions, and your physical body.

Feelings

• Fear or dread

• Irritation or anger

Thoughts

• "What if..."

• "Something terrible will happen"

• "I'm just going to embarrass myself and everyone will laugh at me"

• "Nothing ever works out...I'm a failure"

• "Why won't they do this the way I want it to be done?"

• "I don't know why I can't control this"

Actions

• Avoiding things, people, or places that make you feel anxious

• Often using distractions to avoid anxiety

• Checking things often to make sure everything is okay

• Often seeking reassurance from others

• Struggling to pay attention or concentrate

• Getting very angry at other people over minor problems

Changes in your body

• Restlessness, or finding it hard to sit still

• Racing heart

• Sweating more than usual

• Difficulties sleeping well

• Feeling tired often

• Muscle aches and pains

• More digestive problems than usual, like stomach aches

Find help

If anxiety is starting to affect your life, reach out for help. Learn more about where to go, who can help, and how you can manage symptoms at home at For Young Adults: Dealing With Anxiety.

Learn more

HeretoHelp—visit www.heretohelp.bc.ca for information, screening self-tests and personal stories about anxiety. You'll also find Managing a Mental Illness, a series that guides you from diagnosis to recovery, and Wellness Modules, which offer self-care tips and strategies. You’ll also learn about a HeretoHelp initiative called Healthy Minds | Healthy Campuses, a growing community aimed at improving mental health on BC campuses. See www.healthycampuses.ca.

Information & referrals—The Information and Referrals team from HeretoHelp can help you find services and resources in your area. Email support@heretohelp.bc.ca.

Canadian Mental Health Association—visit www.cmha.bc.ca or call 1-800-555-8222 (toll-free in BC) or your local CMHA branch for information and community resources on mental health or any mental illness. A free program called Bounce Back helps adults experiencing mild to moderate depression, stress, or anxiety, using self-help materials and coaching. See www.bouncebackbc.ca.

Foundry BC—visit foundrybc.ca for information and tools to help you manage anxiety. If you're concerned about your mental health, you can visit a Foundry Centre in your area or talk to someone online for help. Foundry BC helps people ages 12-24.

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