Controlling Your Anxiety Before It Controls You (Women's Health Matters article) (Web resource; WHM resource) Author: Karin Fleming Organization: Women's College Hospital, Women's Health Matters It’s a feeling most of us have experienced at one time or another. Who hasn’t felt anxious about speaking in public, writing a big exam or any number of other every day situations? Anxiety is a normal part of living and everyone experiences it at some point in their lives. Unfortunately, for some people, their anxieties and fears can become overwhelming and interfere with their daily lives. And women are twice as likely as men to suffer from all anxiety disorders with the exception of obsessive-compulsive disorder. 'The problem with pathological anxiety is that we have that anxious feeling, those butterflies in our tummies, when there is no particular danger or threat,' said Dr. Mark J. Berber, a consultant psychiatrist at Markham Stouffville Hospital and a lecturer in psychiatry at the University of Toronto. Anxiety disorders are the most common psychiatric illness affecting children and adults, with many of these disorders emerging during the teenage years. According to Health Canada, anxiety disorders affect about 12 per cent of the population, causing mild to severe impairment. While we may hear a lot about depressive disorders, anxiety disorders are actually more common, Berber explained during his presentation at the 2003 Women’s Health Matters Forum & Expo in Toronto. Anxiety disorders are diagnosed in six categories: Social anxiety: worrying about embarrassing yourself in public. Specific phobias: experiencing an incapacitating fear of specific situations or things. Post-traumatic stress disorder (PTSD): worrying about re-experiencing a previous trauma or having painful memories of a past trauma. Generalized anxiety: worrying about events or activities most days for six months, affecting your ability to function. Panic disorder: fearing the next panic attack. While panic attacks are common, panic disorder is not. Obsessive-compulsive disorder (OCD): consisting of an obsession, involving recurrent or persistent thoughts and a compulsion, involving continuous repetition of a behaviour. Along with the negative thinking, anxiety disorders are accompanied by clear physical consequences, Berber said. 'When we experience acute or sudden stress, the release of adrenaline causes the brain and nervous systems to react. That helps us respond to a stressful situation — prompting the flight or fight response,' Berber said. Anxiety disorders keep the body in this flight-or-fight mode and research has suggested that the constant release of adrenaline and hormones can, among other harmful affects, have a negative impact on the heart and the immune systems. Treatment varies, depending on the specific disorder, but the link between the disorders is negative thinking or 'negative self-talk,' Berber said. Successful treatment involves helping the patient recognize the pattern and change this habit. 'Education really is protective,' he said. Using his self-penned acronym 'BAD MOOD' to explain, Berber highlighted the multiple components of negative self-talk: B – black and white thinking, where everything is good or bad A – 'awfulizing' by predicting every small bad situation will become a catastrophe D – discounting the positive M – maximizing the negative O – overgeneralizing by taking one bad event and assuming that the whole world is bad O – overestimating the likelihood of a negative outcome D – 'demandingness' such as 'musts' and 'have tos' As noted, treatment of anxiety disorders depends on the disorder. For instance, a therapist must help a patient with OCD stop the compulsive behaviour and then change their thinking. Other patients may require medication, typically a valium-type drug and/or an anti-depressant. Most treatment also includes a talk therapy component. Patients can also benefit greatly from the simple practice of conscious breathing or breathing in three phases: in, hold and out. 'By helping a patient become aware of their breathing and helping them breathe in a slow, healing rhythm, you can help them calm the whirlpool of their mind,' Berber said. Maintaining a healthy balance in your life will also keep you well-equipped to deal with anxiety, Berber said. There are the basics: exercising, drinking alcohol in moderation and eliminating caffeine and cigarettes (which can aggravate anxiety disorders). Some more uncommon recommendations include making time for leisure and fun; making time for personal growth (such as exploring spirituality); and reaching out and talking to people. 'It’s important to recognize that if we think a certain way, we will feel a certain way,' Berber said. 'Changing negative thinking is very important.' Editor’s Note: Written by Karin Fleming, Toronto-based freelance writer specializing in women's health issues. Coverage of a session at the 2003 Women's Health Matters Forum & Expo. Related Resources: More coverage of the 2003 Women’s Health Matters Forum & Expo can be found here. Version française :  Cliquez ici pour voir la description en français Purpose:  Consumer information/support; Health information Information Source:  Hospital/Clinic Geographic Origin:  Canada Language of Resource:  English Last Reviewed by Women's Health Matters:  May 07, 2007