An Anxiety Expert Explains How To Spot The Symptoms And Start The Healing Process

Chloe Brotheridge, clinical hypnotherapist, coach, and author, suffers from anxiety, lack of self-esteem, and self-confidence issues since she was a teenager.

In the first part of our exclusive guide, she explains why we develop anxiety and how to begin the healing process.

I have developed anxiety in adolescence.

I was a shy kid, but it was only when I had a mbadive panic attack at age 15 that I really understood what anxiety was.

Out of nowhere, my heart started pounding and my chest contracted. I felt a sense of overwhelming destruction and I was sure to die.

I asked to be taken to the hospital.

After that, I did not feel safe in my body. I was afraid of losing control at any time and it started a cycle of anxiety and fear that lasted 10 years.

I would worry about everything from the state of the world to the condition of my hair – and everything in between.

I was getting so nervous before meeting someone again that my hands were shaking. It is quite embarrbading to meet someone for a drink without having a drink.

Once, during a presentation at the university, I had the very unusual and terrifying feeling of feeling as if I had floated out of my body and I was looking at myself talking about the ceiling.

I learned later that this is called "dissociation" and can occur during very high anxiety states.

But it was only around the age of 25, when I was working twice and I was under a lot of stress, that things finally got bigger and I knew that I had to get help.

I was looking for therapy, reading all the books on anxiety that I could find and forcing myself to meditate and go for walks every day.

I was then able to challenge myself to do what had terrorized me before, such as speaking in public and attending events where I did not know anyone.

The change did not happen overnight, but eventually I progressed and became much calmer. These days, I'm helping people who have been through the same things to become the quietest and most confident.

When does anxiety become a problem?

The word anxiety is much used nowadays to describe something, from the feeling that we have to watch Game of Thrones to the more serious anxieties that can prevent people from leaving the house or using public transport.

Anxiety is actually a generic term that describes a range of different issues, ranging from anxiety related to health to general concerns to specific phobias.

But when it comes to such a common word, how do we know if it is normal, the daily worries we are experiencing or if we have a mental health problem?

If you are worried, it is a good idea to talk to your doctor. They will be able to give you a correct diagnosis of your feelings and recommend additional treatment.

Anxiety and stress problems make up a large proportion of doctor visits every day; do not hesitate to talk to your interlocutor; they will have heard everything before.

They may suggest medications or recommend a therapy such as cognitive-behavioral therapy.

Another option is to answer the NHS Online Mood Questionnaire, which will ask you a series of questions and help you determine if your anxiety is mild, moderate or severe.

A good question to ask yourself is: "Does this anxiety affect my life?" Does it stop you from doing the things you want to do?

Does this have an impact on your relationships? Is your sleep affected?

Does it prevent you from enjoying your life? If this is the case, it is likely that anxiety should be fought.

There is no shame in getting help. We all have hesitations and one in six of us will have a mental health problem this week alone.

According to the Foundation for Mental Health, 22% of women and 15% of men feel anxious all the time or most of the time, so you are certainly not alone.

Signs and symptoms

Although known as a mental health problem, many symptoms of anxiety are physical.

• A racing heart or palpitations
• Feeling restless or agitated
• tremor
• Feeling tired and dilapidated
• Can not extinguish
• Insomnia
• Stomach problems such as constipation, diarrhea or IBS
• Feeling dizzy or "unreal"
• Tingling in the hands and feet
• Dry mouth
• Feeling sick and nauseous
• Have headaches
• Tension in your muscles
• Common mental signs of anxiety to watch for:
• You have trouble concentrating or concentrating on what you do
• A feeling of dread or misery
• Can not stop worrying
• Think very negatively
• Be alert or nervous
• Increased levels of irritability

The difference between stress and anxiety

These terms are often used interchangeably because many of the symptoms are the same.

During a time of stress, you can always have a heart that beats, become more irritable and can not worry – in the same way as if you were suffering from anxiety.

But here it's different. stress is often caused by an external factor, moving, firing or a period of intense work.

With stress, when the trigger is removed, for example when going on vacation, the symptoms of stress disappear quickly.

With regard to anxiety, a person can go on vacation while continuing to be anxious because anxiety is caused by his thoughts and feelings. It's internal, rather than caused by something outside.

The worry can be long-term, while the stress tends to be shorter. Stress can also be a trigger for anxiety. Therefore, if you experience anxiety and have a stressful experience, it can get worse.

What are the causes?

Many people report that it seems to come from nowhere, while others can identify the exact triggers and starting points. Anxiety is caused by a mix of factors.

• Genetic: Genetics is thought to play a role.
  However, just because you have an anxious parent does not mean that you will become anxious.
• Life experiences: It's easy to see how people's life experiences can be at the root of anxiety. Perhaps your parents had a difficult divorce that put you in doubt about the future and your safety.
  Maybe you had a father who was too critical. Now you are fighting all the time and you never feel good enough.
  These life experiences can stay with you and shape your thoughts, feelings, and beliefs.
• Way of life: Do you burn the candle at both ends? Too busy to take care of you?
  Do you feel you need half a bottle of wine a night to relax?
  Lifestyle issues such as the amount of sleep we have, the diet, the amount of alcohol and caffeine we consume, and whether we can exercise can all play a role.

Practical tools to calm your troubled mind

• Personal care: You can roll your eyes to the phrase, but far from being self-indulgent, personal care is essential if you are anxious. When we take care of ourselves, it means we can be better parents, partners, friends, employees and bosses. So make self-care a priority and find what's right for you.
  Everyone does not like bubble baths and that's good. For you, it may be a lunchtime stroll, an early evening, reading a book, preparing a balanced meal, chatting with a friend or take the time to take deep breaths.
• Write down your worries: Put a pen on paper and write what you are concerned about.
  It helps put them in perspective and helps us get rid of our worries. Studies have shown that writing about a difficult experience helps us feel better.
• Exercise in nature: Physical activity is incredibly powerful to calm anxiety.
  An excess of adrenaline causes anxiety and exercise helps us to dispel it and release the body tension. Evidence also suggests that being outdoors in nature has a calming effect on our nervous system.
  Aim for 30 minutes of moderate intensity exercise five days a week.

The Anxiety Solution by Chloe Brotheridge (£ 12.99, Penguin) and Brave New Girl: Seven Steps to Build Trust (£ 12.99, Penguin) are Now Available