Anxiety is a natural adaptive response. Our body reacts automatically to prepare us for action. Known as the flight or fight response, adrenalin is pumped into our blood streams which triggers energetic, quick reactions and acute reactions. There are several situations/factors which might cause anxiety such as:

Moving House
Starting University
Coping with exams
Starting a new job
Starting a new relationship/ being in a relationship

However, specific situations can lead to specific types of anxiety such as:

Speaking in public
Interacting/engaging with people in social situations
Fears pertaining to one's health
Panic about giving a presentation

This is by no means an exhaustive list, and the experience of anxiety can range from mild to severe. Severe anxiety can sometimes lead to panic.

It is important to note that experiencing some anxiety is normal. In fact, anxiety can be both helpful and unhelpful. Examples of when anxiety can serve a helpful purpose include:

You have to write an exam in forty minutes
You have to run a race
Going out on a date

Unhelpful Anxiety can occur in situations where the flight or fight effect is not necessary. Examples of these can include feeling anxious in a social gathering or experiencing high levels of anxiety in a work setting.

Anxiety usually comprises an emotional component (e.g. fear), a physiological component ('butterflies', sweating, heart racing, faintness) and a cognitive component (I'll make a fool of myself, something bad is going to happen).

Thoughts associated with anxiety are usually characterised be danger or vulnerability. We can have fears about being embarrassed, humiliated or hurt in some way. In these instances, we may also adopt certain behaviours such as avoidance, overcompensation, perfection, escaping and finding safety mechanisms.

Anxiety can be reinforced and maintained through behaviours and beliefs. For example

Situation: Feel highly anxious when giving a presentation
Belief: If I give a presentation or speak in public, I will have a panic attack
Behaviour: Avoid speaking in public or giving presentations

How do I begin to address anxiety?

Are there particular factors contributing to anxiety?

There may be certain things which may be causing stress and anxiety in your life. It is important to review what these situations/factors are and to think about ways to address these. For instance, it may be you have taken on too much, or are struggling with your academic work. There may be practical solutions to solve these situations, such as devising a manageable work plan, or talking to tutors/lectures.

It is important to try and take care of yourself, through trying top maintain a healthy work/life balance. Try to engage in enjoyable/pleasurable activities as much as try to look after your health through healthy eating and exercise. Surround your self with supportive people and try to seek support from the services in the university where needed.

Negative thinking

As mentioned before, certain thoughts accompany anxiety and may maintain anxious states. Sometimes, when people feel anxious, thoughts can be distorted by the emotional state they are experiencing. Additionally, when people are anxious, it is not unusual for them to exaggerate the threat of the situation and to underestimate their ability to cope with it. In these instances, although it may be difficult, taking a step back and trying to realistically assess the situation (by modifying thinking) can help to reduce anxiety. Some of these thinking styles include:

Catastrophic thinking: Catastrophising occurs when one consistently predicts the worst will happen
Putting a negative slant on things: Focusing on the negative in the situation and seeing things through dark tinted glasses
Predictive thinking: Predicting how a situation will turn out, usually in a negative manner.
Mindreading: Assuming one knows what others are thinking, usually negative thoughts
Biased Thinking: Overlooking strengths and focusing on weaknesses, downplaying achievements and underestimating ability to cope

How to challenge negative thoughts

1. Ask yourself, what is the evidence that this thought is true?

2. Am I being fair or realistic in the way I am assessing this situation?

Example:

Distorted Thought: I am going to make such a fool of myself in my seminar. People will notice I'm anxious, and they'll think I'm weak and stupid
Balanced Thought: I have given presentations before, and they have gone well. Also, it is a topic I know a lot about and others in my seminar have expressed their nervousness at giving presentations, so I'm not alone

Distraction

When anxious, sometimes it is helpful to distract yourself. This helps to reduce focus on the fearful aspects of the anxiety provoking situation. Distraction techniques come in different forms such as visualising a calming image, repeating a calming phrase, or focusing on a positive aspect of the situation.

Relaxation

Utilising relaxation techniques can also be useful in reducing anxiety. Breathing techniques are useful in this instances (regulate breathing whilst tensing muscles), as are imagery techniques (trying to imagine a safe, relaxing place and immersing yourself in this scene). Relaxation classes and Yoga classes may also aid the development of coping strategies in anxiety provoking situations.

Test your fears

One of the most effective ways to overcome anxiety is to challenge the fears underpinning it. This may mean facing anxiety provoking situations and dropping the behaviours one employs when anxious (such as avoidance, over-concentration, over preparation). Sometimes, we have learned responses to situations, and these need to be modified as a way of eliminating anxiety. For instance, previously, in a social situation, you might have prepared ahead of time what you were going to say and how you would act. By modifying some of these behaviours and giving yourself permission to just enjoy yourself, you may develop a new way to approach social situations because you have evidence to disprove your original beliefs/fears.

Further details

Books

Panic attacks: Christine Ingram
Overcoming anxiety: Chris Williams

(There are also mp3 files here| to help with relaxation and breathing techniques)