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In Australia, a staggering 35 percent of people report feeling significant levels of distress in their lives. This is according to research conducted by the Australian Psychological Society. It's even more concerning among younger Australians, aged 18-25, who consistently report lower levels of wellbeing compared to their older counterparts. 

The top cause of stress? Personal finances and the constant worry about paying bills, affecting almost two-thirds of Australians. Work is another major stressor, with 44 percent of adults feeling the pressure. Family issues aren't far behind, impacting around 36 percent of Australians. 

For young people, the list of stressors is long and varied. This list includes academic pressure, bullying, family dynamics and violence. 

Stress is everywhere and can feel like a constant part of modern life, affecting your health, relationships, and overall well-being. But it doesn't have to be this way. 

At MeHelp, we understand that stress can be a part of anyone's life, and even everyday stress can diminish your joy and make you less productive. Our goal is to help you identify and manage different types of stress, making you more productive and effective in your daily life. To support you on this journey, we created this article to explain the different types of stress, how they manifest, and what strategies you can use to manage them.

There are 3 main types of stress

Stress is something we all experience. Whether it's a looming work deadline, an unexpected bill, or concerns about our health, stress comes in many forms. It typically shows itself in different ways too.  

Acute Stress

What is it?

Acute stress is the most common form of stress. It's our body's immediate reaction to a new challenge, event, or demand. Think of it as the "fight-or-flight" response that kicks in when faced with a sudden, unexpected situation. Typically, acute stress is something short-term. It may subside once the stressful situation is over.

For example: Imagine you're on your way to an important meeting, and you get stuck in a massive traffic jam on the highway. Your heart races, your palms sweat, and you can feel the stress building up as the minutes tick by. But after you arrive at your destination (or once the meeting is over), that stress is gone too.

How to Identify Acute Stress:

Identifying acute stress is often straightforward because it tends to happen suddenly. And it's directly linked to a specific event or situation. Of course, understanding why you are experiencing this stress can be challenging, as it may be hard to realise what is happening and why. Because of this, it can sometimes spiral out of control, leading to unwanted outcomes and making things worse.

Here are some common signs:

• Physical Symptoms: You might feel your heart racing, muscles tensing up, or your palms getting sweaty.
• Emotional Symptoms: You could experience feelings of anxiety, irritation, or nervousness.
• Mental Symptoms: You may find it challenging to think about anything except for what's stressing you out. As a result, you may find it difficult to see other things like solutions, opportunities, or lessons from your stressor. 

How to Manage Acute Stress:

• Deep Breathing: Taking deep, slow breaths can help calm your nervous system. Try inhaling for four counts, holding for four counts, and exhaling for four counts.
• Do Something Fun: Get over the stressor by dancing, singing, or goofing around. Replace the negative emotions with a positive one.
• Reframe Your Thoughts: When something stresses you out, try to see the situation from a different perspective. Stuck in traffic? Now you have more time to listen to your favourite songs.

Episodic Acute Stress

What is it?

Episodic acute stress is when you frequently experience bouts of acute stress. It's like living life from one crisis to the next. People with this type of stress often feel like they're always rushing, always late, and always juggling too many things at once.

For example: 

Tom is a busy parent and a full-time employee at a demanding job. Every day, he juggles multiple responsibilities, from work tasks to family obligations.

Every morning, Tom experiences stress trying to get his kids ready for school while preparing for his own workday. The chaos of making breakfast, ensuring everyone is dressed, and dealing with any last-minute issues often leaves him feeling frazzled.

At his job, he frequently faces tight deadlines and high expectations from his boss. When a big project is due, he feels intense pressure to complete everything on time and to a high standard.

After work, Tom's evenings are packed with activities like helping his kids with homework, cooking dinner, and attending their extracurricular events. The constant hustle makes it hard for him to unwind.

These recurring episodes of acute stress start to take a significant toll on his overall well-being.

Here’s how Acute Episodic Stress Might Affect Tom’s Life: 

Physical Health: The continuous stress begins to affect Tom’s physical health. He experiences frequent tension headaches and muscle stiffness, particularly in his neck and shoulders. His fatigue becomes chronic, leading to a weakened immune system and more frequent illnesses. Additionally, Tom’s sleep quality deteriorates as stress makes it difficult for him to fall asleep and stay asleep, further exacerbating his exhaustion.

Mental Health: Mentally, Tom finds himself increasingly anxious and on edge. He becomes more prone to mood swings, experiencing moments of irritability and frustration followed by feelings of guilt for snapping at his family. His self-esteem takes a hit as he begins to feel overwhelmed by his inability to manage everything perfectly, leading to a sense of inadequacy and failure.

Cognitive Function: The ongoing stress impacts Tom’s ability to think clearly. He has difficulty concentrating at work and at home, making it harder to complete tasks efficiently. His memory is also affected; he frequently forgets important dates, deadlines, and tasks, adding to his stress. Decision-making becomes a daunting task as he struggles to think clearly under pressure.

Relationships: Tom’s relationships with his family and colleagues begin to suffer. At home, his irritability and short temper strain his interactions with his partner and children. They may feel neglected or hurt by his responses, leading to conflicts and a sense of distance. At work, his stress-induced mistakes and decreased productivity can cause tension with his colleagues and supervisors, potentially affecting his professional reputation and job security.

How to Identify Episodic Acute Stress:

Episodic acute stress can be identified by the frequency and pattern of acute stress episodes. Here are some signs:

• Frequent Crises: You often feel like you're jumping from one stressful situation to another without any rest.
• Chronic Overload: Constantly feeling overwhelmed by the number of tasks and responsibilities you have to juggle. You feel like your to-do list is completed, the moment you tick one thing off it is replaced by two more, and there is always always something you are forgetting to do.
• Persistent Anxiety: There is a constant overwhelming state of excessive worry and fear that doesn't seem to go away, no matter what you do. Feelings of unease, apprehension, and nervousness about everyday situations or potential future events dog your steps often without a clear or immediate cause.

How to Manage Episodic Acute Stress:

• Set Boundaries: Learn to say no when you’re at capacity or you don't want to do what's asked of you.
• Proper Management: Prioritising tasks and breaking them into manageable chunks. Asking for help from the people around you, and delegating tasks. These can help reduce the feeling of being overwhelmed.
• Professional Help: Talking to a professional like a psychologist or counsellor can give you strategies to handle stress better. Online counselling services like MeHelp can be a convenient and effective way to access this support without adding to your busy schedule.

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Here at MeHelp our trained professionals use a range of different approaches to assist their clients in dealing with stress of this kind, this include:

• Cognitive-Behavioural Therapy (CBT) which focuses on Identifies and changes negative thought patterns and behaviours.
• Mindfulness-Based Stress Reduction (MBSR) which looks at using mindfulness and yoga to promote relaxation and emotional regulation.
• Relaxation Techniques such as Employing deep breathing, progressive muscle relaxation, and guided imagery to reduce physical tension.
• Solution-Focused Brief Therapy (SFBT) by focusing on setting goals and developing practical strategies to address specific stressors.
• Acceptance and Commitment Therapy (ACT), which aims towards acceptance of thoughts and feelings, emphasising values-based action and mindfulness.
• Narrative Therapy to assist in reframing stress experiences by creating empowering personal narratives.
  

Chronic Stress

What is it?

Chronic stress is the constant, unrelenting stress that grinds away at you over time. Imagine carrying a heavy backpack every single day. This backpack is filled with worries, fears, and pressures that weigh you down constantly. However, unlike a normal backpack, you can never set this one down, never take a break from it and just grow and grow over time. Eventually, this unrelenting burden begins to impact every aspect of your life. 

Chronic stress can stem from ongoing situations like a toxic workplace, an unhappy relationship, or ongoing financial difficulties. Unlike acute stress, chronic stress doesn't come and go; it lingers for months or even years, creating a constant state of tension. This can significantly impact your physical, mental, and emotional well-being if left unchecked. Aside from those, the impact of chronic stress can also influence your social and professional life. 

For example:

Emma is a devoted wife and the sole breadwinner of her family, caring for her sick spouse while juggling a demanding job as a nurse. Every day, she balances the needs of her husband with the pressures of her profession.

Every day, Emma wakes up early to prepare breakfast, ensure her husband takes his medication, and get ready for her workday. The rush to handle household chores and caregiving duties often leaves her feeling drained before she even leaves for the hospital.

At work, Emma faces constant pressure from the high-stakes environment. She deals with tight schedules, emotionally demanding patient care, and the expectation to stay composed under pressure. The long shifts and frequent emergencies add to her ongoing stress.

Aside from having to care for her husband, prepare dinner, manage household tasks, and handle any medical needs, she also needs to worry about making ends meet. Ensuring there’s enough money to pay for their bills and medical expenses. 

These daily stressors, compounded over time, start to take a significant toll on Emma’s overall well-being.

Here’s how Chronic Stress Might Affect Emma’s Life:

Physical Health: The relentless stress starts to take a toll on Emma's physical health. She begins to suffer from frequent tension headaches and muscle stiffness, particularly in her back and shoulders. Chronic fatigue sets in, weakening her immune system and making her more susceptible to illnesses. Emma also experiences poor sleep quality, finding it difficult to fall asleep and stay asleep, which further worsens her exhaustion.

Mental Health: Emotionally, Emma becomes increasingly anxious and overwhelmed. She experiences mood swings, with moments of irritability and frustration often followed by feelings of guilt for not being able to manage everything perfectly. Her self-esteem takes a hit as she feels inadequate both at work and at home, leading to a pervasive sense of failure and hopelessness.

Cognitive Function: The ongoing stress severely impacts Emma's cognitive abilities. She finds it hard to concentrate at work and at home, making it challenging to complete tasks efficiently. Her memory starts to fail her, causing her to forget important dates, deadlines, and responsibilities, which only adds to her stress. Decision-making becomes a significant challenge as she struggles to think clearly under the constant pressure.

Relationships: Emma's relationships with her spouse and colleagues begin to suffer. At home, her constant fatigue and irritability strain her interactions with her husband, leading to conflicts and a sense of emotional distance. He may feel neglected due to her stress-induced absence, both emotionally and physically. At work, Emma's decreased performance and frequent mistakes create tension with her colleagues and supervisors, potentially jeopardising her job security and professional reputation.

How to Identify Chronic Stress:

Chronic stress can be identified by its persistence and the way it affects your life. It’s always there, always a part of your life, gnawing at the edges, draining you and pushing down on you.

Here are some signs to look out for:

• Physical Symptoms: Persistent tension headaches, strain in the neck and shoulders, fatigue, and digestive issues.
• Emotional Symptoms: Ongoing feelings of sadness, irritability, or a sense of dread.
• Behavioural Symptoms: Changes in appetite, sleep disturbances, and withdrawal from social activities.

How to Manage Chronic Stress:

• Healthy Lifestyle: Regular exercise, a balanced diet, and sufficient sleep are crucial in managing chronic stress. These basic habits form the foundation of resilience.
• Adding Joy into Your Life. Even in the toughest times, it's important to remember to schedule or do things that make you happy. This helps you take a break from your stressful situation.
• Seek Support: Don’t hesitate to reach out to friends, family, or professionals for support. Sometimes, sharing your burden can make it feel more manageable. MeHelp's online counselling services can provide a safe and confidential space to discuss your feelings and develop coping strategies. At MeHelp, we provide our clients with various stress-management tools depending on their needs. Some of the things we do for our clients are Cognitive Behavioural Therapy, Mindfulness-Based Stress Reduction (MBSR), and teaching them various relaxation techniques. 
  

Chronic Stress & Chronic Illnesses: 

Chronic stress not only affects mental and emotional health but can also have profound impacts on physical well-being, leading to the development or worsening of chronic illnesses like heart and blood pressure issues, diabetes, immune system dysfunction, and other illnesses. 

Whatever kind of stress you’re experiencing in your daily life, our team at MeHelp would be glad to help you. Our mission is to support you and your mental wellness. So if you need help processing your stressors, our experienced counsellors are an appointment away. 

Aside from the main types of stress, we can also categorise them by which aspect of our lives we experience them.

Emotional Stress

What is it?

Emotional stress is the stress you experience when you feel negative emotions. Feelings like sadness, anger, frustration, or anxiety. This type of stress can often lead to feelings of being overwhelmed and can affect your relationships and daily life.

For example: 

After ending a long-term relationship, Sarah found herself feeling a mix of sadness, anger, and frustration. Each day, she struggled with overwhelming emotions that seemed to touch every part of her life. Simple tasks felt monumental, and she found it hard to concentrate at work. Even spending time with friends felt different, as her thoughts kept drifting back to the breakup.

One evening, Sarah had a serious argument with her best friend over something minor. The argument left her feeling even more isolated and anxious. She couldn’t shake the feeling of being overwhelmed and started to notice how these emotional stressors were affecting her relationships and daily activities. This experience of emotional stress showed Sarah just how deeply our emotions can impact our overall well-being.

How to Manage Emotional Stress:

• Talk It Out: Sharing your feelings with a trusted friend or family member can provide relief. Sometimes just being heard can make a big difference. If this is too hard for you, you can still unburden yourself by writing or using a recorder to vent out your feelings.
• Seek Support: Professional help from a psychologist can give you coping strategies and a safe space to express your feelings. MeHelp offers online counselling sessions that can fit into your schedule, providing support when you need it most. Our team of psychologists can help you manage your emotional stress by teaching you techniques like Acceptance and Commitment Therapy (ACT) and Narrative Therapy. 

Physical Stress

What is it?

Physical stress is stress that comes from your body. It can be due to overexertion, illness, injury, or even poor sleep. Physical stress can manifest as headaches, muscle tension, fatigue, and other bodily symptoms.

For example: 

Jake, an avid runner, decided to train for his first marathon. Eager to succeed, he pushed himself hard, running long distances every day without giving his body much time to rest. Initially, he felt a sense of accomplishment, but soon, he started experiencing persistent headaches and muscle tension in his legs and back. Despite feeling exhausted, Jake's training schedule left little room for adequate sleep.

One morning, after a particularly gruelling run, Jake woke up with intense fatigue and a nagging pain in his knee. His body felt worn out, and he realised that the physical stress from overexertion was taking a toll on him. The headaches and muscle tension became more frequent, making it difficult for him to focus at work and enjoy his usual activities.

Jake's experience with physical stress highlighted how overexertion and poor sleep can lead to significant bodily symptoms, reminding him of the importance of balance and self-care in his training routine.

How to Manage Physical Stress:

• Rest and Recovery: Ensure you're getting enough sleep and taking time to rest your body. Listen to your body's signals and don't push through pain.
• Healthy Habits: Eating a nutritious diet, staying hydrated, and incorporating relaxation techniques like stretching or gentle yoga can help alleviate physical stress.

Environmental Stress

What is it?

Environmental stress is the stress you feel from your immediate surroundings. It can come from noise, pollution, overcrowding, or other aspects of your environment that make you feel uncomfortable or threatened.

For example: 

Lily lived in a bustling city apartment where the noise never seemed to stop. Day and night, she was surrounded by the sounds of traffic, construction, and loud neighbours. Initially, she thought she could get used to it, but the constant noise started to wear her down.

She found it difficult to sleep with the endless honking and sirens blaring outside her window. The lack of rest left her feeling perpetually tired and irritable. Even during the day, the noise made it hard for her to concentrate on her work, leading to frequent headaches and increased frustration.

Lily’s experience with environmental stress showed how living in a noisy area can significantly impact one's well-being, affecting both her sleep and daily functioning.

How to Manage Environmental Stress:

• Avoiding Triggers: Avoid exposing yourself to too much negative stimuli like noise. If possible, physically distance yourself from the things that cause you stress.
• Create a Calm Space: Make your living or working environment as comfortable and calming as possible. Declutter, use soothing colours and ensure good lighting.
• Get Outdoors: Spend time away from your normal environment. Be one with nature for a bit. Even a short walk in a park can help reduce stress and improve your mood.

Financial Stress

What is it?

Financial stress is the anxiety and worry that comes from money problems. It’s one of the most common types of stress and can affect anyone, regardless of their income level. As we mentioned earlier, financial stress is the leading stressor of Australians (61% of Australians reported that money is their number one stressor). 

For example: 

Mark had always managed his finances reasonably well, but a few unexpected expenses led him to rely heavily on his credit cards. Over time, his debt began to pile up, and soon, he found himself deep in credit card debt.

Every month, the bills came in, and the balances grew larger despite his best efforts to make payments. The constant worry about how he would cover his expenses began to affect his sleep, leaving him exhausted and anxious. He started avoiding social outings with friends to save money, which made him feel isolated and alone.

At work, Mark found it hard to concentrate, his mind always drifting back to his financial troubles. The stress manifested physically, with frequent headaches and a persistent sense of dread whenever he checked his mail or answered the phone.

How to Manage Financial Stress:

• Therapy and Counseling: Talking to a psychologist can help you manage the anxiety and stress that come with financial problems. At MeHelp, we can provide strategies to cope with the emotional burden of debt. Our psychologists can teach you Solution-Focused Brief Therapy (SFBT) by focusing on setting goals and developing practical strategies to address specific stressors.
• Budgeting: Create a budget to track your income and expenses. This can help you identify areas where you can cut back and save.
• Seek Advice: Financial counsellors can guide you in managing debt and creating a plan to improve your financial situation.

Takeaway

We will encounter different types of stress throughout the course of our lives. That's why it's important to understand the different forms of it. Knowing the different types of stress allows us to find the right coping mechanisms for it. Ultimately making it easier for us to overcome stress.

Stress is a normal part of life, but with the right strategies and support, we can navigate through it and maintain our well-being. Let's be kind to ourselves and remember that we're all in this together.

If you ever feel overwhelmed, don't hesitate to reach out for help. We're all here to support each other. Online counselling services like MeHelp can provide the professional guidance and support you need, right from the comfort of your home

Think back to a time when you felt completely overwhelmed…

Maybe it was a looming deadline at work, a family issue that came out of nowhere, or a sudden financial burden that felt impossible to bear. 

How did that feel? 

Perhaps it was like a sudden, fierce storm brewing inside your body, with waves of intense fear surging through you. Your heart pounding, as if it were trying to tear free from your chest, sweat coming out from your skin, muscles tightening and your jaws clenched tightly. 

We know that stress has a terrible way of creeping into every corner of our lives. Wrapping itself around everything we do. It clouds the mind like a suffocating fog, making it hard to see clearly or think straight. It’s a heavy weight on the shoulders, a constant sense of dread that gnaws at every step. 

It traps you in what feels like an endless cycle of survival, with no light at the end of the tunnel.

But it doesn’t have to be this way. We can’t promise to remove all the stress from your life—that’s not realistic. But we can help you make it manageable. We can help you find your way out of the fog, to lighten the weight you carry, and to break free from the cycle. With the right tools and techniques, you can regain control, navigate life’s challenges more effectively, and start to feel like yourself again.

Our team at MeHelp wrote this article to help you do just that. We share actionable tips for managing stress, so you can face life's challenges with resilience and confidence.

The Best Practices for Managing Stress

1. Know what stresses you out.

The first step in managing stress is identifying what triggers it. Common stressors include work pressure, financial difficulties, relationship problems, and health concerns.

You can check out the most common stressors in this article we wrote.

The best way to know your stressors is to keep a stress journal. Note down the time, place, and circumstances surrounding each stressful event and your reactions to them -- the thoughts and feelings you had.

This can help you recognise and address the root causes of your stress.

2. Build healthy habits to cope with stress

A healthy lifestyle is crucial for managing stress. This includes regular physical activity, a balanced diet, and adequate sleep. Exercise releases endorphins, which are natural mood lifters. A nutritious diet fuels your body and mind, helping it recover and prepare to face a new challenge without succumbing to stress-related negative costs, while sufficient sleep ensures you’re well-rested and your mind recovers. This makes you better equipped to handle stress.

Healthiest habits to build:

• Exercise: Aim for at least 30 minutes of moderate exercise, such as walking, swimming, lifting, or cycling, most days of the week. If those sound boring to you, try to do sports instead. Just do something that keeps you physically active. That’s because research shows that exercise is a powerful way to reduce stress levels.
• Diet: Eat a variety of fruits, vegetables, whole grains, and lean proteins. Fill your diet with whole foods from fresh sources. Avoid excessive junk food, caffeine, sugar, and alcohol. That’s because a healthy gut is shown to help in reducing stress. 
• Sleep: Sleep is the body’s natural way of restoring itself through rest. During sleep, the body repairs itself and removes some of the toxins that are built up, including stress. This makes good sleep a priority. Establish a regular sleep routine. Aim to get high-quality and restful sleep. Then try to get naps within the day as well. Create a restful environment and avoid screens before bedtime.
• Avoidance: Removing yourself from stressors like the news and social media can help you reduce your stress in the long run. That's because you're limiting your exposure to potentially stressful things.

3. Connect more with the people around you

Social support is essential for managing stress. Spending time with friends and family can provide emotional support and help you cope with stress. Moreover, these bonding activities also release positive hormones that balance out cortisol and adrenaline. Plus, strong social connections can also offer different perspectives on stressful situations, making them seem less overwhelming.

Ways to Strengthen Social Connections:

• Stay Connected: Make time for regular catch-ups with friends and family, whether in person or through calls and messages.
• Join Groups: Participate in community groups, clubs, or classes that interest you. This can help you meet new people and build a supportive network.
• Seek Support: Don’t hesitate to reach out for help when you need it. Sharing your feelings with someone you trust can lighten your emotional burden. This can be with your friends and family, or Psychologists like our team at MeHelp.

4. Be the CEO of your life and be the best manager you can be

Effective time management can reduce stress by helping you feel more in control of your life. Prioritise tasks, set realistic goals, and break projects into smaller, manageable steps. Moreover, use all the available resources around you -- friends, family, colleagues, and technology -- to make life easier.

This approach can prevent you from feeling overwhelmed and ensure you have time for relaxation and self-care.

Tips to manage your life like a CEO:

• Create a Schedule: Plan your day, week, or month using a planner or digital calendar. Include time for work, leisure, and rest.
• Prioritise Tasks: Focus on the most important tasks first. Use techniques like the Eisenhower Matrix to categorise tasks by urgency and importance.
• Set Boundaries: Learn to say no to additional commitments that you can’t manage. Protect your time and energy.
• Work With Others: You don't need to do everything on your own. There are a lot of people and technology that can help you solve your stressors. Use them to make life easier!

5. Practice Relaxation Techniques

Incorporating relaxation techniques into your daily routine can help reduce stress and promote a sense of calm. Techniques such as deep breathing, progressive muscle relaxation, and yoga can ease tension and improve your overall well-being. These can also boost some positive hormones in your body.

Some relaxation techniques to try:

• Deep Breathing: Sit or lie down in a comfortable position. Take a deep breath in through your nose, hold it for a few seconds, and then exhale slowly through your mouth. Repeat several times. Try doing box breathing where you inhale, hold, exhale, and hold your breath for 4 seconds each.
• Progressive Muscle Relaxation: Start by tensing and then relaxing each muscle group in your body, beginning with your toes and working your way up to your head. This alleviates muscle tensions created by stress.
• Yoga: Yoga is like a combination of the two other relaxation techniques. That's because it involves relaxing the muscles and deep breathing. Aside from relaxing the mind and body, it also has other physical and mental health benefits.
• Meditation: Find a quiet space, close your eyes, and focus on your breath or a specific word or phrase. Studies show that practising meditation helps calm the mind, reduce stress, and improve overall mental clarity. That’s why regular practice can lead to a greater sense of inner peace and resilience against stress.

6. There's always a silver lining in life

Adopting a positive mindset can impact your ability to deal with stress. Try to start focusing on the good things in your life and practising gratitude.

Positive thinking can help you cope with stress more effectively and improve your overall mood. That's because it rewires your brain to feel less stressed and threatened.

How to be positive:

• Gratitude Journal: Write down three things you’re grateful for each day. This practice can shift your focus from negative to positive aspects of your life.
• Affirmations: Use positive affirmations to boost your confidence and outlook. Repeat phrases like “I am resilient” or “I can handle this” to reinforce positive thinking.
• Reframe Negative Thoughts: Challenge negative thoughts and reframe them in a more positive light. For example, instead of thinking, “I can’t do this,” try, “I will do my best, and that’s enough.”

7. Know when to seek help

Sometimes, managing stress on your own can be challenging. That's why seeking professional help is a wise decision. At MeHelp, our online psychologists offer valuable support and tailored strategies for managing stress. With convenient and accessible online counselling, you can receive professional guidance from the comfort of your home, making it easier to prioritise your mental health. Whether you're dealing with chronic stress, anxiety, or just need someone to talk to, MeHelp's experienced psychologists are here to help you navigate life's challenges and find effective ways to cope.

When to Seek Help:

• Chronic Stress: If you’ve tried various strategies and still feel overwhelmed by stress, it might be time to seek professional help.
• Mental Health Issues: If you start noticing signs of anxiety, depression, or other mental health concerns, a professional can provide the necessary support.
• Life Transitions: Major life changes, such as divorce, job loss, or the death of a loved one, can significantly increase stress. Professional counselling can help you navigate these transitions.

Takeaway

Managing stress is important for maintaining a healthy and balanced life. That's why it's important to have access to stress-busting tools like the once we mentioned in this article. Moreover, it's important to remember to be kind to yourself and take proactive steps to manage stress.

If you ever feel overwhelmed, don’t hesitate to reach out for help. Our team at MeHelp can provide the professional guidance and support you need to improve your well-being wherever you are. 

Have you ever felt a sudden rush of fear out of nowhere? Your heart starts to pound like it’s about to blast out of your chest. Your palms are sweating profusely. Your mind starts to race, as it fills up with different scary scenarios? 

Have you perhaps found yourself dodging certain situations because they trigger intense feelings of fear and dread? The mere thought of an event makes you shudder and shut down… 

These are just some of the manifestations of anxiety disorders, a common but often misunderstood mental health condition. It’s a mental health condition that will affect 28% of Australians at least once in their life. 

In this article, we’ll share with you the different types of anxiety disorders people experience. This will help you understand the emotions you (or the people around you) feel. We’re writing this with the hopes that through our knowledge and expertise, you can find proactive solutions for these disorders.

What are Anxiety Disorders? 

Before we go through the different types of anxiety disorders, let’s define it first. 

We identify anxiety disorders as mental health conditions characterised by excessive feelings of fear, worry, or apprehension. This is typically experienced on a regular basis through a period of time. 

They go beyond the normal jitters we all feel from time to time and can significantly disrupt our everyday life. 

While it's normal for us to experience occasional anxiety and fear, such as before a job interview or during a challenging situation, anxiety disorders involve persistent and overwhelming feelings that interfere with one’s daily life.

Anxiety disorders are a complex mental health issue because they have different types which have different manifestations, symptoms, causes, and treatments. 

What are the different types of anxiety? 

Generalised Anxiety Disorder (GAD)

People typically describe Generalised Anxiety Disorder as living in a constant state of "what if." 

Imagine living in a constant state of worry. A life where the smallest uncertainties can trigger an avalanche of anxious thoughts. Where every little mistake feels like drastic consequences are coming. This is the reality for people living with GAD. 

They experience excessive worry about a wide range of topics, including work, health, family, and finances. Usually, these worries can be exaggerated.  

The most common distinction of Generalised Anxiety compared to other types of anxiety disorders is how it masks itself as normal thoughts in our lives. They’re nothing extreme like other anxiety disorders. But what makes them terrible is they keep us in a constant state of stress and worry. 

So how would you know if you have GAD? 

Monitoring your thoughts is a great way to take notice of your inner-dialogue. One suggestion might be to keep a journal of your thoughts for a couple of days. Ideally a week. Monitor and record the thoughts you get throughout the day. Then at the end of the day, observe and evaluate the thoughts that you’ve captured. 

If you see that many of your thoughts are worries (big or small) – “what if I get laid off?” “what if I left the lights on?” “What if my partner is cheating on me?” “what if this unknown number is the hospital?” – then it’s possible that you’re experiencing GAD, and you should consult with a trained professional such as the registered psychologists at MeHelp Psychology. 

When untreated, prolonged Generalised Anxiety Disorder can lead to other mental health challenges. That’s because the constant pattern of worry creates a negative mental loop that our mind adopts. This is why seeking treatment for GAD is important. 

Phobias

Unlike generalised anxiety which has you worrying about every single thing, phobias are usually focused on one thing. But, they are intense, irrational fears of objects, situations, or activities. 

Although almost everyone has fears (because it’s a survival mechanism), phobias provoke an extreme reaction. This often prompts people with phobia to go to great lengths to avoid the things they fear. 

For example, while most people would feel disgusted or nervous at the sight of blood, people with phobias might experience a panic attack when exposed to blood. In extreme cases, people who even just think about their phobias experience adverse reactions. This makes certain events paralysing for people with phobia. 

Common phobias include agoraphobia (fear of open or crowded spaces), claustrophobia (fear of enclosed spaces), and social phobia (fear of social situations). 

Social Anxiety Disorder 

Social Anxiety Disorder, also known as social phobia is a type of phobia. 

The main characteristic of Social Anxiety Disorder is having an overwhelming fear in social situations. Typically, people who have social anxiety feel afraid of social interactions – meeting new people, attending parties, doing presentations. 

In extreme cases, even going out in public for basic errands like doing the groceries, shopping, and walking outside can be extremely stressful for people experiencing social phobia.

This anxiety disorder roots itself at the fear of being judged, rejected or scrutinised by others. People with this condition experience intense anxiety and self-consciousness in social settings.

Unlike other phobias, social anxiety can paralyse a person’s life greatly because they tend to avoid important interactions. It’s important to know that social interactions are an important pillar to our mental health. 

This is why, when untreated, Social Anxiety Disorder can lead to a cycle of avoidance and isolation. This might incite feelings of loneliness and depression. That’s why seeking treatment is important, as it can help break this cycle and improve one’s quality of life. 

If you find yourself (or a loved one) withdrawing from social interactions more often than usual, then it might be helpful to reach out to a registered trained professional. Our team at MeHelp are open to hearing you out, and helping you cope with the anxieties you’re experiencing. 

Panic Disorder

A common misconception people have is that panic disorders and panic attacks are the same. They are not. They are just closely related. 

“A panic attack is a sudden episode of intense fear or discomfort that peaks within minutes. During a panic attack, you may experience rapid heartbeat, sweating, trembling, shortness of breath, chest pain, nausea, dizziness, or feelings of impending doom. These can occur in response to specific triggers or seemingly out of the blue.” Dr. Daniel White, one of our experts at MeHelp states. 

Panic disorders on the other hand is what we call the condition wherein people experience recurrent panic attacks. 

People with panic disorder might experience panic attacks several times a week – and in severe cases, several times a day. In addition to the panic attacks, people with panic disorder may also develop anticipatory anxiety. This is when they constantly fear having another attack. This fear can lead to significant changes in behaviour as they may avoid situations or places where they fear an attack might happen.

This avoidance can significantly impact a person's ability to live a normal life. That’s because it limits their social, occupational, and recreational activities.

When left untreated, Panic Disorder can lead to severe complications. This includes the development of other anxiety disorders, depression, or substance dependency. It can also increase the risk of suicide. 

That’s why seeking treatment is essential to manage symptoms and regain control over your life. Our team of licensed experts at MeHelp Psychology can help you navigate your panic attacks and anxieties. Just book a consultation with us.

Post-Traumatic Stress Disorder (PTSD)

People can develop Post-Traumatic Stress Disorder (PTSD) after experiencing a traumatic event. Although popular amongst soldiers and war veterans, regular people can also experience PTSD. That’s because all of us can experience drastic events in our lives. Events like physical abuse from a family member, a car accident, or a global pandemic. 

Essentially, this condition can affect anyone who has gone through a distressing situation that threatened their life or safety, or the life and safety of others. 

In fact, PTSD is a common mental issue experienced by Australians. Research shows that 11% of Australians will experience PTSD at least once in their lives. Individuals with PTSD may experience a range of symptoms that can severely impact their daily lives.

One of the primary symptoms of PTSD is the presence of intrusive memories. These are unwanted and distressing recollections of the traumatic event. They can surface any time, even without a trigger. These memories might be so vivid that they make you feel as though we are reliving the traumatic event again. 

Nightmares related to the traumatic event are also common, disrupting sleep and leading to further emotional exhaustion.

Aside from intrusive memories, people with PTSD often experience intense negative emotions when exposed to reminders of their trauma. This could include objects, sounds, sights, smells, or even certain dates or locations associated with the traumatic event. 

To cope with this distress, people may go to great lengths to avoid these reminders. This can result in significant changes to their routine, such as steering clear of specific places, people, or activities that they once enjoyed.

Obsessive-Compulsive Disorder (OCD)

People with Obsessive-Compulsive Disorder (OCD) typically have recurring intrusive thoughts (obsessions) and repetitive behaviours (compulsions). 

Their obsessions are usually fears and anxieties about different things. So to cope with these unwanted feelings, they develop certain rituals to alleviate anxiety or prevent perceived harm (compulsions). 

These compulsions can significantly interfere with one’s daily life, work, relationships, and self-esteem.

For example, a person might develop the compulsion to knock on a door thrice before opening a door or entering a room. This compulsion might stem from a fear that they’ll catch something unsightly if they enter the room without knocking thrice first. 

Here’s an interesting fact about OCD. Did you know that research suggests that up to 30% of the world’s population has mild OCD? This means almost a third of the world has an obsession and compulsion to a mild degree. This can manifest in simple routines like triple checking all the switches before leaving the house for the fear of leaving the lights on.

Mild OCD tends to be harmless to people because their compulsions do not disrupt their daily life. However, when the obsessions and compulsions become extreme and interruptive in our daily life, then it becomes concerning. That’s because extreme OCD can disrupt our lives (and the lives of the people around us) to the point that it’s holding everyone back. 

Takeaway

Admitting that you have anxiety disorder is hard.  Because for the longest time, it meant being weak, broken, or damaged. But that’s not true. 

Having an anxiety disorder means you are a human who experienced certain events in your life that caused you to develop a defence mechanism to protect you. And that came in the form of an anxiety disorder. 

Although getting over anxiety disorders (whichever one you have) may seem like a steep uphill climb, overcoming it is possible. There are a lot of scientific advances in psychology and psychiatry that make it possible to overcome anxiety disorders.

So remember, seeking assistance is not a sign of weakness but a courageous step towards a better life. If you or your loved ones are experiencing what you think are anxiety disorders, reach out to our team at MeHelp Psychology for a consultation.

References

• A Place of Hope. (n.d.). What does mild OCD look like and how can it affect your life? Retrieved June 11, 2024, from https://www.aplaceofhope.com/what-does-mild-ocd-look-like-and-how-can-it-affect-your-life/
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• Australian Institute of Health and Welfare. (n.d.). Stress and trauma. Retrieved June 11, 2024, from https://www.aihw.gov.au/reports/mental-health/stress-and-trauma
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• Australian Bureau of Statistics. (n.d.). National study of mental health and wellbeing. Retrieved June 11, 2024, from https://www.abs.gov.au/statistics/health/mental-health/national-study-mental-health-and-wellbeing/latest-release

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Our teenage years are a time of rapid growth, exploration, and self-discovery. They are exciting times filled with a lot of new experiences. And while they can be filled with fun, it can also be a time for higher stress levels from various factors like insecurity, bullying, or peer pressure. Moreover, there are many biological changes happening in our body that pose challenges to our mental health. 

As parents, caregivers, educators, and mentors, it's important for us to understand the importance of mental health in teens. We must recognize common issues they face, understand its underlying causes, and learn how to support them effectively. This will allow us to help them navigate their formative years, so they may become healthier adults. 

What is the Importance of Mental Health in Teens?

The importance of mental health in teenagers cannot be overstated. Adolescence is a critical time for mental and emotional development. This is a time when most of the foundations of our future well-being is built. 

Here are some key reasons why mental health matters for teens:

Academic Success

Mental wellbeing plays a significant role in a teenager’s mental/cognitive ability. Being in a positive mental state improves their ability to concentrate, learn, and perform well academically. These tools are also essential when they enter the workplace in adulthood, since these are also building blocks for success. Hence, teenagers having a positive mental health makes success in academics and in the workplace more viable. 

Healthy Relationships

Being mentally healthy enables us to have better relationships with the people around us. Teenagers with good mental health tend to form healthier relationships with their family, friends, and romantic partners. That’s because they’ll have higher self-esteem. And would be less likely to show toxic behaviours toward the people around them. 

Physical Health

As we mentioned in previous articles, mental and physical health are closely interrelated. If you’re suffering from poor mental health, then you’re more likely to have poor physical health as well. Teenagers who are mentally healthy tend to be more energetic and fit, compared to those who are suffering from poor mental health. Moreover, they are able to sleep better, and are less likely to get sick. That’s because mental health challenges can lower our immune system. 

Foundation for Adulthood

These formative years are when we get exposed to the world. As teenagers, we start to gain a level of independence and responsibility both inside and outside the house. It’s also a time when we learn how to cope and manage different situations in our lives. This is also when we learn most of the “soft skills” we’ll need to succeed in adulthood. Things like emotional resilience, problem-solving skills, empathy, and stress management, 

Teenagers who learn healthy mental habits tend to be more successful in their later life. They’re less likely to develop negative habits and addictions. And they'll be more likely to be happier, healthier, and wealthier than those with poor mental health habits. 

What are the Common Mental Health Issues in Teens?

There are several mental health issues common among teenagers. Recognizing these issues is the first step in providing support and intervention. Which would ultimately help improve their mental well-being.  

Some prevalent mental health concerns include:

Anxiety Disorders

Anxiety Disorders are on top of the list for mental health challenges faced by teenagers. Many of them experience Generalised Anxiety Disorder (GAD), Social Anxiety Disorder, and specific phobias. Their anxiety can manifest as excessive worry, fear, restlessness, and panic attacks. They might even feel some cognitive and physical symptoms. 

Depression

The next most prevalent mental health challenge for teens is depression. Teenage depression may lead to persistent feelings of sadness, hopelessness, and loss of interest in activities they once enjoyed. Aside from these feelings, many teenagers have thoughts of self-harm and suicide. In fact, suicide is the second leading cause of death in adolescents. 

Body Dysmorphia 

Since teenagers experience a lot of changes in their body, they’re also becoming more conscious of their appearance. They tend to develop more insecurities about their bodies, especially if they have features that aren’t common – making them subjects of bullying. This makes body dysmorphia a prevalent mental health challenge for teens. As a result, some teenagers may develop eating disorders to cope with their insecurities. 

Addiction

Our teenage years are always an era of experimentation. We try out different things and experiences. And this usually includes substances like alcohol, cigarettes, or drugs. A lack of guidance and education about these substances can start an addiction that could be brought to adulthood. Moreover, addiction is actually more of an outcome of underlying mental health challenges. That’s because it tends to become an unhealthy coping mechanism for unwanted feelings. 

Mood Disorders

Because of the changes in hormones, teenagers tend to experience more mood swings than children and adults. These might include extreme mood swings, anger issues, or extreme sadness. Although these emotions tend to be normal, it becomes alarming once it’s on the extreme end of the spectrum, and becomes disruptive to them or the people around them. 

Attention Deficit Hyperactivity Disorder (ADHD)

ADHD is one of the most prevalent mental health issues experienced by adolescents. In fact, it impacts 7.4% of all Australian children and adolescents. Teens with ADHD typically find it hard to sit still and focus in school. This impacts their ability to perform well in their academics. One of the prevalent theories right now is that modern technology amplifies ADHD especially in teens. 

What are the Common Causes of Mental Health Issues in Teens?

As we mentioned in our previous articles, there are different causes for mental health challenges. The same is true with teenagers. That’s why knowing these factors can help you create changes and develop coping strategies for your adolescents. 

Biological Factors

Genetics and brain chemistry play a role in a teenager's susceptibility to mental health disorders. If they have close relatives – parents, siblings, grandparents – who experience mental health issues, it’s likely that they’ll experience it too. But aside from genetics, one of the top culprits of mental health issues in teenagers are their changing hormones. 

Environmental Stressors

Teenagers experience a lot of various stressful events during these years. That’s because it’s their first time experiencing the world as it is, without the protection of their parents. Hence, it’s in this time when they’ll experience heartbreaks, trauma, bullying, or violence. All these events can negatively affect their mental health. That’s why it’s important they get the right support they need. 

Family Dynamics

Aside from external environmental stressors, teenagers may also experience family turmoil that triggers their mental health issues. Events like serious illnesses, death of a relative, or divorce are all traumatic events that can lead to mental health challenges in teens. 

Social Media and Peer Pressure 

The world today is very open. We have virtually unlimited access to everyone all over the world because of the internet and social media. This makes comparisons to other people more prevalent, especially amongst teenagers. Extended social media usage can create peer pressure to keep up with the top influencers and their peers. This ultimately can trigger different forms of anxiety and other mental health problems in adolescents. 

How Does Mental Health Issues Affect Teens?

Mental health issues have various effects on teenagers. That’s because mental health challenges leak through all aspects of our lives, and it’s not just in our minds. Here are some of the most common ways mental health challenges impact teenagers:

Academic Impairment

Poor mental health negatively affects our cognitive abilities. It makes us harder to focus on tasks, undisciplined to follow-through, and makes thinking difficult. Essentially, mental health challenges create brain fog that limits our cognitive abilities. For teens, this could drastically impact their academic performance.  

Social Isolation

Because of various mental health challenges like anxiety or body dysmorphia, teenagers tend to isolate themselves from the people around them. This makes it more challenging to overcome the mental health challenges because isolation can create feelings of loneliness – compounding on existing issues. 

Physical Health Problems

Mental health challenges come with physical symptoms as well. Teenagers might experience fatigue, headaches, and body aches. Moreover, since their immune system also declines when facing these challenges, they tend to catch illnesses more. 

Risk Behaviours

Without proper guidance and intervention, some teenagers might develop risky behaviours like addiction or crime. That’s because they’re not able to process their thoughts and feelings properly. 

Self-Harm

As we mentioned beforehand, suicide is the second leading cause of deaths in adolescents. That’s because they tend to think, attempt, and perform self-harm behaviours more than any age group. This is especially true for teenagers who lack guidance in navigating their emotions. 

How to Help Teens Cope with Their Mental Health Issues

Supporting a teenager's mental health is important because it sets them up for a better adulthood, and prevents them from spiralling down. Helping them navigate their mental wellness involves a combination of awareness, communication, and seeking professional help when needed. 

Here are some strategies for helping teens cope with their mental health issues:

Open Communication

Even before adolescence, it’s important to build an environment where your children can safely express their emotions. They need to grow up in an environment where they would feel free to voice out their thoughts and feelings without being judged. This helps them feel at ease in talking to you about the emotions they’re experiencing. 

Educate Yourself

As guardians, it’s important for us to know the most common mental health issues in teens, and their signs and symptoms. This will help us easily identify behavioural changes in our wards. Allowing us to intervene earlier. It’s also important to teach our children about mental health and emotional intelligence, so they can identify their thoughts, feelings, and emotions. 

Encourage Healthy Habits

As we mentioned before, healthy habits like regular exercise, a balanced diet, and adequate sleep, have a positive impact on mental health. That’s why it’s important you instil these habits in your children. Enrol them in sporting classes so they can also build their social skills while strengthening their minds and body. 

Limit Screen Time

Social media and other applications aren’t healthy for children and teens. That’s why it’s important to monitor and manage their screen times to healthy amounts. Moreover, it’s also beneficial to have open discussions about the things they see on the internet – helping them understand what is healthy and what’s not. 

Seek Professional Help

Make sure to normalise seeking professional help in your household. This would make it easier for teenagers to seek help for their mental problems. And if you notice persistent or severe symptoms, consult a mental health professional. Therapy, counselling, and, in some cases, medication can be effective treatments for mental health challenges in teens. Moreover, managing and overcoming these challenges is easier if caught early on. 

Takeaway

Teenage mental health is an important component of our children’s overall well-being. It affects not only their current quality of life but also their future success and happiness. By recognizing the importance of mental health in teens we can help adolescents navigate the challenges of their formative years and build a foundation for a healthy, fulfilling future. 

Remember, being there for your teen and taking their mental health seriously can make a world of difference in their life.

If you’re worried that your child, relative, or someone you care about suffers from a mental health issue, it’s your responsibility to help them seek help. The first step is getting a proper diagnosis from a professional. MeHelp provides mental health consultation and diagnosis through telehealth. Making it easier for you and your loved one to seek help. 

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Learning how to manage your anxiety has a big impact on your mental health. Since anxiety disorders tend to be disruptive to our daily lives, being able to cope with episodes of anxiety can improve your quality of life. And when you’re able to feel confident about your ability to manage and cope with your anxiety when it rises, then you’ll feel less anxious about your anxiety. 

Since there are different types of anxiety, there are also different ways to cope with each one. Some would be easier to deal with, while others would require professional help and medication. These coping strategies will vary based on the intensity of the attacks, the root of the anxiety, and its impact on you. 

What Are the Different Types of Anxiety?

Before we dive into managing specific anxiety disorders and the general approaches to managing them, let's first take a look at the various types of anxiety that people can experience. This will give you an idea on what to expect for each type.

Generalised Anxiety Disorder (GAD)

This is the most common type of anxiety. Medical professionals describe GAD as an excessive and uncontrollable worry about everyday things. This condition can be seen in people who are chronic worriers, who feel like something bad is always bound to happen. 

Panic Disorder

Unlike the GAD, panic disorder is not something that happens continuously. Instead, it happens in waves or episodes. It’s usually triggered by an external event. But sometimes it can happen out of the blue. Panic disorder (also known as Panic Attacks) can be described as a sudden rush of fear accompanied by physical symptoms like – racing heart, excessive sweating, difficulty of breathing, uncontrollable shaking, and thoughts of danger. 

Post-Traumatic Stress Disorder (PTSD)

This type of anxiety usually affects people who experienced extremely traumatic events in their lives like abuse, bullying, calamities, or war. Their anxiety comes in the form of flashbacks and a combination of physical symptoms similar to panic disorder. In some cases, the physical response to PTSD can also be violence since these episodes trigger the fight-or-flight response. 

Specific Phobias

All of us have phobias. Some of us are afraid of heights. While others can’t stand the sight of snakes. Phobias and fear of certain things are our mind’s way of avoiding dangerous situations. Although most of us can easily overcome our phobias, some people get adverse reactions whenever exposed to things they fear. 

Social Anxiety Disorder

As the name suggests, social anxiety disorder is related to social situations. It’s an extreme fear of joining social situations like parties, gatherings, or even just hanging out. This is due to a fear of being judged or rejected by the group. 

All of these types of anxieties are rooted on survival instincts. Our brain sees our anxious response as a way to protect us and survive. However, in most cases these external factors (triggers) aren’t all that harmful to our existence. Hence, the need to learn how to manage your anxiety. 

Coping Techniques for Generalised Anxiety Disorder

‍“Some days when I leave the house and start my commute to work, I tend to ask myself if I left the stove on. Sometimes I do this even when I haven’t used it for days. Then my mind jumps to what happens if my house burns down. Then even before that story ends, as I ride the bus to work, I imagine the bus crashing during transit. Then I think about the deadlines I’ll miss from getting injured. And even before I finish that story, my mind is already somewhere else. The deadlines. Oh dear, I might not be able to finish them. This cycle goes on and on for me every day. From the moment I wake up, up until the time I fall asleep. And sometimes it haunts my dreams too. I always thought this was normal. It’s not until I learned about Generalised Anxiety disorder that I realised I need help.” 

– A person describing their experience how GAD feels like

Managing GAD can be challenging especially if you’ve been living with it for a long time. Fortunately, there are several anxiety coping strategies that are backed by science. These ideas are proven to help manage generalised anxiety disorders. 

Practising Cognitive-Behavioral Therapy (CBT) 

Also known as mental reframing is seen to be particularly effective for managing GAD. This technique is usually done by being conscious of your anxious thoughts, and reframing them in a neutral or positive frame. For instance, instead of thinking “I won’t be able to meet my deadlines” you can reframe it to “I think I can ask for help, so I’ll reach my due date.” CBT helps people manage their GAD by identifying and challenging anxious thought patterns. This helps them develop healthier coping mechanisms. 

Taking Anxiety Medications 

In more extreme cases where the anxiety is debilitating and disrupting, medication may be prescribed by a psychiatrist to reduce the symptoms of GAD. These medications help balance your hormones by decreasing stress hormones, and promoting calming and relaxing hormones. 

Lifestyle Improvements 

Practising relaxation techniques, such as deep breathing or meditation, can help manage anxiety. That’s because science shows that these activities can reduce physical symptoms of anxiety, and introduce a calming feeling. Moreover, regular exercise, a balanced diet, and adequate sleep also play a crucial role in keeping GAD away. 

Coping Techniques for How to Manage Panic Disorder

“I was walking to school one day when I felt my chest tighten. “Could this be a heart attack? I’m too young to have a heart attack.” were my first thoughts. I can’t breathe. Then I think to myself “Oh my gosh. Am I dying? Why am I feeling like this?” As sweat fell down my forehead, I felt some tears stream down my eye as well. And I was like “What the hell?” I can’t talk. I’m out of air. My vision is starting to blur and I feel like I’m about to fall. And just before I thought I was going to lose consciousness, it stopped. I was able to breathe again. My heart stopped pounding. I’m still sweating, but I’m starting to feel normal. I honestly thought I was gonna die that day.” 

– A patient describing his first panic attack

Managing your panic disorder is more challenging than managing GAD because panic disorders can be unpredictable. They can hit you at any time without any warning. But here are some calming techniques you can try when you experience an anxiety attack

Breathing Techniques

Learning a breathing technique that helps you calm down is one of the most important tools in your anxiety toolkit. By learning how to use your breath to calm the body down, you’ll be able to shorten the duration and decrease the severity of your panic attacks. A good breathing technique to learn for beginners is the box breathing technique. 

Relaxation Techniques

Aside from deep breathing exercises, learning different physical relaxation techniques like the body scan, or progressive muscle relaxation can help you reduce the bodily sensations of your panic attack, making it easier to calm down. 

Stress Management

Often, panic attacks happen when you are in a heightened state of stress. So, reducing your everyday stress, and learning how to manage your stress can help you reduce the frequency of your panic attacks. 

Physical & Mental Awareness 

When you experience a panic attack, your brain goes into overdrive, and your body feels like it’s about to give in. Being able to understand the different signs and symptoms of a panic attack can help you manage it better. This is because you can pacify yourself by reaffirming your mind that you’re not in danger and this is just a panic attack. 

Anti-anxiety Medications

In more severe cases where panic attacks become uncontrollable and relaxation techniques do not work, therapists can recommend medications to help you calm down. 

Anxiety attacks can be further avoided by seeking professional help and addressing the root causes of your anxiety. This would lead to fewer episodes, and a more relaxed lifestyle. If you’re experiencing anxiety attacks frequently, you should consult with a licensed Psychologist to discuss a treatment plan.  

Coping Strategies for Specific Phobias

“For as long as I can remember, dogs frighten the hell out of me. Seeing a dog on the street makes me freeze on my tracks even when they’re leashed. And when I see an unchained dog walking, I tend to have a panic attack. They’re just too scary for me even if a lot of people find them harmless and lovable.” 

– A patient with a deep fear of dogs

Phobias can be overcome by desensitisation. This process of removing stimulation from certain objects or situations and making it less scary. There are two ways professionals help clients desensitise themselves from their phobias. 

Exposure Therapy

This involves gradually and safely exposing yourself to the feared object or situation under the guidance of a therapist. Depending on the severity of your phobia, your exposure can start with reading the word out loud, and looking at photos of what you fear. Then it progresses to watching videos. To see it in person inside a controlled environment. All the way to complete exposure. Exposure therapy helps your brain overcome phobia by showing it that the object/situation you feared is not dangerous. 

Cognitive Restructuring

Part of desensitising you from your phobias is changing the way you view them. This is where cognitive restructuring comes in. For example, if you see dogs as a wild beast that can bite you anytime, a professional Psychologist can help you change the way you see it. So from a dangerous animal, you’ll be able to see dogs as cute and friendly companions. 

Desensitisation can be done on your own. But for more extreme cases, and if you want to be guided by a professional for more effectiveness, you should work with a licensed Psychologist. 

Coping Strategies for Social Anxiety Disorder

“Ever since I was in elementary school, I’ve always avoided crowds. I didn’t have a big group of friends. I’d prefer to stay on my own. I was always the castaway wherever I went. But it’s not like I didn’t want to make friends. It’s just that I was afraid to be teased, bullied, and rejected. I always felt like they were going to say something mean to me. Or notice that I’m not as cool as them. So I just kept to myself.” 

– A patient describing their experience with Social Anxiety Disorder

Overcoming your social anxiety is similar to overcoming a phobia, because in essence it is also a phobia. A fear of getting rejected, being bullied, or not being accepted by a group. So a combination of cognitive restructuring and exposure therapy is the best way to cope. 

Moreover, joining support groups can be helpful too. That’s because you’ll feel more comfortable in a controlled environment where you’re interacting with people who have the same experiences as you. 

Coping Strategies for Post-Traumatic Stress Disorder

“Even 10 years later, I still get nightmares about the car crash that happened to us during our summer trip. I can vividly see all the graphic details of that unfortunate event. I wake up screaming in the middle of the night. I still can’t sit in front of a car, let alone be behind the wheel. Sometimes when a car in front suddenly swerves, I freeze and get flashbacks. That’s why I tend to close my eyes or sleep whenever I have to ride a car. But on most days, I just avoid it completely.” 

– A patient describing their experience with PTSD

Unlike the previous types of anxieties, PTSD requires a lot of professional intervention and guidance to overcome. That’s because the trauma created by extreme events can become deeply rooted in our psyche, so advanced treatment modes are required.

So, if you or anyone you know has recently gone through an extremely emotional event or are suffering from PTSD, the best course of action is going to a licensed Psychologist for evaluation, intervention, and treatment. 

Takeaway

Managing different kinds of anxiety is not an easy task for anyone. Even those who’ve been to therapy for years still struggle from time to time. So you need to take it easy on yourself. And if you’re early in your journey, working with a trusted professional like the MeHelp team can do wonders for you. They’ll be able to assess your situation properly, give you the right advice, and help you monitor your progress. Working with a professional can accelerate your recovery from anxiety compared to doing it on your own. So don’t be afraid to seek help. 

If you or your loved ones are experiencing anxiety and want to get over it, our team at MeHelp can help you. We’ll guide you through the process of diagnosing your anxiety and fixing its root causes. Moreover, we offer telehealth anxiety counselling that can make seeking help easier for you.

Happiness is a complex and multifaceted emotion that psychologists have studied for decades. One of the most important distinctions in positive psychology is the difference between intrinsic and extrinsic happiness.

Intrinsic happiness refers to the joy and satisfaction that comes from within oneself. It is often derived from engaging in personally meaningful activities or aligning with one’s values and beliefs. Intrinsic happiness is less concerned with external rewards or validation and is more focused on internal fulfilment and a sense of purpose.

Extrinsic happiness, on the other hand, is based on external factors such as social status, wealth, and material possessions. It is often driven by the desire for approval or recognition from others and is associated with temporary bursts of pleasure or gratification.

It is worth noting that intrinsic and extrinsic happiness are not mutually exclusive, and many individuals may experience varying degrees of happiness. For example, an individual may find great joy in spending time with their family (an intrinsic factor) but may also derive a sense of happiness from receiving a promotion at work or buying a new car (extrinsic factors).

While both intrinsic and extrinsic happiness is important, research suggests that those who prioritise intrinsic happiness tend to be more satisfied and content with their lives overall. Intrinsic happiness is also more sustainable and less dependent on external factors beyond our control.

So, what does happiness mean to you? Reflecting on your personal definition of happiness can help you cultivate a more meaningful and fulfilling life. Understanding the difference between intrinsic and extrinsic factors can help you identify what truly brings you joy and fulfilment and cultivate a more sustainable and satisfying sense of happiness.

My motivating question for you is: What does happiness mean to you? How do you cultivate a sense of happiness in your daily life?