Anxiety and Panic
Most people with Depression will also have unpleasant Anxiety symptoms and many will have these symptoms badly enough to be diagnosed as having Generalized Anxiety Disorder or Panic Disorder.
Fortunately, antidepressants generally have an “anxiolytic” effect; that is they tend to reduce the symptoms of anxiety, as well as having an antidepressant effect. These effects typically take 2-4 weeks to kick in. If you've already been on your antidepressant for a couple of weeks and are still having problems with anxiety return to your GP. If you find that the thought of visiting your GP makes you anxious ask a friend or relation to go with you.
Your doctor may be able to help in various ways, for example:
- by adjusting your medication
- by helping you to identify stresses in your life that may have contributed to your illness and advising on ways of reducing these stresses
- by looking for any “triggers” that cause your panic attacks and helping you to identify ways of avoiding them
- by advising you on changes in your life style that would help you to reduce your anxiety
- and he or she may also be able to give you specific advice on relaxation techniques or put you in touch with an agency providing this form of help.
Sometimes, when Anxiety and Panic problems are persisting, a course of counselling or psychological help might be beneficial and your doctor will also advise you on this.
Anxiety often causes physical symptoms such as tiredness, palpitations, sweating and pain (usually from muscle tension). These symptoms can be severe and greatly increase your Anxiety.. Don't be frightened to discuss them with your doctor.
You will wonder what you can do yourself to help reduce your levels of anxiety. The following suggestions may help:
- avoid drinks that contain caffeine such as cola, coffee and tea
- drinks such as hot chocolate or chamomile tea can be useful to relax you, particularly at bedtime
- if you are a smoker, try hard to reduce the number you smoke – nicotine, like caffeine, is a stimulant drug
- do not self medicate with alcohol, or other sedative drugs, to help you relax or get to sleep – this is a very dangerous pathway
- try to keep to a regular daily routine of tasks to be done, meals, time in bed etc
- even though you may feel tired, try to take regular exercise – perhaps somebody could go for walks with you and, if you like swimming, this is particularly relaxing
- look regularly at the things you've got to do and try to set a reasonable plan for what you can manage each day – consider which are the important tasks and which ones can be left
- be open about your feelings with anybody close to you – sharing your problems with another person is very important.
Anxiety and Depression are very real illnesses and not just a failure to cope, as some people wrongly believe. Fortunately, they are very treatable and, however bad things seem at present, with appropriate help there is every prospect that you will make a full recovery.
Useful websites
Living Life to the Full Living Life to The Full On-line is a powerful new life skills resource. The course has been written by a psychiatrist who has many years of experience using a Cognitive behaviour therapy (CBT) approach and also in helping people use these skills in everday life. During the development phase of the course, each module has been used by a wide range of health care practitioners and members of the public. Joining and using the site is entirely free DAS is one of the supporters of Living Life to the Full
OCD Action Telephone advice and information for people experiencing obsessive compulsive disorder and body dysmorphic disorder. Self help groups and an online forum
No Panic Helpline for people experiencing anxiety disorders such as phobias, obsessive compulsive disorders, panic attacks and related anxiety disorders. Advice, counselling, listening, befriending and onward referrals
Canadian Network for Mood and Anxiety Treatments Canadian site containing useful information about depression, bipolar depression and anxiety
Social Anxiety Scotland Social anxiety or social phobia as it's also commonly known as is a distressing medical condition. It often causes a fear of being watched or judged by others. Website provides forum for people with SA in Scotland to contact and support each other.
Social Anxiety UK Information and support for people affected by social anxiety.
Stresswatch Scotland Support for people with Stress, Anxiety, Phobias, Panic Attacks and Obsessive Compulsive Disorders. Has a telephone helpline and a Telephone Recovery Group.
The National Phobics Society The National Phobics Society works to relieve and support those living with anxiety disorders by providing information, support and understanding via an extensive range of services
WASP Edinburgh - We Are Seeking Progress Self help group for people suffering from anxiety. Helpline open 10am-7:30pm. admin 0131 336 2380