Signs of Anxiety & When to Seek Counselling
The 21st century has brought with it an array of stressful demands to everyone’s life. Stress, worry, and anxiety will sometimes affect anyone normally; it’s a typical part of being human. You’ll naturally feel these emotions at times, because your internal warning system is designed to detect possible threats. But it becomes a cause for concern when that alarm system fails to shut it off. Your life may suffer when worry persists beyond normal limits, fear controls your decisions, and physical and emotional pressure interferes with your daily activities. You may experience more than stress at this point. This could be anxiety. Our team at Laburnum Psychology will work to guide you through your experience while building a comfortable support system and work toward greater peace in life. What is Anxiety? We all experience anxiety as the body’s natural response to detected dangers, which trigger the ‘fight or flight’ reaction. Your brain sends out a series of hormones that activate when you face danger to either fight back or escape danger. Your heart beats faster, your breathing quickens, and your senses sharpen. Your survival depends on this useful response, which works when you face genuine danger. However, anxiety disorder could be described as like a smoke detector that overreacts to any minor disturbance. Your smoke detector activates even when there is minimal smoke and no real fire, and might even activate randomly, seemingly without any cause. Feelings of intense fear become persistent while causing overwhelming distress, even when the situation does not pose any actual danger. This prolonged state of heightened alertness exhausts you and prevents you from performing daily activities while undermining your capacity to experience life’s pleasures. Key Signs and Symptoms of Anxiety Anxiety can affect both mind and body. Its signs are often grouped into emotional, physical, behavioural, and cognitive categories, which may overlap and interact Emotional and Psychological Signs Excessive worry that persists about different aspects of life, including important issues and ordinary problems. The anxiety often becomes difficult to stop. Continuous agitation and physical tension that prevents you from relaxing. A persistent fear that some catastrophic event will soon occur. Feelings of irritation, which cause you to become more snappish or easily annoyed than your normal state. Challenges maintaining focus on any task, because your thoughts fade away or become unfocused or diverted. Physical Signs People with anxiety may experience some or all of the following physical symptoms: A racing heart, such as heart palpitations or a pounding chest. Difficulty falling asleep, staying asleep, or waking up feeling unrested. Muscle tension and aches, and pains, particularly in the neck, shoulders, and back. Feeling fatigued and tired all the time, even after a full night’s sleep. Shortness of breath or a ‘lump in the throat’ sensation. Stomach issues, such as nausea, butterflies, or an upset stomach. Trembling, sweating, or dizziness. Behavioural Signs Avoiding and actively staying away from people, places, or situations that trigger your anxiety. Procrastination and putting off tasks because the thought of doing them feels too overwhelming. Constantly seeking reassurance and asking others if everything will be okay. Second-guessing and indecisiveness due to fear of making the wrong decision. Common Types of Anxiety Disorders Anxiety is not a single condition but a broad term that covers several distinct disorders. While these conditions share features such as excessive fear or worry, the focus and triggers of anxiety can vary. Our psychologists provide anxiety assessment & evidence-based treatment for a range of anxiety-related conditions, including: Generalised Anxiety Disorder (GAD): GAD involves ongoing and persistent worry about various aspects of life, such as health, finances, work, or relationships. Panic Disorder: Panic disorder is characterised by sudden, intense episodes of fear or discomfort, known as panic attacks. Panic attacks reach a peak within minutes, often accompanied by ongoing concern about future attacks. Social Anxiety Disorder: Social anxiety disorder involves significant anxiety in social or performance situations, often due to fear of being judged, embarrassed, or humiliated. Specific Phobias: Specific phobias are marked by an intense, disproportionate fear of a specific object or situation, such as flying, heights, certain animals, or medical procedures. Obsessive Compulsive Disorder (OCD): Although OCD is no longer formally classified as an anxiety disorder, it often involves anxiety as part of its presentation. It is characterised by unwanted, intrusive thoughts (obsessions) and repetitive behaviours (compulsions) performed to reduce distress. Factors Contributing to Anxiety There is no clear single source when it comes to where anxiety originates from. In most people, the development of anxiety results from multiple factors, which therapists find useful to understand during treatment. Life Experiences: Prolonged periods of stress, major life adjustments, or traumatic occurrences in your life can often set anxiety off or make it worse. Genetics: People who have family members with anxiety or mental health conditions face higher chances of developing anxiety themselves. Personality: The presence of specific personality traits, such as perfectionism, low self-esteem, and excessive self-criticism, can be contributing risk factors. Physical Health: Health issues such as chronic pain, ongoing medical problems, and specific drug side effects can lead to anxiety symptoms. Brain Chemistry: An imbalance in the brain’s neurotransmitters, which regulate mood and emotion, can play a significant role. When and How to Seek Professional Support Seeking professional support is recommended if anxiety has become dominant over your daily life. It may be helpful to ask yourself these questions to determine if seeking professional help is right for you: Is my anxiety causing distress that affects me daily? Does this condition disrupt my professional duties, academic work, and personal relationships, or prevent me from enjoying my leisure activities? Do I stay away from social interactions or encounters with others because of my fear? Are physical health indicators persisting and causing me worry? If you have answered yes to any of these questions, it’s a good idea to seek help. Your first step should be to visit your GP, who will evaluate your situation and develop a Mental Health Care Plan. It is also a good idea
Effective Strategies for Managing Social Anxiety in Daily Life
Most people will experience some butterflies in their stomachs before giving an important speech, nervousness before a first date, and apprehension before going to an event with many unknown faces. Some social anxiety is a typical element of everyday life. However, many Australians face social anxiety as an ongoing, intense fear that transforms typical interactions into overwhelming obstacles. The fear of others judging you and of fear controlling your decisions reflects the reality of living with this condition. However, it’s important to remember you are not alone in this struggle, and it doesn’t have to limit your life. At Laburnum Psychology, we are dedicated to helping people find happiness through peaceful and positive living by providing the tools and support needed to manage their challenges. Understanding Social Anxiety Social anxiety disorder (previously known as social phobia) is more than just simple shyness, and often presents itself as a significant condition. It is an anxiety disorder, and causes people to develop persistent and intense fear about being scrutinised or judged negatively by others. It goes beyond a simple dislike of social events because it stems from deep-seated anxiety about embarrassing yourself through your actions. This fear penetrates every domain of life. It can create challenges when you need to express yourself at work, establish relationships, or accomplish basic tasks like requesting assistance at a store or making a call. People with this condition often have a continuous internal dialogue generating worst-case predictions, which leads to an uncontrollable pattern of fear and avoidance that seems insurmountable. Recognising Symptoms and When to Seek Help Social anxiety manifests through different elements, combining physical sensations, worrying thoughts, and specific behavioural patterns. Identifying these symptoms and their presence is the initial step towards controlling them. Physical Symptoms: People with social anxiety disorder may experience some or all of the following physical symptoms: Intense blushing or feeling hot. Profuse sweating or trembling. A racing heart and shortness of breath. An upset stomach or nausea. Feeling dizzy or light-headed. Cognitive Symptoms (Your Thoughts): Believing that others are judging you harshly. Anticipating the most negative result to occur in every social encounter. Repeatedly analysing your social performance after an event, which can lead to discovering multiple errors during ‘post-mortem’ evaluations. An internal voice that is highly self-critical (“I’m so awkward”, “I have nothing interesting to say”). Behavioural Symptoms: Avoiding situations that trigger anxiety, which can lead to declining social invitations or missing work shifts, for example. Using ‘safety behaviours’ to cope, such as keeping your phone glued to your hand, avoiding eye contact, and repeating sentences multiple times in your head. Speaking very quietly or not at all. Leaving events early to escape the discomfort. Symptoms interfering with your personal, academic, or professional life. Professional Treatment Approaches Professional guidance helps people manage their social anxiety better. A psychologist creates an environment for you to analyse your fears without prejudice, while building evidence-based strategies to overcome them. The treatment approach at Laburnum Psychology follows a client-centred model, which adapts its methods to match individual circumstances. Cognitive Behavioural Therapy: CBT is widely regarded as one of the most effective, evidence-based treatments for social anxiety disorder because it enables you to understand and replace the damaging thoughts and actions that drive your fear. The therapy teaches you to confront your negative predictions while you build confidence to handle the situations you fear. Acceptance and Commitment Therapy (ACT): ACT can help you understand how to stop fighting against your anxious thoughts while your feelings remain present. Mindfulness techniques enable you to recognise your thoughts and emotions while keeping them from controlling your actions, so you can focus on meaningful life choices. Schema Therapy: In some cases, social anxiety may be linked to life patterns known as ‘schemas’. These are enduring core beliefs, which can sometimes involve feelings of being defective or unlovable. Schema Therapy aims to identify and address these patterns, helping individuals develop healthier ways of thinking, feeling, and relating to others. Practical Self-Help Strategies for Daily Management There are several useful strategies to help you control social anxiety while you receive professional therapy. Shift Your Focus: When you experience anxiety, your attention moves inward, focusing on your racing heart, sweating palms, and your perceived flaws. Make a conscious decision to direct your awareness towards external things. For example, take note of your environment, listen carefully to the words of another person, or find an object to focus on instead. Challenge Your Inner Critic: Begin by questioning the negative self-thoughts that emerge in your mind. When you think, “Everyone thinks I’m boring”, ask yourself: “What’s the evidence for that? Is there a different viewpoint that could replace this perspective?” Your goal is not to develop false optimism, but to understand things from a more objective standpoint. Start Small with Exposure: Exposure should begin with small steps to build up your confidence. You don’t need to jump into intense situations to face your fears. Begin with everyday tasks that cause light anxiety, before moving to more challenging situations. For example, begin by smiling at the person who serves your coffee, and then move to asking your colleague about their weekend. Reduce Safety Behaviours: Safety behaviours may seem helpful at first, but they strengthen your anxiety by blocking your natural learning process of self-reliance. Identify your coping mechanisms, such as bathroom hiding, excessive phone checking, or drink holding, before attempting to face situations without them. Practice Mindfulness: Anxiety often involves worrying about the future or ruminating on the past. Mindfulness anchors you in the present moment. Basic breathing techniques are remarkably effective. Take four deep breaths in through your nose and maintain each inhale for four seconds, then exhale through your mouth for six seconds. When you experience high stress, you can relax your nervous system using this technique. Building Resilience and Finding Support When you live with social anxiety, it’s normal to expect good days and bad days. Give yourself the same compassionate treatment that you would give to a close friend.
Understanding Phobias: Causes, Symptoms & Treatment Options
Most people experience some mild anxiety when they need to give public speeches, stand at heights, or encounter spiders in their path. This is a normal human response. But for some, their fear becomes so intense that it controls their daily activities. A fear is considered to be a phobia when it transforms into an extreme and unreasonable state that interferes with ordinary daily functioning. The good news is that sharing your struggles with these conditions can help with feelings of isolation that often accompany them. While “phobia” is commonly used as an umbrella term, clinically these presentations fall under distinct anxiety disorder categories as outlined in the DSM-5, including specific phobias, social anxiety disorder, and agoraphobia. There are multiple evidence-based treatment options available to support recovery from these anxiety disorders. At Laburnum Psychology, we provide a safe and supportive environment where you can explore your concerns and work towards meaningful changes, using evidence-based approaches tailored to your individual needs. What is a Phobia? A phobia is more than just a basic fear. This condition presents itself as a persistent, intense, and irrational fear of specific objects, situations, activities, or animals. The difference between the two is that while somebody without a phobia might still feel some anxiety, fear or discomfort when standing on a tall balcony, somebody with acrophobia (fear of heights) will experience complete panic. People react differently to each situation. The main distinction lies in the extent to which their life is affected. Severe anxiety caused by phobias can sometimes result in panic attacks. Most people with phobias recognise that their fears are excessive, yet feel unable to manage their emotions. However, avoiding anything that may trigger this fear can make the fear worse, and in some cases, disrupt normal functioning at work and school, harm your well-being and cause problems in social relationships. Common Types of Phobias in Australia There is a broad spectrum of possible phobic objects. However, specific phobias tend to occur more frequently than others. The unique combination of Australian environmental elements and typical social challenges has led to the development of prevalent phobias in the country. Specific Phobias These refer to an intense fear of a particular object or situation. Common categories include: Animal Phobias: The widespread presence of dangerous wildlife in Australia makes it unsurprising that arachnophobia (fear of spiders) and ophidiophobia (fear of snakes) affect many residents. Natural Environment Phobia: This includes acrophobia (fear of heights) and thalassophobia (fear of the ocean or deep water). Situational Phobias: A fear of specific situations like aviophobia (fear of flying) or claustrophobia (fear of enclosed spaces). Blood-Injection-Injury Phobia: A fear related to seeing blood, receiving injections, or sustaining an injury. Social Anxiety Disorder (formerly Social Phobia) A person experiences severe anxiety when facing social events or performance situations where they fear judgment or embarrassment. The anxiety can manifest in a variety of ways, including fear of delivering public talks, forming new relationships, or consuming food while others watch. According to the Australian Bureau of Statistics, social phobia is one of the most common mental health conditions experienced by Australians. Note: While “social phobia” was the previous clinical term and is still sometimes used in everyday language, the current DSM-5 terminology is “social anxiety disorder.” Agoraphobia Agoraphobia is often misunderstood. It’s not simply a fear of “empty spaces.” Rather, it involves anxiety about being in situations where escape could be difficult or help might not be available. These situations can include open spaces, crowded areas, public transport, or even waiting in queues. Recognising the Signs and Symptoms The experience of a phobia is both mental and physical. When faced with the feared object or situation, an affected person can develop an overwhelming array of symptoms. Psychological Symptoms: People with phobias may experience some or all of the following psychological symptoms: A feeling of overwhelming anxiety or panic. A powerful need to escape the situation. The sense of losing control,sometimes accompanied by fear of dying. Feeling powerless to manage the fear, despite understanding its irrational nature. Physical Symptoms: Rapid heartbeat or palpitations. Hot flushes or chills and sweating. Shortness of breath or a choking sensation. Physical movements, such as trembling or tremors. Light-headedness and dizziness, along with feelings of faintness. Nausea and stomach discomfort. Behavioural Symptoms: Taking deliberate action to stay away from the feared subject or environment. Modifying your regular schedule to prevent exposure to triggers. Being unable to behave in your typical manner when faced with the trigger. Why Do Phobias Develop? Phobias emerge through a combination of various factors, and do not always have a single underlying reason. Understanding the source can, however, help patients advance in their treatment process. There are several possible sources, including: Negative or Traumatic Events: Phobias may develop from particular frightening events that cause trauma to the individual, such as being attacked by a dog in childhood or experiencing severe turbulence while flying. Learned Responses: Some people can develop their own phobias due to learning phobic reactions from family members. For example, children who observe their parents scream while running away from spiders may develop the same reaction pattern. Genetics and Brain Function: In some individuals, the development of phobias may be linked to genetic predisposition toward anxiety alongside brain function patterns. Human brains are evolutionally prepared to fear dangerous objects such as snakes and spiders, because these threats existed in the past before we had modern solutions to deal with them. Effective Treatment Options in Australia A phobia does not need to control your life, as access to effective treatments is widely available. Professional help provides essential tools that can assist you in managing your fear and taking back control of your life. Our team at Laburnum Psychology delivers evidence-based treatments through individualised approaches that our experienced psychologists create according to the specific needs of each patient. Cognitive Behavioural Therapy (CBT): This therapy stands as one of the leading and most effective treatments for phobias. Through CBT, you can learn to recognise and fight the
How Can A Psychologist Help with Anxiety?
Anxiety is a natural human emotion that serves as a protective mechanism in response to stress or perceived threats. However, sometimes we begin to perceive threats where there is no true threat, and that is when anxiety can become overwhelming and can interfere with daily life. Seeking help from a psychologist can provide support and guidance in managing anxiety. At Laburnum Psychology, we understand the complexities of anxiety and are dedicated to helping individuals overcome its challenges. Anxiety can manifest in various forms, including generalised anxiety disorder (GAD), social anxiety disorder, panic disorder, specific phobias, and a range of other anxiety disorders. Each type of anxiety presents unique symptoms and challenges, but they all share the common thread of causing distress and impairment in daily functioning. What Does a Psychologist Do? Psychologists are trained professionals specialising in understanding human behaviour and emotions. They utilise evidence-based therapies to help individuals manage and overcome anxiety. At Laburnum Psychology, we have a team of psychologists who are able to create a safe and supportive environment where you can explore your thoughts, feelings, and behaviours in order to develop effective coping strategies. This is how a psychologist can help with anxiety. The Power of Therapy Therapy, also known as counselling, provides a structured and supportive environment for individuals to address their anxiety. Through the therapeutic process, clients gain insight into the root causes of their anxiety and learn practical skills to manage it more effectively. Therapy offers a collaborative and non-judgmental space where clients can explore their concerns and work towards meaningful change. Methods Used by Psychologists Psychologists employ a variety of therapeutic techniques to address anxiety, including, but not limited to cognitive-behavioural therapy (CBT), mindfulness-based interventions, exposure and response prevention therapy, and acceptance and commitment therapy (ACT). These approaches have been empirically validated in efficacy for reducing anxiety symptoms and improving overall well-being. CBT, in particular, is widely regarded as one of the most effective anxiety treatments. It focuses on identifying and challenging negative thought patterns and beliefs that contribute to anxiety, while also teaching practical skills for managing symptoms. By learning to reframe irrational thoughts and behaviours, you can experience significant relief from anxiety and regain control over your life. Creating the Safe Space One of the most important aspects of therapy is creating a safe and trusting therapeutic relationship between the client and the psychologist. At Laburnum Psychology, we prioritise creating a supportive and non-judgmental space where clients feel comfortable exploring their feelings and vulnerabilities. This environment fosters openness and allows for deeper exploration and healing. The Importance of Seeking Help From Psychologist Seeking help for anxiety is a courageous and empowering decision. It signifies a commitment to self-care and personal growth. By reaching out to a psychologist who can help with anxiety, you can gain the support, guidance, and tools you need to overcome anxiety and live a fulfilling life. A psychologist can play a pivotal role in helping individuals manage and overcome anxiety. Through evidence-based therapies and a compassionate approach, the psychologists at Laburnum Psychology are committed to supporting clients through their anxiety. We invite you to reach out for help – you deserve to live a life free from the constraints of anxiety.
Mind Chatter
One of the most immediate and effective ways to reduce symptoms of depression and anxiety is to pay more attention to the thoughts that are constantly running through our minds. When we are experiencing thoughts that are very negative or self-depreciating, it can seem like the best idea is to tune out from them or push them away. As it turns out, this isn’t actually the most helpful approach. It can feel counter intuitive to tune into your negative thoughts. In reality though, we do better when we make an effort to be conscious and aware of what we are thinking. Whether we’re tuned in to our thoughts or not, they will still have an impact. We are much more able to reduce these impacts when we pay attention to our thoughts and examine them consciously. It can be particularly helpful to consciously tune into your thoughts when you notice a negative shift in your mood or an increase in anxiety. In this moment, pause and reflect, and ask yourself what you were just thinking about. These are valuable moments when we can catch our thoughts in their tracks, bring them to consciousness, and address them. You may notice that the thoughts you catch in these moments can be extremely negative. You may feel shocked at the level of meanness or harshness you hear in these thoughts. These types of negative thoughts tend to draw on our insecurities and weaknesses, our fears, and our worst case scenarios. They are not balanced and they are not fair. When you stop to consciously consider and evaluate these thoughts, you will most likely recognise that you would never speak to anybody else in the same way, because it would be unreasonable, unfair and mean. Similarly, if someone else said these things to you, you would likely feel deeply hurt or offended. For all of these same reasons, saying these unfair, negative and punitive things to ourselves produces the same emotional outcomes, such as depressed mood and anxiety. So, what do we do once we notice that these patterns are occuring? First, we need to notice our thoughts, take note of them, and not just block them out. We need to hear what the voice has got to say. Once our conscious mind hears and considers these words, we are able to take a very different perspective to them. When we fully and consciously recognise how extreme or mean our thoughts are, we are more able to separate ourselves from them. In these moments, it’s important to introduce balance and fairness. For example, if our mind is saying “I hate myself”, try to re-frame this negative and absolute though, and reconsider it as “I am unhappy with my current situation”. If our mind is saying “I am worthless”, try to reflect from deeper place and know that this is untrue and unhelpful, and certainly not as extreme and conclusive as what our mind is telling us. Once we are able to separate from these extremely negative perspectives we can reduce the emotional impact of the unhelpful thoughts. People can be very inclined to ‘fuse’ with their thoughts, interpreting them as truths and absolutes. When we examine our thoughts with objectivity, we are no longer fused with the thoughts and can contemplate a much broader view. Yes we may have just messed something up majorly, but does this mean we are completely hopeless or useless? Our deeper self is able to see that while no one is perfect, we all have our weaknesses, but, overall we have many good aspects and strengths too. We might still feel upset that we have done something regrettable, or failed at something, but that is very different from the feeling that comes when we are fusing with a thought that we are worthless or completely hopeless. When you are trying to un-fuse from unhelpful thoughts, take a deep breath and try to feel more present in your body, and less invested in your head. It helps to be looking at the thoughts from the outside in rather than from a point of complete enmeshment with our mind, in that moment. While these ideas may seem very simple, in reality it can be difficult to change long established patterns and habits. Psychologists know many clever tricks to help retrain any mean or negative habits of the mind. Having some sessions with a psychologist can greatly assist to achieve long term changes to our relationship with ourselves, and in turn, greatly reduce symptoms of anxiety and depression. It’s a whole new perspective that can help you achieve greater power and control over symptoms, and to build your feelings of peace and contentment in life.