Department of Mental Health: Handling Anxiety, Stress and Fear

Handling Anxiety, Stress and Fear

In this current environment of ever increasing tensions concerning the possibility of war and heightened threats of domestic terrorism against American citizens, Commissioner Philip Endress and the Department of Mental Health would like to present information on anxiety, stress, and fears you may find helpful. We have also identified local resources and additional web sites to assist you with further information and/or linkage to community based services.

Fear

Everyone has experienced feeling afraid of something. Fear has a legitimate function since it alerts us to something that could possibly be harmful. Usually, we are able to assess the situation and see if there is any real danger, then take steps to deal with the problem. However, sometimes our fear interferes with activities of daily living. We may have a restless sleep, difficulty concentrating or loss of appetite. This is often frustrating because we think of our fear as unrealistic but remain hampered by it.

Here are five (5) suggested steps for handling fear:

Get clear in your mind what it is that you are afraid of;
Become aware of your self-talk. What are you saying to yourself that scares you?;
Exaggerate the bad consequences you fear. Begin to recognize that you were probably already exaggerating and did not know it and that what you feared is indeed an exaggeration already;
Visualize yourself still being afraid, but handling the situation in an acceptable manner;
Gradually expose yourself to the fearful situation by doing things that more and more closely approximate what you fear.

It is often helpful to talk to a close friend or family member about your fears. As is often the case, fears may disappear after a conversation with someone you trust.

Anxiety

Most people experience some level of anxiety as part of everyday living. When anxiety seems persistent and overwhelming, it can interfere with daily functioning.

Anxiety Disorders are serious medical illnesses that affect approximately 19 million American adults. Unlike the relatively mild, brief anxiety caused by a stressful event such as a speech before a large audience or the first day on the job, anxiety disorders are chronic, relentless, and can grow progressively worse if not treated. Fortunately, most people with Anxiety Disorders can be helped to recover.

There are several categories of Anxiety Disorders including:

Generalized Anxiety Disorder characterized by excessive, unrealistic worry that lasts over 6 months. Symptoms may include trembling, insomnia, dizziness and irritability;
Obsessive-Compulsive Disorder characterized by persistent, recurring thoughts that exaggerate anxiety or fears;
Panic Disorder characterized by severe distress that may make an individual feel like they are having a health problem or are losing control;
Post Traumatic Stress Disorder can be followed by a traumatic event such as a sexual or physical assault, the unexpected death of a loved one, or a disaster. Symptoms may include sleep deprivation, irritability or poor concentration;
Social Anxiety Disorder is characterized by extreme anxiety about being judged by others or behaving in a way that might cause embarrassment. Symptoms may include heart palpitations, faintness and blushing.

How to Get Help for Anxiety Disorders:

Effective treatments for Anxiety Disorders including medications and psycho-social treatment are available and if someone has symptoms, a visit to the family physician is usually the best place to start. A physician can help determine whether the symptoms are due to an anxiety disorder, some other medical condition, or both. Where indicated, a referral to a qualified mental health professional may be beneficial.

Stress

Stress is defined as:

Anything that stimulates you and increases your level of alertness;
A non-specific response of the body to any demand placed on it.

Sources of Stress:

Environment - weather, traffic, noise;
Social - deadlines, financial problems, job interviews, disagreements;
Physiological - illness, aging, lack of exercise, poor nutrition;
Thoughts - how your brain interprets and translates complex changes.

Your personality can affect the way in which you experience stress. Aspects of personality that can cause stress are:

Perfectionism, where extreme or impossibly high standards can cause stress;
Excessive self-effacement where constant attention to the needs of others can lead to dissatisfaction when no one looks after your needs;
Anxiety where you are concerned that circumstances are out of control.

What you can do to manage your stress:

Diet. Try to eat regularly. Limit your intake of sugar, caffeine and alcohol. Alcohol and drugs may postpone some reactions and can actually make them worse.
Rest and Relaxation. Maintain a regular schedule that allows for adequate amounts of sleep and relaxing, stress-reducing activities.
Physical Activity. Exercise is one of the best ways of reducing stress.
Support Systems. Talking with others about your reactions to stress does help.
Support from Others. Offering support to others can help you recover from a particularly stressful situation.

Management of the emotional impact of stress takes time and involves different feelings. While we know there is a wide range of common, normal reactions to experiences of stress, we also know that each person may not have exactly the same feelings or reactions. Sometimes feelings can change quickly or seem to go from one extreme to another. Try to be understanding of yourself and those you care about, and recall that you may not have the same feelings, or have them at exactly the same time. Reactions may be cognitive, physical, behavioral or emotional. Stress reduction takes time, but will take place when you provide adequate self care and elicit support.

Alleviating Children's Fears

Given the heightened attention we all have to anxiety, stress and fear in today's climate, it is most important that we be particularly sensitive to the needs of our children who may have not yet developed the cognitive abilities to process information and manage their emotions effectively.

Here are some helpful tips for assisting children with their fears:

Continuously reassure your children that you will help to keep them safe;
Overexposure to the media can be traumatizing. Turn off the TV when appropriate particularly with young children and for older children watch the news with them;
Be aware that your child's age will affect his or her response. Adolescents in particular may be hard hit by major traumatic events such as Columbine or 9/11;
Calmly express your emotions. Remember that a composed demeanor will provide a greater sense of security for your child;
Give your children extra time and attention;
Let your children ask questions, talk about what is happening and express their feelings;
Keep regular schedules for activities such as eating, playing and bed times to maintain a sense of security and normalcy;

In all cases where anxiety, stress and fear affect your everyday lifestyle, speak with your primary care physician or a mental health professional to assess the degree to which your anxiety or stress is impacting on the quality of your life and the appropriateness for a course of treatment. Remember anxiety and stress can be treated and managed effectively.

Resources:

The following are contact points for access to mental health information, services and assistance:

Erie County Department of Mental Health - Call the general number 858-8530 for linkage to community based behavioral health agencies in your area or visit our website at www.erie.gov/health/mental health.

Erie County Medical Center - Comprehensive Psychiatric Emergency Program provides services 24 hours a day, 7 days a week under the on-site direction of an attending psychiatrist. Services include psychiatric triage screening, crisis intervention, extended observation capacity in lieu of inpatient admission, discharge and follow up services. The phone number is 716-898-3465.

Mental Health Association - Provides comprehensive information and referral for mental health services. The phone number is 716-886-1242 or visit their website at eriemha.org.

American Red Cross - Emergency services. The phone number is 716-886-7500.

Central Referral Service - Provides a directory of community resources and services. The phone number is 716-851-5555.

National Institute for Mental Health - Visit their website at nimh.nih.gov for information regarding all areas of mental illness and treatment.

National Institute on Alcohol Abuse and Alcoholism. Visit their website at niaa.nih.gov for information on alcohol abuse and treatment.

"Mental Illness is Treatable - Treat It That Way"

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