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Anxiety

Anxiety is a natural human reaction to a perceived danger or threat. It involves a rush of adrenaline & other bodily changes that prepare your body to ‘fight, flight, or freeze’. This leads to heart racing, fast shallow breathing, tight chest, tense muscles, queasy stomach, sweaty palms & shaking.

Sometimes this reaction is helpful, e.g. if you see a snake while bush walking in Australia; but sometimes this reaction is unhelpful, e.g. when you need give a speech in front of people.

A bit of anxiety or worry is good as it helps you to stay safe, problem solve, achieve tasks, & look after yourself & your health. But too much anxiety can interfere with your life & day-to-day functioning.

Some people may experience panic attacks, generalised anxiety, social anxiety, heart- or health focused anxiety, specific fears of enclosed spaces, needles, MRIs or other medical procedures, or other forms of anxiety.

To learn more about anxiety go to https://www.healthnavigator.org.nz/health-a-z/a/anxiety/

Symptoms of anxiety range from mild to severe. They can come on suddenly, or build up gradually over time. They can include:

  • Feeling anxious, restless, nervous or on-edge
  • Not being able to stop or control worrying
  • Trouble sleeping or relaxing
  • Racing thoughts
  • On-going muscle tension or bodily aches & pains
  • Feeling afraid as if something awful may happen

There is no clear cause, but a combination of things can influence its development such as:

  • A family or personal history of anxiety
  • Traumatic or life threatening events
  • Negative experiences
  • Having an injury, disability or long-term health condition

Anxiety is common. About 1 in 4 New Zealanders experience anxiety. Among adults with congenital heart disease, research suggests 1 in 3 experience anxiety or depression. Sometimes anxiety & depression can occur together.

Heart-focused or cardiac anxiety is common among people with congenital heart disease. Remember, a bit of anxiety about your heart is good as it motivates you to look after yourself & your heart. But too much anxiety about your heart can be paralyzing and get in the way of enjoying your life. So, what are the signs?

  • Paying excessive attention to your heart beat
  • Constantly checking your pulse or monitoring for symptoms
  • Avoiding physical exertion or things that make your heart race
  • Fear that you will die when you notice changes in your body
  • On-going chest pain or symptoms despite normal test results
  • Worrying that doctors don’t believe your symptoms are real
  • Excessive reassurance-seeking from doctors, family or friends

Different people require different types of treatments. and it’s important to find out what works for you.

The next sections discuss the various different options that can help people suffering from anxiety.

  • Learn & practice diaphragmatic breathing
  • Learn & practice progressive muscle relaxation
  • Try mindfulness, meditation, or yoga
  • Follow a healthy lifestyle: eat well, move your body, get enough sleep, be smoke-free, limit alcohol & other drugs
  • Know your daily caffeine intake & experiment with reducing it
  • Learn about your heart condition, ask questions, or join a support group. Try: https://heartkids.org.nz/how-we-help
  • Write down your worries & ask yourself:
    • What is the worst case scenario? How likely is it to happen? If it does happen, how can I cope?
  • Talk to someone about your worries
  • Breakdown feared situations & face them one step a time to increase your confidence
  • Express your fears creatively through art, singing or dancing
  • Ask for help when you need it
  • Tell you doctor
  • There is help available on the phone on online:
  • Medication can be very useful for some people. Ask your GP or a psychiatrist.