Anxiety and Anxiety Disorder Awareness: Helping Hands, Healing Hearts

Introduction

Welcome to Echoes of Silence. In this guide, we'll differentiate between everyday anxiety and anxiety disorders, offer practical tips on supporting those with anxiety disorders and explore valuable resources. Let's journey together towards understanding and healing. 

Read till the end to know the burdens on my heart for you or a friend struggling with this disorder.

Story Time

In bustling Lagos, Ngozi grapples with anxiety. Initially, it's just pre-meeting jitters or social worries. But over six months, it worsens. Daily tasks trigger panic attacks. She withdraws from loved ones. Finally, she seeks help and discovers it's not just everyday anxiety—it's a disorder. This story highlights the importance of recognising when anxiety crosses the line and seeking professional support.

Difference Between Everyday Anxiety and Anxiety Disorder

Feeling anxious from time to time doesn’t mean you have an anxiety disorder. Remember that anxiety is a natural and universal human response. It is a feeling or worry about future events. For example; that uneasy feeling that you have before a big test or meeting new people or that jittery feeling and restlessness that you experience while waiting for important news. Anxiety is characterized by stress, worry, tension and alertness.

Let us deviate for a bit and answer the question: How does it differ from fear? 

Fear is a response to an immediate threat or danger, such as encountering a wild animal or even a cockroach for some ladies like myself or being in a dangerous situation like being robbed at night or having a gun pointed at your head. Anxiety is caused by focusing on events that are yet to happen. 

What is an anxiety disorder? 

People may use the word “anxiety” more often to refer to anxiety disorder which is what I knew it as before I embarked on this study. Regardless, anxiety disorder goes beyond the typical anxiousness. Anxiety disorders are diagnosed by a mental health professional based on specific criteria. I identified types of anxiety disorders last week. Now let us contrast between everyday anxiety and anxiety disorders:

Aspect	Everyday Anxiety	Anxiety Disorder
Duration	Short-lived, temporary (lasts only as long as the specific stressor or problem persists)	Persistent, lasting for at least 6 months
Severity	Mild to moderate	Severe, often debilitating
Triggers	Typically proportional to specific events or situations	Can occur without specific triggers or in response to minor stressors
Impact on Functioning	Minimal interference with daily activities	Significant disruption to work, relationships, and daily life
Physical Symptoms	Occasional mild physical symptoms (e.g., sweating, rapid heartbeat, muscle tension or dry mouth)	Intense and frequent physical manifestations (e.g., panic attacks, headaches or muscle soreness) in addition to the symptoms of regular anxiety
Seeking Help	Often manageable without professional intervention. Coping strategies like deep breathing, and relaxation techniques are usually effective	Requires professional help for accurate diagnosis and treatment (therapy, medication)

How to help people with anxiety disorder

1. Educate yourself: To better comprehend what they are going through and to be prepared in the event of a panic attack or incapacitating withdrawal, educate yourself on the signs and causes of anxiety disorders. 

2. Offer Support: Be patient, empathetic, and non-judgmental. Encourage open communication and validate their feelings.

3. Listen Actively: Give them your undivided attention while they share their worries and anxieties. They feel as though their value has been acknowledged as a result. 

4. Encourage treatment: It is important to get professional help from a therapist or counsellor who specialises in anxiety disorders, even though you might be able to assist them to some extent by researching the disease. One way to reassure them that everything will be alright is to go with them to the appointment when possible.

5. Practice self-care: In addition to making every effort to support a loved one, you should practise self-care to look after yourself. Only when you are in good bodily and mental health will you be able to assist them as best you can. Try exercises, relaxation techniques and healthy lifestyle habits.

6. Set limitations: Recognise your boundaries. Not all of their issues can be resolved by you. Promote self-help, but know when to seek expert assistance. Always seek out expert assistance. 

7. Express Concern: Even while you might be unable to lessen the severity of a panic attack, you could still be there and offer comfort. Express concern as soon as you notice them stepping away from things they used to enjoy doing or that are necessary for their future. For example; I've seen that you no longer engage in this pastime, which you used to adore and which is crucial to your development. Please tell me what's wrong and confide in me. You'll return to active listening by doing this. 

In Nigeria, several organisations provide support for individuals dealing with anxiety disorders:

1. Mentally Aware Nigeria Initiative (MANI): MANI is a non-profit organisation dedicated to promoting mental health awareness and providing support for those affected by mental health conditions, including anxiety disorders. They offer 24/7 helplines, online support groups, and educational resources. Their platform is a valuable resource for those seeking help and information. For more information, you can visit the MANI website. If you or someone you know needs assistance, consider reaching out to MANI.

2. Therapy Apps: Mobile applications like Psycare, HelplineNG, and Talkspace offer convenient access to therapy and mental health support services for individuals dealing with anxiety disorders in Nigeria.

3. The Olive Prime Psychological Services: This mental health facility provides a range of services, including individual and group therapy, psychiatric assessments, and counselling for individuals dealing with anxiety disorders. They have branches in Lagos, Abuja, and other major cities in Nigeria.

In addition to organisations, there are valuable resources for understanding and managing anxiety disorders. Some helpful ones are:

1. Anxiety and Depression Association of America (ADAA): They offer videos, blog posts, webinars, tips for managing stress and anxiety, screening tools, and more. They also provide a wealth of resources related to Generalized Anxiety Disorder (GAD). Access their helpful resources.

2. Other Resources: Check out resources from the Centre for Addiction and Mental Health (CAMH) or the National Institute of Mental Health (NIMH).

Burdens on my heart

It weighs heavily on my heart to know that while these resources can offer support, true healing often requires more than just human intervention. Without the guidance of the Great Physician, our efforts may fall short. I don't aim to impose my beliefs on you, but I feel compelled to share the truth I've found in Jesus Christ. He offers healing for all ailments, including anxiety disorders. By embracing His life and claiming His promises of healing through faith, we can experience breakthroughs, whether instant or gradual. Delving into His teachings, found in the Bible, can gradually ease our worries. While seeking professional help and medication are valid options, placing our trust solely in them overlooks the ultimate healer, Jesus Christ, who offers more than physical restoration—he offers salvation for the soul.

My three favourite scriptures that assure the new man (female or male born again) in Christ of healing are:

Matthew 8:17 (AMP)- so that He fulfilled what was spoken by the prophet Isaiah: “He Himself took our infirmities [upon Himself] and carried away our diseases.”

1 Peter 2:24 (NKJV)- who Himself bore our sins in His own body on the tree, that we, having died to sins, might live for righteousness—by whose stripes you WERE healed. (emphasis added)

Isaiah 53:5 (NKJV)- But He was wounded for our transgressions,

He was bruised for our iniquities;

The chastisement for our peace was upon Him,

And by His stripes, we ARE healed. (emphasis added)

Hallelujah, it is a done deal. Don’t hope for healing. Claim your healing if you are in Christ.

References

Dibdin, E. (2021, September 14). How to Help Someone with Anxiety: 6 Ways. Psych Central. https://psychcentral.com/anxiety/how-to-help-someone-with-anxiety#listen

Lindberg, S. (2023). How to Help a Friend or Loved One With Anxiety. Verywell Mind. https://www.verywellmind.com/how-to-help-someone-with-anxiety-5089005

McGuire, J. (2020). How to Help Someone with Anxiety. Hopkins Medicine. https://www.hopkinsmedicine.org/health/treatment-tests-and-therapies/how-to-help-someone-with-anxiety

Pugle, M. (2024, March 25). Anxious or Anxiety Disorder? Here’s How to Tell the Difference. EverydayHealth.com. https://www.everydayhealth.com/anxiety-disorders/are-you-just-feeling-anxious-or-do-you-have-an-anxiety-disorder/#anxiousness

Telloian, C. (2021, November 17). Anxious vs. Anxiety: When Does Anxiety Become a Problem? Psych Central. https://psychcentral.com/anxiety/anxious-vs-anxiety#anxiety-vs-anxiousness

A Simple Guide to Understanding Anxiety Disorder

 

Introduction

Anxiety disorder is a widespread mental health problem that impacts millions of individuals globally. In this guide, we’ll explore the various aspects of anxiety, including its definition, statistics, symptoms, causes and treatment options.

Understanding anxiety

Anxiety is the body's natural response to stress, triggered by the anticipation of future events. It manifests as a feeling of unease or apprehension about what lies ahead. For example, individuals may experience anxiety and worry before a job interview, when giving a speech on the first day of class, or when meeting someone they like for the first time.

It becomes a disorder if the feelings of anxiety are extreme, last for at least 6 months and affect day to day activities. Types of anxiety disorders include generalized anxiety disorder, social anxiety disorder (social phobia), panic disorder, illness anxiety disorder, agoraphobia, specific phobias and separation anxiety disorder etc. A person can have more than one anxiety disorder. Factors contributing to anxiety include genetic predisposition, brain chemistry, personality, and life experiences.

Statistics (A closer look)

According to the World Health Organization (WHO), anxiety disorders rank among the most prevalent mental health conditions worldwide, impacting over 3.6% of the global population. With the onset of the COVID-19 pandemic, anxiety and depression rates surged across Africa, including Nigeria. A systematic review revealed staggering statistics, indicating that during the pandemic, anxiety and depression prevalence rates in Africa reached approximately 47% and 48%, respectively. Particularly concerning was the reported anxiety prevalence among frontline nurses in Nigeria, which soared to 88.5%. Furthermore, among adolescents in Nigeria, anxiety disorders were prevalent, with social phobias emerging as the most common subtype, affecting 6.6% of the population.

Symptoms

Physical Symptoms:

• Restlessness
• Uneasiness, nausea, or cramps
• Sleep-related problems (excessive sleep or sleeplessness)
• Cold or sweaty hands or feet (sweating)
• Numbness in the hands or feet
• Shortness of breath
• Increased heart rate
• Breathing rapidly (hyperventilation)
• Chest pain
• Dry mouth
• Hot flashes or chills
• Sudden trembling
• Dizziness
• Experiencing gastrointestinal problems 
• Feeling weak or tired (fatigue)

Psychological symptoms

• Sudden panic and fear
• Obsessions and compulsions
• Trouble concentrating or thinking about anything other than the present worry
• Having trouble sleeping
• Having difficulty controlling worry 
• Irritability 
• Unexplained hurts or pain

Behavioral Symptoms:

• Avoidance of fear-inducing situations (having the urge to avoid things that trigger anxiety)
• Compulsive behaviors (e.g., repetitive actions or rituals)
• Social withdrawal

Causes of Anxiety:

Biological Factors:

• Changes in brain chemicals and functioning
• Genetics: Family history (first degree relatives with an anxiety disorder like generalized anxiety disorder)
• Hormonal imbalance

Environmental Factors:

• Environmental stress
• Traumatic life events (accidents, divorce, loss of a loved one)
• Other medical conditions (heart problems, diabetes, depression, hyperthyroidism, chronic obstructive pulmonary disease etc.)
• Substance abuse
• Environmental concerns, such as child abuse
• Situations such as surgery or occupational hazards 

Personality Traits:

• Perfectionism
• Low self-esteem
• Excessive need for control

Treatment options

Please be aware that for an effective treatment plan, it is imperative to consult with a professional.

They are:

Professional psychological therapy:

• Counseling: For managing stress, overwhelming feelings, and life challenges.
• Psychotherapy: Helps address overwhelming emotions and anxiety.
• Cognitive Behavioral Therapy (CBT): A specialized form of psychotherapy that helps change thought patterns and behaviors.
• Exposure Therapy: Gradual exposure to feared objects or situations under controlled conditions to reduce anxiety.
• Mindfulness-Based Stress Reduction (MBSR): Teaches mindfulness techniques to manage stress and anxiety.

Medications: 

I won't be recommending any. Please see a doctor and don't self medicate

Self-Care:

• Diet: Consume foods rich in vitamin B and tryptophan. Consume a balanced diet. 
• Lifestyle Changes: Exercise, relaxation techniques (e.g., yoga, deep breathing, meditation), and adequate sleep.
• Avoid: Caffeine, alcohol, and excessive stress.

Conclusion

It's important to recognize that experiencing everyday anxiety, such as feeling embarrassed in social situations or worrying about significant life events, is a normal part of life. However, how we respond to these emotions is key. On the other hand, anxiety disorder, as outlined in this guide, presents with persistent and excessive symptoms that significantly impact daily functioning.

If you or someone you know is experiencing symptoms of anxiety disorder for at least six months and it's affecting everyday activities, seeking professional help or making lifestyle changes is crucial. In the next blog post, I’ll share valuable resources to support those dealing with anxiety disorders, identify how to help people with anxiety disorder and explicitly differentiate between everyday anxiety and anxiety disorder so stay tuned.

Remember, if you suspect a friend is struggling with anxiety disorder, be present for them, encourage them to seek professional help, and stay tuned for further guidance in our next blog post. Together, we can break the stigma surrounding mental health and ensure everyone has access to the support they need.

A voice of concern

Stigmatizing individuals with anxiety disorders is unjust. With proper treatment, they can develop effective strategies to navigate daily life. The information shared here aims to empower you to support yourself, a friend, or a family member. Please note that while I’m here to educate and advocate, I am not a mental health professional. Wishing you all the best on your journey. Blessings!

References

Anxiety and Depression Association of America. (2019). Understand the Facts | Anxiety and Depression Association of America, ADAA. Adaa.org. https://adaa.org/understanding-anxiety

Bello, U. M., Kannan, P., Chutiyami, M., Salihu, D., Cheong, A. M. Y., Miller, T., Pun, J. W., Muhammad, A. S., Mahmud, F. A., Jalo, H. A., Ali, M. U., Kolo, M. A., Sulaiman, S. K., Lawan, A., Bello, I. M., Gambo, A. A., & Winser, S. J. (2022). Prevalence of Anxiety and Depression Among the General Population in Africa During the COVID-19 Pandemic: A Systematic Review and Meta-Analysis. Frontiers in Public Health, 10. https://doi.org/10.3389/fpubh.2022.814981

Holland, K. (2018, September 19). Everything You Need to Know About Anxiety. Healthline; Healthline Media. https://www.healthline.com/health/anxiety#types

National Institute of Mental Health. (2023). Anxiety Disorders. National Institute of Mental Health; National Institute of Mental Health. https://www.nimh.nih.gov/health/topics/anxiety-disorders

Get a Good Quantity of Quality Sleep (A Wellness Wake-up Call)

Introduction

This was initially intended to be the focal point of the previous blog post, as mentioned in the earlier entry titled "Tips for Mental Health Care (1)." If you haven't had the chance to explore that post yet, I strongly recommend you visit it; I assure you, it's quite insightful. The reason for the slight detour was deeply rooted in my heartfelt desire to convey a crucial message to a dear friend grappling with thoughts of suicide. To that friend, I believe you're reading these words, and I want you to recognise that God acknowledges your pain. The motivation behind this divergence comes from a compelling sense that you are destined for greater things, even if that may not be evident in your current circumstances.

Importance of mental health care

1. Improved physical well-being
2. Productivity
3. Resilience against setbacks and adversity
4. Improved quality of life
5. Social contribution
6. Prevention of mental health conditions

Mental Health Care Tips continued

1. Embrace Self Compassion
2. Try gratitude journaling
3. Nurture Healthy Relationships
4. Establish Boundaries
5. Get a Good Quantity of Quality Sleep (A wellness Wake-Up Call)

Whether you're a dedicated university student burning the midnight oil, a multitasking working parent, or a committed single or engaged professional, if sleep deprivation is part of your routine, it's a red flag for your overall health, especially your mental well-being. Dear fellow wellness champions heed this important message: no matter how hectic life gets, prioritizing quality sleep is non-negotiable. While I may not fully grasp the intricacies of your daily grind, science unequivocally emphasises the significance of both the quality and quantity of sleep. To my fellow medical students, amidst the demanding journey, please prioritise getting the restorative sleep you deserve. Your health is your greatest asset!

The general guidelines for the recommended sleep amount according to age group are listed below:

• Newborns (0-3 months): 14-17 hours per 24 hours (including naps)
• Ages 4-12 months: 12-16 hours per 24 hours (including naps)
• Toddlers (1-2 years): 11-14 hours per 24 hours (including naps)
• Preschoolers (3-5 years): 10-13 hours per 24 hours (including naps)
• School-age children (6-12 years): 9-12 hours per 24 hours
• Teens (13-18 years): 8-10 hours per 24 hours
• Adults (18-65 years): 7-9 hours per 24 hours
• Adults (65 +): 7-8 hours per 24 hours

How does sleep deprivation affect your mental health?

Did you know that research showed that those who averaged 6 hours or less of sleep per night were about 2.5 times more likely to have frequent mental distress compared to those who slept more than 6 hours?

The interplay between sleep and mental health is a complex dance, where one can influence the other. While researchers are still unravelling the exact causes of certain psychological disorders, it's clear that changes in sleep patterns play a significant role. Have you ever heard the advice to “sleep on it” before making a decision? It is because adequate sleep is indispensable for optimal brain function, impacting memory, concentration, and emotional regulation. In the delicate balance of mental well-being, veering away from the norm can lead to challenges.

Quality sleep (how well you sleep) is crucial for emotional regulation. Depriving yourself of adequate sleep may contribute to the prevalence of irritability and anger in Nigeria (just a thought on the side).

According to the Sleep Foundation, good sleep quality is defined by the following characteristics:

• You fall asleep soon after getting into bed, within 30 minutes or less.
• You typically sleep straight through the night, waking up no more than once per night.
• You’re able to sleep the recommended amount of hours for your age group.
• You fall back asleep within 20 minutes if you do wake up.
• You feel rested, restored, and energized upon waking up in the morning.

When sleep-deprived, your emotional resilience takes a hit, making it challenging to navigate stressors. This, in turn, may manifest in various mood alterations, including heightened irritability, feelings of anxiety, depression, and increased anger and aggression. Research has shown a correlation between sleep and the correct functioning of the amygdala, the region of the brain that is associated with emotional processes.

I've noticed a direct link between my mood and the quality of my sleep. There are times when I find myself easily angered or irritated, and occasionally, a sense of sadness lingers without any apparent reason. Have you, too, been grappling with mood alterations?

Consider this gentle nudge: prioritise the quantity and quality of your sleep. It's not merely about getting a good amount of sleep; it's about embracing the rejuvenating power of undisturbed, consistent sleep patterns.

Poor sleep could also exacerbate the symptoms in individuals with bipolar disorder (more on this in future blog posts) and trigger mania, psychosis, or paranoia in susceptible individuals.

Beyond mental health, inadequate sleep is linked to various unfavourable physical health consequences, including heart disease and type 2 diabetes

Conclusion

By acknowledging the intricate relationship between mental health and quality sleep, prioritizing an ample amount of rest becomes indispensable. This commitment extends beyond enhancing optimal brain function; it encompasses memory consolidation, heightened concentration, emotional regulation and overall physical health.

If sleep issues persist, consider seeking professional assistance for effective resolution. Remember, your mental health deserves the same level of priority as your physical well-being. With the right actions taken in the right way, you pave the way for enduring mental well-being.

References

Blackwelder, A., Hoskins, M., & Huber, L. (2021). Effect of Inadequate Sleep on Frequent Mental Distress. Preventing Chronic Disease, 18(18). https://doi.org/10.5888/pcd18.200573

Centres for Disease Control and Prevention. (2022, September 14). CDC - How Much Sleep Do I Need? - Sleep and Sleep Disorders. CDC; CDC. https://www.cdc.gov/sleep/about_sleep/how_much_sleep.html

Cherry, K. (2023, January 23). What Effect Does Sleep Have on Mental Health? Verywell Mind. https://www.verywellmind.com/how-sleep-affects-mental-health-4783067

OptimumSleep. (2021, March 21). How Much Sleep Do You Need For Your Age? OptimumSleep. https://optimumsleep.com/recommended-sleep-by-age

Suni, E. (2020, December 17). Sleep Quality: How to Determine if You’re Getting Poor Sleep. Sleep Foundation. https://www.sleepfoundation.org/sleep-hygiene/how-to-determine-poor-quality-sleep

You are significant! (A letter to my suicidal friend)

 

You are significant! (A letter to my suicidal friend)

Dear Friend,

It feels like an eternity since someone genuinely cared about your feelings. Even when they claim to listen, their words of reassurance ring hollow, telling you everything will be fine. You've concealed the shards of glass piercing your heart for far too long. The storm outside mirrors the turmoil within, fuelled by an addiction that makes you question your worth.

An unsettling echo whispers that you're a burden, even to the friend who's carried the weight with you. Life itself seems to lose its value, with a haunting refrain suggesting that your absence would improve the world. Amidst the daily chaos of your parents' fights, you remain invisible, unnoticed.

In the classroom, your thoughts seem to echo in the void of indifference. Despite a lifetime of serving God, your father's eventual passing leaves you questioning, "Why me?" If I haven't quite captured the intricacies of your heartbreak and struggles, I urge you to stay with me as you read on.

You are significant! In the darkest moments, remember, there's a glimmer of hope waiting for you. Though the struggle may feel overwhelming now, tomorrow holds the promise of something better. It's okay if you can't fully fathom why you're fighting this battle; each challenge is a forge shaping your strength.

A cherished book I turn to daily imparts a profound truth: adversity begets endurance, and endurance moulds the character's maturity. I hear you questioning if you've endured enough, hesitant to continue in a seemingly unjust and harsh world. I want to assure you—the world needs you. Deep within you lies something the world's adversaries don't want you to discover, a radiant essence waiting to be tapped into.

You were purposefully created to be a beacon, radiating the light of Christ. Yes, the world has fallen, and you may have been scarred by the cruelty of others or circumstances beyond your control. In your battle, please know, you are not alone.

Cease carrying your burdens in solitude. This Jesus, of whom I speak in reverence, invites you to relinquish all your cares to Him and to trust that He will graciously handle them. No human cares for you as profoundly as He does. In those moments of overwhelming emotions, when His presence is your companion, seize the opportunity to bask in His boundless love. Pour out your heartache to Him, for His compassion knows no bounds.

You are an extraordinary blend of brilliance, humour, intelligence, and courage. Despite facing formidable challenges, you stand resilient, earning my admiration beyond measure. Nurture your mental well-being and unlock the immense potential within you by actively seeking growth and self-discovery.

Wrap yourself in the boundless love of Christ, finding your true worth in His timeless words. Open up to trusted individuals around you, carefully chosen instruments meant to aid you on your journey. Approach life one step at a time, and don't forget to shower yourself with love.

As a persistent voice whispers that the world might be better without you, drown it out by asserting that you hold a wealth of gifts meant to enrich the world. While the journey may seem daunting, resist the lies that urge you to surrender. Always remember, you are significant!

5 free suicide helplines in Nigeria if you or someone you know is at risk:

SURPIN Helpline Nigeria- is a 24-hour helpline giving counselling, support, and referral services for persons facing depression, anxiety, substance use, and suicidal thoughts in Nigeria, with counsellors fluent in Hausa, Igbo, and Yoruba. Call them on tel:080 0078 7746

Mentally Aware Nigeria Initiative (MANI): This platform offers free, confidential, 24/7 support to young people in Nigeria who are dealing with emotional problems like anxiety, depression, eating disorders, family problems, bereavement, loneliness, relationships, stress, self-harm, suicide, and trauma. They can be found on every social media network.

The Human Development Initiative is a nonprofit organisation that provides all Nigerian residents with compassionate, discreet, and cost-free phone support. They have amiable, sympathetic, and encouraging volunteers. Regardless of age, gender, beliefs, or ethnicity, HDI supports individuals in all these categories. You can reach them on their website, via SMS, or by calling 0808 0551 376.

The Cece Yara 24-Hour Child Helpline is intended for children and teenagers who have experienced sexual abuse. The trained experts who work at the Cece Yara 24-Hour Child Helpline provide information, support, and guidance to help stop or report child sexual abuse in Nigeria. In addition to offering referral services for other parts of the nation, they organise emergency help in Lagos State and Abuja.

Nigerian Suicide Prevention Hotline- For people who are contemplating suicide, Nigeria also has an emergency suicide prevention hotline. They provide 24/7 confidential support and guidance to young people who are struggling with suicidal thoughts, along with training programmes for local councils, medical professionals, and school personnel. Additionally, they involve volunteers and communities in suicide prevention initiatives. You can visit their website at https://nigeriasuicideprevention.com/ or call them at +234 806 210 6493, +234 809 210 6493, or +234 809 210 6493.

You can also reach out to me via echoesofsilencebyt@gmail.com

Love,

The Wellness Warrior.