Palliser Primary Care Network

Anxiety and your Health

Lilly Laurent
June 1, 2023

Anxiety is an experience most of us are familiar with. It was first suggested to be a concern in ancient Greece when a happy life meant a “mind free of worry…and fears about the future”. (1) While anxiety often has a negative connotation, it is the body’s natural response (fight-flight-freeze) to keep you safe. The goal should not be to eliminate it.

A February 2023 study found that 10% of Canadians struggle with high anxiety (2). It becomes an issue when its frequency and intensity interfere with daily life. Physical symptoms (e.g. increased heart rate, rapid breathing and racing thoughts) can lead to unhelpful habits like socially isolating, insomnia, focusing on the past and worrying about the future (3).

Various remedies, from herbs and balms to electroshock therapy, have been used to treat anxiety (4). Today, Cognitive Behavior Therapy (CBT) and pharmaceuticals are broadly recognized as the most effective strategies for addressing anxiety. (5) CBT is an umbrella term used for many different forms of therapies focused on shifting unhelpful thinking patterns and behaviors (6).

We have about 6,000 thoughts a day (7). The goal of CBT is to increase your awareness and, instead of reacting automatically to unhelpful thoughts, slow the process down. By validating your feelings, managing your physical symptoms and challenging your thoughts, you can better choose your response and change your behavior.

Helpful ways to manage anxiety include:

• Maintaining a daily wake/sleep routine (explore mysleepwell.ca for information and tips to improve your sleep)
•  Connecting with others (as simple as greeting the clerk at the grocery store)
•  Finding something you like to do and engaging in that
•  Being physically active
•  Eating a healthy diet
• Spending time outdoors
•  Being curious
•  Practicing deep breathing daily

Helpful information and tips for managing anxiety can be found at:
https://helpguide.org/