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Materi Ansietas Inggris
Materi Ansietas Inggris
Panic disorder: People with this condition have feelings of terror that strike suddenly
and repeatedly with no warning. Other symptoms of a panic attack include sweating, chest pain,
palpitations (unusually strong or irregular heartbeats), and a feeling of choking, which may make
the person feel like he or she is having aheart attack or "going crazy."
Social anxiety disorder: Also called social phobia, social anxiety disorder involves
overwhelming worry and self-consciousness about everyday social situations. The worry often
centers on a fear of being judged by others, or behaving in a way that might cause
Problems sleeping
Shortness of breath
Heart palpitations
Dry mouth
Nausea
Muscle tension
Dizziness
The doctor bases his or her diagnosis on the patient's report of the intensity and duration of
symptoms -- including any problems with daily functioning caused by the symptoms -- and the
doctor's observation of the patient's attitude and behavior. The doctor then determines if the
patient's symptoms and degree of dysfunction indicate a specific anxiety disorder.
Medication: Drugs used to reduce the symptoms of anxiety disorders include antidepressants and anxiety-reducing drugs.
Psychotherapy: Psychotherapy (a type of counseling) addresses the emotional
response to mental illness. It is a process in which trained mental health professionals help
people by talking through strategies for understanding and dealing with their disorder.
Cognitive-behavioral therapy: This is a particular type of psychotherapy in which the
person learns to recognize and change thought patterns and behaviors that lead to troublesome
feelings.
Dietary and lifestyle changes.
Relaxation therapy.
Stop or reduce consumption of products that contain caffeine, such as coffee, tea, cola,
The symptoms of anxiety are sometimes not all that obvious as they often develop
gradually and, given that we all experience some anxiety at some points in time, it can be
hard to know how much is too much.
Some common symptoms include:
racing heart
snowballing worries
These are just some of a number of symptoms that may be experienced. If you are familiar with any of these
symptoms, check the more extensive list of symptoms common to the different types of anxiety disorders below. They
are not designed to provide a diagnosis for that you need to see a doctor but they can be used as a guide.
found that your anxiety made it difficult for you to do everyday activities (e.g. work, study, seeing friends and
family)?
If you answered yes to all of these questions, have you also experienced 3 or more of the following:
felt irritable
had trouble sleeping (e.g. difficulty falling or staying asleep or restless sleep)?
flying on an aeroplane
receiving an injection
Have you avoided a situation because of your phobia? For example, have you:
found it hard to go about your daily life (e.g. working, studying or seeing friends and family) because you are
trying to avoid such situations?
Social phobia
Specific phobias
Panic disorder
Within a 10 minute period have you felt 4 or more of the following:
sweaty
shaky
short of breath
choked
numb or tingly
scared of dying?
If you answered yes to all of these questions, have you also: felt scared, for 1 month or more, of experiencing these
feelings again?
Panic disorder
experienced or seen something that involved death, injury, torture or abuse and felt very scared or helpless?
found it hard to go about your daily life (e.g. work, study, getting along with family and friends)?
If you answered yes to all of these questions, have you also experienced at least 3 of the following:
thought less about the future (e.g. about career or family goals)?
had difficulties sleeping (e.g. had bad dreams, or found it hard to fall or stay asleep)
felt on guard
had repetitive thoughts or concerns that are not simply about real life problems (e.g. thoughts that you or
people close to you will be harmed)
Done the same activity repeatedly and in a very ordered, precise and similar way each time e.g.:
constantly washing your hands or clothes, showering or brushing your teeth
constantly cleaning, tidying or rearranging things at home, at work or in the car in a very particular
o
way
o
constantly checking that doors and windows are locked and/or appliances are turned off
felt relieved in the short term by doing these things, but soon felt the need to repeat them
found that these thoughts or behaviours take up more than 1 hour a day and/or interfered with your normal
routine (e.g. working, studying or seeing friends and family)?
Treatment
Effective treatment helps people with anxiety to learn how to control the condition so it doesnt control them. The type
of treatment will depend on the type of anxiety being experienced. Mild symptoms may be relieved with lifestyle
changes (e.g. regular physical exercise) and self-help (e.g. online e-therapies). Where symptoms of anxiety are
moderate to severe, psychological and/or medical treatments are likely to be required.
Research shows that psychological therapies are the most effective in helping people
with anxiety. However, if symptoms are severe, some medical treatments may be helpful.
Antidepressant medication
Some types of antidepressant medication can help people to manage anxiety, even if they are not experiencing
symptoms of depression.
Research indicates that when people have an anxiety disorder, there are specific changes that occur in the brain's
chemicals serotonin, noradrenaline and dopamine. Antidepressant medication is designed to correct the imbalance
of chemical messages between nerve cells (neurones) in the brain. Learn about the different classes of
antidepressant medication.
Benzodiazepines
Benzodiazepines (sometimes called sedatives) are a class of drug commonly prescribed in the short term to help
people cope with anxiety and panic attacks. Benzodiazepines reduce tension without making people drowsy but they
are not recommended for long-term use as they can be addictive. They may be useful for a short period of time (two
or three weeks) or if used intermittently as part of a broad treatment plan, but not as the first or only treatment.
Depression and anxiety can go on for months, even years, if left untreated, and can have
many negative effects on a person's life.
Whatever treatments are used, they are best done under the supervision of a GP or mental health professional. If you
have taken the first step and enlisted the help of your GP or another health professional, there are additional things
you might like to try to get your recovery underway.
Just remember that recovery can take time, and just as no two people are the same, neither are their recoveries.
Exercise
A number of studies have found that exercise is a good way to help prevent or manage mild to moderate depression
and anxiety. Research shows that keeping active can help lift mood, improve sleep, increase energy levels, help
block negative thoughts and/or distract people from daily worries, increase opportunities to socialise, and generally
increase wellbeing. Exercise may also change levels of chemicals in the brain, such as serotonin, endorphins and
stress hormones.
Diet
Food can play a vital role in maintaining mental health as well as physical health. In general, eating a nourishing diet
gives people an overall sense of wellbeing. There are also some specific nutritional strategies that can help improve
mood, maintain healthy brain functioning and help people with depression and anxiety.
Relaxation training
Relaxation training is used as a treatment for anxiety. Because anxiety can lead to depression, it may reduce
depression as well. People with anxiety are thought to have tense muscles. As relaxation training helps to relax
muscles, it may also help to reduce anxious thoughts and behaviours. Relaxation training may also help people feel
as if they have more control of their anxiety.
There are several different types of relaxation training. The most common one is progressive muscle relaxation. This
teaches a person to relax voluntarily by tensing and relaxing specific groups of muscles. Another type of relaxation
training involves thinking of relaxing scenes or places. Relaxation training can be learned from a professional or done
as self-help. Recorded instructions are available for free on the internet or they can be bought on CD and/or MP3.
E-therapies
E-therapies, also known as online therapies or computer-aided psychological therapy, can be just as effective as
face-to-face services for people with mild to moderate anxiety and depression.
Cognitive behaviour therapy (CBT) and behaviour therapy are helpful for anxiety and depression when delivered by a
professional. The structured nature of these treatments means they are also well suited to being delivered
electronically.
Most e-therapies teach people to identify and change patterns of thinking and behaviour that might be keeping them
from overcoming their anxiety or depression. An individual works through the program by themselves, and although
e-therapies can be used with or without help from a professional, most programs do involve some form of support
from a therapist. This can be via phone, email, text or instant messaging, and will help the person to successfully
apply their newly learnt skills to everyday life.
This online mode of delivery has several advantages. It:
is easy to access
You can visit the Australian Government's mindhealthconnect website to find a library of online programs.
Other approaches
It's not uncommon for people with depression or anxiety to try to manage the illness themselves. It's important to
know that while there are other non-medical or alternative treatment approaches available, these may differ in
effectiveness. Some non-medical treatments have undergone scientific testing and there's no harm in trying them if
the depression or anxiety is not severe or life threatening.
The beyondblue booklets, A guide to what works for depression, A guide to what works for anxiety and A guide to
what works for depression in young people (links below), provide a summary of what the scientific evidence says
about each treatment.
However, when a treatment is shown to have some effect in research, this does not mean it is available, used in
clinical practice, will be recommended or will work equally well for every person. There is no substitute for the advice
of a mental health practitioner, who can advise on the treatment options available. The best approach is to try a
treatment that works for most people and that you are comfortable with. If you do not recover quickly enough, or
experience problems with the treatment, then try another.
Encouraging people to recognise the difference between productive and unproductive worries, teaching
people how to let go of worries and solve problems.
Teaching relaxation and breathing techniques, with muscle relaxation in particular, to control anxiety and the
physical symptoms of tension.
CBT can be conducted one-on-one with a professional, in groups, or online (see E-therapies, below). CBT is often
combined with behaviour therapy.
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provides support in the form of a coach. The program includes six free sessions tailored to your individual
needs.
Behaviour therapy
Behaviour therapy is a major component of cognitive behaviour therapy (CBT). However, it is different to CBT
because it focuses exclusively on increasing a person's level of activity and pleasure in their life.
Anxiety problems often persist because the person avoids fearful situations. Avoiding these situations means that the
person does not have the opportunity to learn that he/she can actually cope with the fear. Behaviour therapy for
anxiety relies mainly on a treatment called 'graded exposure'. There are a number of different approaches to
exposure therapy, but they're all based on exposing people to the specific things that make them anxious. The person
learns that their fear will diminish without having to dodge the need to avoid or escape the situation and that their
fears about the situation often do not come true or are not as bad as they thought.
E-therapies
E-therapies, also known as online therapies or computer-aided psychological therapy, can be just as effective as
face-to-face services for people with mild to moderate anxiety. CBT and behaviour therapy are helpful for anxiety
when delivered by a professional. The structured nature of these treatments means they are also well suited to being
delivered electronically.
Most e-therapies teach people to identify and change patterns of thinking and behaviour that might be keeping them
from overcoming their anxiety. An individual works through the program by themselves, and although e-therapies can
be used with or without help from a professional, most programs do involve some form of support from a therapist.
This can be via telephone, email, text, or instant messaging, and will help the person to successfully apply what they
are learning to their life.
This online mode of delivery has several advantages. It:
is easy to access
You can visit the Australian Government's mindhealthconnect website to find a library of online programs.
To find out about other psychological treatment approaches and the level of evidence behind them,
download A guide to what works for anxiety.