Feeling nervous before a major life event is normal. However, for 3.4 million Australians (17.2%)each year, anxiety does not switch off when the stressor passes (Australian Bureau of Statistics, 2023). Instead, the brain's threat system remains stuck on high alert.
Pioneering anxiety researcher Professor David H. Barlow defines anxiety as a future-oriented state in which we feel unable to predict or control upcoming events (Barlow, 2002). Flooded with adrenaline and cortisol, the body reacts as if danger is happening right now.
“In anxiety disorders, there is a systematic overestimation of the probability and severity of feared events, paired with an underestimation of one's own coping resources.”
How Anxiety Impacts You and Why It Feels So Debilitating
Chronic anxiety affects every part of daily life:
- Body: Racing heart, chest tightness, dizziness, stomach upsets, jaw and shoulder tension, and broken sleep.
- Mind:Relentless “what-if” thoughts, brain fog, indecision, and constant scanning for what could go wrong.
- Daily life: Avoiding social plans, meetings, driving, or difficult tasks just to get temporary relief.
Over time, avoiding triggers traps you in a debilitating cycle. Each avoidance teaches the brain that the situation was unsafe, shrinking your confidence, career, and relationships.
Psychological First Aid: Responding to an Anxiety Spike
When panic hits, logical self-talk is hard because adrenaline dampens the thinking brain. Calm the body first using these four steps:
- Name the wave: Say quietly, “My body is having a false alarm. This is uncomfortable, not dangerous, and it will pass.”
- Extend your exhale (4-6 breathing): Inhale gently through your nose for 4 seconds, then exhale slowly for 6 seconds for two minutes to activate your vagus nerve.
- 5-4-3-2-1 Grounding: Name 5 things you can see, 4 things you can physically feel, 3 things you can hear, 2 things you can smell, and 1 sip of water or taste.
- Cold temperature reset: Splash cold water on your face or hold a cool pack to your cheeks for 20 seconds to trigger the mammalian dive reflex and slow your heart rate.
Evidence-Based Actions for Lasting Relief
In a review of 269 meta-analyses, Professor Stefan G. Hofmann and colleagues confirmed that Cognitive Behaviour Therapy (CBT) is the gold standard for retraining anxious thought patterns (Hofmann et al., 2012).
Paired with gradual exposure, therapy helps you gently face feared situations so your brain builds new safety memories. As UCLA researcher Professor Michelle G. Craske notes:
“Exposure therapy is not about erasing fear; it is about building powerful new secondary learning that inhibits the original fear association.”
Alongside CBT, Acceptance and Commitment Therapy (ACT), EMDR, reducing caffeine and alcohol, and regular movement all help reset a sensitised nervous system.
Where to Seek Help
Emergency: If you or someone else is in immediate danger, call 000 or go to your nearest hospital emergency department.
Lifeline Australia
24/724/7 crisis support via phone, text (0477 13 11 14), and online chat.
Beyond Blue
24/7Free, confidential counselling and evidence-based resources for anxiety and depression.
13YARN
24/7Free, confidential 24/7 crisis line for Aboriginal and Torres Strait Islander people.
MindSpot Clinic
Mon-SatGovernment-funded free online assessment and therapist-guided anxiety courses.
THIS WAY UP
Online CBT programs developed by psychiatrists and clinical psychologists at St Vincent's Hospital Sydney.
Medicare Mental Health
Mon-FriAustralian Government service connecting you with free or low-cost mental health support.
Book with Forward Mind Psychology
Our AHPRA-registered psychologists offer evidence-based Mental Health Counselling in Wheelers Hill and via Telehealth. Medicare rebates of $98.95 per session apply with a GP Mental Health Care Plan.
Frequently Asked Questions
What is the difference between normal worry and an anxiety disorder?
Everyday worry eases once a stressful situation passes. An anxiety disorder involves persistent fear or tension that lasts for weeks or months, causes physical symptoms, and interferes with daily life.
What should I do first during an anxiety or panic attack?
Slow your exhale (inhale for 4 seconds, exhale for 6 seconds), use the 5-4-3-2-1 sensory grounding exercise, and remind yourself that panic is a temporary adrenaline surge, not a medical emergency.
Can I claim a Medicare rebate to see a psychologist for anxiety?
Yes. With a referral and Mental Health Care Plan from your GP, eligible Australians can claim a Medicare rebate for up to 10 individual psychology sessions per calendar year.
References
- Australian Bureau of Statistics (ABS) (2023). National Study of Mental Health and Wellbeing, 2020-2022. ABS Canberra. Source
- Beck, A. T., Emery, G., & Greenberg, R. L. (2005). Anxiety Disorders and Phobias: A Cognitive Perspective. Basic Books.
- Barlow, D. H. (2002). Anxiety and Its Disorders: The Nature and Treatment of Anxiety and Panic. Guilford Press.
- Craske, M. G., Treanor, M., Conway, C. C., Zbozinek, T., & Vervliet, B. (2014). Maximizing exposure therapy: An inhibitory learning approach. Behaviour Research and Therapy, 58, 10-23. Source
- Hofmann, S. G., Asnaani, A., Vonk, I. J., Sawyer, A. T., & Fang, A. (2012). The Efficacy of Cognitive Behavioral Therapy: A Review of Meta-Analyses. Cognitive Therapy and Research, 36(5), 427-440. Source
The information provided on this website is for general educational purposes only and does not constitute professional medical or psychological advice. Outcomes are not guaranteed and vary by individual. If you require immediate assistance or are in crisis, please call 000 or present to your nearest hospital emergency department.