Anxiety is the most common mental health disorder in Europe, and it can feel overwhelming in everyday life. But psychiatrist Sebastian Swane, who has treated patients for more than 20 years, says there are effective ways to understand and manage it. Here are ten insights and strategies that can make a difference.
Anxiety is a natural feeling
Anxiety is part of our survival system. It only becomes a problem when the reaction no longer matches the situation and begins to dominate daily life.
When the brain misinterprets signals
Panic attacks often occur because the body mistakes harmless signals for danger. The amygdala triggers an alarm response even when no real threat is present.
Subtle warning signs
When you start changing your behavior—avoiding social situations or steering clear of certain places—it can be a sign that anxiety is taking control.
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Seek help early
The sooner you talk to your doctor and get the right assessment, the easier it is to break the patterns that have been reinforced in the brain.
Understanding the attack
During an anxiety attack, many fear they are dying or losing control. Knowing the physical mechanisms behind the reaction can reduce fear and bring calm.
Training the brain like an instrument
Treating anxiety requires both insight and practice. Just like learning music, you must first understand the theory and then repeat the exercises until they become natural.
The right treatment works faster
There are hundreds of therapeutic approaches, but only a handful are evidence-based. With a precise diagnosis, many patients improve significantly in fewer than 20 sessions.
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When anxiety keeps returning
If symptoms persist, it often means the real cause has not been addressed, or the therapy has not been properly targeted.
Listening to the body’s signals
A sense of unease is not always a threat. It can also be anticipation, excitement, or natural nervousness. Pausing to examine the feeling is an important skill.
Living with feelings without fear
Accepting bodily reactions instead of panicking about them makes it easier to regain control. Learning to rest in yourself is a skill—but one that can be trained.
This article is based on information from Illustreret Videnskab
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