This live blog was part of The Anxiety Project, a special ABC News series examining the rising prevalence of anxiety in Australia.
Three experts — Mark Cross (psychiatrist), Annie Wylie (from ReachOut) and Sophie Scott (ABC's national medical reporter) — answered your questions about living with anxiety.
Click on a question below to jump straight to the answer.
Key events
- Anxiety and your physical health
- Should we shield our kids from our own anxiety?
- How do I support someone with anxiety?
- Why are there so many mental health numbers to call?
- Can you treat anxiety without drugs?
- Can you use CBD to treat anxiety?
- How can I afford to get help when there's a gap payment?
- Is anxiety genetic or hereditary?
- Are there other types of mental health care?
- I'm anxious about Ukraine. I fear for my future and the future of others
- What should I do when my GP downplays my mental health?
- I feel selfish asking for help because everyone is struggling right now
- Can you see a counsellor instead of a psychologist?
- What are the physical symptoms of anxiety
- Am I anxious or stressed?
- Why is my anxiety waking me up at night?
- How can I talk to my kids about anxiety?
- Does anxiety get better or worse as we get older?
- Can eating well help treat social anxiety?
- Is there any cure for anxiety?
- How do I know what type of anxiety I have?
- How can I afford to get help?
- Where can I get help?
- Meet our experts
- How this blog works
Live updates
By Sarah Motherwell
If you or anyone you know needs help
- Lifeline on 13 11 14
- Kids Helpline on 1800 551 800
- Beyond Blue on 1300 224 636
- Suicide Call Back Service on 1300 659 467
- Headspace on 1800 650 890
- ReachOut at au.reachout.com
- MensLine Australia on 1300 789 978
- Care Leavers Australasia Network (CLAN) on 1800 008 774
- Head to Health at headtohealth.gov.au
- 1800 Respect on 1800 737 732
- Q Life on 1300 555 727
- Brother to Brother on 1800 435 799
By Sarah Motherwell
Have your say
Hi everyone. Our experts have signed off and we're going to wrap up! We have had so many questions and couldn't answer them all but we tried to cover all the main themes. Thank you to everyone who wrote in.
The Anxiety Project is not over — we have a lot more coverage on issues that will hopefully help answer your questions. You'll see our stories on the ABC News website, apps and our TV and radio networks (well, you'll hear them on radio). You can also sign up to our mental health newsletter to get those stories sent straight to your inbox.
Your questions help shape our coverage, so even if you didn't get to ask an expert, please keep writing in using the form.
By Sarah Motherwell
Anxiety and your physical health
We've had a few questions on this topic.
Adi asks:
How do you prevent anxiety from showing in your body with physical symptoms?
Dr Mark Cross says:
Hi Adi. Acknowledging the anxiety, working on strategies such as sleep and routines, engaging in therapy. Sleep and rest are important
Alan asks:
How long can you live with anxiety before it starts to cause real heath problems?
Dr Mark Cross says:
Hi Alan, mental health issues are real health issues. They can cause, or worsen, physical issues, such as gut acid, heart palpitations, headaches, skin allergies. There is a connection between the brain and the body. It is important to look at health in a holistic way.
By Sarah Motherwell
Should we shield our kids from our own anxiety?
Anne-Sophie asks:
With everything going on in the world at the moment, anxiety and worry are a constant part of life. How can we try and "shield" our kids from our anxiety? How can we raise resilient kids while we are so anxious for their future (I mean, between COVID, war and climate change, we have quite the combo!)? How do we make sure we don't scare them while protecting them?
Annie Wylie says:
It's tough out there isn't it Anne-Sophie! I think this is all about having open and honest communication with your kids and role-modelling. Don't shy away from having your kids know what's going on in the world, but give them tools to be able to process and understand at their level. That might mean looking at appropriate media sources together and talking about the news and critical thinking, having no-device family time every day, and doing things like focusing on how to make self-care a family priority.
By Sarah Motherwell
How do I support someone with anxiety?
Catherine asks:
How do you support and live with someone with anxiety? Their therapy is private so you don't get that side of it. The general advice is "support them", which ends up with me doing all the housework and parenting. I'm looking for practical solutions!
Annie Wylie says:
Boundaries are important here; but, to get the other person to hear your perspective, lead with compassion and validate their feelings and experiences. Use 'I' statements such as 'I understand you're having a tough time with x', or 'I know that x isn't easy for you right now'.
Clarify expectations around their behaviour and what's okay and not okay. Be open with why you have concerns — for example, it's because you care for their wellbeing and about how they treat others.
Be prepared to pick your battles. Some things you can let pass; others, you can't. Try letting go of trying to control them and aim to influence them instead. Most people are more responsive to reward than loss, so rather than using punishments for negative behaviour, offer up rewards for positives.
Connect and communicate with them to understand what anxiety feels like for them. Accept that, for both of you, it's okay to have a bad day. Name it, explain it, and encourage them to do the same. Practise self-care and, if relevant, work on a family wellbeing plan where all your self-care needs are identified. This will help you to open up an honest discussion and create understanding of, and respect for, each other's needs.
By Sarah Motherwell
Why are there so many mental health numbers to call?
Jacob asks:
Why are there so many mental health lifeline numbers? I have had reason to need one a couple of times but when I search online it feels so overwhelming that I never call anyone. It seems like everything to do with anxiety and mental health issues is unnecessarily complicated to prevent people getting help.
Annie Wylie says:
Great question. There are a number of different services available for people experiencing anxiety and other mental health issues so that there's a) enough support to go around and b) specific help when and where people need it. For instance, if you're experiencing an eating disorder you may want to speak to somebody who has experience in this area as they'll be able to support you with the nuances of what you're going through.
I suggest having a look through this great list by Health Direct when you're feeling well and saving one or tow of the numbers that you think are relevant to you in your phone. That way, when you're feeling overwhelmed and anxious you can just head to your contact list, find the services number and give them a call, without having to think too much.
By Sarah Motherwell
Can you treat anxiety without drugs?
Kaz asks:
What non-drug therapies work best for anxiety?
Dr Mark Cross says:
Hi Kaz. Psychological/counselling is what I always suggest first. There is a definite link to anxiety through our lifestyles. It is vital to work on a good sleep routine. Regulation of sleep/wake cycle is very linked to good mental generally. As is a healthy diet and exercise. I also suggest a full vitamin/hormone/minerals workup-you can get this done through your GP.
Australians are taking antidepressants in record numbers and for longer than ever, but coming off them can be frightening.
If you'd like to know more about it, you can click here to read an Anxiety Project article about it.
Antidepressants gave Sara her life back, but coming off them has taken years
By Sarah Motherwell
Can you use CBD to treat anxiety?
Callum asks:
Is CBD effective in treating anxiety?
Dr Mark Cross says:
I have about 20 patients on CBD oil/medical cannabis. It can help with anxiety and sleep.
If you like to learn more about CBD, you can click here to read this article explaining how it works.
'A sexier fish oil': CBD is now approved for sale over the counter. Is it any good?
By Sarah Motherwell
How can I afford to get help when there's a gap payment?
We're getting a lot of questions about being able to afford mental health care.
Amiee asks:
I question the usefulness of Mental Health Plans. There is always a gap payment. Say you need 10 sessions and there is $100 gap payment (I'm being generous here). That's $1000 someone needs to find before they can receive help. Given lower socio-economic people have more mental health issues, aren't Mental Health Plans designed to block up the system with people who can afford to get help without them?
Sophie Scott says:
Some mental health experts have also questioned the usefulness of Mental health plans, given there is a significant gap people need to pay when you visit a psychologist. So that will be a deterrent and a barrier to access to treatment for many people. And you are correct that rates of mental illness is often higher in lower-socioeconomic groups.
You can click here to read an ABC article where we looked at the issue.
Other options for mental health support for young people include visiting a Headspace Centre. The Victorian government is currently setting up a number of community based mental health hubs based on the Headspace model for adults of all ages, where psychological help will be available. This model will be watched by mental health advocates across the country to see if helps improve access for the most vulnerable.
By Sarah Motherwell
Is anxiety genetic or hereditary?
Kerrie asks:
Is all anxiety genetic?
Dr Mark Cross says:
Hi Kerrie. No. Although anxiety can run in families, and there is a strong genetic link to mood disorders generally, the scientific world has still not shown specific gene markers. There is a mix of nature (genetics and how we develop in the womb, which we call congenital) and nurture, which includes how we are raised and external stressors/events which impact us.
By Sarah Motherwell
Are there other types of mental health care?
Ben asks:
The ABC continues to focus on psychiatrists and psychologists both in terms of treatment and workforce not being able to keep up with the increased demand. Why does the ABC not promote the many other mental health practitioners that can and do provide mental health support and treatment?
Sophie Scott says:
Thanks Ben. There are many ways people can access mental health support such as psychologists, psychiatrists, counsellors and therapists, just to name a few. However, if you are looking for support which is subsidised by the federal government through Medicare, you can only get rebates if you see a psychiatrist and a psychologist (through the Better Access program and a mental health care plan from your GP.)
Understandingly, this can be a source of frustration for both patients and practitioners particularly when there is a large demand for services and often a long waiting time to see someone. This might be an issue that is raised with major parties in the lead up to the next Federal election, to see if this policy is likely to change depending on who wins the next election.
By Sarah Motherwell
I'm anxious about Ukraine. I fear for my future and the future of others
Josh asks:
Are there any tips for managing anxiety about a dire geopolitical situation? I've felt like I've had butterflies in my tummy since the Russian invasion of Ukraine yesterday and couldn't stop thinking about it. I am autistic so anxiety tends to linger around a bit more for me and as a young 26-year-old, I fear for my future and the future of a lot of people elsewhere.
Annie Wylie says:
Dealing with bad world news can be really tough, and it's quite common to experience anxiety when things happen in the world that we care about. We hear this a lot at ReachOut and even have a guide on how to cope with bad world news. Some quick tips:
- Switch off: Taking a break from social media and the news can help take your mind off things. You can set boundaries like 'I won't use my phone for the next hour' or 'I'll only read about this topic once/day'.
- Set boundaries: If you're catching up with friends or family let them know that you don't want to talk about the news, or say you're happy to talk about but only for 15 minutes.
- Chat to someone: Try to understand why the news is upsetting you. Just hashing it out with somebody you trust can have a real impact on reducing your anxiety levels
- Accept your level of control: It's a natural response to feel the need to help when something bad happens, but it's usually impossible to stop a situation entirely on our own. Understanding how much influence we can have over something is a very important step in reducing the stress we might feel on hearing bad news.
Dr Mark Cross says:
Hey Josh. I've got Pterodactyls in my tummy! It's important to note that feeling anxious right now is not an abnormal response, it is a frightening and anxiety-provoking time.
Anxiety is, by definition, fear of the future.
We can only control what we can, which includes our daily routines and our own immediate environments. Practically, don't focus too much on the news cycles, check in what is happening in the morning, focus on mindful activities of your day. Be kind to ourselves and others, support each other. Sharing our feelings with friends and family is important. Hopefully we can also offer practical support to those affected, in terms of donating food/clothing money. It feels better when we can show support.
By Sarah Motherwell
Why do more people seem to have anxiety these days?
Pina asks:
Why does there seem to be so much more anxiety today, particularly in young people? Is it economic insecurity, better diagnosis, or parenting where kids are now kept away from any disappointment or failure by parents/schools? Or other factors?
Annie Wylie says:
One of the reasons for this is because, as a society, we're much more comfortable talking about anxiety and mental health. Which is great! It's in the news, it's on our favourite TV shows, there are programs and campaigns in schools and universities, and it comes up with friends and family in a much more natural and less-stigmatised way. Anxiety has been around forever, but now it's far more visible.
Beyond this, over the pandemic (and the bushfires and drought before that), young people have really been going through a tough time. We've heard from alot of young people over the last two years that they're anxious about; uncertainty about what their futures look like, fear about climate change, political instability across the world, and changing rules in the way we live our lives during a pandemic and the health risks that are present in everyday life. This is on top of the 'regular' concerns about doing well in school and exams, making friends, and developing their sense of identity.
If you'd like to learn more about this, you can read this Anxiety Project article on why anxiety is rising among Australia's young people.
By Sarah Motherwell
What should I do when my GP downplays my mental health?
Joni G asks:
Everytime I start discussing my mental health with a GP, they appear to downplay the situation, which makes it difficult for me to initiate another appointment to establish receiving a mental health plan. What's the best way to seek help with anxiety? Are there any other ways I can receive government subsidised anxiety support?
Sophie Scott says:
It must be frustrating if your mental health concerns have been dismissed by your current doctor.
Getting a mental health care plan from a GP means they need to ask you some specific questions so you may need to request a longer appointment and let them know in advance you would like to talk about this. If that isn't successful, you could try a different GP, particularly one who has experience in mental health management. Many online resources and programs can help you manage anxiety such as Mind Spot. This is a free, online mental health clinic, funded by the federal government.
Annie Wylie says:
Hi Joni, I'm so sorry that you've had that experience, it sounds really tough. Just like with finding a hairdresser, sometimes it takes quite a few professionals before you find one that suits you. To help you find a GP that can empathise with you and support you with a mental health care plan you could:
- Speak to the practice and ask for a GP that specialises in mental health and anxiety
- Ask friends or family for recommendations
- Find a mental health professional that you'd like to be referred to and ask them if they have a recommendation
If you're feeling a little bit overwhelmed with having to go back and try another GP you could access help through peer support, which is when you talk to other people who've been through what you're going through. It's a great option if you're after an empathetic ear, and is an emerging part of the mental health system. You can join an online community on ReachOut (25 & under), ReachOut Parents (Parents of teens) or BeyondBlue and SANE also have options. You can also look for peer support groups in your area or online.
By Sarah Motherwell
I feel selfish asking for help because everyone is struggling right now
Rebecca asks:
In regard to feeling anxious throughout and about COVID and the constant adjustments it causes, it feels pointless or maybe even selfish to reach out for help. Likely, the helper is going through the same thing and maybe even worse. So, what is the best way to seek help when everyone is in the same struggle boat?
Annie Wylie says:
Thanks for this highly relatable question Rebecca! Change and uncertainty can and has made alot of people anxious throughout the pandemic.
I want to start by saying that it's never pointless or selfish to reach out for help, but I understand how it might feel like that. There are ways of asking a friend or family member for help — and making sure they're not overwhelmed. You can say to the person 'Hey, I'm going through a tough time at the moment and would love to talk. But I wanted to make sure you are okay with that and are in the right headspace. Are you up for a chat about how I'm feeling?'. They may answer no, which is understandable, but at least you've shared with somebody that you need some support, plus they'll also probably feel comfortable coming to you later because you've been honest.
Dr Mark Cross says:
Hi Rebecca. This is an insightful question. I am open about my anxiety, some doctors would not agree with that as they feel that people may think you can't cope with their issues. I believe that it makes me and other clinicians who are open-more able to help. I am always better at other people's stuff than my own. Lived experience in care is an asset. Reaching out for help is not selfish, nor should you feel guilty for doing so. We are trained to help you with your anxiety, despite what we experience personally. And we can get help for ourselves, there is no shame in this.
By Sarah Motherwell
Can you see a counsellor instead of a psychologist?
This is a common question we're getting.
Olga asks:
What about counsellors? Could they provide an alternative to the shortage of psychologists?
Annie Wylie says:
Counsellors are an important part of the mental health workforce, and provide many people experiencing anxiety with great support. Not all counsellors focus on mental health — they may specialise in a wide range of areas including relationships, grief and loss, and other challenges.
Before chatting to a counsellor, it's always a good idea to ask them what areas they focus on, and check that they are registered with a professional body like the Australian Registry of Counsellors and Psychotherapists.
Unfortunately, particularly in regional and remote areas, there can be shortages in counsellors as well as psychologists and other mental health professionals. If you're finding it tricky to find a mental health professional, there may be specific options available to you like a school counsellor or university mental health and wellbeing service.
Dr Mark Cross says:
Hi Olga. I have worked with great counsellors, some are available in specialist teams through your primary care networks/local health districts. E.g. drug and alcohol services, with free counselling offered. It is always useful to look at your local health district website, to see what free non-medical services they offer. There are often psychologists on board who are employed for gambling issues, they will often look at other causes of anxiety too. There are charities such as SANE Australia who have 24 hour/7 day a week moderated online forums and Beyond Blue has people on the phone who can explore services in your area with you.
By Sarah Motherwell
You can watch the Q+A special on anxiety and mental health on ABC iview
- Jelena Dokic, Former World No. 4 tennis player and broadcaster
- Brooke Blurton, Mental health advocate
- Bridget Archer, Federal Member for Bass
- Stephen Jones, Labor MP for Whitlam
- Mark Cross, Psychiatrist and author
- With a live performance from the legendary Archie Roach
By Sarah Motherwell
What are the physical symptoms of anxiety
Sarah asks:
Is it normal to get chest pain with anxiety? I have been finding when I feel stressed or worried my chest feels as if it is being squeezed and someone is sitting on it.
Last night's Q+A was a special on anxiety and mental health. Dr Mark Cross answers a similar question on physical symptoms below:
By Sarah Motherwell
Am I anxious or stressed?
Jeanene asks:
What is the difference between anxiety and stress? What is the difference between an anxiety attack and a panic attack?
Dr Mark Cross says:
Hi Jeanene. Stress and anxiety are both linked to the flight/flight response. Stress can lead to anxiety, it can also lead to cold sores, rundown immune system, depression. The stress response is linked to specific causes/stressors. Anxiety response often occurs when there is no external danger, which is not heplful.
By Sarah Motherwell
Why is my anxiety waking me up at night?
Sue asks:
I'm presuming my anxiety/worrying is get worse while I'm trying to sleep because I have no distractions?
Dr Mark Cross says:
Hi Sue. Anxious thoughts (ruminations) don't help with sleep. With anxiety, getting off to sleep is an issue. Working on sleep hygiene is useful — reading a book, no screens before bed, listening to music/radio helps. There are sleep meditation apps too.
