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Anxiety and Panic Attacks

Disclaimer:

This publication is based on a Mind UK publication and the original version may be found here: https://www.mind.org.uk/information-support/a-z-mental-health/

Thank you to Mind UK for sharing their valuable content with us. Content included in Mental Health A-Z is made available free of charge and does not form part of any commercial activity. The adaptation has been done independently by Mind HK and is intended for general information purposes only.

What is anxiety?

Anxiety is a word we use to describe feelings of unease, worry and fear. It incorporates both the emotions and the physical sensations we might experience when we are worried or nervous about something. Although we usually find it unpleasant, anxiety is related to the ‘fight or flight’ response – our normal biological reaction to feeling threatened (see ‘What is the ‘fight or flight’ response?’).

We all know what it is like to feel anxious from time to time. It is common to feel tense, nervous and perhaps fearful at the thought of a stressful event or decision you’re facing – especially if it could have a big impact on your life. For example:

  • Sitting an exam
  • Going into hospital
  • Attending an interview
  • Starting a new job
  • Moving away from home
  • Having a baby
  • Being diagnosed with an illness
  • Deciding to get married or divorced

In situations like these, it is understandable to have worries about how you will perform, or what the outcome will be. For a brief period you might even find it hard to sleep, eat or concentrate. Then usually, after a short while or when the situation has passed, the feelings of worry stop.

When does anxiety become a mental health problem?

Because anxiety is a normal human experience, it is sometimes hard to know when it is becoming a problem for you – but if your feelings of anxiety are very strong, or last for a long time, it can be overwhelming.

For example:

  • You might find that you are worrying all the time, perhaps about things that are a regular part of everyday life, or about things that are not likely to happen – or even worrying about worrying.
  • You might regularly experience unpleasant physical and psychological effects of anxiety (see ‘What are the symptoms of anxiety?’), and maybe panic attacks (see ‘What is a panic attack?’).
  • Depending on the kind of problems you experience, you might be given a diagnosis of a specific anxiety disorder (see ‘What anxiety disorders are there?’).

What is the ‘fight or flight’ response?

Like all other animals, human beings have evolved ways to help us protect ourselves from dangerous, life-threatening situations. When you feel under threat your body releases hormones, such as adrenaline and cortisol, which help physically prepare you to either fight the danger or run away from it. These hormones can:

  • Make you feel more alert, so you can act faster
  • Make your heart beat faster to carry blood quickly to where it is needed most

Then when you feel the danger has passed, your body releases other hormones to help your muscles relax, which may cause you to shake. This is commonly called the ‘fight or flight’ response – it is something that happens automatically in our bodies and we have no control over it. In modern society we do not usually face situations where we need to physically fight or flee from danger, but our biological response to feeling threatened is still the same.

“Going out of the house is a challenge because I [have a] fear of panicking and feel that I’m being watched or judged. It’s just horrible. I want to get help but I’m afraid of being judged”. 

If anxiety is affecting your ability to live your life the way you would like to, it is worth thinking about ways to help yourself (see ‘How can I help myself manage anxiety?’), and what kind of treatments are available (see ‘What treatment can I get for anxiety?’).

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What is iACT Service?

Improving Access to Community Therapies (iACT®) is one of the services from Mind HK. Trained Wellbeing Practitioners will offer initial assessment and early intervention for people dealing with mild to moderate symptoms of depression, anxiety, or other emotional difficulties.

 

The service includes 6-8 sessions of low-intensity psychological support, the flexibility of the service allows individuals to receive free and timely support when needed.

If you’re aged between 18 – 65 and are facing some emotional challenges, we would like to invite you to take an online assessment for us to gain a better understanding of your current emotional struggle.

 

If you’re eligible, we’ll get you connected with a Wellbeing Practitioner within two weeks to sort out the next steps.

The service runs for about 3 months and includes 6-8 support sessions, tailored to your needs.

 

We encourage you to attend all sessions and actively practice the tips and exercises provided by your Wellbeing Practitioner.

We take your privacy seriously. Your chats with the Wellbeing Practitioner are confidential.

 

We won’t share any of your info unless you’ve provided consent or if there are risks detected.

This programme isn’t suitable for people facing emergencies, major setbacks, or those diagnosed with serious or complex mental health conditions.

 

If you’re having thoughts of suicide or self-harm, this programme might not meet your needs, so please seek help right away. You can check out Mind HK’s “Find Help Now” page for immediate information and services.

Most of our Wellbeing Practitioners have backgrounds in psychology or counselling and are passionate about mental health. They’ve gone through about 140 hours of intensive training and completed at least 120 hours of supervised clinical practice over 9 months to ensure the quality of service.

 

They’re trained by accredited local experts in the mental health field, including clinical psychologists, counselling psychologists, counsellors, and psychiatrists. Plus, we regularly check how effective our services are. All service outputs and performances are subject to consistent monitoring.

Who is suitable for participating in this programme?

This programme welcomes anyone between the ages of 18 and 65 who may be feeling lost or facing emotional difficulties. Please note that this programme is not suitable for individuals diagnosed with severe or complex mental health conditions.

This programme is not suitable for individuals diagnosed with severe or complex mental health conditions, but suitable for those who experience mild to severe moderate anxiety, mild to moderate depression, or other emotional challenges. If you are currently experiencing a major setback or even having thoughts of suicide or self-harm, please visit the “Find Help Now” page on our Mind HK’s website for immediate information and services.

After signing up, our Wellbeing Practitioner will contact you within two weeks to schedule a convenient time for a 45-minute conversation, either via video or phone call, according to your preference. During the conversation, the Wellbeing Practitioner will understand your current situation and help you gain a better understanding of your emotional state based on the questionnaire you filled out during application. Additionally, they will provide recommendations for appropriate community resources based on your needs, helping you take an important first step in taking care of your mental health.

Although the intervention procedure is mostly standardised, Wellbeing Practitioners will work flexibly with clients to address individual presenting problems and unique characteristics.

Our Wellbeing Practitioners are trained to support people who experience mild to moderate mental health difficulties primarily. This programme is not suitable for the situations mentioned above. If you are currently experiencing a major setback or even having thoughts of suicide or self-harm, please visit the “Find Help Now” page on our Mind HK’s website for immediate information and services.

Your conversations with the Wellbeing Practitioner are absolutely confidential. Any information about you will not be shared with anyone without your consent unless you or others are at immediate risk or the Wellbeing Practitioner has reason to believe that you may be in imminent danger.
Supervisors will monitor trainees’ development throughout the placement to ensure that they are meeting the required level of competency to pass the training course at the end of the placement.

Yes, it is necessary to book an appointment in advance by filling out the form. Additionally, you can select one of the five stores yourself. We will allocate clients to different Wellbeing Practitioners based on their chosen location.

Before having the conversation, we will ask you to fill out a basic questionnaire for preliminary screening assessment. This screening process aims to ensure that the training received by the Wellbeing Practitioners is sufficient to meet the needs of the individuals receiving the service. If it is determined after the screening assessment that the service is not suitable for you, Mind HK will provide alternative recommendations to ensure your safety and support.

For adults who are suitable for this service, all Wellbeing Practitioners have received training on how to identify and respond to safety and risk issues. If you have any concerns about the support process, the Wellbeing Practitioners have appropriate measures in place and will develop response plans based on the urgency of the situation. They can also access support from clinical practitioners from Mind HK or participating organisations.

What private training does Mind HK provide?

Mind HK provides 4 themes of mental health training, including: Supporting Self, Supporting Others, Family Wellbeing and DEI (Diversity, Equity and Inclusion).

 

Check out the brochure here for more information.

Mind HK provides a wide range of standardised mental health training, which can be tailored to different circumstances. Chat with our team to explore more! 

Our trainers come from a diverse, accredited pool of clinically experienced professionals. Check out our trainers’ biographies here.

Yes, the Mental Health First Aid class of Mind HK is internationally accredited by the MHFA International. The content and certification is delivered by trainers certified from the Mental Health Association of Hong Kong. You can find out our trainers accreditation here.

We are here to support your mental health education journey! Reach out to us and chat with our team.

About Anxiety

What is anxiety?

Anxiety is a word we use to describe feelings of unease, worry and fear. It incorporates both the emotions and the physical sensations we might experience when we are worried or nervous about something. Although we usually find it unpleasant, anxiety is related to the ‘fight or flight’ response – our normal biological reaction to feeling threatened (see ‘What is the ‘fight or flight’ response?’).

We all know what it is like to feel anxious from time to time. It is common to feel tense, nervous and perhaps fearful at the thought of a stressful event or decision you’re facing – especially if it could have a big impact on your life. For example:

  • Sitting an exam
  • Going into hospital
  • Attending an interview
  • Starting a new job
  • Moving away from home
  • Having a baby
  • Being diagnosed with an illness
  • Deciding to get married or divorced

In situations like these, it is understandable to have worries about how you will perform, or what the outcome will be. For a brief period you might even find it hard to sleep, eat or concentrate. Then usually, after a short while or when the situation has passed, the feelings of worry stop.

When does anxiety become a mental health problem?

Because anxiety is a normal human experience, it is sometimes hard to know when it is becoming a problem for you – but if your feelings of anxiety are very strong, or last for a long time, it can be overwhelming.

For example:

  • You might find that you are worrying all the time, perhaps about things that are a regular part of everyday life, or about things that are not likely to happen – or even worrying about worrying.
  • You might regularly experience unpleasant physical and psychological effects of anxiety (see ‘What are the symptoms of anxiety?’), and maybe panic attacks (see ‘What is a panic attack?’).
  • Depending on the kind of problems you experience, you might be given a diagnosis of a specific anxiety disorder (see ‘What anxiety disorders are there?’).

What is the ‘fight or flight’ response?

Like all other animals, human beings have evolved ways to help us protect ourselves from dangerous, life-threatening situations. When you feel under threat your body releases hormones, such as adrenaline and cortisol, which help physically prepare you to either fight the danger or run away from it. These hormones can:

  • Make you feel more alert, so you can act faster
  • Make your heart beat faster to carry blood quickly to where it is needed most

Then when you feel the danger has passed, your body releases other hormones to help your muscles relax, which may cause you to shake. This is commonly called the ‘fight or flight’ response – it is something that happens automatically in our bodies and we have no control over it. In modern society we do not usually face situations where we need to physically fight or flee from danger, but our biological response to feeling threatened is still the same.

“Going out of the house is a challenge because I [have a] fear of panicking and feel that I’m being watched or judged. It’s just horrible. I want to get help but I’m afraid of being judged”. 

If anxiety is affecting your ability to live your life the way you would like to, it is worth thinking about ways to help yourself (see ‘How can I help myself manage anxiety?’), and what kind of treatments are available (see ‘What treatment can I get for anxiety?’).