Less Stress/Anxiety

Anxiety

Anxiety is a general term for several disorders that cause nervousness, fear, apprehension, and worrying.

These disorders affect how we feel and behave and can cause physical symptoms. Mild anxiety is vague and unsettling, while severe anxiety can seriously affect day-to-day living.

What is anxiety?

Are you anxious?

Maybe you’re feeling worried about a problem at work with your boss.

Maybe you have butterflies in your stomach while waiting for the results of a medical test.

Maybe you get nervous when driving home in rush-hour traffic as cars speed by and weave between lanes.

In life, everyone experiences anxiety from time to time. This includes both adults and children. For most people, feelings of anxiety come and go, only lasting a short time. Some moments of anxiety are more brief than others, lasting anywhere from a few minutes to a few days.

But for some people, these feelings of anxiety are more than just passing worries or a stressful day at work. Your anxiety may not go away for many weeks, months, or years. It can worsen over time, sometimes becoming so severe that it interferes with your daily life.

When this happens, it’s said that you have an anxiety disorder.

What are the symptoms of anxiety?

While anxiety symptoms vary from person to person, in general the body reacts in a very specific way to anxiety. When you feel anxious, your body goes on high alert, looking for possible danger and activating your fight or flight responses. As a result, some common symptoms of anxiety include:

nervousness, restlessness, or being tense

feelings of danger, panic, or dread

rapid heart rate

rapid breathing, or hyperventilation

increased or heavy sweating

trembling or muscle twitching

weakness and lethargy

difficulty focusing or thinking clearly about anything other than the thing you’re worried about

insomnia

digestive or gastrointestinal problems, such as gas, constipation, or diarrhea

a strong desire to avoid the things that trigger your anxiety

obsessions about certain ideas, a sign of obsessive-compulsive disorder (OCD)

performing certain behaviors over and over again

anxiety surrounding a particular life event or experience that has occurred in the past, especially indicative of post-traumatic stress disorder (PTSD)

Panic attacks

A panic attack is a sudden onset of fear or distress that peaks in minutes and involves experiencing at least four of the following symptoms:

palpitations
sweating
shaking or trembling
feeling shortness of breath or smothering
sensation of choking
chest pains or tightness
nausea or gastrointestinal problems
dizziness, light-headedness, or feeling faint
feeling hot or cold
numbness or tingling sensations (paresthesia)
feeling detached from oneself or reality, known as depersonalization and derealization
fear of “going crazy” or losing control
fear of dying

There are some symptoms of anxiety that can happen in conditions other than anxiety disorders. This is usually the case with panic attacks. The symptoms of panic attacks are similar to those of heart disease, thyroid problems, breathing disorders, and other illnesses.

As a result, people with panic disorder may make frequent trips to emergency rooms or doctor’s offices. They may believe they are experiencing life-threatening health conditions other than anxiety.

Anxiety is a natural human reaction to stressful situations, but becomes a condition when it frequently occurs without a trigger.

It is important to know the difference between normal feelings of anxiety and an anxiety disorder that requires medical attention.

When faced with potentially harmful or worrying triggers, feelings of anxiety are not only normal but necessary for survival.

Ever since the earliest days of humanity, the approach of predators and incoming danger has set off alarms in the body and allowed an individual to take evasive action. These alarms become noticeable in the form of a raised heartbeat, sweating, and increased sensitivity to surroundings.

A rush of adrenaline in response to danger causes these reactions. This adrenaline boost is known as the ‘fight-or-flight’ response. It prepares humans to physically confront or flee any threats to safety.

For most modern individuals, running from larger animals and imminent danger is a less pressing concern. Anxieties now revolve around work, money, family life, health, and other crucial issues that demand a person’s attention without necessarily requiring the ‘fight-or-flight’ reaction.

That nervous feeling before an important life event or during a difficult situation is a natural echo of the original ‘fight-or-flight’ reaction. It can still be essential to survival – anxiety about being hit by a car when crossing the street, for example, means that a person will instinctively look both ways to avoid danger.

Anxiety disorder

The duration or severity of an anxious feeling can sometimes be out of proportion to the original trigger, or stressor. Physical symptoms, such as increased blood pressure and nausea, may also become evident. These responses move beyond anxiety into an anxiety disorder.

Anxiety disorders occur when a reaction is out of proportion to what might normally be expected in a situation. The APA describes a person with anxiety disorder as “having recurring intrusive thoughts or concerns.”

Types

Anxiety disorders can be classified into seven main types. These include:

Generalized anxiety disorder (GAD): This is a chronic disorder involving excessive, long-lasting anxiety and worries about nonspecific life events, objects, and situations. It is the most common anxiety disorder. People with GAD are not always able to identify the cause of their anxiety.

Panic disorder: Brief or sudden attacks of intense terror and apprehension characterize panic disorder. These attacks can lead to shaking, confusion, dizziness, nausea, and breathing difficulties. Panic attacks tend to occur and escalate rapidly and peak after 10 minutes. However, they may last for hours. Panic disorders usually occur after frightening experiences or prolonged stress but can also occur without a trigger. An individual experiencing a panic attack may misinterpret it as a life-threatening illness. Panic attacks can also lead to drastic changes in behavior to avoid future attacks.

Phobia: This is an irrational fear and avoidance of an object or situation. Phobias differ from other anxiety disorders, as they relate to a specific cause. The fear may be acknowledged as irrational or unnecessary, but the person is still unable to control the anxiety. Triggers for a phobia may be as varied as situations, animals, or everyday objects.

Social anxiety disorder: This is a fear of being negatively judged by others in social situations or a fear of public embarrassment. This includes a range of feelings, such as stage fright, a fear of intimacy, and a fear of humiliation. This disorder can cause people to avoid public situations and human contact to the point that everyday living is rendered extremely difficult.

Obsessive-compulsive disorder (OCD): This is an anxiety disorder characterized by thoughts or actions that are repetitive, distressing, and intrusive. OCD suffers usually know that their compulsions are unreasonable or irrational, but they serve to alleviate their anxiety. People with OCD may obsessively clean personal items or hands or constantly check locks, stoves, or light switches.

Post-traumatic stress disorder (PTSD): This is anxiety that results from previous trauma such as military combat, sexual assault, a hostage situation, or a serious accident. PTSD often leads to flashbacks, and the person may make behavioral changes to avoid triggers.

Separation anxiety disorder: This is characterized by high levels of anxiety when separated from a person or place that provides feelings of security or safety. Separation sometimes results in panic symptoms. It is considered a disorder when the response is excessive or inappropriate after separation.

When to see a doctor

It’s not always easy to tell when anxiety is a serious medical problem versus a bad day causing you to feel upset or worried. Without treatment, your anxiety may not go away and could worsen over time. Treating anxiety and other mental health conditions is easier early on rather than when symptoms worsen.

You should visit your doctor if:

you feel as though you’re worrying so much that it’s interfering with your daily life (including hygiene, school or work, and your social life)

your anxiety, fear, or worry is distressing to you and hard for you to control

you feel depressed, are using alcohol or drugs to cope, or have other mental health concerns besides anxiety

you have the feeling your anxiety is caused by an underlying mental health problem

you are experiencing suicidal thoughts or are performing suicidal behaviors (if so, seek immediate medical assistance by calling 911)

At-home anxiety treatments

While taking medication and talking with a therapist can help treat anxiety, coping with anxiety is a 24–7 task. Luckily there are many simple lifestyle changes you can make at home to help further alleviate your anxiety.

Get exercise. Setting up an exercise routine to follow most or all days of the week can help reduce your stress and anxiety. If you are normally sedentary, start off with just a few activities and continue adding more over time.

Avoid alcohol and recreational drugs. Using alcohol or drugs can cause or increase your anxiety. If you have trouble quitting, see your doctor or look to a support group for help.

Stop smoking and reduce or stop consuming caffeinated drinks. Nicotine in cigarettes and caffeinated beverages such as coffee, tea, and energy drinks can make anxiety worse.

Try relaxation and stress management techniques. Taking meditation, repeating a mantra, practicing visualization techniques, and doing yoga can all promote relaxation and reduce anxiety.

Get enough sleep. A lack of sleep can increase feelings of restlessness and anxiety. If you have trouble sleeping, see your doctor for help.

Stick to a healthy diet. Eat plenty of fruits, vegetables, whole grains, and lean protein such as chicken and fish.

Coping and support

Coping with an anxiety disorder can be a challenge. Here are some things you can do to make it easier:

Be knowledgeable. Learn as much as you can about your condition and what treatments are available to you so you can make appropriate decisions about your treatment.
Be consistent. Follow the treatment plan your mental healthcare provider gives you, taking your medication as directed and attending all of your therapy appointments. This will help keep your anxiety disorder symptoms away.
Know yourself. Figure out what triggers your anxiety and practice the coping strategies you created with your mental healthcare provider so you can best deal with your anxiety when it’s triggered.
Write it down. Keeping a journal of your feelings and experiences can help your mental healthcare provider determine the most appropriate treatment plan for you.
Get support. Consider joining a support group where you can share your experiences and hear from others who deal with anxiety disorders. Associations such as the National Alliance on Mental Illness or the Anxiety and Depression Association of America can help you find an appropriate support group near you.
Manage your time intelligently. This can help reduce your anxiety and help you make the most of your treatment.
Be social. Isolating yourself from friends and family can actually make your anxiety worse. Make plans with people you like spending time with.
Shake things up. Don’t let your anxiety take control of your life. If you feel overwhelmed, break up your day by taking a walk or doing something that will direct your mind away from your worries or fears.

Contact support groups

Support groups can give you advice on how to manage your anxiety. They're also a good way to meet other people with similar experiences.

Examples of support groups you may find useful include:

Support groups can often arrange face-to-face meetings, where you can talk about your difficulties and problems with other people. Many support groups also provide support and guidance over the phone or in writing.

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