What is anxiety?
Anxiety is a normal emotion that everyone experiences at times. It can be described as feelings of worry, nervousness, or unease about something with an uncertain outcome. Mild anxiety can be healthy and help motivate us to prepare for challenges. However, for some people, anxiety becomes excessive, persistent, and disruptive to daily life. This is when it becomes an anxiety disorder.
Anxiety disorders are the most common mental health conditions in the United States, affecting over 19% of adults each year. There are several different types of anxiety disorders:
| Type of Anxiety Disorder | Main Symptoms |
|---|---|
| Generalized Anxiety Disorder | Excessive worry happening more days than not for at least 6 months, difficulty controlling the worry |
| Social Anxiety Disorder | Extreme fear of social situations and interactions |
| Panic Disorder | Recurring unexpected panic attacks, concern about future attacks |
| Agoraphobia | Fear of situations where escape would be difficult |
| Specific Phobias | Marked fear about a specific object or situation |
| Separation Anxiety | Excessive fear about being separated from home or attachment figures |
People with anxiety disorders experience persistent, excessive fear, worry, and dread about everyday situations. Their anxiety feels disproportionate to the actual risk or danger. The intensity of their anxiety impairs their ability to function normally. Physical symptoms like muscle tension, fatigue, restlessness, and sleep problems often accompany the psychological symptoms.
What causes anxiety disorders?
The causes of anxiety disorders are not fully understood, but likely involve a complex combination of factors:
Genetics
People with first-degree relatives who have anxiety disorders are up to 5 times more likely to develop one themselves. This suggests genetics play a significant role. Specific genes linked to increased anxiety sensitivity have been identified.
Brain chemistry and structure
People with anxiety tend to have an overactive amygdala, the brain region controlling fear and emotional response. They may also have an imbalance in key neurotransmitters like gamma-aminobutyric acid (GABA) and serotonin. Brain imaging shows structural and functional differences in the brains of people with anxiety disorders.
Environmental factors
Stressful or traumatic life experiences, especially in childhood, can make people more vulnerable to anxiety disorders. Things like abuse, family conflict, loss of a loved one, health problems, school or work difficulties, and financial stress are linked to the development of anxiety.
Medical factors
Certain medical conditions including chronic pain, diabetes, thyroid dysfunction, heart disease, respiratory disorders, and drug or medication side effects have been associated with anxiety symptoms. Substance use, withdrawal, and side effects of certain drugs can also provoke anxiety.
Is effective treatment available?
Yes, anxiety disorders are among the most treatable mental health conditions. The majority of people with anxiety disorders can experience significant improvements with comprehensive treatment and support. There are many research-backed treatment options available:
Medication
Antidepressants and anti-anxiety medications can help relieve symptoms for many people with anxiety disorders. Selective serotonin reuptake inhibitors (SSRIs), serotonin-norepinephrine reuptake inhibitors (SNRIs), benzodiazepines, beta-blockers, and buspirone are commonly prescribed. Medication should be combined with psychotherapy for the best results.
Psychotherapy
Cognitive behavioral therapy (CBT) is the most effective and commonly used form of talk therapy for anxiety disorders. It helps people identify and change dysfunctional thought and behavior patterns. Exposure therapy is also highly effective and involves gradually and safely exposing the person to their fears to decrease anxiety over time. Support groups can provide community and validation.
Mindfulness and meditation
Mindfulness practices teach skills for coping with anxiety in healthy ways – being present, detaching from fearful thoughts, and reducing stress. Meditation can reduce anxiety sensitivity. Relaxation techniques like deep breathing, visualization, and progressive muscle relaxation help calm the mind and body.
Lifestyle changes
Improving overall physical and mental health through regular exercise, nutritious diet, adequate sleep, social connection, keeping a consistent daily routine, and avoiding irritants like caffeine can support anxiety recovery. Setting healthy boundaries and making time for enjoyable activities is also important.
Complementary approaches
Some people find benefits from acupuncture, herbal supplements, biofeedback, yoga, massage therapy, or emotional freedom technique (tapping). However, more research is needed on these complementary approaches for anxiety. They should not replace standard treatment.
Is full recovery possible?
Many people wonder – can anxiety disorders be cured completely? The prognosis is generally very good with comprehensive treatment, but recovery looks different for everyone.
Full remission of symptoms is possible for some people with mild to moderate anxiety who engage in treatment early on. Their anxiety dissipates and does not significantly impact their functioning once treatment ends. However, even subtle residual symptoms or vulnerability to stress can result in occasional flare ups.
For others with more severe, chronic anxiety, management of symptoms is a lifelong process. Ongoing treatment, lifestyle changes, and vigilance over stress levels may be needed to keep anxiety contained. Periodic exacerbations are expected, but can usually be managed with additional support.
While extremely difficult cases of intractable anxiety exist, they are relatively rare. The vast majority of people with anxiety disorders are able to achieve marked improvement in symptoms and quality of life with professional treatment, self-care, and commitment to recovery.
What are keys to successful recovery?
Recovering from an anxiety disorder takes patience, perseverance, and participation in treatment. Some of the most vital factors for achieving lasting improvement include:
- Getting an accurate diagnosis from a mental health professional as the first step.
- Having a strong social support system – involving family, friends, and community.
- Finding an experienced therapist you trust and work well with.
- Allowing adequate time for counseling and lifestyle changes to take effect.
- Closely following prescribed treatment plans and consistently taking medications (if recommended).
- Being actively involved in your own recovery process.
- Practicing positive coping strategies and self-care daily.
- Not hesitating to adjust treatment if needed until finding what works.
- Having realistic expectations about the process.
- Avoiding taking on too much too soon and monitoring stress levels.
- Pursuing incremental progress and appreciating small wins.
With the right treatment and support, recovery from anxiety is absolutely attainable for most people. It requires motivation, effort, persistence and time – but a fulfilling life free of debilitating anxiety is possible and worth striving for.
What maintenance is required after recovery?
Maintaining recovery from anxiety disorders often requires some degree of upkeep even after active treatment ends. Some tips for preventing relapse and sustaining wellness include:
- Staying aware of your unique anxiety triggers and warning signs.
- Having a plan to manage flare ups by increasing self-care and supports.
- Keeping up with lifestyle habits that help manage anxiety like a healthy diet, exercise routine, adequate sleep, relaxation practices.
- Continuing occasional therapy tune-ups or support groups.
- Taking medications as prescribed without abrupt discontinuation.
- Balancing responsibilities and lowering stress by not overcommitting.
- Making time for fun, social connection, and other wellbeing boosters.
- Asking for help quickly when feeling overwhelmed or struggling.
- Having compassion for yourself and remembering recovery isn’t linear.
Ongoing self-care and monitoring is required after overcoming clinical anxiety. But with maintenance strategies, people can go on to lead healthy, engaged lives with anxiety under control.
Conclusion
Anxiety disorders are complicated mental health conditions with both biological and environmental factors influencing their development. While anxiety can feel insurmountable in the moment, substantial and lasting improvement is possible for most people who get appropriate professional treatment and make lifestyle changes to support recovery. Integrating practices like therapy, medication, meditation, social supports, self-care, and continued vigilance against relapse can help people overcome anxiety disorders and continue thriving in the long term. Consistent effort is required, but the hope and freedom from suffering make recovery well worth the commitment.
