Feeling anxious is an extremely common experience that most people face at some point in their lives. In fact, anxiety disorders are estimated to affect around 31% of U.S. adults at some time. However, just because anxiety is common does not mean it is easy to deal with. For many, anxiety can feel overwhelming and all-consuming. The good news is that for most people, anxiety is highly treatable. With the right strategies and support, it is possible to find relief from anxiety and regain a sense of calm and balance. Keep reading to learn more about dealing with anxiety and moving towards recovery.
What causes anxiety?
Anxiety can stem from a variety of sources, including:
- Trauma or stressful experiences
- Genetics and family history
- Medical conditions and medications
- Substance use
- Major life changes
Often, anxiety is the result of a combination of biological and environmental factors. The main causes include:
Stress Response
Everyone experiences anxiety from time to time. Anxiety is a normal evolutionary response designed to alert us to potential threats and protect us from danger. However, for some people this response can become overactive, triggering strong feelings of anxiety disproportionate to the situation.
Genetics
Some people may have a genetic predisposition to anxiety disorders. If you have close family members with anxiety, you are more likely to experience problems with anxiety yourself.
Medical Factors
Certain medical conditions, such as thyroid disorders, heart disease, and diabetes, can contribute to increased anxiety levels. Some medications, like stimulants, cold and flu medications, and steroids may also worsen anxiety symptoms.
Substance Use
Consumption of substances like alcohol, prescription medications, and illegal drugs often goes hand-in-hand with anxiety problems. Substance use and withdrawal can directly cause or worsen anxiety.
Trauma
Exposure to traumatic events like abuse, violence, disasters, or serious accidents can lead to lasting anxiety issues like post-traumatic stress disorder (PTSD).
Major Life Changes
Big life transitions such as starting a new job, having a baby, or retirement can stir up anxiety. Even positive changes can be stressful.
What are the main types of anxiety disorders?
There are several different conditions that fall under the umbrella of anxiety disorders:
Generalized Anxiety Disorder (GAD)
This involves persistent, excessive worrying about many areas of life.
Social Anxiety Disorder
This causes intense fear and avoidance of social situations due to fear of embarrassment or judgment.
Panic Disorder
This leads to sudden, recurring attacks of intense physical anxiety symptoms like heart palpitations, dizziness, and shortness of breath.
Specific Phobias
Phobias cause overwhelming fear of specific objects or situations like heights, flying, or spiders.
Agoraphobia
This involves fear and avoidance of situations where escape might be difficult, such as public transportation, open spaces, or crowded areas.
Separation Anxiety
This involves excessive worry and fear about being separated from home or attachment figures.
Illness Anxiety Disorder
This causes preoccupation and worry about having or acquiring a serious medical condition despite normal doctor evaluations.
What are common anxiety symptoms?
Anxiety can cause a wide range of physical, mental, and emotional symptoms. Common symptoms include:
- Restlessness or feeling “on edge”
- Fatigue
- Difficulty concentrating
- Irritability
- Muscle tension
- Sleep disturbances
- Racing heart
- Sweating
- Headaches
- Upset stomach
- Avoidance of situations or environments
- Panic attacks
- Obsessive thoughts
- Fears of losing control or “going crazy”
The combination of symptoms can vary significantly between individuals. Anxiety may also cause symptoms resembling medical emergencies, like heart attacks or difficulty breathing. If you experience severe physical anxiety symptoms, it is important to get evaluated by a doctor to rule out underlying medical issues.
When does anxiety become a disorder?
It is normal to feel anxious from time to time. Anxiety becomes a problem when it:
- Is out of proportion to the situation
- Persists despite lack of real danger
- Is severe enough to interfere with daily life and activities
- Causes significant distress
- Involves avoidance of situations, places, or objects
If anxiety is making it hard to function normally or engage fully in work, school, or relationships, it is time to consider seeking professional care. Speaking with a doctor or mental health provider can help determine if anxiety has progressed to a diagnosable disorder.
What are the effects of long-term anxiety?
When left untreated, chronic anxiety can take both a mental and physical toll. Effects of long-term anxiety may include:
- Depression
- Substance abuse
- Difficulty maintaining relationships
- Problems at work or school
- Increased risk of suicide
- Poor quality of life
- Health issues like digestive problems, headaches, and insomnia
- Higher risk of heart disease, respiratory disorders, and other medical illness
Anxiety places immense stress on both the body and mind when experienced on an ongoing basis. Seeking help early improves the chances of preventing complications and restoring well-being.
What are some tips for coping with anxiety?
When feeling anxious, the following strategies may provide some temporary relief:
- Take slow, deep breaths
- Engage in gentle exercise like walking or yoga
- Listen to soothing music
- Meditate or practice mindfulness
- Go outside and connect with nature
- Call a trusted friend or loved one
- Write down feelings in a journal
- Limit caffeine and other stimulants
- Engage in a hobby or activity you enjoy
- Splash cold water on your face
- Practice progressive muscle relaxation
Such coping skills can temporarily lower anxiety levels and interrupt the anxiety cycle. However, they are not cures for true anxiety disorders. Professional treatment is needed to address the root causes of excessive anxiety.
When should I consider medication for anxiety?
Medications may be beneficial in reducing anxiety symptoms for some people. The most commonly prescribed medications for anxiety are:
- Selective serotonin reuptake inhibitors (SSRIs)
- Serotonin-norepinephrine reuptake inhibitors (SNRIs)
- Benzodiazepines
- Beta blockers
Medication may be appropriate if anxiety symptoms are severe, interfere significantly with daily functioning, or do not improve with other therapies. It is generally recommended to try psychotherapy or self-help strategies first before starting medication. If medication is used, the lowest effective dose should be taken for the shortest time period possible to help avoid side effects and dependence.
What type of therapy is most effective for anxiety?
Cognitive behavioral therapy (CBT) is widely regarded as the most effective form of psychotherapy for treating anxiety. The main techniques used in CBT include:
- Cognitive Restructuring: Identifying and challenging negative automatic thoughts and beliefs.
- Exposure Therapy: Gradually confronting feared objects, situations, or memories in a safe therapeutic setting.
- Relaxation Strategies: Learning techniques like controlled breathing and progressive muscle relaxation to activate the body’s relaxation response.
On average, 60-70% of people with anxiety disorders significantly benefit from CBT. It helps build coping skills for managing symptoms and altering unhelpful thought and behavior patterns. For best results, combining CBT with medication works better than either treatment alone.
Are there any self-help strategies I can try?
Yes, there are many self-help steps you can take that may provide relief from anxiety. Helpful strategies include:
- Joining a support group, online or in-person
- Exercising regularly
- Practicing relaxation techniques like yoga, meditation, or deep breathing
- Cutting back on caffeine
- Getting enough sleep
- Eating a healthy, balanced diet
- Reducing alcohol and recreational drugs
- Setting aside time for hobbies and socializing
- Reading self-help books about anxiety
Such lifestyle modifications can help lower overall anxiety levels and improve coping abilities. However, self-help strategies should supplement, not replace, professional treatment for anxiety disorders.
What are some examples of exposure therapy techniques?
Some examples of exposure therapy techniques that might be used to treat anxiety include:
Visualization Exposure
Imagining a feared object or situation repeatedly until anxiety decreases.
Virtual Reality Exposure
Using virtual reality headsets to simulate scary or difficult scenarios in a safe, controlled setting.
In Vivo Exposure
Gradually confronting anxieties head-on by facing the actual feared stimuli in real life.
Interoceptive Exposure
Inducing body sensations similar to those experienced during anxiety attacks to become accustomed to them.
Exposure Recordings
Making audio recordings describing traumatic memories and repeatedly listening to the recordings to desensitize.
Exposure therapy allows anxiety to naturally decrease via the process of habituation. With practice, these exposures foster new learning showing that previously feared situations are not dangerous as predicted.
What lifestyle changes help reduce anxiety?
Making certain lifestyle adjustments can lower general anxiety levels and improve well-being. Helpful lifestyle tips include:
- Exercising 30+ minutes per day
- Eating a nutrient-rich, balanced diet
- Establishing a consistent sleep routine
- Practicing relaxation techniques like meditation, yoga, or deep breathing
- Making time for hobbies and social activities
- Cutting back on stimulants like caffeine, sugar, and nicotine
- Staying hydrated and limiting alcohol
- Taking relaxing vacations or staycations
- Setting aside daily worry time and postponing worrying
While not a substitute for professional treatment, a healthy lifestyle can help manage anxiety symptoms. Make changes gradually and be patient with yourself in the process.
What are some distractions that can help with anxiety?
When feeling anxious, quickly shifting your focus to something else can temporarily relieve symptoms. Helpful distractions include:
- Calling a friend or loved one
- Listening to music or a podcast
- Reading a book or magazine
- Playing a game like Sudoku or crossword puzzles
- Watching a funny show or movie
- Cooking or baking something
- Playing with a pet
- Going for a walk or getting fresh air
- Listening to a guided meditation
- Cleaning or organizing
Distractions work by breaking the cycle of anxious thoughts. However, anxiety is likely to return once the distraction ends. Distractions are useful in the moment but do not address underlying causes of anxiety disorders.
Can children experience anxiety disorders?
Yes, anxiety disorders are relatively common in children and adolescents. According to estimates, 8% of teens age 13-18 suffer from an anxiety disorder.
Some of the more common types of anxiety disorders seen in kids and teens are:
- Generalized anxiety disorder
- Social anxiety disorder
- Separation anxiety disorder
- Specific phobias
- Panic disorder
- Agoraphobia
Signs of anxiety in children may include trouble sleeping, clinginess, frequent somatic complaints like stomachaches, avoidance of school or activities, and irritability. If anxiety symptoms persist, it is important to have a child evaluated by a mental health professional. With early intervention, their anxiety is very treatable.
Can anxiety disorders be cured?
While anxiety disorders cannot be “cured” permanently, the good news is that they are highly treatable conditions. With professional help, most people can achieve significant improvement and even full remission of symptoms.
For example, cognitive-behavioral therapy leads to full remission in over 50% of those with generalized anxiety disorder. And medications such as SSRIs and SNRIs demonstrate high rates of anxiety symptom reduction. Even when anxiety recurs, people often have greater self-awareness and tools to manage symptoms more effectively.
While anxiety may always be a vulnerability, developing preventative lifestyle habits, social support, and a personalized treatment plan makes living a full, rewarding life possible.
Can anxiety make my physical health worse?
Yes, untreated anxiety often co-occurs with various medical conditions and can worsen overall health. Some of the physical health risks associated with chronic anxiety include:
- Cardiovascular disease
- Respiratory disorders like COPD and asthma
- Irritable bowel syndrome
- Chronic pain conditions
- Migraines and headaches
- Gastrointestinal issues
- Insomnia
- Sexual dysfunction
- Higher inflammation
Anxiety places great stress on the body. It also tends to promote unhealthy lifestyle habits like poor sleep, smoking, and inactivity. Managing anxiety not only improves mental health but serves to enhance physical health and quality of life.
Conclusion
Anxiety disorders are challenging but highly treatable conditions. While anxiety may always be present to some degree, with professional help and daily self-care most people can experience significant symptom relief and marked improvement in functioning and wellbeing. Healing from anxiety takes time and commitment, but regaining a sense of calm, balance, and joy is absolutely possible.