According to Helpguide.org, “Anxiety is the body’s natural response to danger, an automatic alarm that goes off when you feel threatened, under pressure, or are facing a stressful situation.” Anxiety has physical and emotional symptoms that an individual experiences to various degrees. Many individuals experience anxiety from situations that they deem stressful such as going on a date, taking an exam, and meeting a deadline. Anxiety can be positive when it motivates us. It becomes a problem when it becomes impairing and interferes with functions of our everyday life.
29 And do not set your heart on what you will eat or drink; do not worry about it. 30 For the pagan world runs after all such things, and your Father knows that you need them. 31 But seek his kingdom, and these things will be given to you as well.
- Females are 50% more likely to suffer from anxiety
- Adults and childhood victims of trauma
- People who have stress due to a medical illness
- People who have let stress build-up, and have no healthy release
- Individuals with anxious personality types
- Individuals who also suffer with depression and anxiety
- Individuals with a familial history of anxiety
- Individuals who use drugs and alcohol
- Heart disease
- Thyroid problems, such as hypothyroidism or hyperthyroidism
- Drug abuse or withdrawal
- Withdrawal from alcohol, anti-anxiety medications, or other medications
- Irritable bowel syndrome
- Rare tumors that produce certain "fight-or-flight" hormones
- Premenstrual syndrome
- Side effects of certain medications
You may notice the following symptoms and signs in yourself or in others:
Poor memory, focus, and concentration – You are finding it harder and harder to focus on tasks that need to be done. You struggle to recall information on the spot, if at all. Your concentration is significantly impacted, where you find it difficult to concentrate on a particular task or item that needs to be done. You are easily distracted and on edge.
Tension, irritability, and worry – You notice muscle tension and all over body aches and pains. You are more easily irritated with people and situations, often “snapping” at people. You worry often, and struggle to turn the intrusive and negative thoughts off.
Feeling a loss of control and nervousness – You feel as if you have no control over your life, and that something bad happening is inevitable. You feel nervous to leave the house, go to social events or work, and you may even struggle to relax and sleep at night.
Rapid heartbeat, trouble breathing, and dizziness – You become so anxious that your heart rate and blood pressure increase. You start to breathe rapidly, or have trouble breathing. All of these factors can lead to making you feel dizzy which is a common anxiety symptom.
Sweating – You become so nervous, that you actually begin to sweat. This is often a side effect from rapid heart rate, fast breathing, and shaking.
Shaking hands and body – You start to shake uncontrollably. You notice tremors in your hands, and have trouble making this stop. This is due to increased adrenaline, and the body’s reaction to fear and stress.
Increased fatigue with associated sleep issues – Too much sleep, too little sleep, trouble falling asleep, trouble staying asleep, tossing and turning all night, and daytime drowsiness. The most common issue is not being able to turn your thoughts off at night, and being afraid to fall asleep.
Fearing the worst – This is an overall impending sense of doom, and that something will go wrong. It is also catastrophizing, where you fear the worst possible case scenario.
Restlessness – You have trouble relaxing. You can’t turn your body or your mind off. Your mind is racing and fearing the worst, and your body cannot settle down and get comfortable as it fears it will need to flee or move.
Physical aches and pains – An overall feeling of aches and pains, and a general feeling of not being well. Anxiety can manifest physically in this way due to constant muscle tension and an inability to relax.
Headaches and migraines – You may or may not have had a history of migraines and headaches. Whatever the case, they are now more frequent, and are typically more intense in nature. These are often rooted in the constant tension you are experiencing in your body.
Nausea and/or vomiting – Individuals can become so anxious that they become nauseous from the stressful thoughts and physical reactions to the body. Our thoughts have a strong impact on our body. Some people will become so anxious, and so nauseous, that they end up vomiting.
6.8 million adults, 3.1% of the U.S. population
These individuals feel anxious most of the time, many without knowing the root cause. These individual often have more physical than emotional symptoms.
6 million adults, 2.7% of the U.S. population
This includes panic attacks, and fear of having one. It often becomes a cycle of panic and being in a constant anxious state, due to fearing another panic attack. These can feel up to the extremes that you are having a heart attack, and this can also be accompanied with Agoraphobia, which is a fear of public places and being somewhere you can’t escape.
Obsessive Compulsive Disorder (OCD)
2.2 million adults, 1% of the U.S. population
This involves intrusive thoughts and patterns that the person feels unable to stop. It is constant worry, and fear that something bad will happen if they do not repeat patterns or take part in compulsions.
19 million adults, 8.7% of the U.S. population
This is fear of objects, people, activity, places, or specific situations. People go to great lengths to avoid their phobias,
which actually serves to make those phobias stronger.
Social Anxiety Disorder
15 million adults, 6.8% of the U.S. population
This is the belief that no one likes you, or no one will like you in new social or work situations. Some people think of this as shyness, but do not understand what is going on in the person’s mind. Performance anxiety falls into this category.
Post-traumatic Stress Disorder (PTSD)
7.7 million adults, 3.5% of the U.S. population
This is the type of anxiety that an individual has after they witness or experience a traumatic event. This typically has the additional anxiety symptoms of nightmares, flashbacks, hypervigilance, isolation, and avoiding situations that remind the person of the event.
Learn to challenge and change negative thinking by understanding anxiety.
- Write down what worries you
- Set a daily timeframe where you are allowed to worry.
- Work to accept what you have control over.
Focus on what you have control over, and let go of what you don’t.
- Work to focus on what you do and do not have control over, and let go of what you don’t.
Focus on the present, not the future.
- Anxiety is often defined as those who worry too much about the future.
- Learning to live in the present can reduce anxiety.
Learn relaxation techniques such as:
- Deep breathing
- Progressive muscle relaxation
- Guided imagery
Utilize physical, emotional, mental, and soothing “grounding” techniques.
- A therapist can offer you a long list of grounding techniques which can help you distract yourself and break up intrusive thoughts.
- You can do these anywhere, anytime, and no one would know.
Develop healthy eating and exercise habits.
- When we are physically active and eating well, we feel better overall.
- Exercise produces hormones and chemicals which enhance mood.
Get enough sleep each night, and learn good sleep practices.
- Get 7-9 hours of sleep each night.
- Go to bed at the same time and wake up the same time each day.
- Remove the television and screens from the bedroom.
- Don’t have caffeine after 2pm.
Reduce the use of alcohol, nicotine and caffeine.
- Alcohol causes disrupted sleep.
- Cigarettes stimulate the system causing wakefulness.
- Caffeine causes wakefulness and stimulates the system.
Work with a therapist to practice CBT and exposure therapy techniques.
- CBT (Cognitive Behavioral Therapy) looks at the connection between your thoughts, feelings, and behaviors.
- Exposure therapy starts with imagining the stressor, and gradually works up to exposing you to the stressor in a safe environment.
Medication is sometimes needed for overcoming anxiety.
- Speak with your primary care physician or psychiatrist to determine if an anti-anxiety medication is appropriate for you.
Investigate the themes and roots of your anxiety.
- Try to identify the cause of your anxiety so that you can avoid triggers.
Check with your doctor about the potential use of proven supplements for overcoming anxiety.
- There is a great deal of research that shows promise for supplements that help with overcoming anxiety. Speak with your doctor about possible options, and be sure to mention any other medicines you are taking, including over the counter medicines.
Socialize, go out, and stay active.
- Reconnect with friends and family, and do activities you once enjoyed.
- Take part in local group activities to make new friends.
- Attend Social Anxiety groups.
Develop organizational and time management systems.
- Develop organizational systems that keep you on track by schedule, task, and project.
- Getting a physical planner or calendar can help put things in a big picture for visual people.
Frequently Asked Questions About Anxiety
Frequently Asked Questions About Anxiety
According to the Helpguide.org, “Anxiety is the body’s natural response to danger, an automatic alarm that goes off when you feel threatened, under pressure, or are facing a stressful situation.” Anxiety symptoms are both physical and emotional responses that an individual experiences to various degrees. Many individuals experience anxiety from situations that they deem stressful such as going on a date, taking an exam, and meeting a deadline. Anxiety can be positive when it motivates us. It becomes a problem when it becomes impairing and interferes with functions of our everyday life.
Please see “Types of Anxiety” for complete definitions
- General Anxiety (6.8 million adults, 3.1% of the U.S. population)
- Panic Disorder (6 million adults, 2.7% of the U.S. population)
- Obsessive Compulsive Disorder (OCD) (2.2 million adults, 1% of the U.S. population)
- Phobias (19 million adults, 8.7% of the U.S. population)
- Social Anxiety Disorder (15 million adults, 6.8% of the U.S. population)
- Post-traumatic Stress Disorder (7.7 million adults, 3.5% of the U.S. population)
Please see “Anxiety Symptoms and Signs” for complete descriptions
Common symptoms and signs are poor memory, focus, and concentration; tension, irritability, and worry; feeling a loss of control or nervousness; rapid heartbeat, trouble breathing and dizziness; sweating; shaking hands and body; increased fatigue with associated sleep issues; fearing the worst; restlessness; physical aches and pains; headaches and migraines; and nausea and/or vomiting.
While it is not possible to entirely prevent anxiety disorders, there are a number of things a person can do to lessen its effects:
- 1. Reduce your consumption of nicotine and caffeine, and avoid their use 4-6 hours before bed.
- 2. Start to see a therapist to work on relaxation and stress reduction techniques.
- 3. Start living a healthier lifestyle that includes exercise, nutritious eating and appropriate amounts of sleep.
How are Post-traumatic Stress Disorder (PTSD) and Acute Stress Disorder (ASD) different from each other?
ASD is a diagnosis that is only given within the first month following a traumatic event. If stress symptoms continue for longer than a month, the diagnosis is more likely PTSD. ASD also has more dissociative symptoms. Dissociative symptoms include: feeling numb, a lack of awareness, depersonalization, derealization, or amnesia.
Please see “Anxiety Treatments” for full descriptions
Some ways to treat your anxiety are:
- Learn to challenge and change negative thinking
- Focus on what you have control over, and let go of what you don’t
- Focus on the present, not the future
- Learn relaxation techniques
- Utilize physical, emotional, mental, and soothing “grounding” techniques
- Develop healthy eating and exercise habits
- Get enough sleep each night, and learn good sleep practices
- Reduce the use of alcohol, nicotine and caffeine
- Work with a therapist to practice CBT and exposure therapy techniques
- Investigate the themes and roots of your anxiety
- Check with your doctor about the potential use of proven supplements
- Join support groups for anxiety and/or social anxiety
- Socialize, go out, and stay active
- Develop organizational and time management systems
- Consider medication if needed
Anxiety Disorders are the most common health condition in the United States. It is estimated that 40 million Americans suffer from anxiety.