MENTAL HEALTH
Anxiety is your body’s natural response to stress. It’s a feeling of fear or apprehension about what’s to come. The first day of school, going to a job interview, or giving a speech may cause most people to feel fearful and nervous.
But if your feelings of anxiety are extreme, last for longer than six months, and are interfering with your life, you may have an anxiety disorder.
What are anxiety disorders?
It’s normal to feel anxious about moving to a new place, starting a new job, or taking a test. This type of anxiety is unpleasant, but it may motivate you to work harder and to do a better job. Ordinary anxiety is a feeling that comes and goes, but does not interfere with your everyday life.
In the case of an anxiety disorder, the feeling of fear may be with you all the time. It is intense and sometimes debilitating. This type of anxiety may cause you to stop doing things you enjoy. In extreme cases, it may prevent you from entering an elevator, crossing the street, or even leaving your home. If left untreated, the anxiety will keep getting worse.
Anxiety disorders are the most common form of emotional disorder and can affect anyone at any age. According to the American Psychiatric Association, women are more likely than men to be diagnosed with an anxiety disorder.
What are the types of anxiety disorders?
Anxiety is a key part of several different disorders. These include:
- Panic disorder: experiencing recurring panic attacks at unexpected times. A person with panic disorder may live in fear of the next panic attack.
- Phobia: excessive fear of a specific object, situation, or activity
- Social anxiety disorder: extreme fear of being judged by others in social situations
- Obsessive-compulsive disorder: recurring irrational thoughts that lead you to perform specific, repeated behaviors
- Separation anxiety disorder: fear of being away from home or loved ones
- Illness anxiety disorder: anxiety about your health (formerly called hypochondria)
- Post-traumatic stress disorder (PTSD): anxiety following a traumatic event
What are the symptoms of anxiety?
Anxiety feels different depending on the person experiencing it. Feelings can range from butterflies in your stomach to a racing heart. You might feel out of control, like there’s a disconnect between your mind and body.
Other ways people experience anxiety include nightmares, panic attacks, and painful thoughts or memories that you can’t control. You may have a general feeling of fear and worry, or you may fear a specific place or event.
Symptoms of general anxiety include:
- increased heart rate
- rapid breathing
- restlessness
- trouble concentrating
- difficulty falling asleep
Your anxiety symptoms might be totally different from someone else’s. That’s why it’s important to know all the ways anxiety can present itself. Read about the many types of anxiety symptoms you might experience.
What is an anxiety attack?
An anxiety attack is a feeling of overwhelming apprehension, worry, distress, or fear. For many people, an anxiety attack builds slowly. It may worsen as a stressful event approaches.
Anxiety attacks can vary greatly, and symptoms may differ among individuals. That’s because the many symptoms of anxiety don’t happen to everyone, and they can change over time.
Common symptoms of an anxiety attack include:
- Feeling faint or dizzy
- Shortness of breath
- Dry mouth
- Sweating
- Chills or hot flashes
- Apprehension and worry
- Restlessness
- Distress
- Fear
- Numbness or tingling
A panic attack and an anxiety attack share some common symptoms, but they’re not the same. Learn more about each so you can decide if your symptoms are the result of either.
What causes anxiety?
Researchers are not sure of the exact cause of anxiety. But, it’s likely a combination of factors play a role. These include genetic and environmental factors, as well as brain chemistry.
In addition, researchers believe that the areas of the brain responsible for controlling fear may be impacted.
Current research of anxiety is taking a deeper look at the parts of the brain that are involved with anxiety. Learn more about what the researchers are finding.
Are there tests that diagnose anxiety?
A single test can’t diagnose anxiety. Instead, an anxiety diagnosis requires a lengthy process of physical examinations, mental health evaluations, and psychological questionnaires.
Some doctors may conduct a physical exam, including blood or urine tests to rule out underlying medical conditions that could contribute to symptoms you’re experiencing.
Several anxiety tests and scales are also used to help your doctor assess the level of anxiety you’re experiencing. Reach about each of these tests.
What are treatments for anxiety?
Once you’ve been diagnosed with anxiety, you can to explore treatment options with your doctor. For some people, medical treatment isn’t necessary. Lifestyle changes may be enough to cope with the symptoms.
In moderate or severe cases, however, treatment can help you overcome the symptoms and lead a more manageable day-to-day life.
Treatment for anxiety falls into two categories: psychotherapy and medication. Meeting with a therapist or psychologist can help you learn tools to use and strategies to cope with anxiety when it occurs.
Medications typically used to treat anxiety include antidepressants and sedatives. They work to balance brain chemistry, prevent episodes of anxiety, and ward off the most severe symptoms of the disorder. Read more about anxiety medicines and the benefits and advantages of each type.
Online therapy options
Read our review of the best online therapy options to find the right fit for you.
What natural remedies are used for anxiety?
Lifestyle changes can be an effective way to relive some of the stress and anxiety you may cope with every day. Most of the natural “remedies” consist of caring for your body, participating in healthy activities, and eliminating unhealthy ones.
These include:
- Getting enough sleep
- Meditating
- Staying active and exercising
- Eating a healthy diet
- Staying active and working out
- Avoiding alcohol
- Avoiding caffeine
- Quitting smoking cigarettes
If these lifestyle changes seem like a positive way to help you eliminate some anxiety, read about how each one works—plus, get more great ideas for treating anxiety.
Anxiety and depression
If you have an anxiety disorder, you may also be depressed. While anxiety and depression can occur separately, it’s not unusual for these to mental health disorders to happen together.
Anxiety can be a symptom of clinical or major depression. Likewise, worsening symptoms of depression can be triggered by an anxiety disorder.
Symptoms of both conditions can be managed with many of the same treatments: psychotherapy (counseling), medications, and lifestyle changes.
How to help children with anxiety
Anxiety in children is natural and common. In fact, one in eight children will experience anxiety. As children grow up and learn from their parents, friends, and caretakers, they typically develop the skills to calm themselves and cope with feelings of anxiety.
But, anxiety in children can also become chronic and persistent, developing into an anxiety disorder. Uncontrolled anxiety may begin to interfere with daily activities, and children may avoid interacting with their peers or family members.
Symptoms of an anxiety disorder might include:
- Jitteriness
- Irritability
- Sleeplessness
- Feelings of fear
- Shame
- Feelings of isolation
Anxiety treatment for children includes cognitive behavioral therapy (talk therapy) and medications. Learn more about the signs of an anxiety disorder as well as techniques to help calm your child’s anxiety.
How to help teens with anxiety
Teenagers may have many reasons to be anxious. Tests, college visits, and first dates all pop up in these important years. But teenagers who feel anxious or experience symptoms of anxiety frequently may have an anxiety disorder.
Symptoms of anxiety in teenagers may include nervousness, shyness, isolationist behaviors, and avoidance. Likewise, anxiety in teens may lead to unusual behaviors. They may act out, perform poorly in school, skip social events, and even engage in substance or alcohol use.
For some teens, depression may accompany anxiety. Diagnosing both conditions is important so that treatment can address the underlying issues and help relieve symptoms.
The most common treatments for anxiety in teenagers are talk therapy and medication. These treatments also help address depression symptoms.
Anxiety and stress
Stress and anxiety are two sides of the same coin. Stress is the result of demands on your brain or body. It can be the caused by an event or activity that makes you nervous or worrisome. Anxiety is that same worry, fear, or unease.
Anxiety can be a reaction to your stress, but it can also occur in people who have no obvious stressors.
Both anxiety and stress cause physical and mental symptoms. These include:
- Headache
- Stomachache
- Fast heartbeat
- Sweating
- Dizziness
- Jitteriness
- Muscle tension
- Rapid breathing
- Panic
- Nervousness
- Difficulty concentrating
- Irrational anger or irritability
- Restlessness
- Sleeplessness
Neither stress nor anxiety is always bad. Both can actually provide you with a bit of a boost or incentive to accomplish the task or challenge before you. However, if they become persistent, they can begin to interfere with your daily life. In that case, it’s important to seek treatment.
The long-term outlook for untreated depression and anxiety includes chronic health issues, such as heart disease. Learn why anxiety and stress occur and how you can manage the conditions.
Anxiety and alcohol
If you’re anxious frequently, you may decide you’d like a drink to calm your nerves. After all, alcohol is a sedative. It can depress the activity of your central nervous system, which may help you feel more relaxed.
In a social setting, that may feel like just the answer you need to let down your guard. Ultimately, it may not be the best solution.
Some people with anxiety disorders end up abusing alcohol or other drugs in an effort to feel better regularly. This can create a dependency and addiction.
It may be necessary to treat an alcohol or drug problem before the anxiety can be addressed. Chronic or long-term use can ultimately make the condition worse, too. Read more to understand how alcohol can make symptoms of anxiety or an anxiety disorder worse.
Can foods treat anxiety?
Medication and talk therapy are commonly used to treat anxiety. Lifestyle changes, like getting enough sleep and regular exercise, can also help. In addition, some research suggests the foods you eat may have a beneficial impact on your brain if you frequently experience anxiety.
These foods include:
- Salmon
- Chamomile
- Turmeric
- Dark chocolate
- Yogurt
- Green tea
Read more about the many ways these foods can boost your brain health and lower your anxiety.
Outlook
Anxiety disorders can be treated with medication, psychotherapy, or a combination of the two. Some people who have a mild anxiety disorder, or a fear of something they can easily avoid, decide to live with the condition and to not seek treatment.
It’s important to understand that anxiety disorders can be treated, even in severe cases. Although, anxiety usually doesn’t go away, you can learn to manage it and live a happy, healthy life.
If you deal with anxiety on a regular basis, medication doesn’t have to be your only treatment.
To calm your mind and cut stress, try working these self-care tips into your daily routine:
Move your body. Exercise is an important part of physical — and mental — health. It can ease your feelings of anxiety and boost your sense of well-being. Shoot for three to five 30-minute workout sessions a week. Be sure to choose exercises you enjoy so you look forward to them.
Pay attention to sleep. Both quality and quantity are important for good sleep. Doctors recommend an average of 8 hours of shut-eye a night. If anxiety is making it hard for you to fall asleep, create a routine to help you catch your ZZZs:
- Leave screens behind before you hit the hay.
- Try to stick to a schedule.
- Be sure your bed is comfy.
- Keep your room’s temperature on the cool side.
Ease up on caffeine and alcohol. Both caffeine, which is an “upper,” and alcohol, which is a “downer,” can make anxiety kick into overdrive. Cut back or avoid them if you can. Remember, coffee and soda aren’t the only things with caffeine. It can also pop up in:
- Diet pills
- Some headache medicines
- Chocolate
- Tea
Schedule your worry time. It may sound backward to plan to worry, but doctors actually recommend that you pick a time to think about your fears on purpose. Take 30 minutes to identify what’s bothering you and what you can do about it. Have your “worry session” at the same time every day. Don’t dwell on “what-ifs.” Focus on what actually makes you anxious.
Breathe deep. It sends a message to your brain that you’re OK. That helps your mind and body relax. To get the most out of it, lie down on a flat surface and put one hand on your belly and the other on your chest. Take a slow breath in. Make sure it fills your belly enough that you can feel it rise slightly. Hold it for a second, then slowly let it out.
Be the boss of your thoughts. Try to turn any negative thoughts into positive ones. Picture yourself facing your fears head-on. The more you do this in your mind, the easier it will be to deal with it when it happens.
Tame tense muscles. Relax them with this simple exercise: Choose a muscle group, tighten it for a few seconds, then let go. Focus on one section at a time and work through your whole body. This is sometimes called progressive muscle relaxation.
Help out in your community. Spend time doing good things for others. It can help you get out of your head. Volunteer or do other work in your community. Not only will it feel good to give back, you’ll make connections that can be a support system for you, too.Look for triggers. Think of times and places where you notice yourself feeling most anxious. Write them down, if you need to. Look for patterns and work on ways you can either avoid or confront the feelings of panic and worry. If you know the causes of your anxiety, that can help you put your worries into perspective. Next time, you’ll be better prepared when it affects you.
