Anxiety affects us all, and we all react differently to its influence. In many cases, anxiety is a good thing, helping us to focus by giving us the energy we need to cope with stressful situations. However, for those suffering anxiety disorders, overwhelming anxiety can be crippling.
Anxiety disorders are the most common mental disorder in the world[1], and up to 60% of people experience high levels of anxiety that interfere with their daily lives[2]. But what exactly is it and how does it affect us? Here we explore those questions alongside the causes, types of anxiety disorder, and how you can begin to deal with them. Read on to learn more and put excessive anxiety to bed!
Defining Anxiety
Anxiety can be described as a feeling of unease, worry, or fear about what may happen in the future[3]. It’s a normal reaction to stress and can serve as a protective mechanism, alerting us to potential dangers and helping us prepare for challenging situations. However, when anxiety becomes excessive or disproportionate to the actual threat, it can interfere with our ability to function effectively.
Causes of Anxiety
The causes of anxiety are often complex, taking in a range of social, psychological, and biological factors[4]. This includes genetics, brain chemistry, personality traits, and life experiences, with some individuals exhibiting a genetic predisposition to anxiety disorders and others developing it due to environmental stressors or traumatic events. Additionally, imbalances in neurotransmitters such as serotonin and dopamine can contribute to the development of anxiety disorders[5].
Symptoms of Anxiety
The symptoms of anxiety are generally well known to us already, with nervousness, restlessness, and worry often the most common signs. However, if you are suffering from an anxiety disorder, symptoms can vary widely in type and severity depending on the individual and the type of anxiety disorder.
Symptoms of anxiety and anxiety disorders may include:
- Feelings of nervousness, restlessness, or tension
- Racing thoughts or excessive worry
- Difficulty concentrating or making decisions
- Irritability or mood swings
- Muscle tension, trembling, or shaking
- Sweating, dizziness, or feeling lightheaded
- Rapid heartbeat or palpitations
- Shortness of breath or chest tightness
- Upset stomach, nausea, or diarrhoea
- Fatigue or difficulty sleeping
The Types of Anxiety Disorder
Anxiety disorders are generally categorised into the following types, however, each type may also contain numerous other conditions that are linked or associated with it. If you are experiencing symptoms associated with one or multiple types of anxiety disorder, then you should visit a medical professional to seek help and a diagnosis.
- Generalized Anxiety Disorder (GAD) — GAD is characterised by persistent and excessive worry about everyday things, often without any specific trigger[6]. People with GAD may experience physical symptoms such as muscle tension, fatigue, and irritability.
- Panic Disorder — Panic disorder involves recurrent, unexpected panic attacks, made up of sudden episodes of intense fear or discomfort accompanied by physical symptoms such as heart palpitations, sweating, and trembling[7].
- Social Anxiety Disorder (Social Phobia) — Social anxiety disorder is characterised by a fear of social situations and scrutiny by others[8]. Individuals with this disorder may avoid social gatherings, public speaking, or other situations where they feel they may be judged or embarrassed.
- Post-Traumatic Stress Disorder (PTSD) — PTSD can develop after experiencing a traumatic event, such as military combat, natural disasters, or physical assault[9]. Symptoms may include flashbacks, nightmares, hypervigilance, and avoidance of reminders of the traumatic event.
Diagnosis and Treatment
Diagnosis and treatment of anxiety disorders should always be carried out by a medical professional. This typically involves a thorough assessment by a mental health professional, including a review of symptoms, medical history, and any potential contributing factors.
Treatment options for anxiety may include:
- Therapy — Cognitive-behavioural therapy (CBT) is one of the most effective treatments for anxiety disorders. This type of therapy helps to identify and challenge negative thought patterns and develop coping strategies to manage anxiety.
- Medication — Antidepressants, such as selective serotonin reuptake inhibitors (SSRIs) and benzodiazepines, may be prescribed to help alleviate symptoms of anxiety. These medications can help regulate neurotransmitter levels in the brain and reduce the severity of anxiety symptoms.
- Lifestyle Changes — Incorporating healthy lifestyle habits such as regular exercise, balanced nutrition, adequate sleep, and stress management techniques can help reduce anxiety symptoms and improve overall wellbeing.
- Mindfulness and Relaxation Techniques — Practices such as mindfulness meditation, deep breathing exercises, progressive muscle relaxation, and yoga can help promote relaxation and reduce anxiety levels.
- Support Groups — Joining a support group or participating in group therapy sessions can provide the chance to connect with others who understand anxiety and to share coping strategies.
Managing Anxiety in Daily Life
Aside from medical treatment, there are ways that you can take steps to manage your anxiety in your daily life. This can include:
- Practising Self-Care — Make self-care a priority by engaging in activities that promote relaxation and well-being, such as spending time outdoors, pursuing hobbies, or listening to music.
- Setting Realistic Goals — Break tasks into smaller, manageable steps and set realistic goals to avoid feeling overwhelmed. Celebrate your accomplishments, no matter how small they may seem.
- Limiting Exposure to Stressors — Identify triggers that contribute to your anxiety and take steps to minimise exposure to them when possible. This may involve setting boundaries, saying no to additional responsibilities, or seeking support from friends and family.
- Challenging Negative Thoughts — Learn to recognize and challenge negative thoughts that contribute to anxiety. Ask yourself if your worries are realistic or if you’re catastrophizing potential outcomes. Practice reframing negative thoughts in a more positive or realistic light.
- Staying Connected — Maintain social connections with friends and loved ones, even when you’re feeling anxious or withdrawn. Having a support system in place can provide emotional support and encouragement during difficult times.
Conclusion
Even if you suffer from anxiety on a regular basis, or you are concerned that you have an anxiety disorder, it’s important to remember that effective treatments and support are available. By seeking professional help, practising self-care, and implementing coping strategies, you can learn to manage anxiety disorders and their symptoms, helping you to live a more fulfilling life free from anxiety. Remember, you’re not alone, and there is hope for a brighter, less anxious future.
[1] Anxiety disorders – WHO
[2] New research reveals anxiety is gripping the UK as many people suffer in silence and struggle to cope – Mentalhealth.org
[3] Overview – Generalised anxiety disorder in adults – NHS
[4] Anxiety disorders – WHO
[5] The Neurobiology of Anxiety Disorders: Brain Imaging, Genetics, and Psychoneuroendocrinology – NCBI
[6] Overview – Generalised anxiety disorder in adults – NHS
[7] Panic Disorder – NHS
[8] Social Anxiety (social phobia) – NHS
[9] Post-traumatic stress disorder – NHS
