What Is Anxiety?

Anxiety is a feeling of nervousness, unease, or worry that typically occurs in the absence of an imminent threat. It’s part of the body’s natural reaction to stress, so it can be helpful at times, making you more alert and ready for action.

• Phobias Intense, persistent fear of something that’s generally not harmful. People often understand their fear may be irrational, but their desire to avoid triggers may interfere with their daily routines.
• Generalized Anxiety Disorder This is a condition in which your worries about a wide range of things overwhelm you to the point where your daily routine may be consistently difficult to carry out.
• Panic Disorder Panic disorder is diagnosed by having recurrent, unexpected panic attacks. It often comes with a constant worry about future attacks.
• Social Anxiety Disorder Those with social anxiety disorder have very intense versions of those fears — intense fears of being judged by others that trigger intense distress and may cause them to avoid those kinds of situations.

Anxiety has both mental and physical symptoms. That’s because there’s a very strong biological chain reaction that occurs when we encounter a stressful event or begin to worry about potential stressors or dangers in the future.

• Feelings of apprehension
• Rapid breathing
• Anticipating the worst
• Feeling tired or weak
• Tremors or twitches
• Sweating
• Nausea or upset stomach
• Trouble sleeping

When the symptoms of anxiety and associated behaviors are having a detrimental impact on your well-being and day-to-day functioning, it’s important to get help.

Researchers think that various factors may contribute to anxiety. The more risk factors an individual has, the greater the likelihood that they’ll develop an anxiety disorder, says Suma Chand, PhD, a professor in the department of psychiatry at Saint Louis University School of Medicine in St. Louis, Missouri.

• Family History Having a family member with anxiety increases the likelihood of developing an anxiety disorder. Although this may suggest genetic transmission, Dr. Chand explains that “there is also the possibility of learning anxious responses from family members with anxiety.”
• Temperament Starting in infancy, according to Chand, people with a temperament of behavioral inhibition have heightened reactions to new and different situations and stimuli. This tendency may lead them to withdraw from new or unfamiliar social situations as they grow older. Negative affectivity is the tendency to experience negative emotions, while anxiety sensitivity means you’re inclined to believe that symptoms of anxiety are harmful.
• Traumatic Events Children who have endured abuse (physical, emotional, or sexual) or other traumatic experiences are more likely to develop anxiety disorders. Adults exposed to traumatic experiences can also develop overwhelming anxiety.
• Stress This can be associated with the development of anxiety, whether it’s a major stressor such as a serious illness or the ongoing stress caused by work issues, financial and family conflicts, and chronic health problems. Thyroid problems or heart arrhythmias can produce or aggravate anxiety symptoms.
• Drug or Alcohol Use Misuse or withdrawal can cause anxiety.
• Other Mental Health Disorders People with one or more other psychological disorders, like depression or bipolar disorder, often also experience anxiety.

When you visit your healthcare provider, you can expect that your doctor or nurse will ask you about your symptoms, perform a physical exam, and order lab tests to rule out other health problems. If tests don’t reveal any other conditions, your doctor will likely refer you to a psychiatrist or psychologist to make a diagnosis.

There’s no one-size-fits-all approach in treating anxiety, but the most common methods are a combination of medication and psychotherapy (talk therapy).

Medication

The types of medication most frequently used to treat depression are the drugs that also work best for anxiety disorders. These include selective serotonin reuptake inhibitors (SSRIs), like escitalopram (Lexapro) and sertraline (Zoloft).

Therapy

Complementary and Integrative Therapies

• Aerobic exercise
• Yoga
• Meditation
• Hypnosis
• Acupuncture
• Aromatherapy

There’s no known way to prevent anxiety disorders, but lifestyle changes can help you manage symptoms and prevent future complications.

• Manage Stress This may include breaking tasks down into manageable steps, planning and scheduling tasks and activities in a flexible manner, and delegating and sharing responsibilities instead of taking on everything yourself. Meditation and relaxation practices can also help.
• Build Support Systems Good relationships and a social support system act as a protective force. Build interpersonal and communication skills to reduce stress associated with social interactions, which can sometimes be challenging.
• Maintain a Balanced Routine Create a healthy lifestyle with good sleep hygiene, healthy nutrition, regular exercise, and self-care.
• Stick to a Healthy Diet Where possible, try to limit your caffeine and alcohol intake.
• Develop Coping Skills Work toward facing rather than avoiding stressful problems.
• Seek Out Information Good mental health education is also vital, says Chand. “While several steps can be taken to prevent mental health problems, people often feel helpless when they’re not armed with information."

It’s possible to manage anxiety with therapy or medication, or through a combination of therapy and medication. It may also be helpful to reexamine your relationship with your anxiety.

According to Noah Clyman, a licensed clinical social worker and the director of NYC Cognitive Therapy, a private psychotherapy practice in New York City, “You might start to consider your emotions as changing experiences that are always fluctuating.”

“When we feel distressed, it can seem like the distress is going to go on and on forever until we emotionally combust,” he says. “But instead, emotions act more like a wave, at times increasing and becoming more intense. Inevitably, they’ll reach a plateau, subsiding and finally passing.”

• Anxiety becomes a disorder when excessive feelings interfere with daily life, taking forms like panic disorder, social anxiety, generalized anxiety disorder, or agoraphobia.
• Physical symptoms include rapid heartbeat, chest tightness, sweating, and nausea, while emotional symptoms include irritability, dread, and obsession.
• Anxiety disorders can develop from a range of factors including stress, trauma, substance use, brain structure, and family history.
• Treatment options include talk therapy, medication, and self-management practices like exercise, meditation, and yoga.