Everyone’s experienced anxiety before, whether it’s from stressful situations, big life changes, or even things going on in the world. But there’s a difference between regular anxiety and more severe anxiety, which may fall into the bucket of anxiety disorder.
There are a few different types of anxiety conditions, including generalized anxiety disorder, panic disorder, social anxiety disorder, and specific phobias. These mental health conditions are categorized by individual symptoms and causes, with anxiety being the main identifying factor.
If you’ve been feeling anxious more often lately, know that you’re definitely not alone. We’re currently living in a world with a lot of uncertainty, and it’s difficult not to be affected by external social, political, or economic issues.
Ahead, find everything you need to know about anxiety disorder.
What is anxiety disorder?
Dr. Celeste Simmons, the owner and psychologist at Family & Forensic Solutions, says that anxiety disorders can be categorized by extreme worries or fears about something.
“The excessive part of the worry or fear means that it causes some sort of disruption to your daily life,” she says. “There are many ways [it] can manifest. You could have social anxiety, which shows up when you’re in new social interactions, or you could have fears about public speaking.”
In situations where you’re anxious, Dr. Simmons says that your brain will tell you you’re in danger, even when you’re not.
“Your body responds accordingly, like your life depends on it,” she says. “Inside your body, the ‘fight, flight, or freeze’ button has been activated. This is the same thing that happens when you’re faced with something life threatening.”
Anxiety disorder symptoms
Anxiety can manifest in many ways and everyone can experience it differently. Here are some of the most common symptoms of anxiety:
- Ruminating thoughts
- Heart palpitations
- Chest pain
- Sweating
- Shaking
- Lack of sleep
- Loss of appetite or excessive eating
- Exhaustion
Intense anxiety can sometimes cause anxiety attacks, which are episodes of severe fear or panic. This is different from regular anxiety but can be caused by particularly stressful situations. Some symptoms of anxiety attacks include rapid heartbeat, shortness of breath, nausea, dizziness, and lightheadedness.
Treatments for anxiety disorder
There are many different ways to treat anxiety, but the best options will depend on the severity of your symptoms. Here are some treatment options.
Therapy
Therapy can be a helpful tool for managing feelings of anxiety, stress, or worry. Cognitive behavioral therapy (CBT), a type of psychotherapy that focuses on identifying and challenging patterns of thinking, is often used for anxiety.
CBT may help you break down the specific things that make you anxious and make them more manageable. You may also learn some tools on how to conquer your anxiety in the moment.
Depending on the source of your anxiety, trauma-informed care, eye movement desensitization and reprocessing (EMDR), or exposure therapy may also be helpful treatment options.
Medication
If your anxiety makes it difficult to function on a daily basis, medication may be another useful tool. It’s not a fix-all solution and it may take some time to find the right medication and dosage for you, but it can work well for many people.
Primary care practitioners, psychiatrist nurse practitioners, and psychiatrists can all prescribe medications for anxiety.
Holistic life changes and habits
There are several life changes and habits you can make to manage your anxiety, too. Some of the most common and scientifically-backed ones include:
- Mindfulness and meditation
- Getting a full night's rest
- Eating a healthy diet
- Regular exercise
- Reducing caffeine and alcohol intake
These won’t stop or prevent your anxiety, but they can help you lead a healthier life, both physically and mentally.
Frequently asked questions about anxiety disorder
Why do I feel anxiety for no reason?
Dr. Simmons says that while feelings of anxiety or panic may sometimes seem like they come out of nowhere, that’s usually not the case.
“There’s likely an underlying cause that can many times be explored and may come from an unknown or subconscious trigger, like ongoing stressful life events.” she explains.
Can anxiety cause chest pain?
Chest pain is one of the most common symptoms of anxiety. It’s important to distinguish between chest pain caused by anxiety, anxiety attacks, or medical emergencies. In the case of anxiety, it’ll likely feel like muscle tension, tightness, or discomfort.
Many people mistake a panic or anxiety attack for a heart attack. There are some key differences, though — for one, a heart attack will feel like pressure, tightness, squeezing, or pain in the center or left side of your chest. It can also spread to your jaw, neck, shoulders, back, or left arm.
An anxiety attack will typically also have other symptoms like dizziness and sweating, and the chest pain won’t move to your arm.
How to reduce anxiety immediately
If you’re in a moment of intense anxiety or panic, there are some things you can do to immediately calm down:
- Deep breathing: It may sound silly, but deep breathing can instantly help lower your heart rate and ground you. Try to take deep inhales and exhales by counting in for four, holding your breath for seven, and slowly exhaling for eight.
- The 3-3-3 rule: This grounding technique is commonly used for anxiety or panic attacks. Meant to ground you in the moment, you can identify three things you see, three things you can hear, and move three of your body parts.
Mindfulness: Similar to the 3-3-3 rule, you can just focus on listing things you see in your environment, like the color of the walls, the clothes you’re wearing, or the furniture around you. You can use any of your five senses when practicing mindfulness.
Expert we spoke with:
Dr. Celeste Simmons, owner and psychologist at Family & Forensic Solutions
