All You Need To Know About The Different Phases Of Anxiety
Anxiety is a feeling that can take the form of nervousness, tension, and/or unease regarding past, present, or future events. The severity of an individual’s anxiety can generally be classified as either mild, moderate, severe, or panic-level. The latter usually qualifies as panic disorder. Read on to learn more about these four phases of anxiety.
A brief overview of anxiety
Anxiety disorders represent a category of mental illnesses or mental health disorders. Each type may manifest with different symptoms. The most common disorders include generalized anxiety disorder, social anxiety disorder (social phobia), obsessive compulsive disorder (OCD), post-traumatic stress disorder (PTSD), and panic disorder. Some symptoms that are often seen across many or most of these disorders include:
- Difficulty controlling constant worries
- Difficulty concentrating
- Irritability
- Fatigue
- A rapid heart rate
- Sweating
These symptoms can vary according to the anxiety that a person is experiencing and the particular disorder they are diagnosed with, and they may be accompanied by other symptoms specific to the disorder they’re experiencing. For example, some people may experience physical symptoms like chest pain, nausea, or headaches when the anxiety is high.
It’s also worth noting that some people might only experience symptoms in certain situations. For example, a person with PTSD may only experience anxiety when remembering or experiencing a flashback to a traumatic event, and someone with social anxiety disorder may only feel intense fear and self-consciousness in social situations.
Anxiety disorders should generally be treated as serious mental health conditions that can have long-lasting health effects. That’s because chronic anxiety can interfere with a person's ability to function in their day-to-day life and may also negatively affect their relationships, work, school, and/or overall well-being. Note, however, that effective treatment is generally available for different anxiety disorders.
The four phases of anxiety
Understanding the symptom severity can help you determine when it may be time to seek support. While you can connect with a healthcare provider as a result of anxiety or other mental health challenges, it may be especially important for those experiencing moderate, severe, or panic-level symptoms.
Mild
Levels of mild anxiety may or may not be classified as clinically significant and may or may not impact an individual’s daily functioning. While they might not require long-term or pharmacological treatment, they could come to negatively affect a person’s day-to-day life and well-being—especially if left unaddressed. A therapist can help an individual work to develop healthy coping mechanisms so their symptoms don’t worsen.
Moderate
Those who live with moderate anxiety may sometimes have trouble focusing on anything besides the source of their anxiety. They may experience more physical manifestations of their feelings as well, such as nausea, muscle aches, and sweating. This is often enough to significantly impact a person’s daily functioning, potentially causing them pain and distress and making them avoid certain triggering situations. A person with moderate anxiety symptoms may be diagnosed with an anxiety disorder and can likely benefit from treatment.
Severe
People with severe anxiety may experience persistent worry, intense fear, and potentially debilitating physical symptoms. They may find it difficult or impossible to control their feelings of persistent fear and anxiety, and these may arise from both rational and irrational sources. An individual who is experiencing severe anxiety symptoms most likely has some type of anxiety disorder and should consider seeking professional treatment.
Panic-level anxiety is extremely intense and debilitating, often taking the form of frequent, usually unpredictable panic attacks along with extreme fear of having them. Panic-level anxiety may lead to panic disorder. Symptoms of a panic attacks typically include a racing heart, shortness of breath, dizziness, sweating or chills, trembling, numbness or tingling in the extremities, nausea, weakness, and/or chest pains, along with a sense of impending doom and a lack of control. They can last anywhere from a few minutes to half an hour. These sudden periods of panic can be intensely frightening, which can lead to the debilitating fear of having another panic attack (a symptom of panic disorder).
Tips for managing anxiety
If you’re experiencing symptoms of anxiety that are distressing or negatively impacting your functioning, relationships, school, work, and/or overall well-being, the recommended course of action is usually to consult with a mental health care provider for evaluation. In addition to professional treatment, such as medication or behavioral therapy, certain lifestyle adjustments may have a positive impact, such as the following. Be sure to consult with your doctor before making significant changes to your diet or exercise routines.
- Exercise regularly. There’s a wealth of scientific evidence to suggest that regular exercise can help decrease symptoms of anxiety, as it can “positively impact a number of biological, as well as psychological, mechanisms”.
- Eat a healthy diet. Various studies also support the link between a varied, nutrient-rich diet and lower stress levels and other mental health issues. One study notes an association between higher levels of anxiety and a diet that’s high in fat, sugar, and refined carbohydrates.
- Lean on loved ones. A 2022 study reports that “perceived social support had significant and negative correlations with anxiety, depression, and insomnia,” suggesting that having people in your life you can depend on and get care and support from may help you manage or even prevent anxiety symptoms.
Seeking professional support for anxiety symptoms
If you’re experiencing excessive anxiety symptoms, you may benefit from consulting with a mental health care professional. They can help you learn to challenge distorted thoughts that may lead to distressing feelings and behaviors related to anxiety, and they can assist you in developing healthy coping mechanisms so you can manage symptoms as they arise.
If the prospect of meeting with a therapist in person seems intimidating or anxiety-producing, you might consider the option of connecting with a therapist online instead. With a virtual therapy platform like BetterHelp, you can get matched with a licensed provider who you can meet with via phone, video call, and/or in-app messaging to address the challenges you may be facing. Research suggests that online therapy can offer similar benefits to in-person therapy, with one study indicating that individuals with diagnosed anxiety saw “sustained and clinically meaningful improvements” in symptoms after treatment.
Takeaway
Symptoms of anxiety can be experienced in varying forms and to varying degrees. People with anxiety disorders can often improve their symptoms with treatments like cognitive behavioral therapy, exposure therapy, and more. If you’re looking for mental health care or support in managing mental illness, you may benefit from connecting with a trained therapist to receive treatment suited for you.
If your symptoms make it difficult to leave home, you might consider online therapy. With BetterHelp, you can be matched with a therapist who knows how to treat anxiety, and you can communicate via audio, video, or live chat. Take the first step toward getting relief from anxiety and reach out to BetterHelp today.
Frequently Asked Questions (FAQs)
What are the 6 different diagnosable anxiety disorders?
According to the American Psychiatric Association, the six most common anxiety disorders include:
- Specific phobias
- Social anxiety disorder
- Panic disorder
- Agoraphobia
- Generalized anxiety disorder
- Separation anxiety disorder
What are the 3 different degrees of worry symptoms?
In general, symptoms of anxiety may be mild, moderate, or severe. An individual with panic disorder may experience even more intense anxiety.
What is the difference between moderate anxiety and severe anxiety?
Both moderate and severe forms of anxiety can present with mental and physical symptoms and, if left untreated, can negatively impact mental health and well-being. Severe anxiety is more intense than moderate anxiety and may be debilitating. Individuals experiencing either level of anxiety can usually benefit from treatment.
What is considered extreme anxiety?
Panic disorder is typically considered the most extreme type of anxiety and is usually characterized by unexpected panic attacks that can be intensely frightening and debilitating.
What do psychiatrists usually prescribe for anxiety?
Depending on the type of anxiety disorder a patient is experiencing, the treatment plan may vary. Some behavioral therapies may be effective on their own. In other cases, a psychiatrist may prescribe certain medications, often in combination with some form of psychotherapy. Remember that you should always consult with your doctor before starting, stopping, or changing a medication regimen.
How can I beat anxiety?
Practicing grounding exercises such as the “five senses” technique, engaging in deep breathing strategies, making healthy lifestyle changes, and participating in some forms of talk therapy can all be effective ways to help manage symptoms of anxiety. If you’re experiencing symptoms, it’s typically best to consult with a healthcare professional.
Do symptoms of worry worsen with age?
Recent studies have shown that the symptoms of some forms of anxiety can get worse with age, particularly if left untreated. An individual’s specific risk factors can also play an important part in determining if their anxiety might get worse with age.
How do I get diagnosed with an anxiety?
If you suspect you may have an anxiety disorder, consulting with a healthcare professional is usually the recommended next step. They may provide you with a diagnosis of generalized anxiety disorder or other anxiety disorders (or another mental health disorder in general) as well as a treatment plan that can help you address and manage symptoms. This plan may include anti-anxiety medications, therapy, alternative treatments, or a combination of approaches.
What are the 2 types of anxiety?
There are various types of anxiety disorders that may affect an individual, and one person can have two or more conditions at once. If you suspect you’re experiencing symptoms of an anxiety disorder or other mental health condition, it’s usually best to meet with a qualified healthcare professional.
At what age does anxiety peak?
The age at which anxiety symptoms may be most severe depends on an individual’s specific circumstances, including risk factors, type of anxiety disorder, any comorbid disorders, and other health factors.
What are the four stages of anxiety?
The first stage of anxiety without healthy coping mechanisms is experiencing troublesome or distressing symptoms. The second stage may include avoiding situations or engaging in unhealthy coping strategies. Unhealthy coping mechanisms may include isolation and substance or alcohol use (formerly called alcohol abuse). The next stage is temporary relief, followed by a return of symptoms. To break the cycle of anxiety, consulting with a mental health professional about healthy coping mechanisms for managing symptoms can be helpful.
How can I calm my anxious heart?
There are various breathing techniques and grounding exercises that you can try to calm yourself when experiencing anxiety. One of the most well-known is the “five senses” exercise, where you acknowledge five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste. A technique like this can bring you back to the present and help stabilize your thoughts.
Panic-level anxiety, also known as panic disorder, is generally considered to be the highest and most severe form of anxiety.
What are the 4 types of OCD?
Obsessive-compulsive disorder (OCD) may be divided into four types:
- Cleaning/contamination
- Harm
- Hoarding
- Order/symmetry
How does anxiety feel physically?
Anxiety can present as several physical symptoms, including sweating, dizziness, lightheadedness, shortness of breath, nausea, headaches, and a racing pulse.
For more information on anxiety as well as research on how to treat depression, anxiety, and other disorders, visit the website of the National Institute of Mental Health. You might also visit the Journal of Clinical Neuroscience for recent research on anxiety.
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