Are You Worried, Or Is It Anxiety?

Medically reviewed by April Justice, LICSW
Updated November 29, 2023by BetterHelp Editorial Team

Feeling nervous, worried, or scared in response to danger or uncertainty is normal. However, if those feelings linger or worsen over time, or seem to occur without a discernible cause, they may be a sign that you’re living with a mental health condition.

Because most of us regularly experience feelings associated with anxiety, it can be hard to know when they are becoming problematic. But there are certain signs that you may be experiencing challenges that go beyond day-to-day stress and tension.

Read on to find out how symptoms of anxiety disorders can differ from typical feelings of apprehension or fear and learn about the various ways you can manage their effects.

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What Is Anxiety?

According to the American Psychological Association, anxiety refers to the cognitive and physiological processes your brain and body utilize in response to danger, hardship, and uncertainty. Anxiety typically causes worried or fearful thoughts, along with physical changes like rapid heart rate, sweating, and muscle tension. This response can be useful in many circumstances, helping us sense danger and motivating us to act. However, it can also be harmful if it is experienced frequently, severely, or for no reason. When this is the case, anxiety can be a sign of a mental health condition.

Anxiety Disorders

Anxiety disorders are common mental health challenges, with a lifetime prevalence of approximately 30% among adults. While many of the characteristics of various anxiety disorders are similar, their symptoms can differ in many ways, including the situations in which they arise and their severity. The following are common anxiety disorders. 

Generalized Anxiety Disorder (GAD)

An individual with generalized anxiety disorder may be consistently worried, fearful, or anxious, and these feelings may or may not be related to specific challenges. Symptoms of this disorder often interfere with multiple areas of day-to-day life, such as work, school, or relationships. 

Panic Disorder

Panic disorder can cause intense feelings of fear and anxiety, which may occur without warning or an apparent cause. Panic attacks typically last several minutes can severely impact an individual’s ability to function, and often cause apprehension regarding future episodes. 

Social Anxiety Disorder 

Also called social phobia, social anxiety disorder is characterized by excessive worry or nervousness in social situations. This anxiety disorder often arises out of a fear of judgment or humiliation and can cause an individual to become isolated.  

Phobias

Phobias are feelings of fear and aversion to specific objects or situations, such as heights or enclosed spaces, that cause intense reactions when encountering the feared subject. Phobias can lead to extreme forms of avoidance.  

Separation Anxiety Disorder

Separation anxiety refers to intense distress, worry, and fear related to being apart from one’s attachment figures. This often involves distress due to beliefs that this person will be harmed or that something else will happen to create a longer-term separation. 

When Does Anxiety Become A Disorder?

If your anxiety symptoms linger, occur frequently, cause functional impairment, or lead to emotional distress, you may benefit from treatment. 

The Diagnostic and Statistical Manual of Mental Disorders (DSM-V) provides accepted guidance regarding when anxiety might be a sign of a mental health condition. According to the DSM, generalized anxiety disorder may be present if feelings of nervousness and worry are excessive and happen more than half the time, for at least six months; are hard to manage; and lead to at least three symptoms from the below list:

  • Restlessness 
  • Fatigue
  • Trouble focusing
  • Irritability
  • Physical tension
  • Disruptions to sleep schedule

In addition to these symptoms, you may experience several other signs of GAD or other anxiety disorders:

  • Behavioral—Significant changes to eating habits or active avoidance of places, people, or situations that may cause anxiety 
  • Physical—Gastrointestinal distress, increased heart rate, sweating, shaking, headache, unexplained pain, hyperventilation, or other breathing problems 
  • Psychological—Intense sense of impending doom or persistent danger, mood swings, difficulty making decisions, disorientation, and “brain fog” 

Consider consulting with a healthcare provider to ask about an anxiety disorder assessment if your feelings of worry or anxiety involve persistent, intrusive concerns; cause you to avoid certain situations, people, or places; or lead to physical reactions such as a racing pulse, dizziness, shaking, or sweating. 

Often, anxiety may be problematic when it causes disruptions to your life. Do you find that tension and nervousness often cause you physical pain or make it hard for you to focus? Do you often struggle to bounce back after experiencing feelings of nervousness and worry, feeling the effects long after the anxiety-inducing stimulus has passed? These could be indicators that you’re living with an anxiety disorder. 

While it may seem as simple as looking up the symptoms of anxiety disorders and seeing which ones fit your situation, diagnosis requires the assistance of a physician, psychiatrist, or a similar healthcare provider. If you think you may have an anxiety disorder, consider asking a healthcare professional for an evaluation. 

The process of screening for anxiety disorders often starts with a medical history and physical exam to rule out any potential underlying medical conditions that could be causing your symptoms. Your healthcare provider will also likely use a series of assessment tools to identify your symptoms and their severity. If they provide you with a diagnosis, they will typically either refer you to another provider or begin developing a comprehensive treatment plan based on your symptoms. 

What Causes Anxiety?

There is not yet a unified theory of the source of anxiety. Instead, most experts believe a complex interaction of biological and environmental factors causes anxiety disorders. Genetics, developmental experiences, variations in brain chemistry, personal history, and comorbid mental and physical health disorders can all contribute to whether you develop an anxiety disorder. 

Because anxiety is often a result of uncertainty, major life changes, such as starting a new career, moving, or losing family can lead to the development of symptoms. Additionally, a traumatic event may cause significant stress that becomes difficult to manage. 

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Treatments For Anxiety Disorders

Even if your symptoms do not rise to the level of an anxiety disorder, they can negatively affect your mental and physical health, in addition to your career, relationships, and overall quality of life. Treatment for anxiety can help you avoid these potential effects. Often, treatment plans for anxiety involve medication, psychotherapy, or a combination of both. Additionally, there are several lifestyle changes that can help alleviate symptoms of anxiety on a day-to-day basis.

Psychotherapy

There are numerous psychotherapeutic techniques that can help individuals manage anxiety. Many mental healthcare providers use cognitive behavioral therapy (CBT) to help participants recognize harmful thought patterns and behaviors. For example, a therapist may help an individual recognize that their beliefs about the dangers of a specific phobia are irrational and strongly linked to maladaptive behaviors, such as avoidance, and feelings of intense worry. 

Medication

Certain drugs may be prescribed to alleviate the physical and mental symptoms of anxiety. Selective serotonin reuptake inhibitors (SSRIs) and serotonin and norepinephrine reuptake inhibitors (SNRIs) are antidepressants that are commonly prescribed to treat anxiety. Other anti-anxiety medications include beta blockers, benzodiazepine, and buspirone. Always consult with a healthcare professional prior to starting or stopping any medication. 

Lifestyle Changes

Managing anxiety through alterations to your daily habits can provide you with added relief. Consider incorporating some of the following techniques into your routine. 

  • Keep a journal to track your anxiety triggers, emotional reactions, and which coping skills help during different situations
  • Establish practical morning and bedtime routines to help you stay productive and prepare for your day (wind down from your day) 
  • Develop a self-care routine
  • Practice deep breathing and relaxation techniques
  • Eat a balanced diet
  • Limit alcohol and caffeine consumption
  • Exercise regularly
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How Online Therapy Can Help 

The results of a growing number of studies suggest that online therapy can help individuals reduce symptoms of anxiety. For example, in a meta-analysis that included 20 studies, researchers found that online therapy led to significant improvements in worry and anxiety for participants experiencing generalized anxiety disorder. The study also mentions the ability of online therapy to bridge the treatment gap that exists in mental health care by providing available and cost-effective solutions. 

If you’re experiencing trouble managing your anxiety symptoms, consider speaking to a licensed therapist online. With an online therapy platform like BetterHelp, you can address concerns regarding anxiety remotely, through video calls, voice calls, or in-app messaging. Online therapy is an affordable option—BetterHelp subscriptions start at $65 per week (billed every 4 weeks), and you can cancel anytime. 

Takeaway

Worry, tension, irritability, fear, and other signs of anxiety are common feelings, which can sometimes make it hard for you to know whether you should be concerned. When symptoms are lingering, worsening, or affecting your ability to function, they may point to the existence of an anxiety disorder. In addition to consulting with a provider who can screen you and determine whether a diagnosis and treatment are necessary, consider connecting with a licensed, supportive therapist online. With the right resources and advice, you can limit the negative effects of anxiety and continue to nurture mental and emotional wellness.

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The information on this page is not intended to be a substitution for diagnosis, treatment, or informed professional advice. You should not take any action or avoid taking any action without consulting with a qualified mental health professional. For more information, please read our terms of use.
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