Defining Anxiety

Most people have experienced anxiety before. The night before a big exam, moments before a solo during a choir concert, and a first date can all lead to normal reactions that involve anxiety. These are all regular, everyday events that can twist your stomach into knots and give you a rapid heartbeat. However, there is a difference between having anxiety over a specific brief situation and having an anxiety disorder that upends your life.

It can be important to understand the difference between a fleeting feeling and a lasting disorder. One may require some self-care, while the other may need professional intervention. In this article, we’ll be exploring the meaning of anxiety, including its different symptoms, potential causes, and treatment options. 

How does the dictionary define anxiety?

According to Merriam-Webster, anxiety is an emotion characterized by “apprehensive uneasiness or nervousness usually over an impending or anticipated illness.” In other words, if you’re feeling fearful of something that you know is coming, you may be feeling anxiety. 

When it comes to feeling anxious, it can be as short-lived as a single negative thought or as long-lasting as intrusive thoughts on a daily basis.

What are the medical criteria for anxiety?

In a medical sense, anxiety is an emotion characterized by abnormal and intense feelings of fear and unease. It comes with various physical symptoms (such as rapid heartbeat and increased blood pressure), some of which can be severe, and it lasts longer than a week or two. When anxiety has lasted several months without much reprieve, this is when medical and mental health professionals consider the possibility and presence of an anxiety disorder.

According to the American Psychiatric Association’s Diagnostic And Statistical Manual Of Mental Disorders (DSM-5), the criteria to be diagnosed with an anxiety disorder are as follows:

• Experiencing excessive and intense anxiety and ongoing worry more days than not for at least six months
• Having difficulty managing or controlling the recurring intrusive thoughts and cognitive symptoms
• Experiencing at least three of these six symptoms: restlessness, fatigue, difficulty concentrating, irritability, muscle tension, and trouble sleeping
• Having symptoms that are not better explained by another condition, such as an eating disorder or body dysmorphic disorder
• Having symptoms that are not due to substance use or another medical condition, such as thyroid problems or a life-threatening illness
• Experiencing symptoms that are severe enough to affect daily life

If you are struggling with substance use, contact the SAMHSA National Helpline at (800) 662-4357 to receive support and resources. Support is available 24/7.

Anxiety can have many causes. While some people develop anxiety due to genetic and biological factors, others develop it from stressful or traumatic events. However, no matter the cause, an anxiety disorder is still a serious mental health condition to live with.

Anxiety disorders can disrupt the regular flow of life, including one’s ability to complete their daily responsibilities. People with anxiety disorders might skip out on an opportunity to network with big names in their industry because of their fear of meeting new people, or they may avoid people out of fear of social situations, which can affect their job performance. An individual with an anxiety disorder might also lose their job because they are unable to take the subway into the office. Others may be unable to sleep, causing their grades to drastically fall. Whatever it is, if anxiety has, in some way, made an impact on the way you live your life, it could indicate an anxiety disorder. 

What types of anxiety disorders are most common?

There are several types of anxiety disorders including generalized anxiety disorder, phobias, separation anxiety disorder, and social anxiety disorder. Though they all involve excessive anxiety even in the absence of actual danger or threat, each disorder has slightly different mental and physical symptoms.

The most common form of anxiety disorder is generalized anxiety disorder. With generalized anxiety disorder, individuals typically feel overwhelmed and worried about life in general rather than having specific anxieties. This worry is their “normal” and can detract from other areas of their life. Generalized anxiety disorder, also called by its acronym, GAD, creates problems with focus. It can also bring physical symptoms into a person’s life, including headaches, increased blood pressure, nausea, and muscle tension.

Another common anxiety disorder is phobias. Most people are familiar with phobias – an intense fear of something. For some people, their specific phobia is of spiders. Others have an extreme fear of heights. For an individual with an extreme fear of heights, working on the third floor of a building might cause them serious distress. They might even avoid living anywhere that is not on the ground level. Specific phobias such as these tend to trigger intense anxiety over a particular object or situation, so the individual attempts to control that aspect of their life. Doing so tends to bleed over into other areas of their life, causing an unhealthy way of living.

Separation anxiety is a type of anxiety disorder that creates worry about another person to the point where they don’t want to be away from the other individual. There is a constant fear that something bad is going to happen to them, so they choose to stay with them. When they are separated, symptoms may include uncontrollable crying, inability to focus, and poor school or work performance. This disorder can be present in children or adults. The attachment can be formed to a parent, friend, another person in the family, significant other, or in some cases, a pet.

Social anxiety disorder is one of the more common anxiety disorders. With a social anxiety disorder, an individual typically experiences self-consciousness and fears embarrassment in a social setting. They might also be constantly worried that they are being judged. To avoid that judgment or embarrassment, they tend to attempt to avoid social situations altogether. For many with this disorder, that includes people that they consider friends, coworkers, and even family. Extreme cases of social anxiety dislike (and avoid) being in public at all. This causes problems when it comes to getting groceries, attending work or school, or simply being outside.

Some other forms of anxiety that are less common include panic disorder (which occurs when someone experiences more than one panic attack in a short amount of time), post-traumatic stress disorder (when someone is struggling to process past traumatic events), and selective mutism (when a person has trouble speaking in social situations).

Do I have an anxiety disorder?

If you related to any of the common anxiety disorders listed above, you might be wondering: do I have an anxiety disorder? Although it is easy to read a list of symptoms and point out the ones that you have from that list, a diagnosis should be determined by a mental health professional such as a therapist, psychologist, or psychiatrist. No blood test will determine the presence of an anxiety disorder, so it may be necessary for a health professional to do both physical and mental assessments.

Treating generalized anxiety disorder, panic disorder, or other anxiety disorders

Once diagnosed, people with anxiety disorders usually seek out immediate treatment. Although it might seem intimidating to seek help for anxiety disorders, knowing that help is truly possible may make the idea easier. There are several ways to treat anxiety. The most common options are anti-anxiety medications and therapy.

Medication 

According to the National Institute Of Mental Health (which is part of the National Institutes of Health, many people with anxiety disorders find relief for their troublesome feelings and worries with medication. Clinical neuroscience has come a long way in recent decades and has produced many medication options (such as selective serotonin reuptake inhibitors, monoamine oxidase inhibitors, and beta blockers) to help manage the recurring intrusive thoughts and the physical symptoms of anxiety. However, you should have a long talk about your medical history with your healthcare provider beforehand, as some medications may not work for you or may even worsen anxiety symptoms.

Therapy as treatment for anxiety disorders

Anxiety disorders are most frequently treated with therapy. The most common form of therapy for anxiety is known as CBT or cognitive behavioral therapy. CBT is a team effort between therapist and patient that focuses on the recurring intrusive thoughts that are often involved in anxiety. These are specific to the client. The therapist and client work through the negativity together and tend to see positive results in less than a year. If the therapist doesn’t use CBT, they may opt for acceptance and commitment therapy for anxiety.

Getting support for symptoms with online therapy 

Although anxiety can be a common feeling in reaction to challenging or stressful circumstances, if it begins to negatively impact your daily functioning and well-being, it could be helpful to confide in a professional, such as a therapist. As an outside observer with knowledge and experience in mental health, a therapist can help determine whether you’re experiencing everyday worries or may be struggling with an anxiety disorder. 

Attending therapy sessions could be stressful once you’ve factored in commute times, waiting lists, and meeting with someone new face-to-face. With online therapy platforms such as BetterHelp, you can receive the guidance and support you need from anywhere you have an internet connection. Should your first match not be the right fit, you can switch providers until you find someone who meets your needs and whom you feel comfortable with. 

Numerous clinical trials have shown that online therapy can be an effective tool for those experiencing mental health disorders like anxiety. In one study, researchers compared an internet-based cognitive behavioral therapy (CBT) intervention to a face-to-face one and discovered that they were equally efficacious in treating anxiety disorders. CBT is a type of therapy that helps people identify and reframe their negative, unhelpful thoughts and create newer, more productive ways of thinking, feeling, and behaving. 

Self-help options for managing anxiety

If you’re seeking relief from situational or occasional anxiety, there are several natural ways to manage your stress levels and anxious thoughts. Many professionals advise getting outside in the sunlight to help your body’s circadian rhythm. This can lead to higher-quality sleep, which can reduce discomfort and anxiety levels. Additionally, exercise can be crucial to reducing anxiety. Whether you go for a run, do yoga, or lift weights, getting your heart pumping can be a powerful way to release natural mood boosters in your body. It can also be important to aim to eat a balanced diet so that your body has all the nutrition it needs and you don’t feel anxious from a deficiency.

Many individuals have found success in using essential oils to help lower their anxiety levels. Others use soothing music and a bubble bath. Massages and spa treatments are also relaxing activities that can improve your mental well-being. With so many options for self-care available, it can be important to make it a priority to decrease stress and anxiety in your life.