From Symptoms to Solutions: A Guide To Understanding Anxiety

Medically reviewed by April Justice
Updated February 29, 2024by BetterHelp Editorial Team
Content warning: Please be advised, the below article might mention substance use-related topics that could be triggering to the reader. If you or someone you love is struggling with substance use, contact SAMHSA’s National Helpline at 1-800-662-HELP (4357). Support is available 24/7. Please see our Get Help Now page for more immediate resources.

Anxiety is a common mental health condition that affects around 40 million people in the United States. It's characterized by worry, nervousness, and fear that can interfere with daily activities. While some levels of anxiety can be normal and beneficial in certain situations, excessive and persistent anxiety can be debilitating and negatively impact the quality of someone's life. 

If you live with anxiety, understanding it can enable you to be better equipped to manage the symptoms and improve your well-being. This guide aims to provide comprehensive information about anxiety, including its symptoms and potential solutions.

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Understanding anxiety

Anxiety can be a normal stress response that's beneficial in some situations. For example, some anxiety might help with alertness and focus and enable people to excel in problem-solving, academic endeavors, and professional environments. However, too much anxiety can interfere with daily activities such as work, school, and personal relationships. 

Symptoms of anxiety

Anxiety disorders might come in different forms, including generalized anxiety disorder (GAD), panic disorder, social anxiety disorder, and specific phobias. Each type of anxiety disorder can have its own set of symptoms and patterns of behavior. Still, they have some common characteristics.
  • Constant worry or fear: Individuals with anxiety might experience excessive and persistent worry about everyday events or situations. This worry could be so intense that it interferes with daily activities and causes significant distress.
  • Restlessness or feeling on edge: Those with anxiety might constantly feel nervous and jittery. They might have difficulty relaxing and feel like they are always waiting for something terrible to happen.
  • Rapid heart rate: Anxiety can cause an increase in heart rate, leading to feelings of palpitations or a racing heart. This could be accompanied by other physical symptoms such as sweating and trembling.
  • Sweating: Excessive sweating is likely a common symptom of anxiety and could be triggered by physical or mental stress.
  • Trembling or shaking: Anxiety can cause physical symptoms such as trembling or shaking, which might be especially noticeable in the hands or legs.
  • Shortness of breath: Individuals with anxiety might experience shortness of breath, making it feel like they can't catch their breath. It may be accompanied by other physical symptoms such as chest tightness or a rapid heart rate.
  • Trouble sleeping: Anxiety could cause sleep disturbances, making it difficult for individuals to fall or stay asleep. This could lead to feelings of exhaustion and further increased anxiety symptoms.
  • Dry mouth: Anxiety might cause dry mouth, making it difficult to speak or swallow.
  • Nausea: Anxiety may cause physical symptoms such as nausea, making it difficult to eat or drink. This could lead to feelings of discomfort and further increased anxiety symptoms.
  • Dizziness: Anxiety could cause dizziness, making it difficult to maintain balance or concentrate, which may be accompanied by feelings of lightheadedness.
  • Muscle tension or headaches: Anxiety could cause physical symptoms such as muscle tension or headaches, making it difficult to relax or perform daily activities. The pain and discomfort may further increase anxiety symptoms.

It might be best to recall that everyone experiences anxiety differently. Some individuals might experience only a few symptoms, while others might experience many. The severity and frequency of symptoms can also vary from person to person.

Causes of anxiety

The exact cause of anxiety may not be fully understood, but a combination of genetic, environmental, and lifestyle factors could contribute to its development:

  • Genetics: Anxiety might run in families, and specific genes might increase the risk of developing an anxiety disorder.
  • Environmental factors: Traumatic events, such as abuse, neglect, or significant life changes, might trigger anxiety. Chronic stress could also contribute to anxiety.
  • Lifestyle factors: Financial problems, poor work-life balance, substance abuse, lack of physical activity, and poor nutrition might all contribute to anxiety.

If you or a loved one is experiencing abuse, contact the Domestic Violence Hotline at 1-800-799-SAFE (7233). Support is available 24/7.

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A guide to coping with anxiety

If you or someone you know is living with anxiety, try to recall that you are not alone and effective treatments are available. Here are some of them. 

  • Exercise regularly: Regular exercise might help reduce anxiety symptoms and improve overall mood.
  • Eat a healthy diet: A balanced diet rich in fruits, vegetables, and whole grains might improve physical and mental well-being.
  • Get enough sleep: Aim for 7-9 hours each night to control mood and reduce anxiety.
  • Avoid drugs and alcohol: Substance misuse might worsen anxiety symptoms.
  • Try to find a higher-paying job: Financial problems could be a significant source of stress, so finding a higher-paying job might help reduce anxiety.
  • Talk to a friend or family: Talking to a trusted friend or family might provide emotional support and help reduce anxiety.
  • Practice relaxation techniques: Relaxation strategies such as yoga, deep breathing, and mindfulness meditation could help normalize mood and reduce anxiety.
  • Seek professional help: If lifestyle changes aren't enough, talking to a mental health professional might be helpful.

Getting professional help for your anxiety 

If you'd like more help managing your symptoms and finding solutions for your anxiety, consider talking to a licensed counselor. Therapy can provide a space for you to work through your experiences and find solutions that reduce your symptoms and improve your overall well-being. 

If the thought of making an appointment, driving to an office, and speaking in person makes your anxiety worse, online therapy through a platform like BetterHelp may be a good option for you. You can attend online therapy sessions from wherever you're comfortable, enabling you to minimize your anxiety during sessions. Online therapy is often more reachable and affordable than in-person alternatives, so if financial concerns contribute to your anxiety, trying online therapy could help. 

Research shows that online therapy is effective for conditions like anxiety, panic disorders, and depression and often has comparable results to traditional in-person sessions. 

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Takeaway

Anxiety can be a debilitating condition, but it might be treatable. By understanding its symptoms, causes, and available treatments, individuals can take steps to manage their anxiety and improve their quality of life. Seeking help from a mental health professional via in-person or online therapy can help determine the best treatment for each person's needs. With the proper support and guidance, individuals can successfully navigate their anxiety and find peace of mind.
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