Understanding And Coping With Severe Anxiety
Anxiety disorders are serious mental health conditions that can impact functioning in multiple areas of daily life. Approximately 31% of adults in the US have lived with an anxiety disorder, and 43.2% of those individuals receive mental health treatment.
When managing anxiety, you may benefit from learning more about how these conditions are addressed. It can also help to know how to alleviate symptoms independently in conjunction with a mental health professional. To start, review the below symptoms of common anxiety disorders.
Types of anxiety disorders
In the DSM-5, there are ten anxiety disorders that can lead to severe symptoms, including the following:
- Panic disorder
- Generalized anxiety disorder (GAD)
- Specific phobias
- Social anxiety disorder
- Separation anxiety disorder
- Selective mutism
- Agoraphobia
- Substance or medication-induced anxiety disorder
- Anxiety disorder due to another medical condition
- Other specified anxiety disorder
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.
Note that obsessive-compulsive disorder (OCD) and post-traumatic stress disorder (PTSD) were previously listed as anxiety disorders in the DSM-4 but are listed under obsessive-compulsive and related disorders and trauma and stressor-related disorders in the DSM-5. Below are a few descriptions of the most common anxiety disorders from the DSM-5.
Generalized anxiety disorder (GAD)
Generalized anxiety disorder (GAD) is the most diagnosed anxiety disorder. This condition accompanies symptoms of severe anxiety which may or may not have a cause. With anxiety, you may feel nervous and worried frequently and experience significant functional difficulties in one or more areas of daily life. For a diagnosis of GAD, individuals may be required to experience these symptoms for most days over six months.
Social anxiety disorder
Social anxiety accompanies symptoms of excessive worry, nervousness, or panic surrounding social interactions. Often arising from fear of judgment, social anxiety can affect your ability to connect with people in everyday situations. Some people with this condition may struggle to leave home or attend social events. Social anxiety can also cause difficulty remembering what to say during high-pressure social situations like interviews.
Panic disorder
Panic disorder is a condition characterized by frequent panic attacks. Panic attacks are sudden episodes of intense fear that can lead to a sense of impending doom, sweating, chest pains, and irregular heartbeat. These attacks are often short-lived, lasting around ten to 30 minutes. However, they can last longer in severe cases.
Specific phobias
Specific phobias are fears of a situation, place, object, living being, or concept that incites extreme anxiety, panic, or fear and includes avoidant behaviors. For example, someone with a phobia of needles may avoid getting their blood taken at the doctor, even if they are experiencing a health concern.
Symptoms of anxiety disorders
Many anxiety disorders have shared symptoms, including the following physical and mental symptoms.
Mental symptoms
Anxiety disorders are often characterized by consistent nervousness and worry for an extended period (six months for generalized anxiety disorder). However, the exact mental symptoms of anxiety may depend on the specific disorder. Common emotional and cognitive symptoms of severe anxiety include:
- Excessive worry
- Feeling "on edge"
- Fatigue
- Difficulty focusing
- Easy irritation
- Panic or extreme fear
- A sense of impending doom
Physical symptoms
The physiological symptoms of anxiety can often cause an individual to think that a physical health concern is at play, which may compound their feelings of worry. Some of the most common physical symptoms of severe anxiety include:
- Hot or cold sweats
- Numb or tingling hands and feet
- Shortness of breath
- Increased or irregular heart rate
- Dry mouth
- Nausea
- Tense muscles
- Lightheadedness or dizziness
- Sleep disruptions
Treatment for severe anxiety
If you think you may be living with an anxiety disorder, a healthcare professional can help you develop a plan that addresses your specific symptoms. Below are the most common forms of anxiety treatment.
Psychotherapy
For many people who are experiencing severe anxiety, a therapist can provide helpful advice, support, and resources. A therapist can also refer you to a psychiatrist if they feel you would benefit from medication.
Depending on the anxiety disorder you're living with, there are several different therapy methods a mental health professional may utilize, including cognitive-behavioral therapy (CBT), exposure and response prevention therapy (ERP), acceptance and commitment therapy (ACT), and dialectical behavior therapy (DBT).
Medication
Medication for anxiety comes in numerous forms. Many people can use as-needed anxiety medications, whereas others might use long-term medications they take daily. Consult a medical or mental health professional before starting, changing, or stopping any medication. In most states, therapists do not prescribe or manage medications, so reach out to a psychiatrist or doctor for support.
Can you alleviate anxiety independently?
In addition to a treatment plan developed with a healthcare professional, there are numerous strategies you can implement that may alleviate anxiety symptoms.
Herbal teas and supplements
Several herbal teas can support relaxation and overall feelings of calm. Herbal tea blends may be found in your local grocery store. Teas that can alleviate anxiety symptoms include chamomile, lavender, and peppermint.
Several supplements can improve anxiety symptoms, including magnesium, vitamin D, L-theanine, and vitamin C. Talk to your doctor before you add any supplement to your diet, as supplements and vitamins can interact with medications and health conditions.
Massage therapy
Research has shown that massage therapy can effectively reduce stress and anxiety for many people. One study found that people diagnosed with anxiety disorders showed reduced anxiety symptoms for an extended period after a light touch massage. Consider scheduling a routine massage appointment if you experience stress or anxiety.
Deep breathing exercises
Studies show that deep breathing can significantly decrease anxiety's adverse physical and mental effects. Deep breathing exercises can moderate your heart rate, improve focus, reduce blood pressure, and decrease pain.
Consider utilizing a technique like box breathing. To start, breathe in for a four-count, hold your breath for a four-count, and breathe out for a four-count. Then, hold your breath again for a four-count. Repeat this process up to four times.
Diet
Making healthy dietary changes may also help you manage anxiety and stress. Limiting caffeine and alcohol can help you reduce anxiety and feelings of restlessness. Additionally, a diet high in whole grains, nuts, legumes, fruits, vegetables, and fish—which has a proven connection to lower stress—may reduce anxiety.
Sleep
Sleep and anxiety have a bidirectional relationship, meaning a lack of sleep can lead to or exacerbate symptoms of anxiety, and the symptoms of anxiety can lead to disruptions in sleep patterns.
To ensure you're practicing healthy sleep hygiene, try to create a restful environment. A restful environment could mean leaving your phone in a different room an hour before bed, using essential oils, or trying blackout curtains. It might also help to develop a consistent nighttime routine that allows you to prepare for sleep.
Physical activity
There is a significant link between physical activity and reduced symptoms of several different anxiety disorders. Regular exercise can control the nervous system and improve symptoms of anxiety disorders. Consider developing an at-home exercise regimen, walking regularly, or joining a gym.
Counseling options
There are many options for counseling for anxiety disorders. However, reaching out to a provider, managing appointments, and leaving home for a session can feel overwhelming to many people with anxiety disorders.
A growing number of studies point to the efficacy of online therapy when treating symptoms of anxiety disorders. In one trial, researchers found that participants in an online cognitive-behavioral therapy program exhibited "significant improvement" in symptoms of generalized anxiety disorder, noting that these results were sustained at one and three-year follow-ups.
Cognitive-behavioral therapy is a widely utilized modality that helps individuals identify and replace negative thought patterns that may accompany unwanted emotions and behaviors, such as those related to severe anxiety. If you are experiencing severe anxiety, consider working with a licensed mental health professional through an online therapy platform like BetterHelp. With online therapy, you can avoid the added stress of commuting to a therapist's office by participating in sessions remotely through video, voice, or in-app messaging sessions. Online therapy is also an affordable option, with sessions often being under $90 a week.
Takeaway
How do you cope with and manage anxiety?
Both professional treatments and self-care methods may be helpful for managing anxiety.
Professional treatments are treatments guided by a mental health provider. Examples of these include:
- Therapy: In therapy, a counselor may work with clients to identify triggers of anxious feelings. They might also teach stress management techniques or help clients reframe thoughts that may trigger or worsen anxiety.
- Medication: Some medications, like SSRIs, can be helpful for reducing general symptoms of anxiety. Depending on the situation, other types of medication may also be used.
Self-care methods may also be helpful, either on their own or alongside professional treatment. Examples of these may include:
- Eating a healthy diet: Diet can play an important role in mental health and overall well-being. You may find it helpful to eat healthy foods that are low in refined sugar. It may also be helpful to quit drinking caffeinated beverages, which may make anxiety symptoms worse.
- Getting enough sleep: Practicing healthy sleep habits, like aiming for seven to eight hours of sleep per night, can be helpful for managing stress and reducing symptoms of anxiety. It can also be important to maintain a consistent sleep schedule.
- Attending support groups: Support groups for people with anxiety disorders can be a useful way to connect with others over shared experiences. Support groups can provide suggestions for managing anxiety and navigating the challenges it may cause in one’s personal life.
- Practicing relaxation techniques: Grounding practices, deep breathing, yoga, and meditation can be helpful for managing anxiety symptoms. These practices may help you focus on the present moment and alleviate the feelings of impending panic that extreme anxiety can cause.
- Getting exercise: Regular physical activity can be useful for reducing general stress and getting distance from anxiety triggers. Light exercise like walking may even help reduce panic attack symptoms.
- Building a support system: Having a support network of friends or family to turn to can be valuable. Loved ones can be an important source of comfort, suggestions, and support when anxiety symptoms get intense.
You may choose to use one or several of these anxiety management strategies depending on your situation and how intense your feelings of anxiety are.
How long does it take to recover from stress and anxiety?
Recovering from stress and anxiety can take time and patience. In the case of acute stress or anxiety, recovery can sometimes be as simple as addressing the trigger or getting some distance from the situation. That said, for chronic stress or anxiety disorders, recovery may take longer. The exact timeline may range from a few months to more than a year, depending on factors like medication, proper treatment, and the person’s unique history.
Can anxiety go away on its own without medication?
Medication may not always be necessary to recover from anxiety. For some, therapy may be enough, while others may find they can manage their anxiety symptoms through lifestyle changes alone. It may be important to remember that this can be highly individual, and the right treatment may depend on the person, their situation, and their healthcare provider.
What happens when anxiety takes over?
When anxiety gets out of control, it can have a variety of effects. These may depend on the cause of the anxiety. For example, for someone with panic disorder, exposure to a panic trigger may cause feelings of impending doom or a feeling of being unable to breathe. For someone with a specific phobia, uncontrolled anxiety may make it hard to function in daily life.
Other symptoms of uncontrolled anxiety may include:
- Trouble eating or sleeping
- Physical symptoms like nausea, dizziness, and headaches
- Trouble concentrating or remembering things
- Conflicts with loved ones or coworkers
- Trouble making decisions
- Trouble socializing
That said, what anxiety looks like when it takes over can vary from person to person.
How can I relax my mind and body from anxiety?
Several strategies may be useful for relaxing your mind and body from anxiety. Examples of these include:
- Deep breathing exercises, such as box breathing
- Meditation, such as mindfulness meditation
- Gentle exercise, such as walking or yoga
- More intense exercise, such as weight lifting or aerobics
- Talking to a friend or a loved one
- Physically removing yourself from the situation
- Practicing an enjoyable hobby
- Getting a good night of sleep
For longer-term coping strategies, speaking to a mental health provider may also be worth considering.
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