Did you know that anxiety disorders affect over 40 million adults in the U.S. every year? Anxiety is a natural response to stress but can become a mental health disorder when it is persistent and interferes with daily life. At some point or another, we may all struggle with anxiety. This is why understanding anxiety is vital for those experiencing it and their loved ones. Raising awareness reduces stigma and promotes pathways to healing.
What Is Anxiety and How Does It Manifest?
- What Is Anxiety?: Anxiety is the body’s natural response to perceived threats, characterized by feelings of fear and unease. It comes down to biology. When you are confronted with something that could be an actual or perceive threat, the brain’s alarm system, or the amygdala, communicate with other parts of your brain and body to release stress hormones called adrenaline and cortisol.
- When Does Anxiety Become a Disorder? Anxiety becomes a disorder when worry becomes chronic, excessive, and disrupts daily functioning. You will notice that these chronic excessive worries are experienced most days than not and the symptoms tend to last for 6 months or more. Persistent worries also can affect your functioning at work, school or home.
- Types of Anxiety Disorders: The DSM-5-TR outlines several types of anxiety disorders. Generalized Anxiety Disorder (GAD), Social Anxiety Disorder, Panic Disorder, Phobias, and others are among this list. It is important to note, that only a mental health professional is able to accurately diagnose one of these disorders.
What Are the Common Symptoms of Anxiety?
There are several ways our body alerts us when we are experiencing chronic worries.
- Physical Symptoms: Physical symptoms of anxiety include rapid heartbeat, sweating, dizziness, fatigue and muscle tension. Some people may also experience unexplained body aches and stomach issues.
- Emotional Symptoms: When it comes to emotional responses, someone who is experiencing anxiety may have persistent worry, dread, irritability, or a sense of impending doom. Some people also describe anxiety as having the constant feeling that something bad is going to happen.
- Cognitive Symptoms: Anxiety often manifests in our way of thinking. Racing thoughts, difficulty concentrating and intrusive thoughts can be thought patterns observed when an individual is coping with anxiety.
- Behavioral Symptoms: Ultimately, anxiety can start manifesting in how we behave. Some people may experiencein avoidance of anxiety-provoking situations and compulsive behaviors.
What Causes Anxiety Disorders?
While anxiety can be a normal response to an actual or perceived threat, there are several factors that can influence if normal anxiety can turn into an anxiety disorder.
- Biological Factors: Some studies have found that anxiety disorders have a 30-50% chance of being inherited. In addition, our individual brain structure and hormonal imbalances can influence how prevalent anxiety is in our lives.
- Psychological Factors: While experiencing trauma doesn’t guarantee that someone will develop an anxiety disorder, it is not uncommon to find that trauma history could be a contributing factor. Individual personality traits as well as trauma history in combination with cognitive distortions can impact the degree to which someone experiences anxiety.
- Environmental Factors: When the above factors are combined with stressful life events, chronic health conditions, or social pressures, anxiety can start to appear.
- Interplay of Factors: Anxiety often results from a combination of these influences. While we may all experience some anxiety at a given point, a combination of these factors can lead for it to become disordered.
Who Is at Risk for Developing Anxiety?
- Genetic Risk: Family history of anxiety or other mental health conditions could increase someone’s risk of developing anxiety.
- Life Experiences: As explained in environmental factors, childhood trauma, major life changes, or prolonged stress in combination with other factors could increase risk.
- Personality Traits: We all carry different personality traits that could make us more prone to some disorders. People with high sensitivity or perfectionist tendencies are more prone to developing anxiety. Birth order can even influence this. Older children tend to be higher achieving than other siblings, with increases their risk.
- Co-Occurring Conditions: Anxiety is more likely experienced in individuals with other mental health disorders.
How Is Anxiety Diagnosed?
The process for diagnosing anxiety should be done by an experienced mental health professional.
- Diagnostic Criteria: Mental health professionals use the DSM-5-TR along with assessments and other tools to identify anxiety through specific symptom patterns persisting for over a 6 months.
- Evaluation Process: Comprehensive interviews, self-report questionnaires, and medical history are also tools that are utilized to achieve an accurate diagnosis. The GAD-7 is also an assessments that therapists can use to help diagnose anxiety disorders. We recommend always discussing results with your mental health provider and avoiding self-diagnosing.
- Why Diagnosis Matters: Prompt diagnosis facilitates timely intervention, reducing long-term suffering and improving outcomes. Accurate diagnosis allows for effective, tailored treatment plans that can help reduce symptoms of anxiety in the long run.
What Are the Most Effective Treatments for Anxiety? (300-350 words)
There are many approaches that can be utilized for the treatment of anxiety disorders. Evidenced-based practices have tested the test of time and research and are high recommended in this process.
- Psychotherapy:
- Cognitive Behavioral Therapy (CBT): CBT is an evidenced based practice that has been found to help reframe negative thought patterns surrounding experiences. It focuses on identifying and restructuring negative thought patterns that contribute to anxiety.
- Exposure Therapy: In cases of Social Anxiety, Exposure Therapy provides gradual, controlled exposure to anxiety triggers to reduce fear responses. It is a very hands-on and experiential approach that can achieve great results when implemented properly.
- Mindfulness-Based Approaches: Mindfulness is the practice of intentionally focusing your awareness to the present moment. These therapeutic approaches teach clients grounding techniques and emotional regulation. I personally love this approach as our worries tend to be focused on the future and mindfulness-based approaches encourages individuals to focus on the now.
- Medication:
- It is important to note that we are not Psychiatrists; therefore, we are unable to prescribe or recommend psychotropic medication to any of our clients. We have found that a combination of multiple therapeutic approaches can be highly beneficial for our clients.
- Selective Serotonin Reuptake Inhibitors (SSRIs): When a person has tried multiple therapeutic approaches for several months and still finds it difficult to manage their nervousness or worries, the next step is to recommend a psychiatric evaluation to explore the need for psychotropic medication. SSRIs are commonly prescribed for long-term symptom management.
- Benzodiazepines: If a person is looking for short-term relief or to use medication to manage the symptoms as needed, then a medical professional may choose this category of medication. It is important to note that benzodiazepines do carry risks of addiction.
- Lifestyle Modifications:
- Engaging in regular physical activity, balanced nutrition, and proper sleep hygiene can be helpful lifestyle modifications that can organically reduce symptoms.
- Alternative Therapies:
- Mindfulness, yoga, and art therapy offer additional coping mechanisms that can be implemented outside of therapy. We always recommend implementing grounding skills and the interventions discussing in your session for a maximum effect in your therapeutic journey.
What Are Practical Coping Strategies for Anxiety?
Coping with these disorders doesn’t have to be complicated and it can be implemented on our day to day. Below are some of the skills you will be taught in therapy and assigned to implement between sessions.
- Grounding Techniques: Mindfulness-based techniques that include deep breathing and 5-4-3-2-1 sensory awareness are helpful. Click here for a list of grounding techniques.
- Cognitive Techniques: There are times in which we are able to ground our body but our mind keeps running. Techniques such as, challenging irrational thoughts and journaling emotions between sessions can be helpful to calm the mind.
- Lifestyle Changes: Coping with life’s worries doesn’t have to be complicated. Gradually implementing lifestyle changes, such as exercise, getting enough sleep and reducing caffeine intake can help ease symptoms.
- Support Networks: We don’t have to cope with the challenges of life alone. Relying on trusted friends, family, and peer groups in addition to other skills can be helpful in your recovery.
- Self-Compassion Practices: Mindfulness and acceptance-based approaches can be taught in therapy and easily incorporated on a daily basis.
How Can Loved Ones Support Someone with Anxiety?
- Open Communication: Listen without judgment and validate their experiences. You may not fully understand why someone feels anxiety so intensely but providing a safe space for that person to express themselves can go great lengths.
- Encouraging Treatment: Support seeking professional help while respecting their autonomy. Never obligate, simply gently encourage. You can help your loved one by doing the research to find a qualified therapist but allow for your loved one to make the decision to attend therapy.
- Providing Practical Help: Assist with daily responsibilities during challenging times. Many times anxiety comes from having a demand for things to be accomplished and feeling as though one does not have the resources, time or help to accomplish these tasks. Always ask first when attempting to help someone.
- Setting Boundaries: Helping someone with anxiety can feel overwhelming at times. It is important to balance offering support while maintaining your well-being. Become available to your loved one while also being respectful of your own time.
What Is the Long-Term Outlook for Anxiety Recovery?
In mental health, prognosis refers to the expected course and outcome of a person’s mental health condition based on various factors, including the severity of symptoms, response to treatment, support system, and personal coping skills. A prognosis can be positive, indicating improvement with therapy and interventions, or more guarded if challenges persist despite treatment. While not always definitive, a prognosis helps guide treatment planning and set realistic expectations for recovery.
- Prognosis: With the appropriate treatment approach and a great support system, many people experience significant relief from anxiety symptoms.
- Factors Influencing Recovery: There are several factors that influence recovery and having a good prognosis. Early intervention, personal resilience, and social networks enhance outcomes. Like any other condition, the earlier you seek treatment, the better. Consistency in attending weekly therapist sessions is also important to truly see progress. We typically recommend for individuals to attend weekly sessions for a minimum of 8 weeks.
- Ongoing Maintenance: Dealing with anxiety could be a life long journey. Continued self-care and periodic therapy check-ins are helpful for a good prognosis and overall good quality of life.
Conclusion: Finding Hope Beyond Anxiety
With compassion and comprehensive care, individuals with anxiety can lead fulfilling lives. Maintaining hope has been found to be key in a successful recovery. Every day is different and the journey may be difficult but hoping for a better tomorrow can keep your spirits up.
- Hope for Healing: You don’t have to suffer your entire life from anxiety. Anxiety disorders are treatable, and you definitely don’t have to face it alone.
- Empowerment: With the right tools, support and knowledge you are more than capable of managing anxiety effectively.
- Call to Action: Encourage readers to seek help and embrace a journey toward mental well-being.
If you or someone you know is experiencing anxiety symptoms, reach out to a mental health professional. Healing is possible, and no one needs to face anxiety alone.
Sources:
Hettema et al. (2001) – Meta-analysis on genetic contributions to anxiety disorders.
Shin & Liberzon (2010) – Review on amygdala function in anxiety and PTSD.
Ressler & Mayberg (2007) – Research on neurobiology and treatment of anxiety and depression.
Note: While I am a mental health professional, this information is not a substitute for a formal evaluation. If you or someone you know is struggling with mental health, please reach out at (407) 906-5214 to schedule an appointment for tailored support.
Mental health is a complex and highly individualized matter, and what works for one person may not work for another. The best course of action for anyone dealing with mental health concerns is to schedule an appointment with us for a personalized assessment, diagnosis, and treatment options. Please remember that seeking help from a licensed mental health expert is a vital step in addressing mental health challenges.
If you’re in crisis or experiencing thoughts of self-harm or suicide, contact emergency services or a crisis helpline immediately.
This blog post was written with the assistance of AI.
