What is considered high anxiety?

Anxiety is a normal part of life that everyone experiences from time to time. However, for some people, anxiety becomes much more severe and persistent, significantly interfering with daily activities. This excessive, out-of-proportion anxiety is what mental health professionals refer to as an anxiety disorder. But how much anxiety is too much? At what point does normal anxiety cross over into an anxiety disorder diagnosis? This article will explore what is considered high anxiety and when anxiety reaches clinical levels requiring treatment.

Table of Contents

What is Anxiety?

Anxiety refers to the body’s natural response to perceived threats or danger. When we sense a threat, whether real or imagined, our bodies go into fight-or-flight mode, triggering a cascade of physiological changes including increased heart rate, rapid breathing, sweating, and muscle tension. This prepares us to either confront the danger or flee to safety. Mild to moderate anxiety is a normal, healthy response. But sometimes anxiety persists even when no threat is present or becomes disproportionate to the trigger. This is when anxiety becomes problematic.

Signs of High Anxiety

Anxiety ranges from mild, temporary worry to panic attacks and immobilizing terror. There is no absolute threshold distinguishing “high” anxiety from more moderate forms, but there are some general signs that anxiety is becoming excessive:

Persistent, unrealistic worry about everyday things
Restlessness, feeling constantly “on edge”
Fatigue, trouble sleeping

Muscle tension, muscle aches
Difficulty concentrating
Irritability

Racing, obsessive thoughts
Distress in social settings
Avoidance of situations or environments

Panic attacks

If you regularly experience several of these symptoms, it may indicate high anxiety outside the normal range. Other red flags include if the anxiety:

Feels excessive or irrational compared to the trigger

Persists for 6 months or more
Significantly impacts work, school, relationships, health or quality of life
Leads to avoidance of situations

Is accompanied by physical symptoms like nausea, dizziness, chest pain

Clinical Diagnosis

Mental health professionals use specific diagnostic criteria to identify anxiety disorders requiring clinical intervention. There are several different types of anxiety disorders, each with their own symptoms:

Generalized Anxiety Disorder (GAD)

This refers to frequent, exaggerated worry about everyday life. Symptoms of GAD include:

Excessive worry more days than not for at least 6 months
Difficulty controlling the worry
Restlessness

Fatigue
Irritability
Muscle tension

Difficulty concentrating
Sleep problems

Social Anxiety Disorder

Also known as social phobia, this involves anxiety and self-consciousness around other people. Symptoms include:

Intense fear of social situations
Avoidance of social situations
Rapid heart rate, nausea or panic attacks in social settings

Extreme distress when around other people

Panic Disorder

Panic disorder causes sudden, unexpected attacks of panic or fear. Symptoms include:

Recurring panic attacks with abrupt surges of fear/discomfort

Racing heart, shaking, dizziness, chest pain
Feelings of loss of control, “going crazy,” fear of dying
Avoidance of situations in fear of another attack

Agoraphobia

Agoraphobia involves fear of situations where escape would be difficult. Symptoms include:

Avoiding situations like crowded places, travel, enclosed spaces
Panic-like fear of these situations

Distress when unable to avoid such situations
Often linked to panic disorder

Separation Anxiety

This involves fear around separating from home or loved ones. Symptoms in adults include:

Extreme homesickness when away from home
Distress when separated from loved ones
Physical symptoms when leaving home

Refusing to leave home

Medical Causes

Sometimes anxiety can stem from medical conditions or substance use. Causes to consider are:

Medication side effects

Substance withdrawal or intoxication
Medical conditions like thyroid disorders
Heart disorders that may mimic anxiety

So a clinical diagnosis requires meeting specific symptom criteria that persists over time and significantly disrupts normal functioning. Just transient or mild anxiety is not enough for a disorder diagnosis.

Severity Scale

Mental health professionals may use scales like the Hamilton Anxiety Rating Scale (HAM-A) to assess anxiety severity. The HAM-A evaluates 14 symptoms on a scale from 0 (not present) to 4 (very severe).

Score	Interpretation
Less than 17	Mild anxiety
18-24	Mild to moderate anxiety
25-30	Moderate to severe anxiety
Over 30	Severe anxiety

Scores over 25 represent clinically significant anxiety requiring treatment. The highest possible score is 56.

When to Seek Help

If anxiety is significantly impacting quality of life and daily functioning, it is time to seek professional care. Other reasons to see a doctor or mental health professional include:

Anxiety symptoms are new or worsening
Symptoms persist for over 6 months

Symptoms are significantly disrupting work or school
Anxiety is causing relationship problems
Avoiding social situations or responsibilities

Turning to drugs or alcohol to cope
Having suicidal thoughts
Experiencing panic attacks

Don’t dismiss anxiety as normal stress. Seek help early before symptoms worsen or trigger depression and other complications. If you feel like anxiety is taking over your life, reach out. Help is available.

Treatment Options

For high anxiety reaching clinical levels, professional treatment is recommended. Many effective options exist:

Psychotherapy

Therapy helps patients understand triggers, cope with symptoms, and change unhelpful thought patterns that exacerbate anxiety. Types like cognitive behavioral therapy are particularly effective for anxiety.

Medication

Antidepressants like SSRIs, SNRIs, and benzodiazepines may be prescribed to help regulate brain chemistry and reduce anxiety symptoms.

Mindfulness Techniques

Meditation, yoga, controlled breathing, and other relaxing mindfulness practices engage the body’s natural relaxation response.

Exercise and Lifestyle Changes

Exercise, proper sleep, and healthy eating habits help manage anxiety. Limiting stimulants like caffeine may also provide relief.

Support Groups

Joining an anxiety support group helps reduce loneliness and learn from others’ experiences.

Seeking appropriate professional treatment is crucial for high anxiety. Don’t hesitate to get help. Relief from excessive anxiety is possible.

When to Seek Emergency Help

Most high anxiety can be managed through gradual lifestyle changes and therapeutic treatment plans. However, in rare cases anxiety may reach crisis levels requiring emergency care:

Thoughts of harming yourself or others
Panic attacks with heart palpitations, chest pain, inability to breathe
Hyperventilation causing dizziness, numbness, fainting

Derealization – feeling detached from reality
Debilitating nausea, vomiting or diarrhea
Racing, uncontrolled thoughts

Seek immediate emergency care if anxiety progresses to any of these extreme levels. The emergency room can provide sedatives to calm the nervous system along with monitoring of any dangerous physical symptoms. Once stabilized, hospital staff can consult on next treatment steps.

Coping with Mild Anxiety

Not all anxiety requires clinical intervention. For milder forms try:

Exercising regularly

Practicing relaxation techniques like deep breathing, meditation, yoga
Maintaining a healthy, balanced diet
Cutting back on caffeine

Getting enough sleep
Spending time outdoors, in nature
Engaging in enjoyable hobbies and social activities

Talking to trusted friends and family
Joining a support group
Keeping an anxiety journal

Limiting news/media if it triggers anxiety

Implementing healthy lifestyle habits and self-care strategies helps stabilize mood and build resilience. If symptoms persist beyond a few weeks or start severely impacting daily life, seek professional guidance.

When to See a Doctor

Consult your physician if anxiety is accompanied by concerning physical symptoms, especially:

Chest pain
Shortness of breath
Dizziness, lightheadedness

Nausea, vomiting, diarrhea
Numbness or tingling
Heart palpitations

Your doctor can check for any underlying medical conditions that may be contributing to anxiety. Some heart conditions, hormonal disorders, or medications can produce anxiety symptoms. It is important to rule these out.

Self-Help Strategies

Alongside professional treatment, you can take measures to help manage high anxiety:

Take inventory – Note patterns surrounding your anxiety and potential triggers.

Avoid unhealthy coping – Don’t rely on alcohol, drugs, or other reckless behavior.
Lean on supports – Confide in trusted friends and family.
Establish a routine – Follow a regular sleep schedule, eating times, and daily habits.

Relax your body – Do progressive muscle relaxation, stretch, massage tense areas.
Challenge anxious thoughts – Counter negative thinking styles with more realistic perspectives.
Practice self-care – Make time for healthy activities you enjoy.

Try supplements – Herbs like chamomile, lavender, and magnesium may help.

Implementing positive coping strategies and self-soothing techniques empowers you to take control of anxiety.

When to Talk to Someone

It is crucial not to remain silent about severe anxiety. Confide in a trusted friend, family member, doctor, therapist, or clergy. Make an appointment to speak with a mental health professional. Contact a crisis line if you need immediate support. Don’t weather this alone. Connecting with others and voicing your struggle helps reduce shame and isolation. You deserve support. Help is out there.

Healthy Ways to Calm Anxiety

When anxiety spikes, divert your attention and engage the body’s natural relaxation response with:

Deep breathing – Slow, controlled breathing activates the parasympathetic nervous system.
Progressive muscle relaxation – Tense and relax muscle groups to soothe tension.

Guided imagery – Imagine calming scenes like a beach, forest, or sunset.
Meditation – Practice mindful meditation to stay grounded in the present.
Yoga – Gentle flowing movements coupled with deep breathing.

Listening to music – Play soothing instrumental or nature sounds.
creative hobbies – Lose yourself in a soothing activity like painting, knitting, etc.

Routinely build these into your schedule to lower stress levels. They help inhibit the fight-or-flight response.

When to Take Medication

Medication can provide additional relief alongside therapy and lifestyle changes. Consider medication if:

Symptoms are severe
Anxiety is highly disruptive to normal functioning

Difficulty sleeping
Therapy alone has not been effective
Experiencing panic attacks

Suicidal thoughts
Self-medicating with drugs or alcohol

Doctors may prescribe:

SSRIs – sertraline, paroxetine, citalopram, escitalopram
SNRIs – venlafaxine, duloxetine
Benzodiazepines – alprazolam, clonazepam, lorazepam, diazepam

Tricyclic antidepressants – imipramine, nortriptyline
Beta blockers – propranolol, atenolol

Medication should be combined with psychotherapeutic techniques for full treatment benefits.

Holistic Approaches

Some individuals find natural remedies helpful in managing anxiety:

Herbal Supplements

Chamomile
Valerian

Passionflower
Kava
Lavender

Cannabidiol (CBD) oil
Magnesium
Lemon balm

Omega-3 fatty acids

Mind-Body Practices

Acupuncture
Biofeedback

Hypnotherapy
Tai chi
Qigong

Pilates
Progressive muscle relaxation

Always consult your doctor before taking supplements, especially with other medications. Holistic approaches are considered complementary to standard treatment.

Risk Factors

Certain factors may increase susceptibility to anxiety disorders:

Stressful life situations
Childhood trauma or abuse
Genetics/family history
High-stress personality
Medical issues or chronic illness
Drug or alcohol abuse
Certain medications
Caffeine or stimulant dependence
Poor coping mechanisms

Identifying and managing risk factors through lifestyle changes reduces chances of problematic anxiety.

Healthy Habits to Prevent Anxiety

Incorporating positive habits into your daily routine helps keep anxiety at bay:

Exercise regularly – try jogging, biking, swimming, yoga.
Eat a nourishing whole food diet and stay hydrated.
Reduce caffeine, alcohol, recreational drugs.
Implement a consistent sleep routine.
Make time for hobbies and social connection.
Learn relaxation techniques – meditation, deep breathing, massage.
Spend time outdoors and in nature.
Adapt a manageable schedule, don’t overcommit.
Set aside daily time for self-care.
Let go of perfectionism and negative self-talk.

Developing healthy routines builds resilience against anxiety triggers.

When to Consult a Therapist

Seeing a therapist brings many advantages:

Gain coping strategies for symptoms
Uncover root causes of anxiety
Overcome negative thought patterns
Make customized treatment plan
Taper off anxiety medication if desired
Practice exposure therapy to fears
weekly support
Identify purpose and meaning
Improve intimate relationships
Develop healthier lifestyle habits

Therapists help reframe anxiety as a manageable state, not personal failure. Don’t hesitate to seek counseling.

Relieving Anxiety Without Medication

Many effective strategies exist beyond medication:

Cognitive behavioral therapy (CBT) – Identifies thought distortions fueling anxiety.
Mindfulness practices – Yoga, meditation, breathwork.
Exercise – At least 30 mins of daily activity.
Nature exposure – Spending time outdoors is calming.
Social connection – Fight isolation by spending time with loved ones.
Gut health – Probiotic foods benefit anxiety.
Light therapy – Daily exposure to full spectrum light.
Essential oils – Lavender, bergamot, chamomile used topically.
Omega-3s – Found in fish, walnuts, flaxseed.
Massage – Soothing touch releases muscle tension.

Lifestyle adjustments, mind-body practices, and holistic healing provide anxiety relief.

Creating an Anxiety Toolkit

Prepare resources to deploy when anxiety strikes:

Guided meditation recordings to calm nerves
Stress ball for tension relief
Lavender essential oil for peace of mind
Uplifting music playlist to shift mood
Notebook and pen for writing thoughts
Fidget toys to keep hands occupied
Positive affirmation cards to challenge negative self-talk
Pictures of loved ones and happy memories
Herbal tea bags and remedies
Weighted blanket providing comforting pressure

Keep your toolkit somewhere easily accessible. Add any items that promote relaxation and comfort.

Lifestyle Adjustments that Help

Certain lifestyle tweaks can minimize anxiety triggers:

Cut back on stimulants like caffeine, energy drinks, smoking
Limit alcohol which intensifies anxiety
Eat more probiotic-rich foods to improve gut health
Increase omega-3 fatty acids found in fish and nuts
Exercise daily to help manage stress
Establish a regular sleep-wake cycle
Reduce sugar intake which can destabilize mood
Practice gratitude and stay present each day
Make leisure time a priority
Try light therapy to increase mood-boosting serotonin

Small day-to-day adjustments create an environment less prone to anxiety.

Seeking Social Support

Don’t underestimate the power of loved ones. Social support provides:

Accountability – Help staying on track with treatment
Encouragement – Motivation and reassurance during setbacks
Stability – Feelings of closeness and constancy
Perspective – Offering calmer outlooks to counter anxious thought patterns
Distraction – Engaging you with social activities
Comfort – Displays of affection and caring
Treatment guidance – Helping identify options and resources

Anxiety thrives in isolation. Social bonds are vital for recovery and long-term management.

When to Try Therapy First

For mild to moderate anxiety, therapy alone may be the best initial approach. Reasons to start with therapy:

Prefer talk therapy to medication
Want to better understand root causes
Hope to resolve issues through self-examination
Have relationship problems exacerbating anxiety
Ready to confront fears and make lifestyle changes
History of substance abuse
Suffer from persistent negative thought patterns
Searching for strategies to manage anxiety
Looking to change unhelpful thinking and behaviors

Therapy empowers patients to make lasting changes through self-knowledge. Medication can be added later if needed.

Questions to Ask Your Doctor

When consulting a doctor about anxiety, helpful questions include:

Could my anxiety symptoms indicate any underlying medical issue?
What screening or diagnostic tests do you recommend?
Is my anxiety consistent with an anxiety disorder diagnosis?
What treatment plan do you suggest – therapy, medication, both?
What lifestyle changes may help lower my anxiety?
Are there any dietary changes I should make?
How will we closely monitor my symptoms and adjust treatment accordingly?
Would you recommend a psychiatrist or therapist to co-manage care?
What self-help strategies and resources do you recommend?

Voice any other concerns about symptoms, quality of life impact, relationships, work performance, etc. Open communication with your doctor is key.

Helping a Loved One

If someone you care about suffers from severe anxiety, you can assist with:

Education – Help them understand their condition.
Encouragement – Motivate them to seek help and make changes.
Understanding – Don’t judge their feelings as irrational.
Patience – Recovery takes time, even with setbacks.
Communication – Let them share feelings without trying to “fix” it.
Routine – Help establish healthy daily routines.
Treatment compliance – Check on medications, therapy, lifestyle changes.
Self-care – Cook nourishing meals, offer massages, other pampering.
Distraction – Engage them in healthy social activities.

With support from loved ones, healing anxiety is possible. Offer compassion, not criticism.

Relaxation Techniques to Try

Use these empirically proven relaxation methods to calm the body’s stress response:

Deep breathing – Inhale slowly, exhale deeply.
Progressive muscle relaxation – Tense and relax muscle groups.
Body scan meditation – Note physical sensations throughout body.
Visualization – Picture calming images like nature, sunset, beach.
Mindful walking – Stride slowly, deliberately placing each step.
Yoga – Link movement with breathing.
Qi gong – Coordinate breathing patterns with body postures.
Paced breathing – Inhale for 5 seconds, exhale for 6, repeat.
Autogenic training – Use visualizations and body awareness to relax.

Allot 15-20 minutes daily for these techniques. They trigger relaxation and counter anxiety.

Conclusion

Anxiety affects millions of people worldwide. While mild anxiety is normal, excessive, irrational anxiety that persists for months and impairs functioning may signify an anxiety disorder requiring treatment. Reach out for professional help and support if anxiety makes everyday activities feel impossible. Implement lifestyle changes, therapy techniques, medication if needed, and self-care to manage anxiety symptoms and start feeling better. Consistency is key – be patient and keep trying anxiety management strategies to determine what works for you. There are many resources available to improve anxiety – use them. Don’t lose hope.