What is anxiety?
Anxiety is a normal human emotion that everyone experiences from time to time. It refers to feelings of worry, nervousness, or unease about something with an uncertain outcome. For example, it’s normal to feel anxious before taking a test, going on a first date, or making an important decision.
While anxiety is normal, some people experience excessive, persistent anxiety that causes significant distress or interferes with their ability to function. This excessive anxiety is often classified as one of several different anxiety disorders, such as generalized anxiety disorder, social anxiety disorder, panic disorder, and specific phobias.
Anxiety disorders affect around 40 million American adults each year. They are the most common mental illness in the United States. If you have excessive anxiety that won’t go away or that keeps coming back, you may have an anxiety disorder.
Common symptoms of anxiety disorders
Some common symptoms of anxiety disorders include:
- Feeling nervous, restless, or tense
- Having a sense of impending danger or doom
- Increased heart rate
- Breathing rapidly
- Sweating
- Trembling
- Feeling weak or tired
- Trouble concentrating or thinking
- Having trouble sleeping
- Experiencing gastrointestinal problems
- Having panic attacks
The symptoms can range from mild to severe and debilitating for people with anxiety disorders. The anxiety, worry, or physical symptoms cause significant distress and interfere with daily life and functioning.
Common types of anxiety disorders
Some of the most prevalent diagnosed anxiety disorders include:
Generalized Anxiety Disorder (GAD)
This involves excessive, uncontrollable worry about everyday things. The anxiety is disproportionate to the actual source of worry. Symptoms include restlessness, fatigue, irritability, muscle tension, and sleep disturbance.
Social Anxiety Disorder
This involves extreme fear and anxiety about social situations and interacting with others. It’s based on a fear of being negatively judged, embarrassed, humiliated, or rejected. Symptoms include anxiety attacks before or during social situations.
Panic Disorder
This involves recurring panic attacks, which are sudden periods of intense fear or terror. It may include palpitations, sweating, trembling, shortness of breath, numbness, or a feeling that something terrible is going to happen.
Specific Phobias
This is an intense fear reaction to a specific object or situation (like spiders, heights, crowds). Exposure to the phobia trigger leads to immediate anxiety response. The level of fear is disproportionate to any actual danger.
What causes anxiety disorders?
Anxiety disorders have no single cause. Multiple factors can contribute to developing anxiety disorders, such as:
- Trauma – Having a history of traumatic experiences can increase anxiety risk.
- Genetics – Anxiety disorders tend to run in families. Genes may make some people more vulnerable.
- Brain chemistry – An imbalance of neurotransmitters like serotonin or dopamine may play a role.
- Substance abuse – Chronic substance abuse can alter brain chemistry and lead to anxiety.
- Medical conditions – Some conditions like thyroid disease are linked to higher anxiety risk.
Often, a combination of factors leads someone to have chronic issues with anxiety. Mental health professionals don’t know exactly what causes anxiety disorders, but leading theories focus on brain chemistry, environmental stress, childhood trauma, genetics, and substance abuse.
Why won’t my anxiety go away?
If you feel like you’ve tried everything, but your anxiety still won’t go away, there are some possible reasons why it persists:
You’re not treating the root cause
Treating only the symptoms of anxiety often provides temporary relief at best. For lasting improvement, you need to uncover and resolve the underlying reasons you feel anxious. This may involve therapy to process trauma, change thought patterns, or treat co-occurring conditions. Medication alone without therapy typically doesn’t lead to full relief.
You need a different treatment approach
No single solution works to reduce anxiety for everyone. It often takes trying different medications or therapies to find the most effective treatment. Working with a mental health professional can help determine the best options.
You’re not giving it enough time
Treatment for anxiety disorders often requires regular sessions over weeks or months to retrain the brain and nervous system. Many people quit too early before the benefits have time to build. Consistency is key.
You have ongoing sources of stress
High-pressure jobs, financial struggles, relationship conflicts, health issues, or other chronic stressors can perpetuate anxiety. Removing or reducing sources of stress can help minimize anxious feelings.
You need lifestyle changes
Factors like lack of exercise, poor diet, insufficient sleep, and substance abuse can all worsen anxiety. Healthy lifestyle adjustments enhance overall mental health.
You expect perfection
It’s unrealistic to expect treatment to eliminate anxiety completely. More attainable goals are to reduce symptoms and their impact. Some residual anxiety may remain, but you can still live a fulfilling life.
Tips for coping with anxiety
Here are some tips that can help you manage and reduce ongoing feelings of anxiety:
Get professional help
Consult your doctor for guidance, therapy referrals, or medication if needed. Therapists can provide tools to handle anxiety triggers.
Try relaxation techniques
Practices like mindfulness, meditation, yoga, and deep breathing activate the body’s relaxation response to calm anxiety. Use them regularly.
Exercise often
Physical activity naturally reduces stress hormones and elevates mood. Aim for 30+ minutes per day of heart-pumping exercise.
Reduce caffeine
Caffeine can induce feelings of anxiousness and agitation. Limiting coffee, tea, soda, and energy drinks can help.
Improve sleep habits
Not getting enough quality sleep tends to worsen anxiety. Have a consistent bedtime, limit screen use before bed, and create a restful sleep environment.
Challenge anxious thoughts
Anxiety often stems from irrational worst-case scenario thinking. Learn to identify and dispute these unhelpful thoughts.
Say no to unhealthy coping
Alcohol, drugs, gambling, junk food, and other vices often become unhealthy crutches. Replace them with healthy coping mechanisms.
Connect with supportive people
Spending time with positive friends and family who “get it” provides comfort. Don’t try to cope alone.
Give yourself credit
Celebrate any small wins and progress you make. Change takes time and effort. Give yourself permission to stop trying to be perfect.
When to seek emergency help
If your anxiety is unmanageable or feels life-threatening, seek immediate medical assistance at the emergency room. Warning signs include:
– Thoughts of harming yourself or suicide
– Seeing or hearing things that aren’t there (hallucinations)
– Severe chest pain, heart palpitations, or shortness of breath
– Feeling detached from reality, confused, or losing touch with your surroundings
– Trouble speaking, walking, or completing simple tasks
Don’t wait to get help if your anxiety is spiraling out of control or preventing you from basic functioning. Call emergency services, the National Suicide Prevention Lifeline at 1-800-273-8255, or go to the nearest emergency room.
Professional treatment options for anxiety
There are many effective treatments for reducing anxiety symptoms, both medications and psychotherapy.
Medications
Antidepressants like selective serotonin reuptake inhibitors (SSRIs) are commonly prescribed to treat anxiety. Other anti-anxiety medications include benzodiazepines like Xanax, Klonopin, Ativan, and Valium. Possible side effects include nausea, fatigue, insomnia, sexual problems, and dependence.
Some supplements like chamomile, lavender, kava, and CBD oil may help reduce anxiety. Discuss trying supplements with your doctor first.
Psychotherapy
Cognitive behavioral therapy (CBT) is considered highly effective for treating anxiety disorders. It helps identify negative thought patterns and reframe anxious thoughts. Dialectical behavior therapy (DBT) and exposure therapy are also used.
Group therapy allows you to practice social skills and get support. Mindfulness-based therapies teach relaxation and self-soothing skills as well. Therapy often takes 8-12 sessions or longer to see results.
Lifestyle changes
Improving overall health through good sleep, regular exercise, stress management, and a nutritious diet fortifies mental health. Limiting alcohol, caffeine, and nicotine can reduce anxiety. Biofeedback, acupuncture, and massage may also be helpful.
Self-help strategies
Journaling, relaxation exercises, calming apps, sensory tools like weighted blankets, and anxiety workbooks offer additional ways to manage anxiety symptoms. Support groups provide validation and comfort too.
When to seek help for anxiety
You may want to seek professional care if:
– Anxiety symptoms last 6 months or longer
– Symptoms are severe enough to interfere with work, school, or relationships
– You use alcohol or drugs to cope with anxiety
– You have suicidal thoughts related to anxiety
– Anxiety keeps getting worse despite trying to manage it yourself
Look for a licensed therapist who specializes in treating anxiety disorders. A psychiatrist can prescribe medications to reduce symptoms and work collaboratively with your therapist.
Don’t wait until anxiety becomes disabling. The sooner you reach out for help, the sooner you can start feeling better. Many effective treatments are available.
What type of doctor treats anxiety?
Several types of doctors may help diagnose and treat anxiety disorders:
– Primary care doctor – Can perform initial evaluation and refer to psychiatrist or therapist. May prescribe medications.
– Psychiatrist – Medical doctor who specializes in mental health conditions. Can provide therapy and prescribe medications for anxiety.
– Therapist – Psychologist, clinical social worker, or counselor provides therapy and teaches coping strategies. Does not prescribe medicine.
– Psychiatric mental health nurse practitioner (PMHNP) – Licensed nurse who can diagnose mental health conditions like anxiety and prescribe medication. Provides therapy as well.
When searching for a mental health provider, look for someone who has experience successfully treating anxiety disorders. Ask about their qualifications, treatment approach, and accept insurance. You can ask your primary doctor for referrals too.
How do I know if I need medication for anxiety?
Consider talking to your doctor about medication for anxiety if:
– Your symptoms significantly interfere with work, school, or relationships
– Other coping methods like therapy or self-help have not improved symptoms
– You experience panic attacks, insomnia, or disabling worry
– Your anxiety feels uncontrollable or debilitating
– You rely on alcohol or drugs to calm your anxiety
– You have suicidal thoughts related to anxiety
Medication often works best combined with psychotherapy for anxiety. If therapy alone does not provide enough relief, adding medication may help manage symptoms. It can reduce anxiety levels enough to be able to implement coping techniques learned in therapy.
The decision to take medication for anxiety depends on your symptoms, medical history, treatment preferences, and doctor’s advice. Weigh the benefits of medication against any potential side effects.
How long does it take for anxiety medication to work?
It typically takes 2-6 weeks for anxiety medication to become fully effective. Some people may start to feel minor improvements within a few days or weeks. But it can take 4-8 weeks for significant, lasting relief of anxiety symptoms to occur.
Factors like the specific drug, dosage, and individual physiology affect how quickly someone responds to anxiety medication. Work closely with your prescribing doctor to evaluate whether a medication is helping and make any needed dosage adjustments.
Some tips when starting anxiety medication:
- Take medication as directed. Don’t increase dosage without your doctor’s approval.
- Be patient. The full effects take several weeks to develop.
- Track your symptoms and side effects. Report them to your doctor.
- Don’t quit suddenly. Follow doctor’s orders for tapering off medication.
- Communicate openly with your doctor. Adjustments to type or dosage may be needed.
With consistent use and patience, anxiety medication combined with other treatments can significantly improve symptoms, wellbeing, and quality of life.
Conclusion
Anxiety disorders result from complex interactions between multiple factors. While the exact cause is often unclear, effective treatments are available to help minimize symptoms. Be patient with the process and kind to yourself on difficult days. With professional help, lifestyle changes, coping strategies, and support, you can overcome anxiety struggles gradually and reclaim your life. Don’t give up hope for feeling better.