Anxiety Articles

Medically reviewed by Melissa Guarnaccia, LCSW

Feeling anxious can be a natural part of life, particularly during moments of stress. However, there is a difference between experiencing occasional anxiety and living with an anxiety disorder. Anxiety disorders can cause problems with everyday functioning, making it challenging for individuals to perform at their highest potential at work, at school, and even at home. According to the National Institute of Mental Health, 31.1% of adults in the United States experience an anxiety disorder at some point in life. People can become anxious for a wide variety of reasons, and everyone can experience different symptoms to varying degrees of severity. 

Below, we’ll take a closer look at anxiety, the various types and symptoms of anxiety, and the treatments available.

Anxiety vs. anxiety disorders

While anxiety typically occurs every now and again during difficult times, anxiety disorders tend to be persistent, even when there may not be an immediate threat or concern. Further, everyday anxiety can often be brought under control once the stressor is removed, while the symptoms of an anxiety disorder may last even after a specific threat is gone. 

There are times when you may experience symptoms of anxiety, such as when you’re about to take a test or talk on stage in front of a crowd. It can be natural to feel anxious in these situations. However, if you’re regularly experiencing high levels of anxiety that are out of proportion to the actual events that are occurring in your daily life, you may be living with an anxiety disorder. Experiencing excessive anxiety with no apparent cause for extended periods of time could be cause for concern and something you may want to discuss with a mental health professional.

Symptoms of anxiety

The type of anxiety disorder that a person has can affect the specific symptoms they have, and some people may experience more severe symptoms than others. Some common symptoms of anxiety can include: 

• Heart palpitations
• Insomnia or oversleeping
• Unexplained weight gain/loss 
• Irrational fear
• A sense of dread or doom
• Racing thoughts
• Irritability 
• Worry
• Fatigue 
• Dry mouth
• Stomach ache

Causes of anxiety

One risk factor for anxiety may be experiencing excessive anxiety-inducing situations as a child. Children who have witnessed or experienced abuse may be at high risk of developing an anxiety disorder. Another risk factor tends to be a predisposition to mental illness, as anxiety disorders can have a genetic component. 

Lacking proper health care and not taking care of one’s physical health may also contribute to developing an anxiety disorder. Lack of a healthy diet, exercise, and sleeping habits can make people more susceptible to mental and physical health concerns. Also, use of alcohol or other substances may lead to anxiety in some people. 

Different types of anxiety disorders

Anxiety disorders come in many forms and can affect people differently. Common types of anxiety disorders include generalized anxiety disorder, panic disorder, and various phobia-related disorders. Anxiety disorder symptoms often affect both the body and mind and can vary in severity depending on the person experiencing them. Those with anxiety may have trouble explaining how they feel to others, but that doesn’t make their symptoms and experiences any less real. Below are some of the different types of anxiety disorders:

• Social anxiety disorder: Social anxiety disorder is typically marked by an intense, persistent fear of being observed or judged by other people. Some people with this condition may avoid people altogether, withdrawing from social events or neglecting responsibilities like school or work. Common symptoms may include blushing, sweating, having difficulty making eye contact, speaking softly, and experiencing gastrointestinal pain. Left unaddressed, social anxiety disorder can negatively affect a person’s mental health and social life.

• Generalized anxiety disorder: Worry is a common symptom of generalized anxiety disorder (GAD). Those with this condition tend to have persistent and excessive worry about different situations, including their relationships, careers, health, or financial status. They might fixate on something terrible happening even without evidence of danger. People with GAD may prepare themselves for the worst-case scenario and believe that these adverse outcomes are probable. Because GAD can make it difficult to manage worries, those with this disorder may feel unable to control their thoughts.

• Panic disorder: Those living with panic disorder tend to experience panic attacks. Symptoms typically include difficulty breathing, shaking, sweating, and a sense of impending disaster or doom. Panic attacks often come on without warning and can happen anywhere at any time. Some people have unexpected panic attacks occasionally, while others experience frequent episodes of panic. People with panic disorder often fear having another panic attack and avoid situations that may trigger an attack.

• Phobias: Someone who has a phobia typically lives with an intense fear of a particular object, situation, or thing. They may go out of their way to avoid encountering what it is they’re afraid of. The fear that someone experiences when they have a phobia is typically out of proportion to the actual threat posed by the object or situation. Common phobias include blood, spiders, heights, snakes, and needles.

Coping techniques for anxiety

There are many coping strategies and treatment methods that may successfully reduce the symptoms of anxiety disorders. Treatment typically includes therapy, medication, self-care, mindfulness, and lifestyle changes. Medical professionals may utilize one or more strategies to get a person’s anxiety under control. 

Therapy

Cognitive behavioral therapy (CBT) is one of the most common therapy approaches used to manage and treat anxiety disorders. With CBT, a therapist typically aims to help people identify and replace inaccurate or negative thoughts. By understanding which thoughts and feelings are productive and which are harmful, individuals may learn how to shift how they think and feel. This may allow them to adopt new behaviors that support overall better well-being. 

If a person experiences a phobia, a therapist may use exposure therapy to gradually expose an individual to the object or situation they fear until their brain no longer associates the stimulus with fear and anxiety. One of the purposes of exposure therapy is typically to mitigate the anxiety symptoms that often keep people from living productive lives.

Therapy can be conducted individually or in a group, depending on an individual’s needs. Further, therapy can take place in person or online, which might make it easier to get support.

Mindfulness

People who have a history of anxiety may have trouble staying in the present moment even when they aren’t in actual danger. Mindfulness meditation is a practice that focuses on staying aware of the present moment rather than focusing on the past or the future. 

Mindfulness derives from Eastern medicine, but it has been adopted by many people around the world and has become quite popular in treating anxiety disorders. Years ago, it was promoted in the United States by Jon Kabat-Zinn, Ph.D., who created the Stress Reduction Clinic and the Center for Mindfulness in Medicine, Health Care, and Society at the University of Massachusetts Medical School. A person who practices mindfulness may experience a decrease in anxiety symptoms.

Self-care

Self-care can be beneficial regardless of the presence of an anxiety disorder. Common forms of self-care include journaling, spending time with loved ones, exercising, reading, or listening to music. Also, everyday habits like getting enough rest and eating healthy meals can also be important aspects of self-care.

Lifestyle changes

Sometimes certain aspects of an individual’s life may be contributing to their anxiety, whether they’re aware of it or not. For example, someone might be in an unhealthy relationship, consume too much caffeine, not get enough sleep, or work a highly stressful job. Addressing these concerns may alleviate anxiety, with or without other interventions. However, when lifestyle changes are combined with other treatment methods, the outcome may be even more positive. 

Medication

Some people are prescribed medication to get their anxiety symptoms under control. Along with therapy, this can be part of an effective treatment plan for anxiety disorders. It’s recommended that you consult with a doctor before starting or stopping a new medication.

Navigating anxiety with online therapy

While it can be common to experience anxious feelings from time to time, having excessive anxiety that interferes with your daily functioning could indicate a more serious problem. If you’re experiencing symptoms of anxiety or have been diagnosed with an anxiety disorder, you may benefit from connecting with a  licensed therapist. If you don’t feel comfortable with traditional in-office therapy at this time, you may benefit from online therapy.

With online therapy, you can speak with a counselor through video chats, phone calls, live chat, or a combination of these modalities. You can also contact your therapist at any time through in-app messaging, and they’ll get back to you as soon as they can. This may be useful if you experience symptoms of anxiety in between sessions.

The efficacy of online therapy for anxiety

Research has shown that online therapy can be just as effective as in-person therapy in managing and treating various mental health conditions, including anxiety. One recent systematic review examined the efficacy of CBT delivered online versus in person and concluded that online therapy and in-person therapy are “equally effective in treating five different anxiety disorders.” 

CBT is a framework that recognizes the connection between a person’s thoughts, feelings, and behaviors. Therapists who use CBT typically teach their clients how to adopt newer, more constructive ways of thinking and feeling, which may allow them to choose healthier, more productive behaviors. 

Takeaway

Anxiety is a common phenomenon that most people experience occasionally when under significant amounts of stress. While anxious feelings now and again may not be concerning, having frequent bouts of anxiety that interrupt daily life could indicate the presence of an anxiety disorder. Individuals living with an anxiety disorder often benefit from receiving treatment from a licensed therapist.

If you think you’re experiencing an anxiety disorder, you don’t have to face it alone. There are evidence-based treatments available, including medication and therapy. With BetterHelp, you can be matched with an online therapist who has experience treating whatever type of anxiety you’re facing. Take the first step toward relief from anxiety and reach out to BetterHelp today.