Anxiety disorders

Experiencing occasional anxiety is a normal part of life. However, people with anxiety disorders frequently have intense, excessive and persistent worry and fear about everyday situations. ​

Often, anxiety disorders involve repeated episodes of sudden feelings of intense anxiety and fear or terror that reach a peak within minutes (panic attacks).

These feelings of anxiety and panic interfere with daily activities, are difficult to control, are out of proportion to the actual danger and can last a long time. You may avoid places or situations to prevent these feelings. Symptoms may start during childhood or the teen years and continue into adulthood.

Whatever form of anxiety you have, treatment can help.

Common signs and symptoms of anxiety include:

• Feeling nervous, restless or tense
• Having a sense of impending danger, panic or doom
• Having an increased heart rate
• Breathing rapidly (hyperventilation)
• Sweating
• Trembling
• Feeling weak or tired
• Trouble concentrating or thinking about anything other than the present worry
• Having trouble sleeping
• Experiencing gastrointestinal (GI) problems
• Having difficulty controlling worry
• Having the urge to avoid things that trigger anxiety

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Types of anxiety:

• Agoraphobia is a type of anxiety disorder in which you fear and often avoid places or situations that might cause you to panic and make you feel trapped, helpless or embarrassed.
• Anxiety disorder due to a medical condition includes symptoms of intense anxiety or panic that are directly caused by a physical health problem.
• Generalized anxiety disorder includes persistent and excessive anxiety and worry about activities or events — even ordinary, routine issues. The worry is out of proportion to the actual circumstance, is difficult to control and affects how you feel physically. It often occurs along with other anxiety disorders or depression.
• Panic disorder involves repeated episodes of sudden feelings of intense anxiety and fear or terror that reach a peak within minutes (panic attacks). You may have feelings of impending doom, shortness of breath, chest pain, or a rapid, fluttering or pounding heart (heart palpitations). These panic attacks may lead to worrying about them happening again or avoiding situations in which they've occurred.
• Selective mutism is a consistent failure of children to speak in certain situations, such as school, even when they can speak in other situations, such as at home with close family members. This can interfere with school, work and social functioning.
• Separation anxiety disorder is a childhood disorder characterized by anxiety that's excessive for the child's developmental level and related to separation from parents or others who have parental roles.
• Social anxiety disorder (social phobia) involves high levels of anxiety, fear and avoidance of social situations due to feelings of embarrassment, self-consciousness and concern about being judged or viewed negatively by others.
• Specific phobias are characterized by major anxiety when you're exposed to a specific object or situation and a desire to avoid it. Phobias provoke panic attacks in some people.
• Substance-induced anxiety disorder is characterized by symptoms of intense anxiety or panic that are a direct result of misusing drugs, taking medications, being exposed to a toxic substance or withdrawal from drugs.
• Other specified anxiety disorder and unspecified anxiety disorder are terms for anxiety or phobias that don't meet the exact criteria for any other anxiety disorders but are significant enough to be distressing and disruptive.

​What are the risk factors?

• Trauma. Children who endured abuse or trauma or witnessed traumatic events are at higher risk of developing an anxiety disorder at some point in life. Adults who experience a traumatic event also can develop anxiety disorders.
• Stress due to an illness. Having a health condition or serious illness can cause significant worry about issues such as your treatment and your future.
• Stress buildup. A big event or a buildup of smaller stressful life situations may trigger excessive anxiety — for example, a death in the family, work stress or ongoing worry about finances.
• Personality. People with certain personality types are more prone to anxiety disorders than others are.
• Other mental health disorders. People with other mental health disorders, such as depression, often also have an anxiety disorder.
• Having blood relatives with an anxiety disorder. Anxiety disorders can run in families.
• Drugs or alcohol. Drug or alcohol use or misuse or withdrawal can cause or worsen anxiety.

When to talk to a professional:

• You feel like you're worrying too much and it's interfering with your work, relationships or other parts of your life
• Your fear, worry or anxiety is upsetting to you and difficult to control
• You feel depressed, have trouble with alcohol or drug use, or have other mental health concerns along with anxiety
• You think your anxiety could be linked to a physical health problem
• You have suicidal thoughts or behaviors — if this is the case, seek emergency treatment immediately

Having an anxiety disorder does more than make you worry. It can also lead to, or worsen, other mental and physical conditions, such as:

• Depression (which often occurs with an anxiety disorder) or other mental health disorders
• Substance misuse
• Trouble sleeping (insomnia)
• Digestive or bowel problems
• Headaches and chronic pain
• Social isolation
• Problems functioning at school or work
• Poor quality of life
• Suicide

Reducing the impact of anxiety:

• Get help early. Anxiety, like many other mental health conditions, can be harder to treat if you wait. Consider speaking with a psychotherapist.
• Stay active. Participate in activities that you enjoy and that make you feel good about yourself. Enjoy social interaction and caring relationships, which can lessen your worries.
• Avoid alcohol or drug use. Alcohol and drug use can cause or worsen anxiety. If you're addicted to any of these substances, quitting can make you anxious. If you can't quit on your own, see your doctor or find a support group to help you.

10 things you can do in 1 minute or less that will help you to regain control over your anxiety:

1. Box breathing. Box breathing is a technique used in taking slow, deep breaths. To perform this technique, breathe in slowly through your nose and count to four as you inhale. Hold your breath for four seconds. Finally, through your mouth, slowly exhale to a count of four. Repeat this cycle. This technique can be beneficial especially those who want to reduce symptoms of anxiety.
2. Temperature change. Try putting your face in a bowl or sink of cold water or splashing cold water on your face. This skill acts to regulate your body chemistry immediately; ultimately reducing symptoms of anxiety and making you feel calmer in the moment.
3. Muscle Relaxation. Squeeze all of the muscles in your body simultaneously and release. Notice your body becoming looser and more relaxed with each tensing and releasing combination.
4. Jogging on the spot. Engage in intense exercise for a short while. Expend your body’s stored up physical energy by running, walking fast, jumping, or lifting weights. Unused energy can become anxiety and actually create anxious thoughts.
5. Fresh air. Science indicates that you really should stop and smell the roses. Flowers, like lavender and jasmine, can lower anxiety and increase your mood. Even the scent of pine trees decreases stress and increases relaxation. Spending even a short amount of time in fresh air, surrounded by nature, tends to increase energy and mood.
6. Light a candle/use essential oils. Using scents to treat your mood is called aromatherapy. Several studies show that aromatherapy can decrease anxiety and improve sleep. One of the most common aromas to help treat anxiety disorders is that of lavender.
7. Write it down. One way to manage anxiety is to write things down. Try writing what you are grateful for. Gratitude helps to relieve stress and anxiety by focusing your thoughts on the positive aspects of your life.
8. Call a friend. Social support from friends and family can help calm symptoms of anxiety. Being part of a network gives you a sense of belonging and self-worth, which can help you cope with difficult situations. Research suggests that those with more social connections are less likely to suffer from depression and anxiety.
9. Laugh. It is difficult to feel anxious when you're laughing. Laughing is good for your health, brings more oxygen into your body and organs, stimulates and relieves your stress response, and relieves tension by relaxing your muscles. Try watching a humorous video clip to decrease anxiety.
10. Listen to soothing music. Listening to music can have a very relaxing effect on the body. Listening to slow-paced instrumental music for even under a minute can induce the relaxation response by helping lower blood pressure and heart rate, as well as stress hormones.

These are just some of the techniques you can implement in under one minute to change your thoughts, calm the brain, relax the body, get back in the game, and regain control over your anxiety. Be sure to check with a mental health professional if you feel you need extra assistance tackling your anxiety. ​