Understanding Anxiety
Anxiety is a natural response to stress or perceived threats, characterized by feelings of worry, nervousness, or unease. It is a normal part of life and can be beneficial in certain situations, such as helping us stay alert and focused (motivating you to prepare for a presentation, for example). However, when anxiety becomes overwhelming or persistent, it can interfere with daily activities and overall well-being.
Common Symptoms of Anxiety:
Emotional Symptoms: excessive worry, nervousness, restlessness, feeling on edge, irritability
Cognitive Symptoms: difficulty concentrating, mind going blank, indecisiveness
Physical Symptoms: rapid heartbeat, sweating, muscle tension, headaches, or digestive issues, sleep disturbances
Behavioral Symptoms: avoiding certain places, seeking constant reassurance, or engaging in compulsive behaviors
Fear Vs. Anxiety:
“Fear is the emotional response to real or perceived imminent threat, whereas anxiety is anticipation of future threat… these two states overlap, but they also differ, with fear more often associated with surges of autonomic arousal necessary for fight or flight, thoughts of immediate danger, and escape behaviors, and anxiety are often associated with muscle tension and vigilance in preparation for the future danger and cautious or avoidant behaviors.” DSM V TR
Some Common Types of Anxiety:
Please let your individual therapist give you an official diagnosis. The following is for understanding and education purposes only. If you are in need of a mental health provider and are a resident of New Mexico, please contact our office and we will do our best to get you set up as quickly as possible.
Generalize Anxiety Disorder
Symptoms:
Persistent and excessive worry about various aspects of life (e.g., work, health, social interactions) that is difficult to control. This lasts more than “a few months” and is not restricted to particular circumstances. May notice irritability and/or difficulty concentrating.
May lead to physical symptoms like muscle tension, fatigue, and sleep disturbances.
Restless or keyed up feelings/Feeling on edge
The symptoms cause “clinically significant distress” or impairment in social, occupational, or other important areas of functioning.
Panic Disorder
Symptoms:
Recurrent, unexpected panic attacks characterized by sudden onset of intense fear or discomfort, often accompanied by physical symptoms like heart palpitations, sweating, dizziness, increased heart rate, trembling/shaking, sensations of shortness of breath/smothering, feelings of choking, chest pain/discomfort, nausea or abdominal distress, chill or heat sensations
Derealization or depersonalization (forms of dissociation)
Feels like dying or going crazy
Can lead to avoidance of situations where panic attacks have occurred, affecting daily life and activities.
What makes this diagnosable is having at least one panic attack followed by 1 month (or more) of persistent concern or worry about having panic attacks or their consequences AND/OR a significant “maladaptive change in behavior related to the attacks.
A panic attack is described as an abrupt surge of intense fear or intense discomfort that reaches a peak within minutes, and during which AT LEAST four of the following symptoms happen: palpitations, sweating, trembling/shaking, sensations of shortness of breath or feeling smothered, feelings of choking, chest pain/discomfort, nausea or abdominal distress, feeling dizzy/unsteady/light-headed/faint, chills or heat sensations, numbness/tingling sensations, dissociation, fear of losing or “going crazy,” and/or fear of dying.
Social Anxiety Disorder
Symptoms:
Marked fear or anxiety about one or more social situation where a person is exposed to possible scrutiny by others (social interactions, being observed, performing in front of others.
Fear that the person will act in a way or show anxiety symptoms that will be seen in a negative way (humiliating/embarrassing or will lead to rejection)
Social interactions almost always provoke fear or anxiety and the fear is out of proportion to the actual threat pose by the social interaction and to the sociocultural context
What to do with this information?
Learning about anxiety can feel both validating and overwhelming. A mental health provider can give you more insight, tools, and support while you learn to cope. Therapy is a great way to work towards decreasing symptoms of persistent and disruptive anxiety.
Different lifestyle changes in addition to therapy can help decrease symptoms and prompts of anxiety. Participating in regular movement/exercise, fueling your body with nutrient dense foods, and practicing relaxation techniques are just some ways to start challenging symptoms of anxiety. Looking at stimulant intake (nicotine, caffeine, and alcohol) can also be important as these substances can increase the feeling of anxiety.
Sometimes, our bodies and minds need additional support to therapy and lifestyle changes. Medication is sometimes recommended and may be prescribed by a medical professional.
Anxiety happens and you are not alone. It just may take some time and hard work to get to feeling like you again.
