Understanding Feelings Of Anxiety

Anxiety is a common type of mental health condition that affects around 40 million people in the United States. There are several different types of anxiety disorders, but they’re all generally characterized by worries, nervousness, and fear that can interfere with daily activities. While some level of anxiety can be normal and even beneficial in certain situations, excessive and persistent anxiety can be debilitating and may negatively impact a person’s quality of life. 

If you’re experiencing anxiety, understanding it can better equip you to manage the symptoms and improve your well-being. This guide aims to provide general information about anxiety disorders and related health topics, including common symptoms and potential solutions for reducing or addressing it.

Understanding anxiety

Anxiety disorders come in different forms, including generalized anxiety disorder (GAD), panic disorder, social anxiety disorder, specific phobias, separation anxiety disorder, and others. Each of these types of anxiety disorders has its own set of symptoms as outlined in the Diagnostic and Statistical Manual of Mental Disorders, Fifth Edition (DSM-5), and how anxiety feels can also vary somewhat depending on the person and the severity of their condition. That said, anxiety disorders in general tend to have some common types of symptoms, including the following.

Potential symptoms of anxiety disorders

It can be difficult to control this anxiety feel without treatment. As a result of the fight-or-flight response this sense of worry can produce, a person might have difficulty concentrating, relaxing, or engaging in daily activities, and they might feel irritable and experience a sense of impending doom. This mental anxiety can also trigger physical symptoms, such as:

• Restlessness
• Rapid heart rate or a pounding heart
• Chest pain or tightness
• Trouble breathing or a sense of feeling trapped or suffocated
• Sweaty palms
• Trembling or shaking
• Trouble sleeping
• Changes in appetite
• Dry mouth
• Nausea
• Dizziness
• Muscle tension
• Headaches and stomach aches with no other apparent cause

Again, certain disorders tend to manifest as certain, specific symptoms as well. For example, a person with panic disorder will usually experience panic attacks, which are so intense they can be confused with heart attacks, as well as a debilitating fear of having another panic attack. 

The type of anxiety disorder can also indicate what’s likely to cause anxiety symptoms in an individual. For instance, someone with a specific phobia will typically have the most intense symptoms when faced with or even thinking about the object of their fear. Someone with social anxiety disorder might feel the effect of their symptoms most intensely when anticipating or attending a social event or getting the impression that others are judging them in a social setting.

Causes of anxiety disorders

The exact reason people may be experiencing anxiety disorders is not fully understood, but researchers believe it may develop due to a combination of factors, including:

• Genetics. Anxiety seems to run in families, so specific genes might increase a person’s risk of developing certain types of disorders.
• Environmental factors. Traumatic events, such as abuse, neglect, or significant life changes, might affect someone in many ways—including potentially triggering the development of an anxiety disorder.
• Lifestyle factors. Poor work-life balance, substance misuse, lack of physical activity, and insufficient nutrition are examples of lifestyle factors that might contribute to the development of anxiety or exacerbate symptoms.

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A guide to coping with how anxiety feels

If you experience anxiety to the point that it interferes with your daily life, it’s generally recommended that you meet with your primary care doctor and/or a mental health professional for evaluation and treatment advice. In addition, you might also try some of the following techniques to help reduce or manage your symptoms:

• Exercise regularly. Research suggests that regular exercise may help reduce anxiety symptoms and improve mood and mental health overall. It may also reduce your risk of heart disease and other physical health problems.
• Eat nutrient-dense foods often. What constitutes “healthy” eating patterns can vary somewhat from person to person, so it’s best to consult your doctor or a nutritionist. That said, consuming plenty of fruits and vegetables, drinking enough water, and limiting or avoiding ultra-processed foods that are high in fat and sugar may help with anxiety and improve physical health for many people. 
• Get enough sleep. Consistently getting enough high-quality rest can help equip your body and brain to cope with anxiety and stress more effectively. 
• Cultivate strong social connections. Research suggests that social connectedness may help increase stress resilience. Leaning on family and friends for emotional support in everyday life could also improve mood and health overall.
• Practice relaxation techniques. Relaxation strategies such as yoga, deep breathing, and mindfulness meditation have been suggested by a growing body of research to help reduce anxiety, and they may provide other health benefits as well.

How anxiety is treated

The treatment method(s) a doctor or mental health professional will recommend for mental health conditions like anxiety disorders and depression can vary depending on the disorder type and the individual. In general, some form of talk therapy—such as cognitive behavioral therapy (CBT) or exposure therapy—is the first-line treatment. Medication may also be recommended in some cases, and healthy lifestyle changes are a common component of treatment as well.

Symptoms of a diagnosable anxiety disorder typically won’t go away and may even worsen without professional treatment, so seeking help can be an important step toward feeling better. Meeting with a mental health professional like a therapist is often a good place to start. They can evaluate your symptoms, help you get to the root of your anxiety, teach you to reframe negative thoughts, and support you in developing healthy coping mechanisms.

If the thought of making an appointment, driving to an office, and speaking to a therapist in person makes your anxiety worse, online therapy through a platform like BetterHelp may be a more comfortable alternative. It allows you to attend therapy sessions with a licensed provider from wherever you have an internet connection. Research suggests that online therapy can be effective for treating conditions like anxiety and depression in many cases and that it often produces comparable results to traditional in-person sessions.