Anxiety is actually a normal protective response, alerting you to danger. Imagine coming home and finding your front door wide open when you know you locked it earlier. Your heart races. Your palms sweat. Your mind goes into overdrive. In this situation, anxiety provides an extra spark to help you get out of danger. In more normal but busy situations, anxiety can give you the energy to get things done. But sometimes anxiety can be out of control, giving you a sense of dread and fear for no apparent reason. This kind of anxiety is disruptive.
Are there different types of anxiety?
Yes. Anxiety can be a general feeling of worry, a sudden attack of panicky feelings, or a fear of a certain situation or object.
What is generalized anxiety disorder?
Generalized anxiety disorder is ongoing worry or fear that isn’t related to a particular event or situation, or is out of proportion to what you would expect–for instance, constantly worrying about a child who is perfectly healthy.
Symptoms of generalized anxiety disorder include muscle tension, trembling, shortness of breath, fast heartbeat, dry mouth, dizziness, nausea, irritability, loss of sleep and not being able to concentrate.
What is panic disorder?
Panic disorder is another type of anxiety. It occurs when you have repeated periods of extreme panic, called panic attacks.
Suppose one day you’re getting out of your car to go to work. Suddenly, your chest tightens. Your heart begins to race. You feel dizzy and faint. You cannot breathe. You feel as if you could be dying. Was it all in your head? No. Most likely, you had a panic attack.
Panic attacks, which can lead to phobias if they aren’t treated, typically last about 5 to 30 minutes and may include any of the symptoms listed below:
Feeling like you’re going to choke
Chest pressure or chest pain
Dizziness or lightheadedness
Shortness of breath or tightness in the throat
Trembling or shaking
Tingling or numbness in the hands or feet
Hot flashes or chills
Sense of unreality or dreamlike sensations
Extreme fear of losing control, doing something embarrassing, going “crazy” or dying
What is a phobia?
A phobia is an extreme, unreasonable fear in response to something specific. There are lots of different phobias, including fear of crowds, bridges, snakes, spiders, heights, open places or social embarrassment.
A phobia is only considered a problem when it keeps you from living a normal life. An example is being afraid to leave home because you are afraid of one of the things listed above.
What causes anxiety disorders?
Suppose the fire alarm goes off in your home. You race around frantically to find the fire. Instead, you find that there is no fire–the alarm just isn’t working properly.
It’s the same with anxiety disorders. Your body mistakenly triggers your alarm system when there is no danger. This may be due to a chemical imbalance in your body. It may also be related to an unconscious memory, to a side effect of a medicine or to an illness.
Can anxiety disorders be treated?
Yes. Talk to your family doctor if you think you have an anxiety disorder. He or she can help you form a plan to develop skills to cope with your anxiety. Your doctor may also suggest counseling and prescribe medicine if needed. The following are some tips on coping with anxiety:
Control your worry.
Choose a place and time to do your worrying.
Make it the same place and time every day.
Spend 30 minutes thinking about your concerns and what you can do about them.
Try not to dwell on what “might” happen. Focus more on what’s really happening.
Let go of the worry and go on with your day.
Here are some additional self-help suggestions:
Learn ways to relax. These may include muscle relaxation, yoga, or deep breathing.
Exercise regularly. People who have anxiety often quit exercising. But exercise can give you a sense of well-being and help decrease feelings of anxiety.
Get plenty of sleep. Sleep rests your brain as well as your body, and can improve your general sense of wellbeing as well as your mood.
Avoid alcohol and drug abuse. It may seem that alcohol or drugs relax you. But in the long run they make anxiety worse and cause more problems.
Avoid caffeine. Caffeine is found in coffee, tea, soft drinks and chocolate. Caffeine may increase your sense of anxiety because it stimulates your nervous system. Also avoid over-the-counter diet pills, and cough and cold medicines that contain a decongestant.
Confront the things that have made you anxious in the past. Begin by just picturing yourself confronting these things. By doing this, you can get used to the idea of confronting the things that make you anxious before you actually do it. After you feel more comfortable picturing yourself confronting these things, you can begin to actually face them.
If you feel yourself getting anxious, practice a relaxation technique or focus on a simple task, such as counting backward from 100 to 0.
Although feelings of anxiety are scary, they won’t hurt you. Label the level of your fear from 0 to 10 and keep track as it goes up and down. Notice that it doesn’t stay at a very high level for more than a few seconds. When the fear comes, accept it. Wait and give it time to pass without running away from it.
Use medicine if it helps. Your doctor may give you medicine to help reduce your anxiety while you learn new ways to respond to the things that make you anxious. Many types of medicine are available. Your doctor will decide which medicine is right for you.
Talk about your anxiety with your doctor. Your doctor can help you make a plan to cope with anxiety. Counseling can help you learn to express your needs and wants so you can feel more in control and hold in less of your anger and anxiety.
The most important thing is to take action. Action can help you gain a sense of control over your anxiety.