So, here’s the thing: we all feel anxiety from time to time. A lot of us, actually. According to the World Economic Forum, an estimated 275 million people go through anxiety problems as of 2019. That’s around 4% of the global population.
Which begs the question: what is anxiety? With so many of us feeling anxiety at some point or another, is it a normal occurrence? What can one do to combat anxiety?
In this article, let’s go through the many different aspects of anxiety: what it’s all about, the many different types and triggers of anxiety, and what you can do should you feel anxious and what to do something about it.
Anxiety: What Science Tells Us
The American Psychological Association (APA) defines anxiety as “an emotion characterized by feelings of tension, worried thoughts and physical changes like increased blood pressure”.
The feelings of anxiety that one gets when triggered by certain events, turn out is not only normal (right?), but also necessary for survival.
Let’s go back to the very beginning when humankind was just starting out as hunter-gatherers and co-existing with dangerous predators all around them. These conditions set off internal alarms in the human body and essentially were the tools to early man’s survival: the increased heartbeats, sweating, increased sensitivity to the immediate surroundings.
The danger causes a rush of adrenalin, a hormone and chemical messenger in the brain, which in turn triggers these anxious reactions in a process called the “fight-or-flight’ response. This prepares humans to physically confront or flee any potential threats to safety.
As a species, we’ve obviously gone way past the stone age and into the modern world of computers, deadlines and hectic schedules – our anxieties have now evolved and revolve around work, money, family life, health, and other crucial issues that demand a person’s attention without necessarily requiring the ‘fight-or-flight’ reaction.
Anxiety: What Are the Different Types and Symptoms?
While anxiety can cause disorders, it is not always a medical condition.
While a number of different diagnosis constitute anxiety disorders, the symptoms of generalized anxiety disorder (GAD) will often include the following:
- Restlessness, and a feeling of being “on the edge”
- Uncontrollable feelings of worry
- Increased irritability
- Concentration difficulties
- Sleep difficulties, such as problems falling or staying asleep
While these symptoms might be normal to experience in daily life, people with GAD will experience them to persistent or extreme levels. GAD may present as vague, unsettling worry or more severe anxiety that disrupts day-to-day living.
Let’s get down to the nitty-gritty: what are the five major types of anxiety disorders?
- Generalized Anxiety Disorder
Generalized Anxiety Disorder, GAD, is an anxiety disorder characterized by chronic anxiety, exaggerated worry, and tension, even when there is little or nothing to provoke it. - Obsessive-Compulsive Disorder (OCD)
Obsessive-Compulsive Disorder, OCD, is an anxiety disorder and is characterized by recurrent, unwanted thoughts (obsessions) and/or repetitive behaviors (compulsions). Repetitive behaviors such as hand washing, counting, checking, or cleaning are often performed with the hope of preventing obsessive thoughts or making them go away. Performing these so-called “rituals,” however, provides only temporary relief, and not performing them markedly increases anxiety. - Panic Disorder
Panic disorder is an anxiety disorder and is characterized by unexpected and repeated episodes of intense fear accompanied by physical symptoms that may include chest pain, heart palpitations, shortness of breath, dizziness, or abdominal distress. - Post-Traumatic Stress Disorder (PTSD)
Post-Traumatic Stress Disorder, PTSD, is an anxiety disorder that can develop after exposure to a terrifying event or ordeal in which grave physical harm occurred or was threatened. Traumatic events that may trigger PTSD include violent personal assaults, natural or human-caused disasters, accidents, or military combat. - Social Phobia (or Social Anxiety Disorder)
Social Phobia, or Social Anxiety Disorder, is an anxiety disorder characterized by overwhelming anxiety and excessive self-consciousness in everyday social situations. Social phobia can be limited to only one type of situation – such as a fear of speaking in formal or informal situations, or eating or drinking in front of others – or, in its most severe form, may be so broad that a person experiences symptoms almost anytime they are around other people.
Anxiety: What Are the Causes?
While the five major types of anxiety disorders come with their specific triggers, there are common external factors that may cause anxiety:
- Stress at work
- Stress from school
- Stress in a personal relationship such as marriage
- Financial stress
- Stress from an emotional trauma such as the death of a loved one
- Stress from a serious medical illness
- Side effect of medication
- Use of an illicit drug, such as cocaine
- Symptom of a medical illness (such as heart attack, heat stroke, hypoglycemia)
- Lack of oxygen in circumstances as diverse as high altitude sickness, emphysema, or pulmonary embolism (a blood clot in the vessels of the lung)
Anxiety triggers can be different for each person, but many triggers are common among people with these conditions. Most people find they have multiple triggers. But for some people, anxiety attacks can be triggered for no reason at all. For that reason, it’s important to discover any anxiety triggers that you may have. Identifying your triggers is an important step in managing them.
1. Health issues
A health diagnosis that’s upsetting or difficult, such as cancer or a chronic illness, may trigger anxiety or make it worse. This type of trigger is very powerful because of the immediate and personal feelings it produces.
You can help reduce anxiety caused by health issues by being proactive and engaged with your doctor. Talking with a therapist may also be useful, as they can help you learn to manage your emotions around your diagnosis.
2. Medications
Certain prescription and over-the-counter (OTC) medications may trigger symptoms of anxiety. That’s because active ingredients in these medications may make you feel uneasy or unwell. Those feelings can set off a series of events in your mind and body that may lead to additional symptoms of anxiety.
Medicines that may trigger anxiety include:
- birth control pills
- cough and congestion medications
- weight loss medications
Talk with your doctor about how these drugs make you feel and look for an alternative that doesn’t trigger your anxiety or worsen your symptoms.
3. Caffeine
Many people rely on their morning cup of joe to wake up, but it might actually trigger or worsen anxiety. According to one study in 2010, people with panic disorder and social anxiety disorder are especially sensitive to the anxiety-inducing effects of caffeine. Work to cut back your caffeine intake by substituting non-caffeinated options whenever possible.
4. Skipping meals
When you don’t eat, your blood sugar may drop. That can lead to jittery hands and a rumbling tummy. It can also trigger anxiety. Eating balanced meals is important for many reasons. It provides you with energy and important nutrients. If you can’t make time for three meals a day, healthy snacks are a great way to prevent low blood sugar, feelings of nervousness or agitation, and anxiety. Remember, food can affect your mood.
5. Negative thinking
Your mind controls much of your body, and that’s certainly true with anxiety. When you’re upset or frustrated, the words you say to yourself can trigger greater feelings of anxiety.
If you tend to use a lot of negative words when thinking about yourself, learning to refocus your language and feelings when you start down this path is helpful. Working with a therapist can be incredibly helpful with this process.
6. Financial concerns
Worries about saving money or having debt can trigger anxiety. Unexpected bills or money fears are triggers, too.
Learning to manage these types of triggers may require seeking professional help, such as from a financial advisor. Feeling you have a companion and a guide in the process may ease your concern.
7. Parties or social events
If a room full of strangers doesn’t sound like fun, you’re not alone. Events that require you to make small talk or interact with people you don’t know can trigger feelings of anxiety, which may be diagnosed as social anxiety disorder.
To help ease your worries or unease, you can always bring along a companion when possible. But it’s also important to work with a professional to find coping mechanisms that make these events more manageable in the long term.
8. Conflict
Relationship problems, arguments, disagreements — these conflicts can all trigger or worsen anxiety. If conflict particularly triggers you, you may need to learn conflict resolution strategies. Also, talk with a therapist or other mental health expert to learn how to manage the feelings these conflicts cause.
9. Stress
Daily stressors like traffic jams or missing your train can cause anyone anxiety. But long-term or chronic stress can lead to long-term anxiety and worsening symptoms, as well as other health problems.
Stress can also lead to behaviors like skipping meals, drinking alcohol, or not getting enough sleep. These factors can trigger or worsen anxiety, too.
Treating and preventing stress often requires learning coping mechanisms. A therapist or counselor can help you learn to recognize your sources of stress and handle them when they become overwhelming or problematic.
10. Public events or performances
Public speaking, talking in front of your boss, performing in a competition, or even just reading aloud is a common trigger of anxiety. If your job or hobbies require this, your doctor or therapist can work with you to learn ways to be more comfortable in these settings.
Also, positive reinforcements from friends and colleagues can help you feel more comfortable and confident.
11. Personal triggers
These triggers may be difficult to identify, but a mental health specialist is trained to help you identify them. These may begin with a smell, a place, or even a song. Personal triggers remind you, either consciously or unconsciously, of bad memory or traumatic event in your life. Individuals with post-traumatic stress disorder (PTSD) frequently experience anxiety triggers from environmental triggers.
Identifying personal triggers may take time, but it’s important so you can learn to overcome them. If you can identify and understand your triggers, you can work to avoid them and to cope. You can learn specific coping strategies to handle the triggers when they happen.
Here are three tips for identifying triggers:
- Start a journal. Write down when your anxiety is noticeable and record what you think might have led to the trigger. Some apps can help you track your anxiety, too.
- Work with a therapist. Some anxiety triggers can be difficult to identify, but a mental health specialist has training that can help you. They may use talk therapy, journaling, or other methods to find triggers.
- Be honest with yourself. Anxiety can cause negative thoughts and poor self-assessments. This can make identifying triggers difficult because of anxious reactions. Be patient with yourself and be willing to explore things in your past to identify how they may affect you today.
Anxiety: What Can You Do to Manage It?
If your anxiety is sporadic and getting in the way of your focus or tasks, there are some quick natural remedies that could help you take control of the situation.
1. Question your thought pattern
Negative thoughts can take root in your mind and distort the severity of the situation. One way is to challenge your fears, ask if they’re true, and see where you can take back control.
2. Practice focused, deep breathing
Try breathing in for 4 counts and breathing out for 4 counts for 5 minutes total. By evening out your breath, you’ll slow your heart rate which should help calm you down.
3. Use aromatherapy
Whether they’re in oil form, incense, or a candle, scents like lavender, chamomile, and sandalwood can be very soothing. Aromatherapy is thought to help activate certain receptors in your brain, potentially easing anxiety.
4. Go for a walk or do 15 minutes of yoga
Sometimes, the best way to stop anxious thoughts is to walk away from the situation. Taking some time to focus on your body and not your mind may help relieve your anxiety.
5. Write down your thoughts
Writing down what’s making you anxious gets it out of your head and can make it less daunting.
If anxiety is a regular part of your life, it’s important to find treatment strategies to help you keep it in check. It might be a combination of things, like talk therapy and meditation, or it might just be a matter of cutting out or resolving your anxiety trigger.
If you’re not sure where to start, it’s always helpful to discuss options with a mental health professional who might suggest something you hadn’t thought of before.
1. Identify and learn to manage your triggers
You can identify triggers on your own or with a therapist. Sometimes they can be obvious, like caffeine, drinking alcohol, or smoking. Other times they can be less obvious.
Long-term problems, such as financial or work-related situations, may take some time to figure out — is it a due date, a person, or the situation? This may take some extra support, through therapy or with friends.
When you do figure out your trigger, you should try to limit your exposure if you can. If you can’t limit it — like if it’s due to a stressful work environment that you can’t currently change — using other coping techniques may help.
2. Adopt cognitive-behavioral therapy (CBT)
CBT helps people learn different ways of thinking about and reacting to anxiety-causing situations. A therapist can help you develop ways to change negative thought patterns and behaviors before they spiral.
3. Do a daily or routine meditation
While this takes some practice to do successfully, mindful meditation, when done regularly, can eventually help you train your brain to dismiss anxious thoughts when they arise.
If sitting still and concentrating is difficult, try starting with yoga.
4. Try supplements or change your diet
Changing your diet or taking supplements is definitely a long-term strategy. Research shows certain supplements or nutrients can help anxiety reduction. These include:
- lemon balm
- omega-3 fatty acids
- Ashwagandha
- green tea
- valerian root
- kava kava
- dark chocolate (in moderation)
However, it can take up to three months before your body is actually running on the nutrition these herbs and foods provide. If you’re taking other medications, make sure to discuss herbal remedies with your doctor.
Keep your body and mind healthy
Exercising regularly, eating balanced meals, getting enough sleep, and staying connected to people who care about you are great ways to stave off anxiety symptoms.
Ask your doctor about medications
If your anxiety is severe enough that your mental health practitioner believes you’d benefit from medication, there are a number of directions to go, depending on your symptoms. Discuss your concerns with your doctor.
Anxiety: Some Final Thoughts
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- Better sleep
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Check out this great infographic from Mental Health America, and spread the word and learn to develop healthy habits on how to learn to manage anxiety!
SOURCES AND FURTHER READING:
https://www.weforum.org/agenda/2019/01/this-is-the-worlds-biggest-mental-health-problem/
https://www.apa.org/topics/anxiety/
https://www.medicalnewstoday.com/articles/323454.php
https://adaa.org/living-with-anxiety/managing-anxiety
https://www.mhanational.org/infographic-how-deal-stress-and-anxiety
https://www.nimh.nih.gov/health/topics/anxiety-disorders/index.shtml
https://www.mayoclinic.org/diseases-conditions/anxiety/symptoms-causes/syc-20350961
https://adaa.org/understanding-anxiety
https://depression.org.nz/is-it-depression-anxiety/anxiety/
https://www.mind.org.uk/information-support/types-of-mental-health-problems/anxiety-and-panic-attacks/#.XbB4JC2B0Us
https://en.wikipedia.org/wiki/Anxiety
https://www.health.com/health/gallery/0,,20646990,00.html
https://www.health.harvard.edu/staying-healthy/anxiety_and_physical_illness
https://www.everydayhealth.com/anxiety/guide/
https://www.anxiety.org/what-is-anxiety