Signs of Anxiety
The signs and symptoms of anxiety are different. Signs of anxiety are behaviors or sensations that represent the initial phases of anxiety before it causes physical, emotional, or physiological symptoms. The signs of anxiety can be clues to help you understand if your stress is possibly sparking some type of anxiety
“Anxiety manifests itself in a variety of ways, and we’re not always aware of it until we’re faced with it. Signs that a person struggles with anxiety can vary, but it doesn’t mean the person can’t eventually recognize it. Some common signs are feeling constantly on edge, restlessness, and feeling burnt out. Understanding our own body and mind helps to recognize the signs.”
— Minkyung Chung, Licensed Mental Health Counselor (LMHC), MS
Symptoms of Anxiety
There are several physical symptoms of anxiety that are important to be aware of. However, while physical anxiety disorder symptoms are often talked about and may seem easier to recognize, there are also behavioral symptoms you should understand so you know what to look for.
“The symptoms of anxiety often overlap the signs of anxiety. Some key points of symptoms of anxiety are our overall health and mindset. Individuals struggling with anxiety tend to constantly worry/overthink, have trouble with concentration/motivation, and can be irritable at times. As time goes on, it creates added stress into daily functioning and may worsen symptoms of anxiety to include anxiety/panic attacks.”
— Minkyung Chung, Licensed Mental Health Counselor (LMHC), MS
Behavioral symptoms of anxiety
Some of the effects that intense anxiety can have on your mind and behavior patterns include feeling like you’re:
- Out of touch with reality
- Depressed and having a low mood
- Constantly tense and unable to relax
- Combatting a sense of dread and intense fear for the worst
- Self-conscious, believing others are looking at you
- Going to allow bad things to happen if you stop worrying
- Anxious about anxiety itself, stressing that you might have a panic attack or anxiety attack
- In need of excessive reassurance from others, always believing they’re angry or upset with you
The mental effects of intense anxiety can also include:
- Rumination (reliving bad experiences)
- Depersonalization (feeling disconnected from your body and mind)
- Derealization (feeling the world isn’t real)
Physical symptoms of anxiety
Chronic anxiety can also have negative, taxing, physical anxiety disorder symptoms, including:
- Headaches
- Backaches
- Blurry vision
- Anxiety chest pain
- Other bodily aches with no logical origin
- Feeling pins and needles in your extremities
- A fast, irregular, or thumping heartbeat
- Churning, upset stomach, and nausea
- Lightheadedness or dizziness
- Having hot or cold flashes
- Shallow, rapid breathing
- Teeth grinding
The physical symptoms of anxiety may also include noticeable changes in:
- Appetite
- Sleeping habits
- Toiletry habits
- Sex drive
Managing Symptoms of Anxiety
There are many things you can do — on your own, in the comfort of your own home, during the times that conveniently work with your schedule — to manage an anxiety symptom if it arises. Let’s review some self-care coping strategies and tactics you can practice to prevent and manage signs and common symptoms of anxiety.
“Anxiety disorders are completely manageable in several ways. Working with a professional to help find the right coping skills is important. Other things that can help are looking at the ‘trifecta’ of one’s overall health (diet, exercise, sleep), healthy coping skills, and medication. Each person’s journey to managing anxiety is different and tailored to their individual personality. Asking for help in learning about these tools is often the first step.”
— Minkyung Chung, Licensed Mental Health Counselor (LMHC), MS
Discover your triggers
Before you can stop excessive anxiety, it can be useful to figure out what’s causing it. Learning your triggers means you can try to avoid them.
- Does a specific person make you anxious? Limit or avoid spending time with them.
- Do you know you get nervous in a social situation? Try meditating before the next one.
- Is social media giving you an anxiety attack? Take a break from it.
- Are you overwhelmed by your to-do list? Divide your tasks into manageable, shorter lists and work one day at a time.
What causes anxiety cannot always be avoided, but knowing your triggers can be powerful in managing how severe it gets.
Take a few minutes for yourself
Sit back, take a deep breath, and remember that everything will be OK. Just taking a moment to step away from your emotions can help clear your head. Sometimes, this means literally getting up and walking away from whatever is giving you excessive anxiety. Give yourself a 5-minute break and re-center.
Watch what you eat
The foods that we eat can greatly affect our cognitive abilities and our moods. Nutrients like magnesium, vitamin D, and healthy fatty acids are very important for emotional regulation.
Take a deep breath
Deep breathing exercises are very effective for shifting our minds from sympathetic modes to parasympathetic modes. When we are calm, we breathe deep and slow. When we’re anxious, we breathe shallow and fast. You can switch your mind from being anxious to calm by intentionally taking deep, slow breaths. Research shows that diaphragmatic breathing has positive effects on our stress response and more.
Hydrate
Aside from the air we breathe, water is our most basic and important connection to life. After all, human adults are 60% water. Keeping your cells well-hydrated goes a long way toward helping you remain calm and healthy.
Get some exercise — yes, every day
Find some form of physical activity that you enjoy and do it every day. You don’t have to train like an athlete. Just move your body enough to cause light perspiration. Studies confirm that physical activity can actually protect you from anxiety disorders. This will relieve muscle tension, deliver nutrients throughout your body and mind via enhanced circulation, stimulate your lymphatic system, and offer you all the other benefits of exercise.
Be mindful of your caffeine intake
Caffeine stimulates the nervous system and can increase some common symptoms of anxiety. Consider limiting your intake of coffee, black tea, energy drinks, and other caffeinated beverages. You don’t necessarily have to give up your morning cup of Joe altogether, but you should think about limiting how much caffeine you have every day.
Get a good night’s rest
It can be difficult to get enough rest when you’re anxious, but sleep is essential to keeping your anxiety in check. Consider taking a natural sleep aid like melatonin or diffusing some calming essential oils before sleeping — lavender and chamomile are good choices. Creating an environment that’s relaxing, taking time to wind down, and limiting screen time for at least 30 minutes before going to sleep are all effective ways to ensure you rest well.
Understand that you’re not in control of everything
Control is something that makes us feel safe, but unfortunately it’s not always within reach. Remind yourself that things won’t always go your way. Many times, an anxiety symptom is caused by unknown forces, so be realistic with yourself and admit that you can only do your best with what you can control. Worrying about things you can’t control won’t help or change anything.
Practice mindful meditation
Paying attention to your thoughts and breathing is a very effective method for decreasing several common symptoms of anxiety. Be aware of your thoughts. Watch your breath. With a calm mind, make your breathing deep and slow. The goal of this meditation is to always watch your breath and your thoughts in real-time so you can remain in control of your emotions and anxiety symptoms. Try downloading a guided meditation app if you’re new to meditating.
Do your best to be positive
When you catch yourself feeling low, try to replace your negative thoughts with positive ones. Consider saying a mantra to yourself, like “I am worthy of happiness today.” When negativity arises, repeating something positive to yourself can counteract those destructive thoughts. Journaling and keeping a gratitude list are both known to be effective ways to increase positivity and reduce anxiety, especially when combined with meditation and deep breathing techniques.
What Causes Anxiety?
According to the National Institute of Mental Health (NIMH), anxiety disorders including generalized anxiety disorder (GAD), social anxiety disorder (SAD), panic disorder, and post-traumatic stress disorder (PTSD), are more prevalent today than ever before.
In fact, anxiety disorders are the most common type of mental health condition in most western societies. In the United States, about 1 in 3 people will experience some type of anxiety disorder in their lifetime. Chronic anxiety disorders are a leading cause of global disability.
A lot of research continues to explore what causes anxiety disorders and what triggers anxious episodes. Many experts believe that a variety of things, including everyday social stressors and genetic factors, can be an anxiety trigger.
While much past research on anxiety triggers focused on the amygdala and hippocampus in the brain, newer research suggests that a tiny region in the basal forebrain called the bed nucleus of the stria terminalis (BNST) may hold the key in how to recognize and how to treat anxiety disorders. More research is still needed to fully understand the complex interrelationships between different areas of the brain that process and respond to danger and can contribute to anxiety.
9 Most Common Causes of Anxiety
What causes anxiety disorder? There are numerous things that can contribute to anxiety and eventually lead to an anxiety disorder. Let’s take a look at the nine most common.
Alcohol or substance use
It’s not uncommon for someone living with anxiety to try and numb their pain and stress with alcohol or drugs. Sometimes, however, use can lead to dependency and addiction. Ultimately, some research shows that drugs and alcohol can result in increased anxiety sensitivity (AS).
Common stressors
Everyday stressors like paying the bills, dealing with family problems, or coping with the death of a loved one can take a toll on our psyches. Major life events like getting married, having a baby, or buying a home are also known causes of anxiety.
While it’s normal to feel stressed out now and then, if you’re constantly and excessively trying to cope with or manage your anxiety condition, and it’s interfering with your ability to function, it might be time to seek help.
“Our environment can be a major contributor to how anxious we feel. Limiting our exposure to anxiety producing stimulation may be the first line of defense.”
— Karmen Smith, Licensed Clinical Social Worker (LCSW), DD
Genetics
Although more research still must be done on the topic, growing evidence suggests that genetics can play a role in anxiety disorders. If one or both of your parents dealt with anxiety, you might have a higher risk of developing an anxiety disorder too.
“We are learning more and more about the cause and the genetic markers that can make some more susceptible to severe or chronic episodes of anxiety. This also may mean that there are multiple causes that can be identified and different treatment modalities.”
— Karmen Smith, Licensed Clinical Social Worker (LCSW), DD
Gender
The National Institutes of Health (NIH) notes that some studies suggest females are more likely to experience anxiety than males. They’re also more likely to develop certain chronic anxiety disorders than males, including:
- Post-traumatic stress disorder
- Generalized anxiety disorder
- Separation anxiety disorder
- Specific phobias
- Panic disorder
However, males may be more likely than females to develop obsessive-compulsive disorder (OCD) or social anxiety disorder. The reasons why are unclear, but they’re believed to be related to a combination of cultural, social, and biological factors.
Personality type
Some research suggests some personality traits can increase the risk factors of developing an anxiety disorder. A study of 489 university students over 6 years suggests that people who tend to experience negative feelings and depression are often more prone to developing an anxiety disorder.
Trauma
Witnessing or experiencing sexual abuse, physical abuse, an explosion, or any other type of violence may increase your risk of developing anxiety. It’s important to point out that it doesn’t have to be you who experiences trauma first hand or directly. You can be a witness and still be affected deeply.
Many people experience acute stress disorder (ASD) after witnessing a terrible incident, but often the anxiety symptoms self-resolve. Lingering symptoms of anxiety, however, might indicate a chronic anxiety disorder like PTSD.
Medical causes of anxiety
Certain physical health conditions can contribute to anxiety and stress, including:
- A chronic disease or illness that affects daily life
- A hormonal imbalance or other medical condition that’s marked by anxiety
- A disease that presents very challenging physical symptoms, such as heart palpitations associated with heart disease
Note that these health conditions don’t necessarily cause anxiety, but they can contribute to it.
Mental health conditions
Though anxiety on its own can be considered a mental health condition, additional mental health conditions can exacerbate an anxiety disorder. Co-occurring disorders may include substance abuse, eating disorders, and depression.
Prescription drugs
Various prescription medications can cause anxiety as an adverse side effect. Some of the culprits could include corticosteroids like dexamethasone, asthma medications like fluticasone-salmeterol, ADHD drugs like Ritalin, and Parkinson’s disease drugs like Rytary.
“It is important to keep in mind that we are unique individuals and one mode of treatment may not fit with your specific blueprint. Be open to being an active participant in finding ways to decrease your anxiety.”
— Karmen Smith, Licensed Clinical Social Worker (LCSW), DD
The Different Types of Anxiety Disorders
There is a history of division in the psychological community regarding how to classify different types of anxiety disorders. For decades before the release of the fifth edition of the Diagnostic and Statistical Manual of Mental Disorders [DSM-5] in 2013, the American Psychiatric Association [APA] classified the following under the broad umbrella of anxiety disorders:
- Generalized anxiety disorder [GAD]
- Social anxiety disorder [SAD]
- Panic disorder
- Obsessive-compulsive disorder [OCD]
The DSM-5 anxiety disorder, however, removed the OCD category and listed it on its own, along with other related disorders.
To be both inclusive and mindful of the APA’s decision, we made a comprehensive list of the different types of anxiety disorders ranging from having moderate anxiety to having overwhelming anxiety. We also included suggestions from Andrea G. Batton, Director of the Maryland Anxiety Center, based on her clinical experience and knowledge of DSM-5 anxiety disorders.
“Stress and anxiety can certainly be expected throughout life, but when persistent worry takes hold, it might indicate that anxiety has a bit more ‘gravity’ in our lives. Taking a deeper dive into where your anxiety resonates can help us understand what anxiety feels like for us, what triggers our anxiety, and what works to help us manage our anxiety.”
— Elizabeth Keohan, Licensed Certified Social Worker-Clinical, (LCSW-C), LICSW, MSW
Generalized Anxiety Disorder [GAD]
GAD involves a constant and intense feeling of overwhelming anxiety regarding anything. People with Generalized Anxiety Disorder struggle to control their worries. They tend to anticipate some sort of disaster, despite a lack of evidence.
Related Articles:
- Different Types of Anxiety Attacks: Understanding the Factors
- How to Get Rid of Anxiety: Separating the Good from the Bad
Social Anxiety Disorder
With social anxiety disorder, people have an intense fear of others judging them in a performance or social situation. Due to this social phobia, people are terrified of potential embarrassment or humiliation. This anxiety can be an extreme fear to the point of inhibiting the ability to socialize, date, or travel.
Related Articles:
Selective Mutism in Children
Related to SAD is selective mutism in children, an anxiety disorder where a child experiences an inability to speak in certain social settings such as school. More than 90% of children with selective mutism also have social anxiety, according to the Selective Mutism, Anxiety and Related Disorders Treatment Center.
Panic Disorder
Panic disorder involves experiencing a panic attack that can appear out of nowhere and occur unexpectedly. The attacks are so intense they create anxiety about experiencing them in the future.
Related Articles:
- How to Handle a Panic Attack at Work: The Complete Guide
- Anxiety Attack vs. Panic Attack: Which One Are You Having?
Separation Anxiety Disorder
Someone has separation anxiety disorder when he or she experiences high levels of distress when separated from a caregiver. This distress is so extreme it interferes with functioning and social interactions. Most of the people who have the disorder are children and adolescents. There are, however, some rare cases where adults develop it.
Illness Anxiety Disorder [Hypochondria, Health Anxiety Disorder]
People with illness anxiety disorder have excessive worry about becoming ill or severely ill. Even after medical tests indicate health, they sometimes believe normal sensations or minor symptoms are signs of severe illnesses. Ironically, their anxiety regarding illness can often make them feel physically sick.
Obsessive-Compulsive Disorder [OCD]
OCD is a disorder in which a person has uncontrollable recurring thoughts [obsessions] and behaviors [compulsions] they feel the urge to repeat excessively. Rather than anxiety, during their compulsions, some people with OCD experience a feeling of disgust or something not being right.
Nonetheless, anxiety can sometimes be a crucial factor in the development of OCD. For example, someone with OCD might have intense anxiety that something bad will happen if they do not perform their compulsive behaviors such as switching a light switch on and off.
The DSM-5 acknowledges the fact that anxiety is a component of OCD. The manual focuses more, however, on the differences.
“The trademark of OCD is a behavioral aspect that is not necessarily present in anxiety disorders,” said Anya Shumilina, a director at Behavioral Associates, a center that specializes in providing cognitive behavioral therapy [CBT]. “Individuals diagnosed with OCD are known to engage in rigid compulsive and repetitive behaviors, such as switching lights on and off 10 times before leaving the house, to alleviate stress brought by obsessive thinking.”
On the other hand, people with anxiety disorders are not likely to use these behaviors to cope. Anxiety disorders also tend to emphasize concrete worries and concerns, Shumilina said, including losing one’s job for specific reasons. OCD, however, often involves obsessions with vague fears such as germs.
Treating OCD under the same realm as anxiety
Despite the APA’s decision to exclude OCD from the anxiety disorders category, there are still many mental health professionals who consider it an anxiety disorder or treat it as such.
The split in the field of psychology may cause confusion, but there might be benefits to continuing to treat OCD and other disorders under the umbrella of anxiety. Mental health professionals often overlook screening for disorders that are not officially anxiety disorders but have strong anxiety symptoms, according to Dr. Shanthi Mogali, Director of Psychiatry at Mountainside Treatment Facility. These include OCD and post-traumatic stress disorder [PTSD]. By including these disorders under the umbrella of anxiety, people might be more likely to receive the treatment they need. Fortunately, treatments for anxiety disorders and OCD tend to be similar.
Post-Traumatic Stress Disorder [PTSD]
Post-traumatic stress disorder (PTSD) involves an extreme period of excessive anxiety, stress, and fight-or-flight responses that occur repeatedly despite there being no stressor. Stimuli such as a car door slamming can trigger PTSD symptoms. Sometimes people develop PTSD after experiencing a traumatic event such as sexual assault or nearly losing their lives. PTSD can also develop without any significant trauma, however.
To be diagnosed with PTSD, adults must have several symptoms that demonstrate the illness’ impact. Anxiety is a common symptom as well.
Agoraphobia
Despite common misconceptions, agoraphobia does not necessarily involve a fear of leaving home. Agoraphobia is a type of anxiety disorder in which people fear and avoid places or situations that might cause them to panic or feel trapped, helpless, or embarrassed, according to the Mayo Clinic. They fear an actual or anticipated situation such as using public transportation, being in open or enclosed spaces, standing in line, or being in a crowd.
Agoraphobia often occurs with panic disorder, so many mental health organizations list them together. For example, if panic attacks happen in a specific place, the sufferer might avoid that place and develop agoraphobia. In extreme cases, the sufferer could perceive anywhere outside his or her home as a space of anxiety.
Specific Phobias
People with a specific phobia avoid places, situations, objects, and even types of people — clowns, for example — even if there is no threat or danger. Phobias do not necessarily stem from trauma involving the object in question. They usually develop suddenly and without an obvious explanation. Simply thinking about a phobia can cause anxiety.
Understanding More About Anxiety
Learning more about anxiety can help you figure out how to manage your symptoms. Everyone is different, and anxiety manifests uniquely in each person. What can cause anxiety? The main theory is that it’s likely caused by combined physiological, physical, and psychological factors.
Remember that it’s not always easy to identify what’s causing your anxiety, and changing difficult circumstances to address it might not be simple. That said, one of the best things you can do is recognize symptoms and signs of anxiety as they occur. Then you can take some of the proactive steps to calm yourself down and not let your anxiety get the best of you.
Get help: Scheduling regular time with a mental health professional is a good way to tackle your anxiety symptoms. You’ll learn new, effective coping skills. There are also many things you can do on your own, at home, beginning today, to alleviate anxiety.
Meditation: Consider practicing mindfulness meditation and deep breathing exercises. Meditation has the potential to complement therapy for anxiety and is a low-cost and beneficial way to manage your anxiety condition.
Eat healthy, workout, create a sense of calm: If you don’t already, you should consider eating a healthy diet of unprocessed foods, getting exercise every day, and engaging in peaceful, relaxing activities — like diffusing relaxing essential oils, burning candles, listening to tranquil music, enjoying the serenity of nature, taking a warm Epsom salt bath, getting a massage, or engaging in stimulating conversations with loved ones. These natural remedies for anxiety can go a long way and can be a great addition to therapy and medication.
If you’re ready to get help with your anxiety, Talkspace makes the process easy. Our online therapy is geared toward those who want help, but might have trouble finding the time. With a full circle approach to anxiety treatment, you can acquire a variety of tools you need to manage your anxiety.
