If you are struggling with anxiety, you are not alone. Nearly one-fifth of all American adults (19.1%), and a third of adolescents between 13-18 (31.9%) suffer from anxiety at some point in their lifetime. (1) The good news is that it is highly treatable and manageable.

 

I am anxious or just stressed?

Anxiety and stress share similar symptoms but they not the same. Stress is influenced by external factors such as a work deadline, argument with a partner, or long-term challenges like unemployment or health issues. Anxiousness is persistent worry that does not subside even when there is no specific stressor. (2) 

 

Stress and anxiety can both lead to irritability, fatigue, digestive problems, and difficulty sleeping, as well as negative thoughts or self-talk. In extreme cases, it can cause sweating, heart racing, difficulty breathing, and a feeling of panic. (2) A more comprehensive list of symptoms can be found below.

Anxiety disorders

The most common type is generalized anxiety disorder (GAD), which is diagnosed when one has excessive worry for more days than not over a six month period, without a specific stressor. (2) 

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Panic disorder (PD) is a sudden, recurring attack that may include sweating, dizziness, and shortness of breath. Similar symptoms occur with social anxiety disorder (SAD) – the fear of being in certain social situations; and phobias – fear of a specific trigger such as snakes, heights or confined spaces. (2) 

 

Obsessive-compulsive disorder (OCD) is unwanted thoughts and impulses that cause repetitive or ritualistic behaviors such as compulsive hand washing or repeated counting. (2)

 

Post-traumatic stress disorder (PTSD) can result from witnessing or experiencing a terrifying situation that causes flashbacks which can feel like reliving the trauma. (3)

 

If your symptoms match one of the descriptions above, or you have frequent occurrences of several of the symptoms below, it may be time to consult a professional to explore treatment options. You may also try managing your symptoms with self-care.

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Common symptoms

• Persistent worry that is out of proportion to the event or experience

• Anticipating the worst possible outcome and expecting it to happen

• Perceiving situations and events as threatening, even when they are not

• Difficulty handling uncertainty

• Indecision or fear of making the wrong decision

• Inability to stop worrying

• Trouble concentrating

• Feeling that the mind goes blank

• Inability to relax due to feeling restless or on edge (4)
   

Physical indicators

• Fatigue

• Irritability

• Trouble sleeping

• Muscle tension or muscle aches

• Trembling or twitching

• Nervousness or being easily startled

• Sweating

• Nausea, diarrhea or irritable bowel syndrome (4)

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Tips to help manage anxiety symptoms (5)

• Get physical. Playing sports, running, dancing, hiking, a gym workout and other high-energy activities can help increase endorphins - the feel-good neurotransmitters in your brain. Even low-energy activities such as walking in the woods and yoga can help you feel better. 

• Eat well. Make healthy food choices like dark-colored fruits and veggies. Whole grains and fish are also good sources of sustenance. And don’t forget to take your vitamins. 

• Get some rest. A regular sleep schedule will help you recuperate from a stressful day. Go to bed and wake up at the same time. 8 hours of sleep is optimal for most adults.

• Avoid alcohol and recreational drugs. While they may give you a temporary reprieve from the anxiety, they will make you feel worse later.

• Reduce or quit nicotine and caffeine. Stimulants such as these can exacerbate anxiety symptoms.

• Socialize. Isolation feeds anxiety. Get talking with friends, family members and anyone else who you can lean on to listen to your concerns and fears. But also choose social activities that will help you forget feeling anxious.

• Journal. Jot down what you’re feeling and why to get it out of your head. Often writing can help you sort out your feelings and at the same time, help your feelings feel heard.

• Meditate. Take some deep breaths and feel into the lungs as you do. Notice your breathing and other physical sensations to quiet the mind. You can easily find guided meditations online.

 

Where to find help

There are therapeutic techniques that can help with anxiety. One approach that has been proven to be highly effective is Internal Family Systems (IFS). IFS will help you discover the root of your anxiety and what you need to feel better. ​Connect with me or find a therapist in your area to begin healing today. 

Sources

1 Anxiety and Depression Association of America. (n.d.). Facts & statistics. https://adaa.org/understanding-anxiety/facts-statistics;

2 American Psychological Association. (n.d.). What’s the difference between stress and anxiety? Retrieved from https://www.apa.org/topics/stress/anxiety-difference

3 Muller, R. T. (2021, June 10). Is there a link between PTSD and OCD? Psychology Today. https://www.psychologytoday.com/us/blog/talking-about-trauma/202106/is-there-link-between-ptsd-and-ocd

4 National Institute of Mental Health. (n.d.). Generalized Anxiety Disorder. National Institutes of Health. https://www.nimh.nih.gov/health/statistics/generalized-anxiety-disorder 

5 Mayo Clinic Press. "9 Tips for Coping with an Anxiety Disorder." Mayo Clinic Press, June 16, 2023, https://mcpress.mayoclinic.org/mental-health/9-tips-for-coping-with-an-anxiety-disorder/