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Mental and physical state of negative expectation
- Reviewed by Psychology Today Staff Anxiety is both a mental and physical state of negative expectation. Mentally it is characterized by increased arousal and apprehension tortured into distressing worry, and physically by unpleasant activation of multiple body systems—all to facilitate response to an unknown danger, whether real or imagined.
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Anxiety is an emotion characterized by feelings of tension, worried thoughts, and physical changes like increased blood pressure. Anxiety is not the same as fear, but they are often used interchangeably.
- Overview
- What is anxiety?
- Symptoms
- Types
- Causes
- Treatment
- Prevention
- Frequently asked questions
- Takeaway
Anxiety is a natural emotion. However, it can also cause physical symptoms, such as shaking and sweating. Anxiety disorders can affect daily life and can improve with treatment.
Anxiety disorders form a category of mental health diagnoses that lead to excessive nervousness, fear, apprehension, and worry.
According to the Anxiety and Depression Association of America (ADAA), around 40 million people in the United States have an anxiety disorder. It is the most common group of mental illnesses in the country. However, only 36.9% of people with an anxiety disorder receive treatment.
The American Psychological Association (APA) defines anxiety as “an emotion characterized by feelings of tension, worried thoughts, and physical changes like increased blood pressure.”
Knowing the difference between typical feelings of anxiety and an anxiety disorder requiring medical attention can help a person identify and treat the condition.
Learn more about anxiety in our dedicated hub.
There are several different anxiety disorders, which can present with different symptoms. Typical symptoms of anxious feelings include the following:
•restlessness
•uncontrollable feelings of worry
•increased irritability
•difficulty concentrating
•sleep difficulties
The Diagnostic and Statistical Manual of Mental Health Disorders: 5th Edition, text revision (DSM-5-TR) classifies anxiety disorders into several main types.
In previous editions of the DSM-5-TR, anxiety disorders included obsessive-compulsive disorder (OCD) and post-traumatic stress disorder (PTSD), as well as acute stress disorder. However, the manual no longer groups these mental health difficulties under anxiety.
The causes of anxiety disorders are complicated. Many might occur at once, some may lead to others, and some might not lead to an anxiety disorder unless another is present.
Possible causes include:
•environmental stressors, such as relationship problems or family issues
•genetics
•medical factors, such as disease symptoms or the effects of a medication
•substance withdrawal
Self-treatment
Sometimes, a person can treat an anxiety disorder at home without clinical supervision. However, this may not be effective for severe or long-term anxiety disorders. There are several exercises and actions to help a person cope with milder, more focused, or shorter-term anxiety disorders, including: •stress management •relaxation techniques •maintaining support networks •physical exercise Learn about some other ways to treat anxiety naturally.
Counseling
A standard way of treating anxiety is psychological counseling. This can include cognitive behavioral therapy (CBT), psychotherapy, or a combination of therapies. CBT is a type of psychotherapy that aims to recognize and change harmful thought patterns that form the foundation of anxious and troublesome feelings. Learn more about different types of therapy here.
Medications
A person can support anxiety management with several types of medication. Medicines that might control some physical and mental symptoms include antidepressants, benzodiazepines, and tricyclic antidepressants. •Benzodiazepines: A doctor may prescribe these for certain people with anxiety, but they can cause addiction. Diazepam, or Valium, is a common benzodiazepine. •Antidepressants: These commonly help with anxiety, even though they also target depression. Serotonin reuptake inhibitors (SSRIs), fluoxetine, and citalopram are examples. •Tricyclic antidepressants: These are an older class of drugs that benefit most anxiety disorders other than obsessive-compulsive disorder (OCD). Imipramine and clomipramine are two examples of tricyclics. Additional drugs a person might use to treat anxiety include: •monoamine oxidase inhibitors (MAOIs) •beta-blockers •buspirone Seek medical advice if the adverse effects of any prescribed medications become severe. Learn more about anxiety medications here.
There are ways to reduce the risk of anxiety disorders. Remember that anxious feelings are a natural factor of daily life, and experiencing them does not always indicate the presence of a mental health disorder.
People may benefit from the following:
•reducing caffeine intake
•checking with a health professional before using over-the-counter or herbal remedies
•maintaining a balanced, nutritious diet
•keeping a regular sleep pattern
What coping skills help with anxiety?
The Anxiety & Depression Association of America recommend a person with anxiety try the following coping strategies: •take a time-out •eat well-balanced meals •limit alcohol and caffeine •get enough sleep •exercise daily •take deep breaths •learn what triggers their anxiety
How to calm down anxiety?
The National Health Service (NHS) of the UK recommend a person try the following breathing exercises to calm anxiety: •Let your breath flow as deep down into their belly as is comfortable, without forcing it. •Try breathing in through your nose and out through your mouth. •Breathe in gently and regularly. Some people find it helpful to count steadily from 1 to 5. •Then, let it flow out gently, counting from 1 to 5 again. •Keep doing this for at least 5 minutes.
What makes anxiety worse?
Stressful life events and sleep deprivation may worsen anxiety, which is why it is important a person with anxiety finds stress management techniques that work for them. Also, the Anxiety & Depression Association of America claim that alcohol and caffeine can worsen anxiety and trigger panic attacks.
Anxiety is not a medical condition but a natural emotion that is vital for survival when an individual faces danger.
An anxiety disorder develops when this reaction becomes exaggerated or out-of-proportion to the trigger that causes it. There are several types of anxiety disorders, including panic disorder, phobias, and social anxiety.
Treatment involves a combination of therapy, medication, and counseling alongside self-help measures.
An active lifestyle with a balanced diet can help keep anxious emotions within healthy limits.
Anxiety refers to anticipation of a future concern and is more associated with muscle tension and avoidance behavior. Fear is an emotional response to an immediate threat and is more associated with a fight or flight reaction – either staying to fight or leaving to escape danger.
Anxiety is usually a natural response to pressure, feeling afraid or threatened, which can show up in how we feel physically, mentally, and in how we behave. It’s common to describe anxiety as a feeling of dread, fear or unease, which can range from mild to severe.
