Anxiety Disorders and Anxiety Attacks
Recognizing the Signs and Symptoms and Getting the Help You Need
It’s normal to feel anxious when facing a challenging situation, such as a job interview, a tough exam, or a blind date. But if your worries and fears seem overwhelming and interfere with your daily life, you may be suffering from an anxiety disorder. There are many different types of anxiety disorders—and many effective treatments and self-help strategies. Once you understand your anxiety disorder, there are steps you can take to reduce your symptoms and regain control of your life.
What you can do
- Learn to recognize the signs, symptoms, and types of anxiety
- Recognize that anxiety affects the whole body with a wide range of physical symptoms
- Make it a priority to connect face-to-face with supportive people
- Move your body frequently—don’t sit for more than an hour
- Get the full amount of restful sleep that you require
- Learn about and practice relaxation techniques
What's the difference between normal stress and anxiety?
Anxiety is the body’s natural response to danger, an automatic alarm that goes off when you feel threatened, under pressure, or are facing a stressful situation.
In moderation, anxiety isn’t always a bad thing. In fact, anxiety can help you stay alert and focused, spur you to action, and motivate you to solve problems. But when anxiety is constant or overwhelming, when it interferes with your relationships and activities, it stops being functional—that’s when you’ve crossed the line from normal, productive anxiety into the territory of anxiety disorders.
Do your symptoms indicate an anxiety disorder?
If you identify with several of the following 7 signs and symptoms, and they just won’t go away, you may be suffering from an anxiety disorder:
- Are you constantly tense, worried, or on edge?
- Does your anxiety interfere with your work, school, or family responsibilities?
- Are you plagued by fears that you know are irrational, but can’t shake?
- Do you believe that something bad will happen if certain things aren’t done a certain way?
- Do you avoid everyday situations or activities because they cause you anxiety?
- Do you experience sudden, unexpected attacks of heart-pounding panic?
- Do you feel like danger and catastrophe are around every corner?
Signs and symptoms of anxiety disorders
Because anxiety disorders are a group of related conditions rather than a single disorder, they can look very different from person to person. One individual may suffer from intense anxiety attacks that strike without warning, while another gets panicky at the thought of mingling at a party. Someone else may struggle with a disabling fear of driving, or uncontrollable, intrusive thoughts. Yet another may live in a constant state of tension, worrying about anything and everything.
Despite their different forms, all anxiety disorders share one major symptom: persistent or severe fear or worry in situations where most people wouldn’t feel threatened.
Emotional symptoms of anxiety
In addition to the primary symptoms of irrational and excessive fear and worry, other common emotional symptoms include:
- Feelings of apprehension or dread, watching for signs of danger, anticipating the worst
- Restlessness, trouble concentrating
- Feeling tense and jumpy, or irritable
- Feeling like your mind's gone blank
Physical symptoms of anxiety
Anxiety is more than just a feeling. As a product of the body’s fight-or-flight response, anxiety involves a wide range of physical symptoms. Because of the numerous physical symptoms, anxiety sufferers often mistake their disorder for a medical illness. They may visit many doctors and make numerous trips to the hospital before their anxiety disorder is discovered.
Common physical symptoms of anxiety include:
- Pounding heart, sweating
- Headaches, stomach upset, or dizziness
- Frequent urination or diarrhea
- Shortness of breath
- Muscle tension, tremors, and twitches
- Fatigue or insomnia
The link between anxiety symptoms and depression
Many people with anxiety disorders also suffer from depression at some point. Anxiety and depression are believed to stem from the same biological vulnerability, which may explain why they so often go hand-in-hand. Since depression makes anxiety worse (and vice versa), it’s important to seek treatment for both conditions.
Anxiety attacks and their symptoms
Anxiety attacks, also known as panic attacks, are episodes of intense panic or fear. Anxiety attacks usually occur suddenly and without warning. Sometimes there’s an obvious trigger—getting stuck in an elevator, for example, or thinking about the big speech you have to give—but in other cases, the attacks come out of the blue.
Anxiety attacks usually peak within 10 minutes, and they rarely last more than 30 minutes. But during that short time, the terror can be so severe that you feel as if you’re about to die or totally lose control. The physical symptoms of anxiety attacks are themselves so frightening that many people believe they’re having a heart attack. After an anxiety attack is over, you may be worried about having another one, particularly in a public place where help isn’t available or you can’t easily escape.
|Symptoms of Anxiety Attacks|
Surge of overwhelming panic
Feeling of losing control or going crazy
Heart palpitations or chest pain
Feeling like you’re going to pass out
Trouble breathing or choking sensation
Hot flashes or chills
Trembling or shaking
Nausea or stomach cramps
Feeling detached or unreal
It’s important to seek help if you’re starting to avoid certain situations or places because you’re afraid of having a panic attack. The good news is that panic attacks are highly treatable. In fact, many people are panic free within just 5 to 8 treatment sessions.
Types of anxiety disorders
There are six major types of anxiety disorders, each with their own distinct symptom profile: generalized anxiety disorder, anxiety attacks (panic disorder), obsessive-compulsive disorder, phobia, social anxiety disorder, and post-traumatic stress disorder.
Generalized anxiety disorder
If constant worries and fears distract you from your day-to-day activities, or you’re troubled by a persistent feeling that something bad is going to happen, you may be suffering from generalized anxiety disorder (GAD). People with GAD are chronic worrywarts who feel anxious nearly all of the time, though they may not even know why. Anxiety related to GAD often shows up as physical symptoms like insomnia, stomach upset, restlessness, and fatigue.
Panic attacks and panic disorder
A panic disorder is characterized by repeated, unexpected panic attacks, as well as fear of experiencing another episode. A panic disorder may also be accompanied by agoraphobia, which is the fear of being in places where escape or help would be difficult in the event of a panic attack. If you have agoraphobia, you are likely to avoid public places such as shopping malls, or confined spaces such as an airplane.
Obsessive-compulsive disorder (OCD) is characterized by unwanted thoughts or behaviors that seem impossible to stop or control. If you have OCD, you may be troubled by obsessions, such as a recurring worry that you forgot to turn off the oven or that you might hurt someone. You may also suffer from uncontrollable compulsions, such as washing your hands over and over.
Phobias and irrational fears
A phobia is an unrealistic or exaggerated fear of a specific object, activity, or situation that in reality presents little to no danger. Common phobias include fear of animals (such as snakes and spiders), fear of flying, and fear of heights. In the case of a severe phobia, you might go to extreme lengths to avoid the thing you fear. Unfortunately, avoidance only strengthens the phobia.
Social anxiety disorder and social phobia
If you have a debilitating fear of being seen negatively by others and humiliated in public, you may have social anxiety disorder, also known as social phobia. Social anxiety disorder can be thought of as extreme shyness. In severe cases, social situations are avoided altogether. Performance anxiety (better known as stage fright) is the most common type of social phobia.
Post-traumatic stress disorder
Post-traumatic stress disorder (PTSD) is an extreme anxiety disorder that can occur in the aftermath of a traumatic or life-threatening event. PTSD can be thought of as a panic attack that rarely, if ever, lets up. Symptoms of PTSD include flashbacks or nightmares about what happened, hypervigilance, startling easily, withdrawing from others, and avoiding situations that remind you of the event.
Self-help for anxiety, anxiety attacks, and anxiety disorders
Not everyone who worries a lot has an anxiety disorder. You may be anxious because of an overly demanding schedule, lack of exercise or sleep, pressure at home or work, or even from too much coffee.
The bottom line is that if your lifestyle is unhealthy and stressful, you’re more likely to feel anxious—whether or not you actually have an anxiety disorder. So if you feel like you worry too much, take some time to evaluate how well you’re caring for yourself.
- Do you make time each day for relaxation and fun?
- Are you getting the emotional support you need?
- Are you taking care of your body?
- Are you overloaded with responsibilities?
- Do you ask for help when you need it?
If your stress levels are through the roof, stress management can help. There may be responsibilities you can give up, turn down, or delegate to others. If you’re feeling isolated or unsupported, find someone you trust to confide in. Just talking about your worries can make them seem less frightening.
|Anxiety self-help tips|
Connect with others. Loneliness and isolation set the stage for anxiety. Decrease your vulnerability by connecting face-to-face with people who are supportive, caring, and sympathetic. Make it a point to regularly meet up with friends, join a self-help or support group, or share your worries and concerns with a trusted loved one. If you don’t have anyone you can reach out to, it’s never too late to build new friendships and a support network.
Practice relaxation techniques. When practiced regularly relaxation techniques such as mindfulness meditation, progressive muscle relaxation, and deep breathing can reduce anxiety symptoms and increase feelings of relaxation and emotional well-being.
Exercise regularly. Exercise is a natural stress buster and anxiety reliever. To achieve the maximum benefit, aim for at least 30 minutes of aerobic exercise on most days (broken up into short periods if that’s easier). Rhythmic activities that require moving both your arms and legs are especially effective. Try walking, running, swimming, martial arts, or dancing.
Get enough sleep. A lack of sleep can exacerbate anxious thoughts and feelings, so try to get seven to nine hours of quality sleep a night. If you struggle with sleep, check out 7 tips for better sleep.
Be smart about caffeine, alcohol, and nicotine. If you struggle with anxiety, you may want to consider reducing your caffeine intake, or cutting it out completely. Same with alcohol, which can make anxiety worse. And while it may seem like cigarettes are calming, nicotine is actually a powerful stimulant that leads to higher, not lower, levels of anxiety. For help kicking the habit, see How to Quit Smoking.
Train your brain to stay calm. Worrying is a mental habit you can learn how to break. Strategies such as creating a worry period, challenging anxious thoughts, and learning to accept uncertainty can significantly reduce anxiety and fear. See: How to Stop worrying
When to seek professional treatment for anxiety disorders
While self-help coping strategies for anxiety can be very effective, if your worries, fears, or anxiety attacks have become so great that they’re causing extreme distress or disrupting your daily routine, it is important to seek professional help.
The specific treatment approach depends on the type of anxiety disorder and its severity. But in general, most professionals treat anxiety with behavioral therapy, medication, or some combination of the two.
Therapy for anxiety disorders
Anxiety disorders respond very well to therapy—and often in a relatively short amount of time. The following types of therapy can help with issues such as panic attacks, generalized anxiety, and phobias.
Cognitive-behavior therapy focuses on thoughts—or cognitions—in addition to behaviors. In anxiety treatment, cognitive-behavioral therapy helps you identify and challenge the negative thinking patterns and irrational beliefs that fuel your anxiety.
Exposure therapy for anxiety disorder treatment encourages you to confront your fears in a safe, controlled environment. Through repeated exposures to the feared object or situation, either in your imagination or in reality, you gain a greater sense of control. As you face your fear without being harmed, your anxiety gradually diminishes.
Cognitive-behavioral therapy and exposure therapy are types of behavioral therapy, meaning they focus on behavior rather than on underlying psychological conflicts or issues from the past.
If therapy isn’t working…
If you’ve been in therapy a while and aren’t making progress, consider whether a more complex emotional issue is behind your anxiety. Anxiety is a common symptom of trauma, which requires a different treatment approach.
Medication for anxiety disorders
If you have anxiety that’s severe enough to interfere with your ability to function, medication may help relieve your symptoms. However, anxiety medications can be habit forming and cause unwanted side effects, so be sure to research your options. Many people use anti-anxiety medication when therapy, exercise, or self-help strategies would work just as well or better—minus the side effects and safety concerns. It’s important to weigh the benefits and risks of anxiety medication so you can make an informed decision.
Ruling out medical causes of anxiety
If you’re experiencing a lot of physical anxiety symptoms, consider getting a medical checkup. Your doctor can check to make sure that your anxiety isn’t caused by a medical condition, such as a thyroid problem, hypoglycemia, or asthma. Since certain drugs and supplements can cause anxiety, your doctor will also want to know about any prescriptions, over-the-counter medications, herbal remedies, and recreational drugs you’re taking.
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More help for anxiety
- How to Stop Worrying: Self-Help Strategies for Relief from Anxieties, Worries, and Fears
- Therapy for Anxiety Disorders: Cognitive Behavioral Therapy, Exposure Therapy, and Other Options
- Anxiety Medication: What You Need to Know About Anti-Anxiety Drugs
Resources and references
Support organizations for anxiety disorders
National Alliance on Mental Illness Information Helpline – Trained volunteers can provide information, referrals, and support for those suffering from anxiety disorders in the U.S. Call 1 (800) 950-NAMI (6264), Monday through Friday, 10 am-6 pm, Eastern time. (NAMI)
Find a Therapist – Search for anxiety disorder treatment providers in the U.S. and find advice on selecting the right doctor or therapist. (Anxiety Disorders Association of America)
Support Groups – List of support groups in the U.S., Canada, Australia, and South Africa. (Anxiety and Depression Association of America)
Anxiety UK – Information, support, and a dedicated helpline for UK sufferers and their families. (Anxiety UK)
Sangath, India – Non-profit, non-government organization providing mental health services in Goa, India. (Sangath)
Anxiety Disorders, Canada – Provides links to services in different Canadian provinces. (Anxiety Disorders Association of Canada)SANE Helpline – Provides information about symptoms, treatments, medications, and where to go for support in Australia. Call: 1800 18 7263. (SANE Australia).
Signs and symptoms of anxiety attacks and anxiety disorders
Anxiety Disorders – Guide to the different types of anxiety disorders, their symptoms, and how to get help. (National Institute of Mental Health)
Anxiety Treatment Options – Article looks at the many treatment options for anxiety, including exercise and breathing techniques. (Better Health Channel)
Psychotherapy and Other Treatments – Overview of therapies and complementary treatments for anxiety. (University of Maryland Medical Center)
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