# data[].attributes.body
-excessive worrying
-restlessness
-fatigue
-difficulty concentrating
-irritability
-tense muscles
-difficulty falling asleep
-avoid social situations

# data[].attributes.attachment_link.readable_text
Many people experience anxiety at some point in their lives.

In fact, anxiety is a very normal response to stressful life events like moving, changing jobs or having financial troubles.

However, when symptoms of anxiety become larger than the events that triggered them and begin to interfere with your life, they could be signs of an anxiety disorder.

Anxiety disorders can be debilitating, but they can be managed with proper help from a medical professional. Recognizing the symptoms is the first step.

Here are 11 common symptoms of an anxiety disorder, as well as how to reduce anxiety naturally and when to seek professional help.

One of the most common symptoms of an anxiety disorder is excessive worrying.

The worrying associated with anxiety disorders is disproportionate to the events that trigger it and typically occurs in response to normal, everyday situations ().

To be considered a sign of generalized anxiety disorder, the worrying must occur on most days for at least six months and be difficult to control ().

The worrying must also be severe and intrusive, making it difficult to concentrate and accomplish daily tasks.

People under the age of 65 are at the highest risk of generalized anxiety disorder, especially those who are single, have a lower socioeconomic status and have many life stressors ().

SUMMARY
Excessive worrying about daily matters is a hallmark of generalized anxiety disorder, especially if it is severe enough to interfere with daily life and persists almost daily for at least six months.

When someone is feeling anxious, part of their sympathetic nervous system goes into overdrive.

This kicks off a cascade of effects throughout the body, such as a racing pulse, sweaty palms, shaky hands and dry mouth ( 4).

These symptoms occur because your brain believes you have sensed danger, and it is preparing your body to react to the threat.

Your body shunts blood away from your digestive system and toward your muscles in case you need to run or fight. It also increases your heart rate and heightens your senses ().

While these effects would be helpful in the case of a true threat, they can be debilitating if the fear is all in your head.

Some research even suggests that people with anxiety disorders are not able to reduce their arousal as quickly as people without anxiety disorders, which means they may feel the effects of anxiety for a longer period of time (, ).

summary
A rapid heartbeat, sweating, shaking and dry mouth are all common symptoms of anxiety. People with anxiety disorders may experience this type of arousal for extended periods of time.

Restlessness is another common symptom of anxiety, especially in children and teens.

When someone is experiencing restlessness, they often describe it as feeling "on edge" or having an "uncomfortable urge to move."

One study in 128 children diagnosed with anxiety disorders found that 74% reported restlessness as one of their main anxiety symptoms ().

While restlessness does not occur in all people with anxiety, it is one of the red flags doctors frequently look for when making a diagnosis.

If you experience restlessness on the majority of days for more than six months, it may be a sign of an anxiety disorder ().

summary
Restlessness alone is not enough to diagnose an anxiety disorder, but it can be one symptom, especially if it occurs frequently.

Becoming easily fatigued is another potential symptom of generalized anxiety disorder.

This symptom can be surprising to some, as anxiety is commonly associated with hyperactivity or arousal.

For some, fatigue can follow an anxiety attack, while for others, the fatigue can be chronic.

It's unclear whether this fatigue is due to other common symptoms of anxiety, such as insomnia or muscle tension, or whether it may be related to the hormonal effects of chronic anxiety ().

However, it is important to note that fatigue can also be a sign of depression or other medical conditions, so fatigue alone is not enough to diagnose an anxiety disorder ().

summary
Fatigue can be a sign of an anxiety disorder if it is accompanied by excessive worrying. However, it can also indicate other medical disorders.

Many people with anxiety report having difficulty concentrating.

One study including 157 children and teens with generalized anxiety disorder found that more than two-thirds had difficulty concentrating ().

Another study in 175 adults with the same disorder found that almost 90% reported having difficulty concentrating. The worse their anxiety was, the more trouble they had ().

Some studies show that anxiety can interrupt working memory, a type of memory responsible for holding short-term information. This may help explain the dramatic decrease in performance people often experience during periods of high anxiety (, ).

However, difficulty concentrating can also be a symptom of other medical conditions, such as an attention deficit disorder or depression, so it is not enough evidence to diagnose an anxiety disorder.

summary
Difficulty concentrating can be one sign of an anxiety disorder, and it is a reported symptom in the majority of people diagnosed with generalized anxiety disorder.

Most people with anxiety disorders also experience excessive irritability.

According to one recent study including over 6,000 adults, more than 90% of those with generalized anxiety disorder reported feeling highly irritable during periods when their anxiety disorder was at its worst ().

Compared to self-reported worriers, young and middle-aged adults with generalized anxiety disorder reported more than twice as much irritability in their day-to-day lives ().

Given that anxiety is associated with high arousal and excessive worrying, it is not surprising that irritability is a common symptom.

summary
Most people with generalized anxiety disorder report feeling highly irritable, especially when their anxiety is at its peak.

Having tense muscles on most days of the week is another frequent symptom of anxiety.

While tense muscles may be common, it's not fully understood why they're associated with anxiety.

It is possible that muscle tenseness itself increases feelings of anxiety, but it is also possible that anxiety leads to increased muscle tenseness, or that a third factor causes both.

Interestingly, treating muscle tension with muscle relaxation therapy has been shown to reduce worry in people with generalized anxiety disorder. Some studies even show it to be as effective as cognitive behavioral therapy (, ).

summary
Muscle tension is strongly linked to anxiety, but the direction of the relationship is not well understood. Treating muscle tension has been shown to help reduce symptoms of worry.

Waking up in the middle of the night and having trouble falling asleep are the two most commonly reported problems ().

Some research suggests that having insomnia during childhood may even be linked to developing anxiety later in life ().

A study following nearly 1,000 children over 20 years found that having insomnia in childhood was linked to a 60% increased risk of developing an anxiety disorder by age 26 ().

While insomnia and anxiety are strongly linked, it is unclear whether insomnia contributes to anxiety, if anxiety contributes to insomnia, or both (, ).

What is known is that when the underlying anxiety disorder is treated, insomnia often improves as well ().

summary
Sleep problems are very common in people with anxiety. Treating the anxiety can usually help improve sleep quality as well.

One type of anxiety disorder called panic disorder is associated with recurring panic attacks.

Panic attacks produce an intense, overwhelming sensation of fear that can be debilitating.

This extreme fear is typically accompanied by rapid heartbeat, sweating, shaking, shortness of breath, chest tightness, nausea and fear of dying or losing control ().

Panic attacks can happen in isolation, but if they occur frequently and unexpectedly, they may be a sign of panic disorder.

An estimated 22% of American adults will experience a panic attack at some point in their lives, but only about 3% experience them frequently enough to meet the criteria for panic disorder ().

summary
Panic attacks produce extremely intense feelings of fear, accompanied by unpleasant physical symptoms. Recurring panic attacks may be a sign of panic disorder.

You may be exhibiting signs of social anxiety disorder if you find yourself:

Feeling anxious or fearful about upcoming social situations

Worried that you may be judged or scrutinized by others

Fearful of being embarrassed or humiliated in front of others

Avoiding certain social events because of these fears

Social anxiety disorder is very common, affecting roughly 12% of American adults at some point in their lives ().

Social anxiety tends to develop early in life. In fact, about 50% of those who have it are diagnosed by age 11, while 80% are diagnosed by age 20 ().

People with social anxiety may appear extremely shy and quiet in groups or when meeting new people. While they may not appear distressed on the outside, inside they feel extreme fear and anxiety.

This aloofness can sometimes make people with social anxiety appear snobby or standoffish, but the disorder is associated with low self-esteem, high self-criticism and depression ().

summary
Fear and avoidance of social situations may be a sign of social anxiety disorder, one of the most commonly diagnosed anxiety disorders.

Extreme fears about specific things, such as spiders, enclosed spaces or heights, could be a sign of a phobia.

A phobia is defined as extreme anxiety or fear about a specific object or situation. The feeling is severe enough that it interferes with your ability to function normally.

Some common phobias include:

Animal phobias: Fear of specific animals or insects

Natural environment phobias: Fear of natural events like hurricanes or floods

Blood-injection-injury phobias: Fear of blood, injections, needles or injuries

Situational phobias: Fear of certain situations like an airplane or elevator ride

Agoraphobia is another phobia that involves fear of at least two of the following:

Using public transportation

Being in open spaces

Being in enclosed spaces

Standing in line or being in a crowd

Being outside of the home alone

Phobias affect 12.5% of Americans at some point in their lives. They tend to develop in childhood or the teenage years and are more common in women than men (, ).

summary
Irrational fears that interrupt daily functioning may be a sign of a specific phobia. There are many types of phobias, but all involve avoidance behavior and feelings of extreme fear.

There are many natural ways reduce anxiety and help you feel better, including:

Eating a healthy diet: Diets rich in vegetables, fruits, high-quality meats, fish, nuts and whole grains can lower the risk of developing anxiety disorders, but diet alone is probably not enough to treat them (, , , ).

Consuming probiotics and fermented foods: Taking probiotics and eating fermented foods have been associated with improved mental health (, ).

Limiting caffeine: Excessive caffeine intake may worsen feelings of anxiety in some people, especially those with anxiety disorders (, ).

Abstaining from alcohol: Anxiety disorders and alcohol abuse are strongly linked, so it may help to stay away from alcoholic beverages (, ).

Quitting smoking: Smoking is associated with an increased risk of developing an anxiety disorder. Quitting is associated with improved mental health (, ).

Exercising often: Regular exercise is linked to a lower risk of developing an anxiety disorder, but research is mixed on whether it helps those who have already been diagnosed (, , , ).

Trying meditation: One type of meditation-based therapy called mindfulness-based stress reduction has been shown to significantly reduce symptoms in people with anxiety disorders (, , 55).

Practicing yoga: Regular yoga practice has been shown to reduce symptoms in people diagnosed with anxiety disorders, but more high-quality research is needed (, ).

summary
Consuming a nutrient-dense diet, quitting psychoactive substances and implementing stress-management techniques can all help reduce symptoms of anxiety.

Anxiety can be debilitating, so it's important to seek professional help if your symptoms are severe.

If you feel anxious on the majority of days and experience one or more of the symptoms listed above for at least six months, it may be a sign of an anxiety disorder.

Regardless of how long you have been experiencing symptoms, if you ever feel like your emotions are interfering with your life, you should seek professional help.

Licensed psychologists and psychiatrists are trained to treat anxiety disorders through a variety of means.

This often includes cognitive behavioral therapy, anti-anxiety medications or some of the natural therapies listed above.

Working with a professional can help you manage your anxiety and reduce your symptoms as quickly and safely as possible.

summary
If you are experiencing chronic symptoms of anxiety that are interfering with your life, it is important to seek professional help.

Anxiety disorders are characterized by a variety of symptoms.

One of the most common is excessive and intrusive worrying that disrupts daily functioning. Other signs include agitation, restlessness, fatigue, difficulty concentrating, irritability, tense muscles and trouble sleeping.

Recurring panic attacks may indicate panic disorder, fearing and avoiding social situations could indicate social anxiety disorder and extreme phobias could be a sign of specific phobia disorders.

Regardless of which type of anxiety you may have, there are many natural solutions you can use to help relieve it while working with a licensed healthcare professional.
Read this article in Spanish

# data[].attributes.attachment_link.title
11 Signs and Symptoms of Anxiety Disorders

# data[].attributes.attachment_link.description
Many people experience anxiety at some point in their lives. In fact, anxiety is a very normal response to stressful life events like moving, changing jobs or having financial troubles. However, when symptoms of anxiety become larger than the events that triggered them and begin to interfere with your life, they could be signs of an anxiety disorder.

# data[].attributes.body
Self care might help with some anxiety, but it won't be that effective and getting professional help will be more effective.

# data[].attributes.attachment_link.readable_text
ls it still #selfcare, if it just makes everything worse?

A few months ago, I decided to make some changes in my life to address my problems with anxiety.

I told my husband I was going to do one thing every day just for myself. I called it radical self-care, and I felt very good about it. I have two little kids and don't get much time to myself, so the idea of doing one thing just for me, every single day, certainly felt radical.

I jumped in with both feet, insisting on taking a walk or spending time doing yoga or even just sitting alone on the porch to read a book every day. Nothing extreme, nothing Instagrammable.

Just 20 minutes of calm every day...

And at the end of the first week, I found myself sitting in the bathroom bawling and trembling and hyperventilating - having a full-on anxiety attack - because it was time for my "radical self-care."

Needless to say, those were not the results I was expecting. It was just supposed to be a walk, but it sent me spiraling and I couldn't do it.

For lots of folks with anxiety disorders, this kind of "self-care" just doesn't work.

Self-care is having a moment

These days, self-care is touted as a balm for everything that ails you: from stress and insomnia, all the way to chronic physical illnesses, or mental illnesses like OCD and depression. Somewhere, someone is saying that self-care is exactly what you need to feel better.

And in many cases, it is.

Taking a break and doing something nice for yourself is good for you. Self-care can be a balm. But it isn't always.

Sometimes, doing something for yourself just makes it worse, especially if you live with an anxiety disorder.

Roughly 20 percent of U.S. adults live with some sort of anxiety disorder, making it the most prevalent mental illness in the United States. So many people have anxiety, and so many people are finally talking about anxiety, that - for me at least - it feels like the stigma is starting to lift a little.

And with that openness and acceptance comes the prescriptive advice we often see filling up our newsfeeds - from the ever-present wellness articles to wholesome memes, much of which involve some sort of affirmation as self-care.

Self-care is fetishised and has become instagrammable
- Dr. Perpetua Neo

For many people with anxiety disorders, a trip to the spa, a nap, or an hour of people watching in the park might be something they really want to do - or feel like they should do. They try because they think they're supposed to, or that it will help them get their thoughts under control and stop worrying about everything.

But it doesn't help them feel better. It doesn't stop the swirl of worry and anxiety and stress. It doesn't help them focus or calm down.

For lots of folks with anxiety disorders, this kind of "self-care" just doesn't work.

According to California therapist, Melinda Haynes, "Taking time to administer a healthy dose of self-care can trigger feelings of guilt (I should be working/cleaning/spending more time with my kids), or stir up unresolved feelings related to self-worth (I don't deserve this or I'm not good enough for this)."

And this pretty much ruins the idea of self-care being helpful - it moves it over into the trigger category.

Don't let what you can't do interfere with what you can do
- Debbie Schneider, Healthline Facebook community member

Haynes explains that people who live with anxiety "typically cannot experience the simplicity or peace of 'just self..' There are too many to-dos and what-ifs flooding the mind and body at any given moment. Taking a timeout from the busy pace of life only highlights this irregularity... hence, the guilt or low self-worth."

#selfcare #obsession

In our increasingly connected lives, social media platforms like Facebook and Instagram have become indispensable. We use them for work, for keeping in touch with friends and family, for shopping, for learning new things. But we also use them to show the world what we're up to. We document and hashtag everything, even our self-care.

Especially our self-care.

"Self-care is fetishised and has become instagrammable," Dr. Perpetua Neo explains. "People think there are checkboxes to tick, standards to upkeep, and yet they don't understand why they do what they do."

"If you find yourself obsessing over the 'correct way' to self-care, and feel like crap consistently after it, then it's a big sign to stop," she adds.

We can even search our social media to see what other people are doing to care for themselves - the hashtags are plentiful.

#selflove #selfcare #wellness #wellbeing

Dr. Kelsey Latimer, from the Center for Discovery in Florida, points out that "self-care would most likely not be associated with posting to social media unless it was a spontaneous post, as self-care is focused on being in the moment and tuning out the social pressures."

And the social pressures around wellness are numerous.

Your self-care doesn't have to look like anyone else's.

The wellness industry has created space for improved mental health, yes, but it's also morphed into just another way to be perfect - "like it's easy to have the perfect diet, perfect body, and yes - even the perfect self-care routine."

Latimer explains: "This in itself takes us out of the self-care process and into the pressure zone."

If you feel strongly about developing a self-care practice, but don't know how to make it work for you, discuss it with a mental health professional and work together to come up with a plan that helps instead of harms.

If it's watching TV, watch TV. If it's a bath, take a bath. If it's sipping a unicorn latte, doing an hour of hot yoga, then sitting for a reiki session, do it. Your self-care is your business.

My experiment in radical self-care evolved over time. I stopped trying to do self-care,I stopped pushing it. I stopped doing what other people said should make me feel better and started doing what I know makes me feel better.

Your self-care doesn't have to look like anyone else's. It doesn't need to have a hashtag. It just needs to be whatever makes you feel good.

Take care of yourself, even if that means skipping all the bells and whistles and not stressing yourself out. Because that is self-care too.
Kristi is a freelance writer and mother who spends most of her time caring for people other than herself. She's frequently exhausted and compensates with an intense caffeine addiction. Find her on.

# data[].attributes.attachment_link.title
For Many, Self-Care Makes Anxiety Worse, Not Better

# data[].attributes.attachment_link.description
Taking a moment for true healing is more than hashtagging a moment or indulging in a life choice. While self-care is touted as an easy way of taking care of oneself, for many people with mental health issues, it can be extremely hard to do.

# data[].attributes.body
Therapy can be very effective to some people, but to people who have a hard time opening up and saying truly ow they feel, therapy might not work as well. Most people with anxiety benefit from it.

# data[].attributes.attachment_link.readable_text
anxiety
Want to control your anxiety, stop worrisome thoughts, and conquer your fears? Here's how therapy can help.

Treating anxiety disorders with therapy

Whether you're suffering from panic attacks, obsessive thoughts, unrelenting worries, or an incapacitating phobia, it's important to know that you don't have to live with anxiety and fear. Treatment can help, and for many anxiety problems, therapy is often the most effective option. That's because anxiety therapy-unlike anxiety medication -treats more than just the symptoms of the problem. Therapy can help you uncover the underlying causes of your worries and fears; learn how to relax; look at situations in new, less frightening ways; and develop better coping and problem-solving skills. Therapy gives you the tools to overcome anxiety and teaches you how to use them.

Anxiety disorders differ considerably, so therapy should be tailored to your specific symptoms and diagnosis. If you have obsessive-compulsive disorder (OCD), for example, your treatment will be different from someone who needs help for anxiety attacks. The length of therapy will also depend on the type and severity of your anxiety disorder. However, many anxiety therapies are relatively short-term. According to the American Psychological Association, many people improve significantly within 8 to 10 therapy sessions.

While many different types of therapy are used to treat anxiety, the leading approaches are cognitive behavioral therapy (CBT) and exposure therapy. Each anxiety therapy may be used alone, or combined with other types of therapy. Anxiety therapy may be conducted individually, or it may take place in a group of people with similar anxiety problems. But the goal is the same: to lower your anxiety levels, calm your mind, and overcome your fears.

Online vs. in-person therapy

Accessing help online can help you avoid the expense and inconvenience of having to meet in-person and being in a familiar, comfortable environment can make it easier to talk openly about your issues. For many people with anxiety, online therapy can be just as effective as traditional, in-person therapy.

However, not all online therapy is the same. Communicating via a messaging app, phone, or email, for example, is no substitute for live face-to-face interaction using video chat.

Facial expressions, mannerisms, and body language are important tools in therapy. They allow your therapist pick up on any inconsistencies between your verbal and nonverbal responses, recognize things that you're unable to put into words, and understand the true meaning behind what you're saying. From your point of view, interacting face-to-face is crucial to building a strong connection with a therapist that so often determines the success of therapy.

Read: Online Therapy: Is it Right for You?

Cognitive behavioral therapy (CBT) for anxiety

Cognitive behavioral therapy (CBT) is the most widely-used therapy for anxiety disorders. Research has shown it to be effective in the treatment of panic disorder, phobias, social anxiety disorder, and generalized anxiety disorder, among many other conditions.

CBT addresses negative patterns and distortions in the way we look at the world and ourselves. As the name suggests, this involves two main components:

1. Cognitive therapy examines how negative thoughts, or cognitions, contribute to anxiety.

2. Behavior therapy examines how you behave and react in situations that trigger anxiety.

The basic premise of CBT is that our thoughts-not external events-affect the way we feel. In other words, it's not the situation you're in that determines how you feel, but your perception of the situation.

For example, imagine that you've just been invited to a big party. Consider three different ways of thinking about the invitation, and how those thoughts would affect your emotions.

Situation: A friend invites you to a big party

Thought #1: The party sounds like a lot of fun. I love going out and meeting new people!

Emotions: Happy, excited.

Thought #2: Parties aren't my thing. I'd much rather stay in and watch a movie.

Emotions: Neutral.

Thought #3: I never know what to say or do at parties. I'll make a fool of myself if I go.

Emotions: Anxious, sad.

As you can see, the same event can lead to completely different emotions in different people. It all depends on our individual expectations, attitudes, and beliefs.
[Read: Anxiety Disorders and Anxiety Attacks]
For people with anxiety disorders, negative ways of thinking fuel the negative emotions of anxiety and fear. The goal of cognitive behavioral therapy for anxiety is to identify and correct these negative thoughts and beliefs. The idea is that if you change the way you think, you can change the way you feel.

Thought challenging in CBT for anxiety

Thought challenging-also known as cognitive restructuring-is a process in which you challenge the negative thinking patterns that contribute to your anxiety, replacing them with more positive, realistic thoughts. This involves three steps:

1. Identifying your negative thoughts. With anxiety disorders, situations are perceived as more dangerous than they really are. To someone with a germ phobia, for example, shaking another person's hand can seem life threatening. Although you may easily see that this is an irrational fear, identifying your own irrational, scary thoughts can be very difficult. One strategy is to ask yourself what you were thinking when you started feeling anxious. Your therapist will help you with this step.

2. Challenging your negative thoughts. In the second step, your therapist will teach you how to evaluate your anxiety-provoking thoughts. This involves questioning the evidence for your frightening thoughts, analyzing unhelpful beliefs, and testing out the reality of negative predictions. Strategies for challenging negative thoughts include conducting experiments, weighing the pros and cons of worrying or avoiding the thing you fear, and determining the realistic chances that what you're anxious about will actually happen.

3. Replacing negative thoughts with realistic thoughts. Once you've identified the irrational predictions and negative distortions in your anxious thoughts, you can replace them with new thoughts that are more accurate and positive. Your therapist may also help you come up with realistic, calming statements you can say to yourself when you're facing or anticipating a situation that normally sends your anxiety levels soaring.

How thought challenging works

To understand how thought challenging works in cognitive behavioral therapy, consider the following example: Maria won't take the subway because she's afraid she'll pass out, and then everyone will think she's crazy. Her therapist has asked her to write down her negative thoughts, identify the errors-or cognitive distortions-in her thinking, and come up with a more rational interpretation. The results are below.

Challenging Negative Thoughts

Negative thought #1: What if I pass out on the subway?

Cognitive distortion: Predicting the worst.

More realistic thought: I've never passed out before, so it's unlikely that I will pass out on the subway.

Negative thought #2: If I pass out, it will be terrible!

Cognitive distortion: Blowing things out of proportion.

More realistic thought: If I faint, I'll come to in a few moments. That's not so terrible.

Negative thought #3: People will think I'm crazy.

Cognitive distortion: Jumping to conclusions.

More realistic thought: People are more likely to be concerned if I'm okay.

Replacing negative thoughts with more realistic ones is easier said than done. Often, negative thoughts are part of a lifelong pattern of thinking. It takes practice to break the habit. That's why cognitive behavioral therapy includes practicing on your own at home as well.

CBT may also include:

Learning to recognize when you're anxious and what that feels like in the body.

Learning coping skills and relaxation techniques to counteract anxiety and panic.

Confronting your fears (either in your imagination or in real life).

Exposure therapy for anxiety

Anxiety isn't a pleasant sensation, so it's only natural to avoid it if you can. One of the ways that people do this is by steering clear of the situations that make them anxious. If you have a fear of heights, you might drive three hours out of your way to avoid crossing a tall bridge. Or if the prospect of public speaking leaves your stomach in knots, you might skip your best friend's wedding in order to avoid giving a toast. Aside from the inconvenience factor, the problem with avoiding your fears is that you never have the chance to overcome them. In fact, avoiding your fears often makes them stronger.
[Read: Phobias and Irrational Fears]
Exposure therapy, as the name suggests, exposes you to the situations or objects you fear. The idea is that through repeated exposures, you'll feel an increasing sense of control over the situation and your anxiety will diminish. The exposure is done in one of two ways: Your therapist may ask you to imagine the scary situation, or you may confront it in real life. Exposure therapy may be used alone, or it may be conducted as part of cognitive behavioral therapy.

Systematic desensitization

Rather than facing your biggest fear right away, which can be traumatizing, exposure therapy usually starts with a situation that's only mildly threatening and works up from there. This step-by-step approach is called systematic desensitization. Systematic desensitization allows you to gradually challenge your fears, build confidence, and master skills for controlling panic.

Systematic desensitization involves three parts:

1. Learning relaxation skills. First, your therapist will teach you a relaxation technique, such as progressive muscle relaxation or deep breathing. You'll practice in therapy and on your own at home. Once you start confronting your fears, you'll use this relaxation technique to reduce your physical anxiety response (such as trembling and hyperventilating) and encourage relaxation.

2. Creating a step-by-step list. Next, you'll create a list of 10 to 20 scary situations that progress toward your final goal. For example, if your final goal is to overcome your fear of flying, you might start by looking at photos of planes and end with taking an actual flight. Each step should be as specific as possible, with a clear, measurable objective.

3. Working through the steps. Under the guidance of your therapist, you'll then begin to work through the list. The goal is to stay in each scary situation until your fears subside. That way, you'll learn that the feelings won't hurt you and they do go away. Every time the anxiety gets too intense, you will switch to the relaxation technique you learned. Once you're relaxed again, you can turn your attention back to the situation. In this way, you will work through the steps until you're able to complete each one without feeling overly distressed.

Facing a fear of flying

Step 1: Look at photos of planes.

Step 2: Watch a video of a plane in flight.

Step 3: Watch real planes take off.

Step 4: Book a plane ticket.

Step 5: Pack for your flight.

Step 6: Drive to the airport.

Step 7: Check in for your flight.

Step 8: Wait for boarding.

Step 9: Get on the plane.

Step 10: Take the flight.

Complementary therapies for anxiety disorders

As you explore your anxiety disorder in therapy, you may also want to experiment with complementary therapies designed to bring your overall stress levels down and help you achieve emotional balance.

Exercise is a natural stress buster and anxiety reliever. Research shows that as little as 30 minutes of exercise three to five times a week can provide significant anxiety relief. To achieve the maximum benefit, aim for at least an hour of aerobic exercise on most days.

Relaxation techniques such as mindfulness meditation and progressive muscle relaxation, when practiced regularly, can reduce anxiety and increase feelings of emotional well-being.
[Read: Relaxation Techniques for Stress Relief]
Biofeedback uses sensors that measure specific physiological functions-such as heart rate, breathing, and muscle tension-to teach you to recognize your body's anxiety response and learn how to control it using relaxation techniques.

Hypnosis is sometimes used in combination with CBT for anxiety. While you're in a state of deep relaxation, the hypnotherapist uses different therapeutic techniques to help you face your fears and look at them in new ways.

Making anxiety therapy work for you

There is no quick fix for anxiety. Overcoming an anxiety disorder takes time and commitment. Therapy involves facing your fears rather than avoiding them, so sometimes you'll feel worse before you get better. The important thing is to stick with treatment and follow your therapist's advice. If you're feeling discouraged with the pace of recovery, remember that therapy for anxiety is very effective in the long run. You'll reap the benefits if you see it through.
[Read: Finding a Therapist Who Can Help You Heal]
You can also support your own anxiety therapy by making positive choices. Everything from your activity level to your social life affects anxiety. Set the stage for success by making a conscious decision to promote relaxation, vitality, and a positive mental outlook in your everyday life.

Learn about anxiety. In order to overcome anxiety, it's important to understand the problem. That's where education comes in. Education alone won't cure an anxiety disorder, but it will help you get the most out of therapy.

Cultivate your connections with other people. Loneliness and isolation set the stage for anxiety. Decrease your vulnerability by reaching out to others. Make it a point to see friends, join a self-help or support group, or share your worries and concerns with a trusted loved one.

Adopt healthy lifestyle habits. Physical activity relieves tension and anxiety, so make time for regular exercise. Don't use alcohol and drugs to cope with your symptoms, and try to avoid stimulants such as caffeine and nicotine, which can make anxiety worse.

Reduce stress in your life. Examine your life for stress, and look for ways to minimize it. Avoid people who make you anxious, say no to extra responsibilities, and make time for fun and relaxation in your daily schedule.
Authors: Melinda Smith, M.A., Robert Segal, M.A., and Jeanne Segal, Ph.D.
References

Otte, C. (2011). Cognitive behavioral therapy in anxiety disorders: Current state of the evidence. Dialogues in Clinical Neuroscience, 13(4), 413-421. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3263389/

Tolin, D. F. (2010). Is cognitive-behavioral therapy more effective than other therapies?: A meta-analytic review. Clinical Psychology Review, 30(6), 710-720. https://doi.org/10.1016/j.cpr.2010.05.003

Borza, L. (2017). Cognitive-behavioral therapy for generalized anxiety. Dialogues in Clinical Neuroscience, 19(2), 203-208. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5573564/

Efficacy of applied relaxation and cognitive-behavioral therapy in the treatment of generalized anxiety disorder. - PsycNET. (n.d.). APA PsycNET. https://doi.org/10.1037/0022-006X.61.4.611

Heimberg, R. G. (2002). Cognitive-behavioral therapy for social anxiety disorder: Current status and future directions. Biological Psychiatry, 51(1), 101-108. https://doi.org/10.1016/S0006-3223(01)01183-0

Powers, M. B., Sigmarsson, S. R., & Emmelkamp, P. M. G. (2009, August 4). A Meta-Analytic Review of Psychological Treatments for Social Anxiety Disorder (world) [Research-article]. Http://Dx.Doi.Org/10.1521/Ijct.2008.1.2.94; Guilford Publications. https://doi.org/10.1521/ijct.2008.1.2.94

Schneider, S., Blatter-Meunier, J., Herren, C., Adornetto, C., In-Albon, T., & Lavallee, K. (2011). Disorder-Specific Cognitive-Behavioral Therapy for Separation Anxiety Disorder in Young Children: A Randomized Waiting-List-Controlled Trial. Psychotherapy and Psychosomatics, 80(4), 206-215. https://doi.org/10.1159/000323444

Reinecke, A., Thilo, K. V., Croft, A., & Harmer, C. J. (2018). Early effects of exposure-based cognitive behaviour therapy on the neural correlates of anxiety. Translational Psychiatry, 8(1), 1-9. https://doi.org/10.1038/s41398-018-0277-5

Ougrin, D. (2011). Efficacy of exposure versus cognitive therapy in anxiety disorders: Systematic review and meta-analysis. BMC Psychiatry, 11(1), 200. https://doi.org/10.1186/1471-244X-11-200

Roberge, P., Marchand, A., Reinharz, D., & Savard, P. (2008). Cognitive-Behavioral Treatment for Panic Disorder With Agoraphobia: A Randomized, Controlled Trial and Cost-Effectiveness Analysis. Behavior Modification, 32(3), 333-351. https://doi.org/10.1177/0145445507309025

Amick, H. R., Gartlehner, G., Gaynes, B. N., Forneris, C., Asher, G. N., Morgan, L. C., Coker-Schwimmer, E., Boland, E., Lux, L. J., Gaylord, S., Bann, C., Pierl, C. B., & Lohr, K. N. (2015). Comparative benefits and harms of second generation antidepressants and cognitive behavioral therapies in initial treatment of major depressive disorder: Systematic review and meta-analysis. BMJ, 351, h6019. https://doi.org/10.1136/bmj.h6019

Hilty, D. M., Ferrer, D. C., Parish, M. B., Johnston, B., Callahan, E. J., & Yellowlees, P. M. (2013). The Effectiveness of Telemental Health: A 2013 Review. Telemedicine Journal and E-Health, 19(6), 444-454. https://doi.org/10.1089/tmj.2013.0075

Koonin, L. M. (2020). Trends in the Use of Telehealth During the Emergence of the COVID-19 Pandemic-United States, January-March 2020. MMWR. Morbidity and Mortality Weekly Report, 69. https://doi.org/10.15585/mmwr.mm6943a3

Nordgren, L. B., Hedman, E., Etienne, J., Bodin, J., Kadowaki, Å., Eriksson, S., Lindkvist, E., Andersson, G., & Carlbring, P. (2014). Effectiveness and cost-effectiveness of individually tailored Internet-delivered cognitive behavior therapy for anxiety disorders in a primary care population: A randomized controlled trial. Behaviour Research and Therapy, 59, 1-11. https://doi.org/10.1016/j.brat.2014.05.007

Recognition of Psychotherapy Effectiveness. (n.d.). American Psychological Association (APA). Retrieved June 23, 2021, from https://www.apa.org/about/policy/resolution-psychotherapy

Geller, D. A., & March, J. (2012). Practice Parameter for the Assessment and Treatment of Children and Adolescents With Obsessive-Compulsive Disorder. Journal of the American Academy of Child & Adolescent Psychiatry, 51(1), 98-113. https://doi.org/10.1016/j.jaac.2011.09.019

Fineberg, N. A., Hollander, E., Pallanti, S., Walitza, S., Grünblatt, E., Dell'Osso, B. M., Albert, U., Geller, D. A., Brakoulias, V., Janardhan Reddy, Y. C., Arumugham, S. S., Shavitt, R. G., Drummond, L., Grancini, B., De Carlo, V., Cinosi, E., Chamberlain, S. R., Ioannidis, K., Rodriguez, C. I., ... Menchon, J. M. (2020). Clinical advances in obsessive-compulsive disorder: A position statement by the International College of Obsessive-Compulsive Spectrum Disorders. International Clinical Psychopharmacology, 35(4), 173-193. https://doi.org/10.1097/YIC.0000000000000314

Hadley, S. J., Greenberg, J., & Hollander, E. (2002). Diagnosis and treatment of body dysmorphic disorder in adolescents. Current Psychiatry Reports, 4(2), 108-113. https://doi.org/10.1007/s11920-002-0043-4

Locke, A. B., Kirst, N., & Shultz, C. G. (2015). Diagnosis and Management of Generalized Anxiety Disorder and Panic Disorder in Adults. American Family Physician, 91(9), 617-624. https://www.aafp.org/afp/2015/0501/p617.html

Walter, H. J., Bukstein, O. G., Abright, A. R., Keable, H., Ramtekkar, U., Ripperger-Suhler, J., & Rockhill, C. (2020). Clinical Practice Guideline for the Assessment and Treatment of Children and Adolescents With Anxiety Disorders. Journal of the American Academy of Child & Adolescent Psychiatry, 59(10), 1107-1124. https://doi.org/10.1016/j.jaac.2020.05.005

Hofmann, S. G., Sawyer, A. T., Witt, A. A., & Oh, D. (2010). The Effect of Mindfulness-Based Therapy on Anxiety and Depression: A Meta-Analytic Review. Journal of Consulting and Clinical Psychology, 78(2), 169-183. https://doi.org/10.1037/0022-006X.61.4.611

Goldberg, S. B., Tucker, R. P., Greene, P. A., Davidson, R. J., Wampold, B. E., Kearney, D. J., & Simpson, T. L. (2018). Mindfulness-based interventions for psychiatric disorders: A systematic review and meta-analysis. Clinical Psychology Review, 59, 52-60. https://doi.org/10.1016/j.cpr.2017.10.011

Shapero, B. G., Greenberg, J., Pedrelli, P., de Jong, M., & Desbordes, G. (2018). Mindfulness-Based Interventions in Psychiatry. Focus: Journal of Life Long Learning in Psychiatry, 16(1), 32-39. https://doi.org/10.1176/appi.focus.20170039

Khoury, B., Lecomte, T., Fortin, G., Masse, M., Therien, P., Bouchard, V., Chapleau, M.-A., Paquin, K., & Hofmann, S. G. (2013). Mindfulness-based therapy: A comprehensive meta-analysis. Clinical Psychology Review, 33(6), 763-771. https://doi.org/10.1016/j.cpr.2013.05.005

Miller, J. J., Fletcher, K., & Kabat-Zinn, J. (1995). Three-year follow-up and clinical implications of a mindfulness meditation-based stress reduction intervention in the treatment of anxiety disorders. General Hospital Psychiatry, 17(3), 192-200. https://doi.org/10.1016/0163-8343(95)00025-M

Schanche, E., Vøllestad, J., Binder, P.-E., Hjeltnes, A., Dundas, I., & Nielsen, G. H. (2020). Participant experiences of change in mindfulness-based stress reduction for anxiety disorders. International Journal of Qualitative Studies on Health and Well-Being, 15(1), 1776094. https://doi.org/10.1080/17482631.2020.1776094

Schoenberg, P. L. A., & David, A. S. (2014). Biofeedback for Psychiatric Disorders: A Systematic Review. Applied Psychophysiology and Biofeedback, 39(2), 109-135. https://doi.org/10.1007/s10484-014-9246-9

Goessl, V. C., Curtiss, J. E., & Hofmann, S. G. (2017). The effect of heart rate variability biofeedback training on stress and anxiety: A meta-analysis. Psychological Medicine, 47(15), 2578-2586. https://doi.org/10.1017/S0033291717001003

Hammond, D. C. (2010). Hypnosis in the treatment of anxiety- and stress-related disorders. Expert Review of Neurotherapeutics, 10(2), 263-273. https://doi.org/10.1586/ern.09.140

Anbar, R. D. (2006). Hypnosis: An important multifaceted therapy. The Journal of Pediatrics, 149(4), 438-439. https://doi.org/10.1016/j.jpeds.2006.07.019

Mayo-Wilson, E., Dias, S., Mavranezouli, I., Kew, K., Clark, D. M., Ades, A. E., & Pilling, S. (2014). Psychological and pharmacological interventions for social anxiety disorder in adults: A systematic review and network meta-analysis. The Lancet Psychiatry, 1(5), 368-376. https://doi.org/10.1016/S2215-0366(14)70329-3

Craske, M. G., & Stein, M. B. (2016). Anxiety. Lancet (London, England), 388(10063), 3048-3059. https://doi.org/10.1016/S0140-6736(16)30381-6

Recognition of Psychotherapy Effectiveness. (n.d.). American Psychological Association (APA). Retrieved June 23, 2021, from https://www.apa.org/about/policy/resolution-psychotherapy

Aylett, E., Small, N., & Bower, P. (2018). Exercise in the treatment of clinical anxiety in general practice - a systematic review and meta-analysis. BMC Health Services Research, 18(1), 559. https://doi.org/10.1186/s12913-018-3313-5

Kandola, A., Vancampfort, D., Herring, M., Rebar, A., Hallgren, M., Firth, J., & Stubbs, B. (2018). Moving to Beat Anxiety: Epidemiology and Therapeutic Issues with Physical Activity for Anxiety. Current Psychiatry Reports, 20(8), 63. https://doi.org/10.1007/s11920-018-0923-x

Anxiety Disorders. (2013). In Diagnostic and Statistical Manual of Mental Disorders. American Psychiatric Association. https://doi.org/10.1176/appi.books.9780890425787.x05_Anxiety_Disorders

# data[].attributes.attachment_link.title
Therapy for Anxiety Disorders - HelpGuide.org

# data[].attributes.attachment_link.description
anxiety Whether you're suffering from panic attacks, obsessive thoughts, unrelenting worries, or an incapacitating phobia, it's important to know that you don't have to live with anxiety and fear. Treatment can help, and for many anxiety problems, therapy is often the most effective option.

# data[].attributes.body
It’s very effective, anxiety medication helps a person to feel calm, so usually they don’t experience anxiety throughout the day. However, once you stop taking medications, your body has relied on it so much that you experience a lot of anxiety again.

# data[].attributes.attachment_link.title
What Medications Are Used to Treat Anxiety Disorders?

# data[].attributes.attachment_link.description
Medication treatment of anxiety is generally safe and effective. But it often takes time and patience to find the drug that works best for you.

# data[].attributes.body
-family/relationship problems
-work stress/job change
-death/loss of loved one

# data[].attributes.attachment_link.readable_text
An anxiety condition isn't developed or caused by a single factor but a combination of things. A number of other factors play a role, including personality factors, difficult life experiences and physical health.
Family history of mental health conditions

Some people who experience anxiety conditions may have a genetic predisposition towards anxiety and these conditions can sometimes run in a family. However, having a parent or close relative experience anxiety or other mental health condition doesn't mean you'll automatically develop anxiety.

Personality factors

Research suggests that people with certain personality traits are more likely to have anxiety. For example, children who are perfectionists, easily flustered, timid, inhibited, lack self-esteem or want to control everything, sometimes develop anxiety during childhood, adolescence or as adults.

Ongoing stressful events

Anxiety conditions may develop because of one or more stressful life events. Common triggers include:

work stress or job change

change in living arrangements

pregnancy and giving birth

family and relationship problems

major emotional shock following a stressful or traumatic event

verbal, sexual, physical or emotional abuse or trauma

death or loss of a loved one.

Physical health problems

Chronic physical illness can also contribute to anxiety conditions or impact on the treatment of either the anxiety or the physical illness itself. Common chronic conditions associated with anxiety conditions include:

diabetes

asthma

hypertension and heart disease

Some physical conditions can mimic anxiety conditions, like an overactive thyroid. It can be useful to see a doctor and be assessed to determine whether there may be a medical cause for your feelings of anxiety.

Other mental health conditions

While some people may experience an anxiety condition on its own, others may experience multiple anxiety conditions, or other mental health conditions. Depression and anxiety conditions often occur together. It's important to check for and get assistance for all these conditions at the same time.

Substance use

Some people who experience anxiety may use alcohol or other drugs to help them manage their condition. In some cases, this may lead to people developing a substance use problem along with their anxiety condition. Alcohol and substance use can aggravate anxiety conditions particularly as the effects of the substance wear off. It's important to check for and get assistance for any substance use conditions at the same time.

Everyone's different and it's often a combination of factors that can contribute to developing an anxiety condition. It's important to remember that you can't always identify the cause of anxiety or change difficult circumstances. The most important thing is to recognise the signs and symptoms and seek advice and support.

# data[].attributes.attachment_link.description
An anxiety condition isn't developed or caused by a single factor but a combination of things. A number of other factors play a role, including personality factors, difficult life experiences and physical health. Some people who experience anxiety conditions may have a genetic predisposition towards anxiety and these conditions can sometimes run in a family.

# data[].attributes.body
In the US about 18% of people 18 and older have been diagnosed with anxiety. Worldwide, 4% of the population has anxiety.

# data[].attributes.attachment_link.readable_text
Did You Know?

Anxiety disorders are the most common mental illness in the U.S., affecting 40 million adults in the United States age 18 and older, or 18.1% of the population every year.

Anxiety disorders are highly treatable, yet only 36.9% of those suffering receive treatment.

People with an anxiety disorder are three to five times more likely to go to the doctor and six times more likely to be hospitalized for psychiatric disorders than those who do not suffer from anxiety disorders.

Anxiety disorders develop from a complex set of risk factors, including genetics, brain chemistry, personality, and life events.

Anxiety and Depression
It's not uncommon for someone with an anxiety disorder to also suffer from depression or vice versa. Nearly one-half of those diagnosed with depression are also diagnosed with an anxiety disorder. Find out more about depression.

Facts

Generalized Anxiety Disorder (GAD)
GAD affects 6.8 million adults, or 3.1% of the U.S. population, yet only 43.2% are receiving treatment.
Women are twice as likely to be affected as men. GAD often co-occurs with major depression.

Panic Disorder (PD)
PD affects 6 million adults, or 2.7% of the U.S. population.
Women are twice as likely to be affected as men.

Social Anxiety Disorder
SAD affects 15 million adults, or 6.8% of the U.S. population.
SAD is equally common among men and women and typically begins around age 13. According to a 2007 ADAA survey, 36% of people with social anxiety disorder report experiencing symptoms for 10 or more years before seeking help.

Specific Phobias
Specific phobias affect 19 million adults, or 8.7% of the U.S. population.
Women are twice as likely to be affected as men.
Symptoms typically begin in childhood; the average age-of-onset is 7 years old.
Obsessive-compulsive disorder (OCD) and posttraumatic stress disorder (PTSD) are closely related to anxiety disorders, which some may experience at the same time, along with depression.

Everyone experiences stress and anxiety at one time or another. The difference between them is that stress is a response to a threat in a situation. Anxiety is a reaction to the stress. Read APA: Stress in America: A National Mental Health Crisis (Oct 2020)

Obsessive-Compulsive Disorder (OCD)
OCD affects 2.2 million adults, or 1.0% of the U.S. population.
OCD is equally common among men and women.
The average age of onset is 19, with 25 percent of cases occurring by age 14. One-third of affected adults first experienced symptoms in childhood.

Posttraumatic Stress Disorder (PTSD)
PTSD affects 7.7 million adults, or 3.5% of the U.S. population.
Women are more likely to be affected than men.
Rape is the most likely trigger of PTSD: 65% of men and 45.9% of women who are raped will develop the disorder.
Childhood sexual abuse is a strong predictor of lifetime likelihood for developing PTSD.

Major Depressive Disorder
The leading cause of disability in the U.S. for ages 15 to 44.3.
MDD affects more than 16.1 million American adults, or about 6.7%of the U.S. population age 18 and older in a given year.
While major depressive disorder can develop at any age, the median age at onset is 32.5 years old.
More prevalent in women than in men.

Persistent depressive disorder, or PDD,(formerly called dysthymia) is a form of depression that usually continues for at least two years.
Affects approximately 1.5 percent of the U.S. population age 18 and older in a given year. (about 3.3 million American adults). Only 61.7% of adults with MDD are receiving treatment. The average age of onset is 31 years old. (Source: National Institute of Mental Health)

Related Illnesses
Many people with an anxiety disorder also have a co-occurring disorder or physical illness, which can make their symptoms worse and recovery more difficult. It's essential to be treated for both disorders.

Obsessive-compulsive disorder (OCD) and posttraumatic stress disorder (PTSD) are closely related to anxiety disorders, which some may experience at the same time, along with depression.

Read on to learn more about the co-occurrence of anxiety and these disorders:

Children
Anxiety disorders affect 25.1% of children between 13 and 18 years old. Research shows that untreated children with anxiety disorders are at higher risk to perform poorly in school, miss out on important social experiences, and engage in substance abuse.

Anxiety disorders also often co-occur with other disorders such as depression, eating disorders, and attention-deficit/hyperactivity disorder (ADHD).

Older Adults
Anxiety is as common among older adults as among the young. Generalized anxiety disorder (GAD) is the most common anxiety disorder among older adults, though anxiety disorders in this population are frequently associated with traumatic events such as a fall or acute illness. Read the best way to treat anxiety disorders in older adults.

Anxiety disorders are treatable, and the vast majority of people with an anxiety disorder can be helped with professional care. Several standard approaches have proved effective:

Additional Statistics and Resources

Depression is the leading cause of disability worldwide. Almost 75% of people with mental disorders remain untreated in developing countries with almost 1 million people taking their lives each year. In addition, according to the World Health Organization (WHO), 1 in 13 globally suffers from anxiety. The WHO reports that anxiety disorders are the most common mental disorders worldwide with specific phobia, major depressive disorder and social phobia being the most common anxiety disorders. ²

Source:

# data[].attributes.attachment_link.description
Did You Know? Anxiety disorders are the most common mental illness in the U.S., affecting 40 million adults in the United States age 18 and older, or 18.1% of the population every year. Anxiety disorders are highly treatable, yet only 36.9% of those suffering receive treatment.

# data[].attributes.headline
Things that put a person more at risk for getting anxiety

# data[].attributes.subject
Things that put a person more at risk for getting anxiety

# data[].attributes.body
-trauma
-stress buildup
-blood relatives that have anxiety
-alcohol or drugs
-other mental health disorders

# data[].attributes.attachment_link.readable_text
Overview

Experiencing occasional anxiety is a normal part of life. However, people with anxiety disorders frequently have intense, excessive and persistent worry and fear about everyday situations. Often, anxiety disorders involve repeated episodes of sudden feelings of intense anxiety and fear or terror that reach a peak within minutes (panic attacks).

These feelings of anxiety and panic interfere with daily activities, are difficult to control, are out of proportion to the actual danger and can last a long time. You may avoid places or situations to prevent these feelings. Symptoms may start during childhood or the teen years and continue into adulthood.

Examples of anxiety disorders include generalized anxiety disorder, social anxiety disorder (social phobia), specific phobias and separation anxiety disorder. You can have more than one anxiety disorder. Sometimes anxiety results from a medical condition that needs treatment.

Whatever form of anxiety you have, treatment can help.

Symptoms

Common anxiety signs and symptoms include:

Feeling nervous, restless or tense

Having a sense of impending danger, panic or doom

Having an increased heart rate

Breathing rapidly (hyperventilation)

Sweating

Trembling

Feeling weak or tired

Trouble concentrating or thinking about anything other than the present worry

Having trouble sleeping

Experiencing gastrointestinal (GI) problems

Having difficulty controlling worry

Having the urge to avoid things that trigger anxiety

Several types of anxiety disorders exist:

Agoraphobia (ag-uh-ruh-FOE-be-uh) is a type of anxiety disorder in which you fear and often avoid places or situations that might cause you to panic and make you feel trapped, helpless or embarrassed.

Anxiety disorder due to a medical condition includes symptoms of intense anxiety or panic that are directly caused by a physical health problem.

Generalized anxiety disorder includes persistent and excessive anxiety and worry about activities or events - even ordinary, routine issues. The worry is out of proportion to the actual circumstance, is difficult to control and affects how you feel physically. It often occurs along with other anxiety disorders or depression.

Panic disorder involves repeated episodes of sudden feelings of intense anxiety and fear or terror that reach a peak within minutes (panic attacks). You may have feelings of impending doom, shortness of breath, chest pain, or a rapid, fluttering or pounding heart (heart palpitations). These panic attacks may lead to worrying about them happening again or avoiding situations in which they've occurred.

Selective mutism is a consistent failure of children to speak in certain situations, such as school, even when they can speak in other situations, such as at home with close family members. This can interfere with school, work and social functioning.

Separation anxiety disorder is a childhood disorder characterized by anxiety that's excessive for the child's developmental level and related to separation from parents or others who have parental roles.

Social anxiety disorder (social phobia) involves high levels of anxiety, fear and avoidance of social situations due to feelings of embarrassment, self-consciousness and concern about being judged or viewed negatively by others.

Specific phobias are characterized by major anxiety when you're exposed to a specific object or situation and a desire to avoid it. Phobias provoke panic attacks in some people.

Substance-induced anxiety disorder is characterized by symptoms of intense anxiety or panic that are a direct result of misusing drugs, taking medications, being exposed to a toxic substance or withdrawal from drugs.

Other specified anxiety disorder and unspecified anxiety disorder are terms for anxiety or phobias that don't meet the exact criteria for any other anxiety disorders but are significant enough to be distressing and disruptive.

When to see a doctor

See your doctor if:

You feel like you're worrying too much and it's interfering with your work, relationships or other parts of your life

Your fear, worry or anxiety is upsetting to you and difficult to control

You feel depressed, have trouble with alcohol or drug use, or have other mental health concerns along with anxiety

You think your anxiety could be linked to a physical health problem

You have suicidal thoughts or behaviors - if this is the case, seek emergency treatment immediately

Your worries may not go away on their own, and they may get worse over time if you don't seek help. See your doctor or a mental health provider before your anxiety gets worse. It's easier to treat if you get help early.

Causes

The causes of anxiety disorders aren't fully understood. Life experiences such as traumatic events appear to trigger anxiety disorders in people who are already prone to anxiety. Inherited traits also can be a factor.

Medical causes

For some people, anxiety may be linked to an underlying health issue. In some cases, anxiety signs and symptoms are the first indicators of a medical illness. If your doctor suspects your anxiety may have a medical cause, he or she may order tests to look for signs of a problem.

Examples of medical problems that can be linked to anxiety include:

Heart disease

Diabetes

Thyroid problems, such as hyperthyroidism

Respiratory disorders, such as chronic obstructive pulmonary disease (COPD) and asthma

Drug misuse or withdrawal

Withdrawal from alcohol, anti-anxiety medications (benzodiazepines) or other medications

Chronic pain or irritable bowel syndrome

Rare tumors that produce certain fight-or-flight hormones

Sometimes anxiety can be a side effect of certain medications.

It's possible that your anxiety may be due to an underlying medical condition if:

You don't have any blood relatives (such as a parent or sibling) with an anxiety disorder

You didn't have an anxiety disorder as a child

You don't avoid certain things or situations because of anxiety

You have a sudden occurrence of anxiety that seems unrelated to life events and you didn't have a previous history of anxiety

Risk factors

These factors may increase your risk of developing an anxiety disorder:

Trauma. Children who endured abuse or trauma or witnessed traumatic events are at higher risk of developing an anxiety disorder at some point in life. Adults who experience a traumatic event also can develop anxiety disorders.

Stress due to an illness. Having a health condition or serious illness can cause significant worry about issues such as your treatment and your future.

Stress buildup. A big event or a buildup of smaller stressful life situations may trigger excessive anxiety - for example, a death in the family, work stress or ongoing worry about finances.

Personality. People with certain personality types are more prone to anxiety disorders than others are.

Other mental health disorders. People with other mental health disorders, such as depression, often also have an anxiety disorder.

Having blood relatives with an anxiety disorder. Anxiety disorders can run in families.

Drugs or alcohol. Drug or alcohol use or misuse or withdrawal can cause or worsen anxiety.

Complications

Having an anxiety disorder does more than make you worry. It can also lead to, or worsen, other mental and physical conditions, such as:

Depression (which often occurs with an anxiety disorder) or other mental health disorders

Substance misuse

Trouble sleeping (insomnia)

Digestive or bowel problems

Headaches and chronic pain

Social isolation

Problems functioning at school or work

Poor quality of life

Suicide

Prevention

There's no way to predict for certain what will cause someone to develop an anxiety disorder, but you can take steps to reduce the impact of symptoms if you're anxious:

Get help early. Anxiety, like many other mental health conditions, can be harder to treat if you wait.

Stay active. Participate in activities that you enjoy and that make you feel good about yourself. Enjoy social interaction and caring relationships, which can lessen your worries.

Avoid alcohol or drug use. Alcohol and drug use can cause or worsen anxiety. If you're addicted to any of these substances, quitting can make you anxious. If you can't quit on your own, see your doctor or find a support group to help you.

# data[].attributes.attachment_link.description
Learn the symptoms of this mental health condition, and ways to manage worry and fear that interfere with your daily activities.