Anxiety and anxiety disorders are common mental health conditions nowadays. Anxiety has affected millions of people worldwide. The cause of anxiety can vary from person to person. However, anxiety can feel like a knot in your stomach.

In this article, we will explore anxiety disorders and different types of anxieties that impact our bodies. Additionally, we will examine the treatments provided by mental health professionals and the small adjustments we can make in our daily lives to reduce stress and enhance enjoyment.

What is Anxiety?

Anxiety is your body’s response to stressful situations and triggers. The amygdala is an area in your brain that sends distress signals that communicate to the entire body about the “fight or flight” response.

You may have an exam, an interview scheduled for tomorrow, a social event to attend, or a stringent deadline to meet. You naturally feel anxiousness in your body. This is your body’s response to stressors.

However, you do not have to worry if it remains for a short period. But if it persists for a long time and you notice that certain situations or circumstances increase your anxiety, then you must take it seriously.

Anxiety not only affects you mentally, but it significantly impacts your body. You may feel an increased heart rate, restlessness, sweating, or confusion in your head.

Now, let’s look at the different types of anxiety disorders.

What Are the Symptoms of Anxiety Disorders?

Occasional anxiety is fine. It is not considered a serious problem. However, if it persists for months with the same intensity, it may develop into an anxiety disorder.

The following symptoms of anxiety disorders are listed:

Emotional Symptoms

Continuous Worry: Many people suffer from uncontrollable worry.

Restlessness: A constant feeling of being on edge and not being able to relax

Physical Symptoms

 Racing Heart: Anxiety increases the heart rate, creating a sense of unease.

Sweating and Trembling: Physical expressions of anxiety can include muscular tension, tremors, and sweating.

Gastrointestinal Issues: Anxiety could cause stomachaches, nausea, or other digestive difficulties.

Behavioral Symptoms

Avoidance Behavior: individuals with anxiety tend to avoid certain situations or conversations.

Relationships: Anxiety disorders can have a significant impact on your personal and professional relationships.

What are the major causes of anxiety disorder?

The primary sources of triggers are listed below:

Biological Factors

Biological factors significantly contribute to anxiety and triggers. Research on the effects of early trauma and recent stressors on depression, anxiety, and anger indicates that biological factors are likely to cause anxiety.

Neurotransmitter imbalances: chemical imbalances in serotonin and norepinephrine contribute to anxiety.

Genetic Predisposition: If you have a family history of anxiety, that increases the likelihood of you suffering from it as well.

Environmental Factors

The environment and surroundings around us have a great impact. A 2020 study on anxiety shows "a future-oriented mood state comprising a complex cognitive, affective, physiological, and behavioral response system linked with preparation for the expected events or circumstances perceived as threatening."

Trauma and Stressors: Life events such as the loss of loved ones and abuse can trigger anxiety disorder.

Socioeconomic Influences: Social instability and economic hardships also cause anxiety

Psychological Factors

Psychological factors also cause anxiety, including:

Cognitive Behavioral Patterns: Negative thinking patterns unintentionally cause anxiety and impact overall behavior and mood.

Personality traits: Such as perfectionism or negative thinking towards certain situations, can also contribute to anxiety.

What are the different types of anxiety?

Anxiety and anxiety symptoms vary in every individual. However, there are different types of anxiety disorders, and not everyone has the same type of anxiety. According to the American Psychiatric Association’s Diagnostic and Statistical Manual of Mental Disorders (DSM-5), anxiety disorders have different types.

Let's look at the types of anxiety and their symptoms:

1. Generalized Anxiety Disorder (GAD): It includes a continuous feeling of worry and anxiousness. Excessive worry has a long-term impact on daily tasks. The symptoms of GAD include:

Feeling on edge

Restless

Trouble focusing

Difficulty falling asleep

Muscle and stomach aches

According to Stein, M. B., & Sareen, J. (2015). Generalized anxiety disorder. The study was published in the New England Journal of Medicine, volume 373, issue 21, on pages 2059-2068.

2. Panic Disorder: A panic attack is the abrupt sense of anxiety and lack of control, without any apparent threat or triggers in front of you. Remember, not everyone experiencing a panic attack will develop panic disorder. Your body will show indications of panic attacks, including

  • Increased heart rate
  • Sweating
  • Tingling sensations
  • Tightness in chest
  • Loss of control
  • Confusion

Individuals with panic disorder are generally conscious when attending social gatherings, as these situations may provoke an attack. Ultimately, it can be challenging to manage at times.

3. Social anxiety: It is a feeling of intense fear of judgment by others. People suffering from social anxiety disorder often avoid their daily activities.

For instance, if you go to work, attend school, or even have a casual hangout with friends, on a random day you do not feel like going to work or meeting your friends. The social anxiety feels like:

Difficulty maintaining eye contact

Trembling or blushing

Rapid heartbeat

Self-consciousness

Rigid body posture

Social anxiety disorder mostly affects daily activities because those who suffer from it often feel it is beyond their control.

Phobia: Phobias are a fear of a specific object or situation. It may not seem serious to others, but people who have phobias have a continuous feeling of worry and fear if they have to even encounter that object or situation.

Here is a list of some common phobias:

  • Fear of height
  • Flying
  • Small spaces
  • Receiving injection
  • Fear of animals like dogs, snakes, and spiders is common.
  • Fear of looking at blood

4. Separation Anxiety Disorder: is prevalent in children. However, doctors can also diagnose adults with separation anxiety disorder. Individuals with separation anxiety:

  • They fear leaving their loved ones behind.
  • Think of something bad that would happen if they were not together.
  • Fear being alone
  • Have terrible dreams about separating

What are anxiety treatment options?

We prescribe anxiety treatments based on your symptoms and needs. The mental health professionals first make the diagnosis and then suggest the treatment accordingly. However, there are a variety of anxiety treatments listed below:

Psychotherapy

Different types of therapies are specifically given according to symptoms and needs:

Cognitive Behavioral Therapy (CBT): is a proven type of psychotherapy that assists individuals in managing their anxiety disorders by navigating their thought patterns, moods, and negative thoughts. It also teaches people how to manage their thinking patterns, behaviors, and reactions to different situations to feel less fearful.

Exposure Therapy: It is a type of CBT method that helps treat anxiety disorders. In exposure therapy, you allow a person to confront their fears and engage in the undesirable situations they are avoiding.

Acceptance and commitment therapy: is a novel form of psychotherapy. It has a different approach to dealing with negative thoughts.

It uses strategies like mindfulness and goal-setting that will eventually help to reduce anxiety.

Medications

Antidepressants: Commonly prescribed for anxiety are SSRIs and SNRIs.

Anti-anxiety medications: Benzodiazepines can provide short-term relief but are not recommended for long-term use.

Lifestyle Changes

Stress Management Techniques: Incorporating yoga into your daily life routine and deep breathing can help to reduce anxiety symptoms.

Exercise and Nutrition: Regular physical activity and a balanced diet can improve mental health.

4. Alternative treatments

Mindfulness and Meditation: Mindfulness and meditation can help to reduce stress levels in people.

Herbal Supplements: Chamomile and lavender supplements help to calm down a person.

5. Coping Strategies

Support Groups: Connecting with others and socializing more often can help to reduce feelings of isolation.

Self-help Resources: Some online sources and books offer coping strategies and techniques.

What's the 333 Rule?

The technique entails observing three things: three things you can see, three things you can hear, and three things you can touch or move. It helps a person manage disturbing thoughts and anxiety while also shifting focus.

Name 3 Things You See

You can perform this technique when anxiety strikes. Take a moment to look around you, take a deep breath, and start noticing the things around you. It can be anything from a chair, table, colors, shape, any picture, or other unique characteristics. It helps you maintain your focus on small things that a person has never noticed before. Name these things in your head and say them aloud whenever you feel more comfortable.

Name 3 Sounds You Hear

In this exercise, you will listen to three sounds from your surroundings. The sounds can range from the sounds of your neighbors' houses to the sounds of traffic. You can observe the birds chirping to the sound of wind or moving trees.

Move three parts of your body.

You can choose three parts of your body and move them individually. You can also explore the textures or weights of different objects.

Effectiveness of 333 rules for anxiety

The 333 rule is effective in coping with anxiety. People can manage their anxiety before a stressful event occurs. It is helpful to shift the focus and use better mindfulness techniques to break the cycle of stressful thoughts.

Conclusion

This article has provided an in-depth overview of anxiety disorders, their symptoms, causes, and how one can cope with anxieties through different techniques and medication in their day-to-day lives. Anxiety disorders are real, necessitating timely treatment to control, treat, and provide support.