Have you ever wondered, “Do I have an anxiety disorder?” We all feel anxious from time to time—before a big presentation, during a stressful period in life, or when dealing with uncertainty. In fact, some anxiety is perfectly normal and healthy. It is a part of our evolutionary design to be alert and have the adrenaline start pumping under stress and stimuli. But for some people, anxiety goes beyond occasional nerves and feels impossible to quell. It becomes an overwhelming, persistent presence that can interfere with daily life. If you’ve ever felt that tightening in your chest or a constant sense of dread with no clear cause, you know how distressing anxiety can be. So let’s talk more about anxiety, why it happens, and most importantly, what you can do to manage it.
What is Anxiety?
At its core, anxiety is the body’s natural response to stress. It’s a feeling of fear, apprehension, or unease about what’s to come, and it’s part of the human experience. In small doses, anxiety can be helpful. It keeps us alert in dangerous situations, motivates us to take action, and can even enhance performance in certain contexts (think about how many of us perform better when we’re just a little nervous about a deadline).
However, when anxiety becomes frequent, intense, or disproportionate to the situation, it can be debilitating. It can show up as a constant worry, a tightness in the chest, racing thoughts, or physical symptoms like dizziness, trembling, and heart palpitations. Chronic anxiety can interfere with work, relationships, and even daily functioning.
What Makes it a Disorder?
While anxiety is a normal part of life, certain people may experience it in more persistent or intense forms. If you are asking yourself what pushes anxiety to the point of being a disorder, there are a few things that I look out for. One, how much does it bother you? While anxiety is never fun, it is not always a constant or distressing thing. If you find yourself consumed by it and really frustrated at how present anxiety is in your day-to-day then it starts to cross the line into something more. Second, how much functional impairment does it cause? Ask yourself: Is anxiety holding you back from going certain places or doing new things? Does it affect your relationships? Is it impacting your work or school? Once anxiety negatively affects your life on these crucial functional levels then it starts to look more like a disorder as opposed to a transient reaction to stress or circumstance.
Types of Anxiety Disorders
There are different types of anxiety disorders with key difference. Here are some common ones:
Generalized Anxiety Disorder (GAD). The key piece of GAD is that the anxiety is about a wide variety of things. For example, you may feel anxious about your job, your relationship, your commute, the holidays, flying on a plane…etc. In this instance, the anxiety is not tied to one specific trigger of phobia. The anxiety/worry is often also associated with feeling on edge, fatigue, irritability, difficulty concentrating, and sleep disturbances. For GAD to be diagnosed, symptoms must have been present more days than not that at least 6-months.
Panic Disorder. This is characterized by sudden, intense episodes of fear, called panic attacks, which often involve physical symptoms like heart racing, difficulty breathing, chest pain, or dizziness. Panic attacks can occur unexpectedly or be triggered by specific situations. Panic Disorder is diagnosed when the person starts to have overwhelming fear about the occurrence of panic attacks and starts having daily functional impairments to try to prevent their occurrence.
Social Anxiety Disorder (SAD). Individuals with SAD experience intense fear in social situations, often worried about being judged, criticized, or embarrassed in front of others. SAD is different than GAD because it is connected to one specific thing – socializing.
Specific Phobias. This involves an intense fear of a specific object, situation, or activity. Common phobias include fear of heights, spiders, flying, or speaking in public.
Obsessive-Compulsive Disorder (OCD): OCD is characterized by the presence of either unwanted thoughts (obsessions), and/or repetitive behaviors or rituals (compulsions) that the person feels compelled to perform in an attempt to alleviate anxiety.
Unspecified Anxiety Disorder or Other Specified Anxiety Disorder. Some people experience several symptoms of anxiety but they do not quite fit the boxes of GAD, SAD, OCD, Panic Disorder of Specific Phobia. Some may consider themselves to be “too high functioning” and therefore discount their anxiety symptoms. But the anxiety still has a grip over their lives and should be treated. If this sounds like you, reach out to a licensed professional to further discuss how your anxiety can be reduced and please know that you are very deserving of help and treatment.
How to Manage Anxiety
Managing anxiety can be difficult and many people seek professional help for guidance. Be patient with yourself as you learn what works for you. Some things you can do at home, and others need the help of a licensed professional.
Mindfulness and Meditation. Mindfulness techniques, such as deep breathing exercises, grounding exercises, and meditation, can help you become more aware of the present moment. Mindfulness can also help boost relaxation and therefore reduce anxiety and the physical symptoms it can have on your body. Mindfulness should be practiced regularly to see the benefits of it. It should also be implemented in meaningful and manageable ways, which helps make it a part of your sustainable routine.
Cognitive Behavioral Therapy (CBT). CBT for anxiety is one of the most effective therapies. It helps you identify and challenge negative thought patterns that contribute to anxiety, and helps you engage in alternate behaviors. CBT is typically conceptualized as a short-term, skills-focused treatment aimed at altering maladaptive emotional responses by changing the person’s thoughts, behaviors, or both.
Physical Activity. Regular physical activity has shown to reduce anxiety. Exercise releases endorphins, which are natural mood boosters, and can also help regulate your body’s stress response. Even a brisk walk each day can make a significant difference in managing anxiety levels. It can also reduce the tightness and physical responses in your body related to anxiety.
Sleep. One symptom of anxiety is poor sleep. Oftentimes, ruminating thoughts and worry at night can play a role. Poor sleep is both a symptom of anxiety and can make anxiety worse, creating a vicious cycle. It is important to prioritize good sleep hygiene—sticking to a regular sleep schedule, limiting caffeine and screen time before bed, and creating a peaceful sleep environment. Also practice redirecting your thoughts while you try to go to sleep, or engage in relaxation/distraction techniques, and grounding exercises. This should all help prepare your brain and body for rest and make it easy to establish a healthy routine regarding your sleep.
Limit Stimulants. Caffeine, nicotine, and other stimulants can increase heart rate and exacerbate anxiety symptoms. If you struggle with anxiety, it may be worth reducing or eliminating these substances from your routine.
Social Support. As humans, we are inherently social creatures. It is important to establish good social support for your overall mental health and it also greatly helps reduce anxiety. Talking about your feelings with a trusted friend, family member, or therapist can help you process your emotions and feel less alone. Sometimes, just knowing that others understand what you’re going through can bring comfort and relief.
Medication. For some people, medication can be a helpful part of their treatment plan. Medication is often most effective when combined with therapy and lifestyle changes. Speak with your medical provider or a psychiatrist about if medication is right for you.
Conclusion
If you’re asking yourself if your anxiety is too much, remember to look for the signs of an anxiety related disorder: (1) Does it bother you? And (2) does it greatly impact your life? Occasional anxiety is normal, but if your anxiety is interfering with your daily life—impacting your work, relationships, or ability to enjoy activities— then it is time to seek professional help. Anxiety can feel debilitating but it is treatable. Treatment is not one size fits all and it is important to be patient while you explore which option(s) is best for you.
Also know that you do not need a diagnosed disorder to seek treatment. There are many reasons that people go to therapy that are not limited to having a formal diagnosis.
If you would like to learn more about therapy options at CCC, contact us today and speak with a licensed therapist. We see teens, adults and couples.
