You Have A High Level Of Distress
Anxiety is a question of degree. Its one thing to be jittery before an important test or presentation or to worry about your health when an epidemic is in the news. And if you have a particular sensitivity flying, dentists, working the room at a crowded party youre going to be tense as one of those situations approaches. If the tension consumes your day, however, if it crowds out other thoughts or if the psychic pain goes from troubling to severe, thats another matter.
Anxiety will prevent people from sleeping theyll find themselves crying over it, says psychologist Golda Ginsburg, professor of psychiatry at the University of Connecticut School of Medicine and a specialist in child and adolescent mental health. There are students who will vomit in the days leading up to a test.
In some cases, the emotions become so severe they lead to a panic attack, a sort of weaponized anxiety that hits fast and hard and includes such symptoms as dizziness, rapid heart rate, depersonalization or out-of-body experience and a fear of losing control or dying. If you suddenly have to slam on your brakes and swerve to avoid a collision, that pounding heart and rapid breath you feel for a few minutes after is a form of panic attack, says psychologist Anne Marie Albano, director of Columbia Universitys Clinic for Anxiety and Related Disorders. In the context of a disorder, however, you might start to feel the same thing the moment you walk into the office or a party.
What Is Social Anxiety Like
Like all mental health disorders, anxiety manifests differently in different people. Some people have very severe symptoms while others may only notice their anxiety flare up every once in a while. Its impossible to make sweeping generalizations about people with social anxiety. However, its fair to say that living with the disorder often feels lonely and exhausting.
Living with social anxiety feels like never being free from fear. It feels like youre on display and doomed to disappoint. For people suffering from anxiety, no social interaction goes smoothly enough to provide a break from ongoing self-criticism and worry.
For example, this is what social anxiety looks like. Staring at your phone trying to convince yourself to dial a number. Worrying that youre inconveniencing the store cashier by purchasing too many items. Driving half-way to a party and turning around. Calling in sick to avoid a work presentation. Obsessing over a time you misspoke and wondering if your significant other is only staying because they pity you. And thats only just a start.
Your Body When Anxious
Think about how you feel both mentally and physically when you are nervous about something. For instance, you might have an upcoming job interview, doctors appointment, a class presentation, or perhaps youll be rooting for your favourite sports team during a game!
Your stress levels during that wait period are high because the future cannot be predicted and we all want to know what the outcome will be. This, however, takes away from the enjoyment of the present moment and the pursuit of your goals whatever they might be.
When your anxious feelings begin to consume your life where youre beginning to avoid certain situations or people and it lasts longer than six months, this becomes an issue. There may also be a good chance you have an anxiety disorder.
Check in with yourself a few times daily. Specifically, notice your body and emotions. How are you responding to feeling anxious? Are you thinking too far ahead? Are you imagining the worst-case scenario? Where does your anxiety physically present itself in your body? Is that unbearable? Do you feel out of control?
Use this information as a guide to help you take notice of what your body might be telling you when you are anxious.
Also Check: How To Stop Waking Up With Anxiety
Types Of Anxiety Disorder
There are several different classified anxiety disorders. Each disorder has different symptoms that certain situations may trigger.
Anxiety disorders include :
- Panic disorder : This involves frequent panic attacks accompanied by the constant fear of future attacks. People with panic disorder may lose a job, refuse to travel or leave their home, or completely avoid anything they believe will trigger an attack.
- GAD: This is a constant state of worry or persistent feeling of dread, which may last months or years.
- Social anxiety disorder: People will have an intense and persistent fear that others are watching and judging them.
- Phobic disorder: This features intense anxiety and irrational fear of an object or situation, for example, a fear of spiders or open spaces. People with phobic disorder may be aware that their fear is irrational.
As well as the physical symptoms of anxiety, people may experience the following:
- feeling tense or nervous
- seeking lots of reassurance from others
- low mood or depression
- rumination, which is when a person thinks about a situation or thought repeatedly
- worry about what will happen in the future
- worrying about anxiety, such as when a panic attack might occur
Not every case of anxiety will include all these symptoms. Anxiety can be mild, moderate, or severe, depending on the trigger and how the person reacts to it.
Anxiety that continues for a long time or has a specific trigger
- the use of some medications
- a recent or past traumatic experience
How Can I Get Help If I Think I Have An Anxiety Disorder
You should make an appointment to talk with your GP if you are worried about your symptoms. Or they are causing problems in your day to day life.
Your doctor will look at different things when deciding on your treatment such as the following.
- Your diagnosis and symptoms.
- Any other conditions you have.
- Guidance from the National Institute for Health and Care Excellence .
Talking therapiesThe NHS Improving Access to Psychological Therapies programme has made psychological therapy more available on the NHS. IAPT services mainly provide support for low to moderate anxiety and depression.
The service can be run by the local NHS Trust or a non-NHS agency, like a charity who work with the local Trust.
IAPT should be available in your area. You can often self-refer or ask your GP to refer you.
To find your local the IAPT service you can search online here:
You can also ask your GP or PALS service for details of local IAPT services.
You can get more information about:
- GP: What to expect from your GP by clicking here.
- Medication. Choice and managing problems by clicking here.
- Talking therapies by clicking here.
You May Like: How To Know If My Anxiety Is Bad
Your Panic Is Persistent
An anxious brain, like a non-anxious brain, is always learning. But the anxious brain sometimes learns the wrong things and has an awfully hard time unlearning them. Once youve decided that people at parties are probably judging you, your brain may lock that lesson in and pretty soon generalize it to any social encounter. Ditto an obsessive-compulsive fear of disease or a panic over separation or loss. Sometimes, especially in the case of OCD, it takes just a single traumatic event a genuinely embarrassing social moment, say, or a legitimate medical scare for the brain to establish a fixed fear. Left untreated, those anxieties can go on for months and years.
Your Worries Interfere With Your Day
Ultimately, an anxiety disorder may become so severe that the basic business of living becomes compromised. People suffering from OCD may need hours to get out of the house in the morning because the pillows on the bed arent arranged properly. Schoolwork and job performance may suffer because perfectionism makes it impossible to complete a project or because social anxiety makes it impossible to talk to classmates or colleagues. Things become worse when emotional symptoms lead to physical ones such as headaches, loss of appetite and sleeplessness. The question I ask first is, Is your anxiety impairing your functioning?’ says Goldberg.
Anxiety responds well to professional care. Treatment may include psychotropic medications like Zoloft or Prozac, which can at least lower the voltage of the pain. That may make it easier to embrace and practice the techniques of cognitive behavioral therapy, in which people learn to talk back to their anxiety, reframe their fears to something less extreme, and practice self-soothing techniques like mindfulness or distraction or breathing. Slow, graduated exposure to the very things people fear also helps the brain break the link between the trigger situation and the terror that follows.
No one can live a life untouched by anxiety. But with the right skills and the right help, no one needs to live one that is destroyed by it, either.
Recommended Reading: How To Get Clinically Diagnosed With Anxiety
What Are The Signs And Symptoms Of Panic Disorder
People with panic disorder may have:
- Sudden and repeated panic attacks of overwhelming anxiety and fear
- A feeling of being out of control, or a fear of death or impending doom during a panic attack
- Physical symptoms during a panic attack, such as a pounding or racing heart, sweating, chills, trembling, breathing problems, weakness or dizziness, tingly or numb hands, chest pain, stomach pain, and nausea
- An intense worry about when the next panic attack will happen
- A fear or avoidance of places where panic attacks have occurred in the past
Slow Deep Breathing Is Key But You Should Practice Every Day
Long, deep breaths calm your body down, but they can be tricky to implement if youre not used to doing them. Dr. Schaeffer suggests that to make this practice easier, you should do it daily anxious or not.
Practice full-body breathing every day, he tells NBC News BETTER. Breathe in deeply through your nose and imagine your whole body filling up with air like a balloon. Next, make your mouth small like you are exhaling through a straw. Slowly exhale through your mouth until you feel like all the air has completely emptied from your body. Repeat this about 10 times and notice any changes in your heart rate or body tension. Once you are comfortable with this kind of breathing, use it during a panic attack to slow your heart rate and calm down.
You May Like: How To Relieve Anxiety Attack
Why Do I Feel Anxious And Panicky
Anxiety is a feeling of unease, worry or fear. Everyone feels anxious at some point in their life, but for some people it can be an ongoing problem.
A little bit of anxiety can be helpful for example, feeling anxious before an exam might make you more alert and improve your performance. But too much anxiety could make you tired and unable to concentrate.
Causes Of Anxiety Fear And Panic
There are many different causes of anxiety, fear or panic and it’s different for everyone.
When you’re feeling anxious or scared, your body releases stress hormones, such as adrenaline and cortisol.
This can be helpful in some situations, but it might also cause physical symptoms such as an increased heart rate and increased sweating. In some people, it might cause a panic attack.
Regular anxiety, fear or panic can also be the main symptom of several health conditions. Do not self-diagnose speak to a GP if you’re worried about how you’re feeling.
Recommended Reading: What To Say To People With Anxiety
Always Seek Professional Advice
Always seek medical advice if you are not sure whether your symptoms, or another persons symptoms, indicate a panic attack. In an emergency, dial triple zero for an ambulance. Its important to see your doctor for a check-up to make sure that any recurring physical panic-like symptoms are not due to illnesses, including:
Types Of Anxiety Disorders
Anxiety attacks can stem from an anxiety disorder. There are several types of anxiety disorders. Below are three common anxiety disorders that lead to anxiety attacks:
Generalized anxiety disorder
This anxiety disorder is diagnosed in people that experience excessive anxiety or worry for more than 6 months. You may have many worries, like health, finances, relationships, or work.
This type of anxiety disorder is when you fear places or situations that may cause you panic. You will find yourself avoiding these situations that make you feel trapped, helpless or embarrassed.
A panic disorder is diagnosed in people who have recurrent unexpected panic attacks. You may be in constant worry about when or how your next panic attack will occur.
You May Like: Do I Have Severe Anxiety
Anxiety Vs Panic Attacks
Panic attacks, on the other hand, do not require a stressor. A panic attack can happen at any time and often has more severe symptoms than an anxiety attack. Panic attacks are episodes of overwhelming fear where the individual may have trouble breathing, chest pain, and feel as if they are going to have a heart attack or lose control.
The best way to begin learning how to manage these attacks is to recognize the symptoms and track any stressful circumstances that could serve as triggers. By taking the time to understand your condition and triggers better, you will be better equipped to handle these episodes. Both physical symptoms and mental symptoms can occur.
Signs and symptoms of an anxiety attack can include:
- Rapid heart rate
- Perceived loss of control
Experiencing frequent anxiety attacks can take a toll on your life. You may be wary of certain situations and be especially careful around any known triggers. This avoidance, while useful in preventing some anxiety attacks from occurring, can make going about a daily routine difficult. Certain places and situations that are ordinary chores or responsibilities may be difficult to fulfill.
Anxiety Feels Like There Is Duct Tape Over Your Mouth
Some people, especially children, with anxiety may experience selective mutism. This anxiety disorder causes kids to become unable to speak in certain social situations.
Even if you dont have selective mutism, anxiety might still make you feel like someone is holding a hand over your mouth, preventing you from speaking. This might be because youre afraid of saying the wrong thing, but it could also be because anxiety has taken you out of your body or activated your bodys freeze response.
Whatever the reason, anxiety can make you feel like theres a piece of duct tape over your mouth like you cant express yourself in the way that you genuinely want to.
Recommended Reading: How To Help Your Girlfriend With Anxiety And Depression
Trouble Falling Or Staying Asleep
Sleep disturbances have a strong association with anxiety disorders.
People with an anxiety disorder may find themselves waking up in the middle of the night and having trouble falling asleep.
Some studies suggest that people with insomnia are 10 to 17 times more likely to develop further mental health conditions such as anxiety.
While insomnia and anxiety are strongly linked, its unclear whether insomnia leads to anxiety, anxiety leads to insomnia, or both.
What is known is that if a person treats their underlying anxiety disorder, insomnia often improves as well.
Panic disorder is another type of anxiety disorder in which a person may experience recurring panic attacks.
Panic attacks produce an intense, overwhelming sensation of fear that can be debilitating.
During a panic attack, a person may also experience:
- rapid heartbeat
- chest tightness
Panic attacks can happen as isolated occurrences, but they may be a sign of panic disorder if they occur frequently and unexpectedly.
You may be showing signs of social anxiety disorder if you find yourself:
- feeling anxious or fearful about upcoming social situations
- worried 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 5 to 10 percent of people worldwide.
Breathing Exercise For Panic Attacks
If youâre breathing quickly during a panic attack, doing a breathing exercise can help. Follow these steps:
You should start to feel better in a few minutes. You may feel tired afterwards.
Donât Miss: How To Calm Down My Anxiety Attacks
You May Like: How To Stop Separation Anxiety In A Puppy
Like You Are Constantly Out Of Breath
Chronic anxiety can manifest in physical symptoms, such as sharp chest pains.
This kind of chest pain can persist like a sword is being pressed your chest. Sometimes, this can result in full panic attacks. In these instances, you might even believe that you’re having a heart attack.
You might be feeling your heart rate spike. You might feel sweaty palms. You might feel persistent tightness in your shoulders.
When you are feeling this way, take a second to breathe and to practice gratitude. It’s hard to feel anxious when you are feeling grateful for your blessings Doing this over time creates a habit and a neural pathway in your brain to let you know to turn to gratitude instead of anxiety.
What Is A Panic Disorder
If you have a panic disorder, you get intense, sudden panic attacks. These attacks often feature stronger, more intense feelings than other types of anxiety disorders.
The feelings of terror may start suddenly and unexpectedly or they may come from a trigger, like facing a situation you dread. Panic attacks can resemble heart attacks. If theres any chance youre experiencing a heart attack, go to the emergency room. Its better to err on the side of caution and have a healthcare professional check you.
During a panic attack, you may experience:
- Chest pain.
- Feeling of choking, which can make you think youre having a heart attack or going crazy.
Panic attacks are very upsetting. People with panic disorder often spend a lot of time worrying about the next panic attack. They also try to avoid situations that might trigger an attack.
Read Also: How To Get Diagnosed With Social Anxiety