What Causes Anxiety Disorders
Anxiety disorders are like other forms of mental illness. They dont come from personal weakness, character flaws or problems with upbringing. But researchers dont know exactly what causes anxiety disorders. They suspect a combination of factors plays a role:
- Chemical imbalance: Severe or long-lasting stress can change the chemical balance that controls your mood. Experiencing a lot of stress over a long period can lead to an anxiety disorder.
- Environmental factors: Experiencing a trauma might trigger an anxiety disorder, especially in someone who has inherited a higher risk to start.
- Heredity: Anxiety disorders tend to run in families. You may inherit them from one or both parents, like eye color.
What Is Texting Anxiety And How To Rein It In
Texting anxiety. What is it? Let me elaborate. You send a text message. It has been 10 minutes and the person hasnt responded. Worse still, you can see that they have read the message and still havent responded.
You feel a knot churning in your stomach. Or you are in the middle of an intense chat with your partner, friend, or colleague, and those typing bubbles are making your heart pound in your chest. You cant think of an appropriate response to a message and the delay in replying is making you fidgety and restless. You, my friend, are dealing with texting anxiety.
And youre not alone. The changing dynamics of texting are turning more and more people into nervous wrecks. Lets decode everything theres to know about this new phenomenon called texting anxiety plaguing our minds, to understand why we feel overwhelmed by texts and how to overcome it.
I’m Scared Or Afraid Of A Relationship
Some relationship anxiety has little to do with the partner and more to do with the fear of being in a relationship in the first place. Known as a “fear of commitment,” it is very common for those that:
- Have never been in a relationship.
- Have been in bad relationships.
- Have concerns that if they commit they may miss out on something else.
Some people have a fear of being in a relationship that cannot be easily explained. This type of anxiety is a challenge not only because of the anxiety itself but also because of the way it may harm potentially good relationships.
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Text Communication Leads To Misunderstandings
Texting anxiety and relationships can be a lethal combination when you tend to misinterpret the other persons messages. If you can relate to this, these misunderstandings may have triggered several fights between you and your partner. You fail to realize that expressing something face-to-face and writing it down is not the same. Not everyone is expressive over text. Texting anxiety in relationships can become the source of chronic conflicts, but you know that already, dont you?
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What Causes Sudden Onset Of Anxiety
A sudden onset of anxiety can be triggered by a plethora of thingsfrom a major event, like a death in the family, to everyday stressors, such as work or budget worriesbut sometimes it can be caused by seemingly nothing at allor even issues youre not consciously aware of.
Our brains are designed to monitor for danger and let us know when these signs appear, says Karin Kassab, MA, psychologist and CEO of Clarity Counseling Center. Although it can feel like it at times, anxiety is not your enemy. Its your brain trying to keep you safe. Think about your anxiety as a security system thats just a little too sensitive.
Abrupt feelings of nervousness and apprehension are often caused by a specific anxiety trigger. It could be a conversation or a place or a smell that triggers anxiety, says Silvi Saxena, MSW, LSW, a licensed therapist at Choosing Therapy. It can be a result of focusing thoughts on something that is stressful and worrisome, something that doesnt have a solution or worrying about worst case scenarios. Major life events can trigger a series of anxiety attacks and it can become easy to get into a pattern of negative thinking, which worsens anxiety. As a result, its crucial to try to understand your anxiety triggers, in order to find ways to manage it.
Anxiety And Panic Attacks
Explains anxiety and panic attacks, including possible causes and how you can access treatment and support. Includes tips for helping yourself, and guidance for friends and family.
Mae’r dudalen hon hefyd ar gael yn Gymraeg. This link will take you to a Welsh translation of this page.
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What To Avoid When You Have Anxious Thoughts
Avoid soothing your anxiety with things that can lead to more anxiety, advises Dr. Albers.
For example, stress eating is like putting a Band-aid® on a gaping wound, she says. You want to deal with your anxiety directly.
Dredging up bad experiences from the past or imagining scary scenarios in the future will just heighten your anxiety, too. When this happens, realize what youre doing.
Remind yourself that you encounter stressful things every single day, and you find ways to handle them. Bad things happen relatively sparingly and our brains are well-equipped to handle a crisis if one occurs, says Dr. Albers. Be engaged in your real life, not in imagined moments, and dont create what-ifs.
The best way to begin is to work on developing a new relationship with your thoughts.
Thoughts are like clouds. Theyre not good or bad, they just come and go, she says. You dont have to react to them Oh, wow, thats interesting. I wonder where that thought came from, works better than Oh, no, thats terrible. Being grounded in the present moment, without judgment, is the place to be.
You Answered Yes To Question
If you answered yes to one or more of the questions, you might have an anxiety disorder. Most people deal with stress in their lives, but when stress begins to significantly interfere with our functioning and/or causes impairment, it might be more problematic than âeveryday stressâ. The good news is that anxiety disorders can be successfully treated. If you are experiencing any of the above symptoms, and think that they are negatively interfering with your life, it might be time to seek treatment!
It will be important to begin with a structured clinical evaluation by a professional to see if you meet criteria for an anxiety disorder, which will inform your treatment plan. Our mental health impacts many aspects of our lives, such as our physical health and our quality of life, which is why it is so important to address any mental health problems with effective treatments!
This material is not a substitute for the advice of a licensed professional. To begin your search for a mental health professional, go to the ADAA’s Therapist Directory.
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Tone Your Inner Power Daily
Think of your inner power as a muscle just like any other muscle. The more you use it, the more toned it becomes and the more you are able to accomplish. Every time you practice a healthy life strategy, you actually increase your ability to conquer your anxiety. What you couldnt do yesterday, you can do today. With practice, your new skills will become automatic. This is how you create lasting freedom from anxiety.
In the words of Aristotle: We are what we repeatedly do. Excellence, then, is not an act, but a habit.
Overcoming Anxiety With Proper Treatment
Residential treatment is an excellent way to get the care you need for your anxiety, both in terms of healing its causes and learning how to cope with the disorder. There are many different anxiety disorders, and a good residential program will begin with an initial evaluation and an accurate diagnosis, which is key to sustainable recovery. They will give you comprehensive treatmentnot just for your anxiety, but any co-occurring disorders that may be present. Residential clinicians will delve into the root causes and triggers of your anxiety, and zero in on the areas where healing work must be done.
Youll receive 24-hour care at a residential treatment facility. That means if you have a panic attack at any time, day or night, there will be someone there to support you through it. Youll receive medication from a psychiatrist to help ease your symptoms. And if youre currently on medication, the doctor can adjust it until youre feeling better. Youll never alone, as youll be in a community of people who, like you, are struggling with anxiety and other challenges. And youll be in a pristine healing environment, far away from the situations, people, or places that may have been making your anxiety worse. In short, a residential treatment facility is a soothing, safe place to heal where you can build up your confidence and learn the coping mechanisms necessary to manage and live beyond the boundaries set by your anxiety.
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Cut Others Some Slack
If you feel that a persons response to your text message is bland or conveys a lack of interest, cut them some slack. Sharon was fuming when she sent a cute text to tell her boyfriend she was missing him, and he responded with a heart emoji. Her thoughts went from Why would he send just a heart emoji? to Im sure he is losing interest in me.
As it turned out, he was in a meeting and had hurriedly sent that reply rather than leave Sharon waiting. When she found out, Sharon was mortified about having overreacted. How to stop worrying about a text back? she wondered.
One simple way to overcome texting anxiety is to remind yourself that the other person could be caught up with something and may not have given much thought to how their response could be interpreted. Or they may be dealing with texting anxiety of their own.
The Positives Of Being A Worrier
Yes, there are positives. Fortunately, youre likely to be the one that spots real danger, where others merely wander without thought.
Youll be the one to offer practical refinements to an impromptu and vague idea or plan. Theres nothing wrong with dreamers and action junkies its just that they need someone like you to balance the team!
And to be honest, Id rather have a worrier as a dentist or an accountant theyd think twice before pulling out a tooth or giving some dodgy advice!
Lets get to the bottom of why youre feeling anxious for no reason.
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Tip : Learn To Calm Down Quickly
While socially interacting with another person face-to-face is the quickest way to calm your nervous system, its not always realistic to have a friend close by to lean on. In these situations, you can quickly self-soothe and relieve anxiety symptoms by making use of one or more of your physical senses:
Sight Look at anything that relaxes you or makes you smile: a beautiful view, family photos, cat pictures on the Internet.
Sound Listen to soothing music, sing a favorite tune, or play a musical instrument. Or enjoy the relaxing sounds of nature : ocean waves, wind through the trees, birds singing.
Smell Light scented candles. Smell the flowers in a garden. Breathe in the clean, fresh air. Spritz on your favorite perfume.
Taste Slowly eat a favorite treat, savoring each bite. Sip a hot cup of coffee or herbal tea. Chew on a stick of gum. Enjoy a mint or your favorite hard candy.
Touch Give yourself a hand or neck massage. Cuddle with a pet. Wrap yourself in a soft blanket. Sit outside in the cool breeze.
Movement Go for a walk, jump up and down, or gently stretch. Dancing, drumming, and running can be especially effective.
How Are Anxiety Disorders Diagnosed
If you have symptoms of an anxiety disorder, talk to your healthcare provider. Theyll start with a complete medical history and physical examination.
There are no lab tests or scans that can diagnose anxiety disorders. But your provider may run some of these tests to rule out physical conditions that may be causing symptoms.
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Aromatherapy And Essential Oils
Essential oils, the extract from plants, have been used for thousands of years to treat a number of conditions, including anxiety. Essential oils activate certain areas of your brain and release feel-good chemicals such as serotonin. They have been found to ease symptoms of anxiety, stress, and depression, improve mood, and improve sleep.
Recommended use includes diffusing, inhalation, or topical treatment which can aid with anxiety symptoms. When diffusing an essential oil or essential oil blend you will need an essential oil diffuser to fill your space with the desired scent. Inhalation is used by deeply smelling the essential oil straight from the bottle or by applying a drop or two of the oil on something such as a diffuser pad or lava bead that is connected to a bracelet, necklace, or even keychain. You can also place a drop or two of essential oil into your hands, rub them together, then cup your hands and take a few deep inhalations to get the desired effect.
You should be sure that the essential oils you use are pure oils and not mixed with chemicals. Some good brands to use include: Mountain Rose Herbs, Plant Therapy, Young Living, Doterra. You can do your own research to find a brand that will best work for you and your budget. Remember that a bottle of essential oil will last a long time since you typically use only a few drops at a time.
Essential oils that are great for treating anxiety include:
Does Alcohol Make Anxiety Worse
Moping is a mistake that is easy to ignore and that also makes anxiety worse. But it is not the only one. For example, many people find that they feel “calmer” and more relaxed when they drink alcohol. But alcohol only numbs you to anxiety in the moment rather than providing any type of cure.
While alcohol may numb your anxiety, it also weakens your ability to cope with stress. Your mind expects alcohol to be the tool you use to take it away, and you become less likely to be able to reduce anxiety without it. Because alcohol also causes illness, dehydration, poor decision making and sleeplessness, it ends up creating more anxiety than it helped.
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Generalized Anxiety Disorder Treatment
People who have GAD must learn ways to cope with anxiety and worry. Your doctor can help you form a plan and develop skills to do so. The plan may include counseling, medicine, or both. Counseling can help you figure out whats making you so tense. Your doctor may prescribe medicine to help you feel less anxious. Your doctor will recommend the treatment thats right for you.
Behavioral Health Treatment Services Locator
This online resource, provided by the Substance Abuse and Mental Health Services Administration , helps you locate mental health treatment facilities and programs. Find a facility in your state by searching SAMHSAs online Behavioral Health Treatment Services Locator. For additional resources, visit NIMH’s Help for Mental Illnesses webpage.
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You May Not Be Aware You Are An Anxious Person
Many anxious people grow up thinking their behaviors are normal and not anxious. Because their behaviors feel normal and havent caused problems in the past, they dont think they are anxious.
Many anxious people first become aware they have issues with anxiety when their unexplained physical symptoms alert them to a problem with anxiety.
Numerous times weve heard Recovery Support members and therapy clients say, I didnt know I had issues with anxiety until I started having symptoms and wanted to know what was causing them.
When anxiety symptoms appear, and you dont know youre an anxious person, you can have physical symptoms of anxiety without feeling anxious.
So, its not that you arent anxious, but that you arent aware of being anxious and that your anxious behaviors are causing your physical symptoms.
You can take our free online anxiety test and our anxiety disorder test to see if you are an anxious person, and if so, to what degree.
How Does Psychotherapy Treat Anxiety Disorders
Psychotherapy, or counseling, helps you deal with your emotional response to the illness. A mental health provider talks through strategies to help you better understand and manage the disorder. Approaches include:
- Cognitive behavioral therapy is the most common type of psychotherapy used with anxiety disorders. CBT for anxiety teaches you to recognize thought patterns and behaviors that lead to troublesome feelings. You then work on changing them.
- Exposure therapy focuses on dealing with the fears behind the anxiety disorder. It helps you engage with activities or situations you may have been avoiding. Your provider may also use relaxation exercises and imagery with exposure therapy.
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