Anxiety is a normal reaction to stress, but when it becomes excessive and persistent, it may be an anxiety disorder. Learn about symptoms, treatments, and coping strategies to manage anxiety.
Recognize Symptoms Try a Breathing ExerciseAnxiety is your body's natural response to stress. It's a feeling of fear or apprehension about what's to come. While occasional anxiety is normal, anxiety disorders involve more than temporary worry or fear. For people with an anxiety disorder, the anxiety does not go away and can get worse over time, interfering with daily activities.
If you're experiencing a panic attack or severe anxiety symptoms that feel overwhelming, please know that help is available.
Emergency ResourcesThere are several types of anxiety disorders, each with unique characteristics:
Excessive anxiety and worry about various aspects of life that's difficult to control.
Recurrent panic attacks and fear of future attacks.
Intense fear of social situations and being judged by others.
Irrational fear of specific objects or situations.
Fear of situations where escape might be difficult or help unavailable.
Obsessive thoughts and compulsive behaviors to reduce anxiety.
Anxiety following a traumatic event.
Anxiety symptoms can be both emotional and physical, and they vary depending on the type of anxiety disorder. Here are some common symptoms:
Feelings of apprehension, dread, trouble concentrating, feeling tense.
Pounding heart, sweating, headaches, stomach upset, dizziness.
Sudden intense fear, chest pain, feeling of choking, fear of losing control.
Avoiding situations that trigger anxiety, which can limit daily activities.
This simple 4-7-8 breathing technique can help reduce anxiety in the moment. Click the circle to start.
Breathe in quietly through your nose for 4 seconds
Hold your breath for 7 seconds
Exhale completely through your mouth for 8 seconds
Anxiety disorders are highly treatable, yet only about 37% of those suffering receive treatment. Effective treatments include:
"After years of struggling with panic attacks, therapy taught me that I wasn't broken - I just needed to learn new ways to cope. The anxiety hasn't completely gone away, but now I have tools to manage it when it comes up."
If anxiety is interfering with your daily life, relationships, or work, it may be time to seek professional help. Consider reaching out to:
These trusted resources can provide more information and support for anxiety:
Information, resources, and support for anxiety disorders.
Visit WebsiteNormal anxiety is temporary and proportional to the situation, while an anxiety disorder involves excessive fear or anxiety that's persistent (typically lasting 6 months or more) and interferes with daily functioning. With normal anxiety, the feelings fade when the situation passes, but with an anxiety disorder, they may persist or occur without any obvious trigger.
Yes, anxiety often manifests physically. Common physical symptoms include rapid heartbeat, sweating, trembling, shortness of breath, chest tightness, nausea, dizziness, headaches, muscle tension, and fatigue. These symptoms occur because anxiety triggers the body's fight-or-flight response.
The timeline varies depending on the treatment and individual. Therapy (especially CBT) often shows benefits within 12-16 weeks. Medications may take 4-6 weeks to reach full effectiveness. Lifestyle changes can provide some immediate relief but typically show more significant results after several weeks of consistent practice. Most people experience gradual improvement rather than overnight changes.
Many people manage anxiety effectively without medication using psychotherapy (particularly CBT), lifestyle changes, and self-help strategies. However, for some individuals with severe anxiety, medication may be an important part of treatment. The best approach depends on the individual's specific situation and should be discussed with a mental health professional.
During a panic attack, try to: 1) Remember it will pass, 2) Focus on slow, deep breathing, 3) Ground yourself by noticing sensory details around you, 4) Don't fight the symptoms - accept they're temporary, 5) Use positive self-talk ("I can handle this"). If possible, move to a quiet space. After the attack, rest and be kind to yourself.