Occasional anxiety is a normal part of life. Many people worry about things such as health, money, or family problems. However, anxiety disorders involve more than temporary worry or fear. For people with an anxiety disorder, the anxiety does not go away and can worsen over time. The symptoms can interfere with daily activities such as job performance, schoolwork, and relationships.

There are several types of anxiety disorders, including generalized anxiety disorder, panic disorder, social anxiety disorder, and various phobia-related disorders.

What are the Signs and Symptoms of Anxiety?

Generalized Anxiety Disorder (GAD)

Generalized anxiety disorder usually involves a persistent feeling of anxiety or dread, which can interfere with daily life. It is not the same as occasionally worrying about things or experiencing anxiety due to stressful life events. People living with GAD experience frequent anxiety for months, if not years.

Symptoms of GAD include:

• Feeling restless, wound-up, or on edge

• Being easily fatigued

• Having difficulty concentrating

• Being irritable

• Having headaches, muscle aches, stomachaches, or unexplained pains

• Difficulty controlling feelings of worry

• Having sleep problems, such as difficulty falling or staying asleep

Panic Disorder

People with panic disorder have frequent and unexpected panic attacks. Panic attacks are sudden periods of intense fear, discomfort, or a sense of losing control, even when there is no clear danger or trigger. Not everyone who experiences a panic attack will develop panic disorder.

During a panic attack, a person may experience:

• Pounding or racing heart

• Sweating

• Trembling or tingling

• Chest pain

• Feelings of impending doom

• Feelings of being out of control

Social Anxiety Disorder

Social anxiety disorder is an intense, persistent fear of being watched and judged by others. For people with social anxiety disorder, the fear of social situations may feel so intense that it seems beyond their control. This fear may interfere with daily activities like going to work or attending school.

People with social anxiety disorder may experience:

• Blushing, sweating, or trembling

• Pounding or racing heart

• Stomachaches

• Rigid body posture or speaking with an overly soft voice

• Difficulty making eye contact or being around people they don’t know

• Feelings of self-consciousness or fear that people will judge them negatively

Phobia-Related Disorders

A phobia is an intense fear of—or aversion to—specific objects or situations. The fear people with phobias feel is out of proportion to the actual danger caused by the situation or object.

People with a phobia may:

• Have irrational or excessive worry about encountering the feared object or situation

• Take active steps to avoid the feared object or situation

• Experience immediate intense anxiety upon encountering the feared object or situation

• Endure unavoidable objects and situations with intense anxiety

Types of phobias include:

• Specific phobias (e.g., fear of flying, heights, certain animals)

• Social anxiety disorder (fear of social situations)

• Agoraphobia (fear of open or enclosed spaces, public transportation, or being outside of home alone)

• Separation anxiety disorder

• Selective mutism

Risk Factors for Anxiety

Both genetic and environmental factors contribute to the risk of developing an anxiety disorder. Common risk factors include:

• Shyness or distress in new situations during childhood

• Exposure to stressful or negative life events

• Family history of anxiety or other mental disorders

• Physical health conditions like thyroid problems or heart arrhythmia

How is Anxiety Treated?

Anxiety disorders are treated through psychotherapy, natural remedies, lifestyle changes, or a combination of these approaches. Treatment plans should be tailored to individual needs.

Psychotherapy

Cognitive Behavioral Therapy (CBT) is a widely used psychotherapy method for treating anxiety. It helps people learn different ways of thinking and reacting to reduce anxiety.

Exposure Therapy is a specific type of CBT that involves confronting the fears associated with an anxiety disorder to help people engage in activities they've been avoiding.

Acceptance and Commitment Therapy (ACT) is another option that uses mindfulness and goal-setting strategies to reduce discomfort and anxiety.

Natural Remedies and Supplements

Many people find relief from anxiety symptoms through natural remedies and supplements. Here are some commonly used options:

• Ashwagandha: An adaptogenic herb known for reducing stress and anxiety by balancing cortisol levels.

• L-Theanine: An amino acid found in green tea that promotes relaxation without drowsiness.

• Magnesium: This mineral plays a role in regulating stress and anxiety. Magnesium supplements can help calm the nervous system.

• CBD Oil: Derived from the hemp plant, CBD has been shown to reduce anxiety and improve sleep quality in some people.

• Lavender: Both the scent and supplements made from lavender have calming properties and can reduce anxiety symptoms.

• Valerian Root: Often used as a natural sleep aid, valerian root can also ease anxiety and stress.

• Omega-3 Fatty Acids: Found in fish oil, omega-3 supplements help support brain health and can reduce anxiety symptoms.

• Chamomile: This herb is commonly used to calm nerves and promote relaxation.Support Groups & Stress Management

Joining a self-help or support group can help some people with anxiety. Additionally, stress management techniques like exercise, mindfulness, and meditation can further reduce symptoms.