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Reviewed by Anxiety is a complex and often overwhelming response to perceived threats, both real and imagined. It stems from the brain’s automatic fear response, triggering a fight-or-flight reaction to danger.
This emotional state involves a combination of cognitive, physical, and emotional responses to anticipated situations, which can be persistent and disabling, making everyday life challenging. Anxiety disorders are the most common mental health concerns in the U.S., affecting over 40 million adults.
Despite the prevalence of anxiety disorders, many individuals wonder about their treatment options. Should they seek therapy, try medication, or combine both approaches? If you’re struggling with anxiety, keep reading to learn more about effective strategies for managing your anxiety and improving your well-being.
Table Of Contents:
Anxiety Disorders Overview
Anxiety disorders are a group of mental health conditions marked by persistent and excessive fear, worry, and a variety of physical symptoms. These include heart palpitations, shortness of breath, dizziness, and a sense of impending doom.
They often emerge in early adulthood and are associated with dysfunction in the brain’s fear-processing circuits. This dysfunction causes individuals to perceive danger even when none exists, leading to anticipatory anxiety, panic attacks, and avoidance behaviors that can severely impact daily life.
Anxiety disorders can manifest in several forms, each with its distinct characteristics, including:
- Generalized anxiety disorder (GAD) causes excessive worry about everyday events or activities.
- Panic disorders are marked by recurrent, unexpected panic attacks with intense bouts of fear.
- Social anxiety disorder causes intense fear about being judged or scrutinized in social situations.
- Specific phobias cause fear of particular objects, creatures, or situations, such as spiders or heights.
- Obsessive-compulsive disorder (OCD) causes persistent and intrusive thoughts (obsessions).
- Post-traumatic stress disorder (PTSD) occurs after experiencing/witnessing a traumatic event.
- Separation anxiety disorder involves excessive fear of being separated from a loved one.
A combination of genetic factors, environmental influences, and epigenetic relationships influences the risk of developing anxiety disorders.
Anxiety disorders are often present as dual diagnosisโmeaning people may experience other mental health conditions simultaneouslyโ particularly depression. This comorbidity tends to intensify symptoms, complicating treatment and increasing the clinical burden on patients.
Symptoms of Anxiety
According to the Diagnostic and Statistical Manual of Mental Disorders (DSM-5), anxiety is described explicitly as excessive worry and apprehensive expectations that occur more days than not for at least six months.
This worry is often related to various events or activities, such as work, school performance, or other day-to-day concerns. To meet the criteria for an anxiety disorder, the anxiety and worry must be accompanied by at least three or more of the following six symptoms:
- Restlessness or feeling on edge
- Easily fatigued
- Difficulty concentrating or mind going blank
- Irritability
- Muscle tension
- Sleep disturbance (difficulty falling or staying asleep or restless sleep)
What Causes Anxiety?
Anxiety is a natural and protective response to stress or perceived threats. It triggers the body’s โfight or flightโ reaction, preparing us to face challenges or escape danger.
However, for some people, this response becomes exaggerated or persistent, leading to anxiety disorders. The causes of anxiety are complex and can involve a combination of biological, psychological, and environmental factors. Here are some common contributors to anxiety:
Genetic Factors
Research suggests that anxiety disorders can run in families, indicating a genetic predisposition. If a close family member has an anxiety disorder, there is a higher likelihood of developing one yourself. Specific genes may affect the brain’s response to stress, leading to an increased vulnerability to anxiety.
Brain Chemistry and Structure
Anxiety is linked to imbalances in brain chemicals, such as neurotransmitters like serotonin, dopamine, and gamma-aminobutyric acid (GABA).
These chemicals help regulate mood and stress responses. Abnormalities in these systems can lead to heightened anxiety. Additionally, structural differences in the brain, particularly in areas like the amygdala (which processes fear) and the prefrontal cortex (which regulates emotions), may contribute to anxiety disorders.
Trauma and Stressful Life Events
Past traumatic experiences, such as abuse, accidents, or the death of a loved one, can lead to long-lasting anxiety. Post-traumatic stress disorder (PTSD) is a type of anxiety disorder that often develops after experiencing or witnessing a traumatic event.
Similarly, ongoing stress from life events like work pressures, financial difficulties, or relationship problems can trigger or worsen anxiety symptoms.
Environmental Factors
Environmental stressors, such as living in a high-stress environment, exposure to violence, or a chaotic family dynamic, can contribute to the development of anxiety disorders. Chronic stress, lack of social support, and environmental instability can all create an atmosphere that fosters anxiety.
Health Conditions and Substance Use
Certain physical health conditions, such as heart disease, thyroid problems, or respiratory disorders, can mimic or contribute to anxiety symptoms.
Additionally, substance abuse, including alcohol, drugs, or even caffeine, can exacerbate anxiety. Withdrawal from substances like alcohol or drugs can also trigger intense anxiety and panic symptoms.
Chronic Illness and Pain
Living with a chronic illness or ongoing physical pain can lead to heightened anxiety. The constant concern about health or the impact of pain on daily life can create a sense of uncertainty, fear, and worry, contributing to anxiety disorders.
5 Anxiety Treatment Options
Fortunately, since anxiety disorders are the most common mental illness, they can be effectively treated with various approaches.
The primary treatment options are psychological therapy, pharmacotherapy, or a combination of both. Each approach is tailored to the individual’s needs, providing relief and helping to restore a sense of balance and control.
Here are five effective treatment options:
Cognitive Behavioral Therapy (CBT)
Cognitive behavioral therapy (CBT) is a widely used and highly effective form of therapy for anxiety and is regarded as psychotherapy with the highest level of evidence. It focuses on identifying and changing negative thought patterns and behaviors that contribute to anxiety.
By learning to challenge irrational fears and develop healthier coping mechanisms, individuals can reduce their anxiety levels over time. CBT helps patients break the cycle of anxiety by promoting more rational thinking and offering practical tools for managing stress.
Exposure Therapy
This type of CBT involves gradually and safely exposing individuals to the situations or objects that trigger their anxiety. The goal is to desensitize the person to these triggers, reducing the fear response over time. This technique has proven to be effective for conditions like specific phobias, social anxiety, and post-traumatic stress disorder (PTSD).
Anti Anxiety Medication
Medications can be effective for individuals with severe anxiety symptoms or those who struggle to manage anxiety through therapy alone. Commonly prescribed medications for anxiety include:
- SSRI antidepressants are considered first-line drugs for anxiety as they help regulate serotonin levels in the brain.
- SNRIs work similarly to SSRIs but target norepinephrine, further enhancing their effectiveness.
- Benzodiazepine medication provides rapid relief from acute anxiety by inducing a calming effect.
- Beta-blockers are often used to address physical symptoms, such as rapid heartbeat and trembling.
Additional medications, such as pregabalin, tricyclic antidepressants, buspirone, and moclobemide, may be prescribed depending on the individualโs needs.
After achieving remission, it is generally recommended to continue medications for 6 to 12 months to prevent relapse and ensure sustained improvement. However, some of these medications, such as benzodiazepines, are not recommended for long-term use due to their potential for dependence and are typically reserved for short-term management.
Mindfulness and Relaxation Techniques
Self-management techniques like mindfulness, deep breathing exercises, and progressive muscle relaxation can help calm the body and mind during periods of anxiety.
Mindfulness involves focusing on the present moment without judgment, which can reduce rumination and excessive worry. Practicing these techniques regularly can help individuals manage anxiety in everyday situations and prevent symptoms from escalating.
Lifestyle Changes and Self-Care
Lifestyle changes like regular physical activity, a balanced diet, and adequate sleep can significantly reduce anxiety.
Exercise helps release endorphins and other chemicals that improve mood and reduce stress. Regular sleep and healthy eating habits can also positively impact mental health. Additionally, reducing alcohol consumption and caffeine can help minimize anxiety symptoms.
Finding Anxiety Treatment Near Me
Anxiety can overwhelm your daily life, making it harder to take the first steps toward finding treatment. To help you navigate this process, weโve compiled practical tips to guide you in locating the right support and care near you.
- Use online directories or platforms like Psychology Today to locate licensed therapists and counselors in your area.
- Review your health insurance plan to find in-network rehab, therapy or medication providers.
- Ask friends, family, or your primary care doctor for trusted referrals.
- Consider online therapy or virtual consultations if in-person visits arenโt convenient.
- Look into local mental health clinics, support groups, or nonprofit organizations offering affordable services.
- Check patient feedback and ratings to judge the quality of care from potential providers.
- Ensure the provider has experience in treating anxiety or uses evidence-based approaches like CBT.
- Meet with potential providers to discuss your needs and see if their approach aligns with your goals.
Improve Your Mental Health, Get Therapy
Anxiety disorders are among the most common mental health conditions, but they are also highly treatable. Individuals can effectively reduce symptoms and improve their well-being with Cognitive Behavioral Therapy (CBT), medication, or a combination of both.
You donโt have to live with the constant weight of anxiety. If youโre experiencing symptoms of an anxiety disorder, reach out to a healthcare provider or consider contacting a local rehab center if substance abuse is also present. Early diagnosis and treatment are crucial to managing symptoms and preventing further challenges.
People Also Ask
How to get rid of anxiety?
Managing anxiety involves therapy (e.g., CBT), lifestyle changes like exercise, relaxation techniques, and, if needed, medication. Combining these approaches can help reduce symptoms and improve overall well-being.
What causes anxiety attacks?
Anxiety attacks stem from excessive stress, fear, or specific triggers, like phobias or trauma. They involve sudden, intense fear accompanied by physical symptoms, often linked to overactive brain circuits responding to perceived threats.
What is the first choice treatment for anxiety?
The first-choice treatment is Cognitive Behavioral Therapy (CBT), often combined with Selective Serotonin Reuptake Inhibitors (SSRIs) or Serotonin-Norepinephrine Reuptake Inhibitors (SNRIs) for moderate to severe cases.
Page Sources
- National Alliance on Mental Illness. (2024, August 9). Anxiety Disorders | NAMI. NAMI. https://www.nami.org/about-mental-illness/mental-health-conditions/anxiety-disorders/
- Chand, S. P., & Marwaha, R. (2023, April 24). Anxiety. StatPearls - NCBI Bookshelf. https://www.ncbi.nlm.nih.gov/books/NBK470361/
- Penninx, B. W., Pine, D. S., Holmes, E. A., & Reif, A. (2021). Anxiety disorders. The Lancet, 397(10277), 914โ927. https://doi.org/10.1016/s0140-6736(21)00359-7
- Substance Abuse and Mental Health Services Administration (US). Table 3.15, DSM-IV to DSM-5 Generalized Anxiety Disorder Comparison - Impact of the DSM-IV to DSM-5 Changes on the National Survey on Drug Use and Health - NCBI Bookshelf. https://www.ncbi.nlm.nih.gov/books/NBK519704/table/ch3.t15/
- Ahmadzadeh, Y. I., et al. (2019). Anxiety in the family: a genetically informed analysis of transactional associations between mother, father and child anxiety symptoms. Journal of Child Psychology and Psychiatry, 60(12), 1269โ1277. https://doi.org/10.1111/jcpp.13068
- Nuss, P. (2015). Anxiety disorders and GABA neurotransmission: A disturbance of modulation. Neuropsychiatric Disease and Treatment, 11, 165. https://doi.org/10.2147/NDT.S58841
- Bandelow, B., Michaelis, S., & Wedekind, D. (2017). Treatment of anxiety disorders. Dialogues in Clinical Neuroscience, 19(2), 93. https://doi.org/10.31887/DCNS.2017.19.2/bbandelow