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After reading this article, you will have a better understanding as to what anxiety is, the facts and statistics surrounding these disorders, what are the triggers, signs, and symptoms, and how to cope with anxiety disorders.
What is Anxiety?
Experiencing occasional anxiety is a very normal part of life. In fact, almost everyone has experienced it several times in their lives. It is your body’s natural response to stress. We all have some sort of stress in our lives. Some people are better at coping with certain stresses than others. Anxiety is a feeling of fear or apprehension about what’s to come or the unknown, This could be the first day of high school or going to a completely new school. Perhaps you are attending your first day of college, or you have an exam to take. Or maybe you have to do that presentation at work. Whatever “it” is that is causing anxiety, it’ will most likely make you feel nervous or fearful., It is a matter when the mind is constantly overwhelmed or weighed down, among other strong emotions
Ones who suffer from anxiety, their minds are so cluttered with obsessive thoughts they likely realize are irrational, but which surge up so much that they feel intensely real. Trying to relate those feelings in spoken words can be difficult if not nearly impossible. When an individual has anxious, they might feel better trying to forget it as much as possible. So, asking them why they are anxious is the opposite of helpful. Try and understand if someone is attempting to describe their feelings. It is often difficult and it’s real.
Anxiety is one of the most pervasive mental health issues out there today. Trauma fears or worries can cause anxiousness, as can a number of mental health issues, personality types, and substances.
But if your feelings of anxiety are extreme, last for longer than six months, and are interfering with your life, you may have an anxiety disorder. In the case of a disorder, the feeling of fear may be with you all the time. It is intense and sometimes debilitating.
This type of anxiety may cause you to stop doing the things you enjoy. In extreme cases, you may stop hanging out with loved ones. You could stop driving your car and never leave home or never enter any mode of transportation. If left untreated, the anxiety will keep getting worse and affect your life in many different ways.
Watch this video to discover the 4 reasons why we should choose to embrace boredom. It can also be found on my Facebook Group page, or on my YouTube channel.
Types of Anxiety and Disorders:
These are just a few you might have heard of and are more familiar with (the following stats were pulled from the Anxiety and Depression Association of America, their links can be found within as well):
Generalized Anxiety Disorder (GAD)
- GAD affects 6.8 million adults
- 3.1% of the U.S. population
- yet only 43.2% are receiving treatment.
- Women are twice as likely to be affected as men.
- GAD often co-occurs with major depression.
Panic Disorder (PD)
- PD affects 6 million adults
- 2.7% of the U.S. population.
- Women are twice as likely to be affected as men.
Social Anxiety Disorder (SAD)
- SAD affects 15 million adults
- 6.8% of the U.S. population.
- SAD is equally common among men and women and typically begins around age 13.
- According to a 2007 ADAA survey, 36% of people with social anxiety disorder report experiencing symptoms for 10 or more years before seeking help.
Phobias
- Specific phobias affect 19 million adults
- 8.7% of the U.S. population.
- Women are twice as likely to be affected as men.
- Symptoms typically begin in childhood; the average age-of-onset is 7 years old.
- Obsessive-compulsive disorder (OCD) and posttraumatic stress disorder (PTSD) are closely related to anxiety disorders, which some may experience at the same time, along with depression.
Obsessive-Compulsive Disorder (OCD)
- OCD affects 2.2 million adults
- 1.0% of the U.S. population.
- OCD is equally common among men and women.
- The average age of onset is 19, with 25 percent of cases occurring by age 14.
- One-third of affected adults first experienced symptoms in childhood.
Post Traumatic Stress Disorder (PTSD)
- PTSD affects 7.7 million adults
- 3.5% of the U.S. population.
- Women are more likely to be affected than men.
- Rape is the most likely trigger of PTSD: 65% of men and 45.9% of women who are raped will develop the disorder.
- Childhood sexual abuse is a strong predictor of lifetime likelihood for developing PTSD.
Major Depressive Disorder (MDD)
- The leading cause of disability in the U.S. for ages 15 to 44.3.
- MDD affects more than 16.1 million American adults
- 6.7%of the U.S. population age 18 and older in a given year.
- While the major depressive disorder can develop at any age, the median age at onset is 32.5 years old.
- More prevalent in women than in men
Persistent Depressive Disorder
- A form of depression that usually continues for at least two years.
- Affects approximately 1.5 percent of the U.S. population age 18 and older in a given year. (about 3.3 million American adults).
- Only 61.7% of adults with MDD are receiving treatment.
- The average age of onset is 31 years old.
What Are Some of The Signs, or Symptoms of Anxiety?
Here are a few common anxiety signs and symptoms, but are not limited to:
- Palpitations
- Sweating
- Trembling
- Shortness of breath
- Sense of choking
- Chest pain
- Nausea or another stomach upset
- Dizziness
- A feeling of being detached from the world (derealization)
- Being unable to think, feeling as if the mind has gone blank
- Irrational fear of dying
- Numbness or tingling
- Chills or hot flashes
Here Are a Few Triggers that Can Lead to Anxiety:
Per the Mayo Clinic, these factors may increase your risk of developing an anxiety disorder:
- Trauma. Children who endured abuse or trauma or witnessed traumatic events are at higher risk of developing an anxiety disorder at some point in life. Adults who experience a traumatic event also can develop anxiety disorders.
- Stress due to an illness. Having a health condition or serious illness can cause significant worry about issues such as your treatment and your future.
- Stress buildup. A big event or a buildup of smaller stressful life situations may trigger excessive anxiety — for example, an injured family member or loved one, divorce, financial issues, relationship issues, work stress, taking exams, etc…
- Personality. People with certain personality types are more prone to anxiety disorders than others are.
- Other mental health disorders. People with other mental health disorders, such as depression, often also have an anxiety disorder.
- Having blood relatives with an anxiety disorder. Anxiety disorders can be hereditary.
- Drugs or alcohol. Drug or alcohol use or misuse or withdrawal can cause or worsen anxiety.
9 Ways To Cope With Anxiety or an Anxiety Disorder:
There’s no way to predict for certain what will cause someone to develop an anxiety disorder, but you can take steps to reduce the impact of symptoms if you’re anxious.
Stay active:
Participate or volunteer for activities you find joy in that make you feel good about yourself or the practice of self-love. Try to engage and enjoy social interaction and caring relationships. This can assist in lessening your worries.
Just Breathe:
The next time your anxiety starts to take you out of the present, regain control by sitting down and taking a few deep breaths. Simply stopping and breathing can help restore a sense of personal balance and bring you back to the present moment. Practice this simple breathing technique:
- Begin by getting into a comfortable seated position.
- Close your eyes and inhale slowly through your nose. Follow this inhalation with a deep exhalation.
- Continue to breathe deeply and fully, in and out of your nose. Allow your breath to be a guide to the present.
- Use the mantra, “Be Present” as you breathe. With each breath in, think to yourself “be” and with each breath out, focus on the word “present.”
You can try meditation. Learning to quiet your mind can be a helpful skill, both for navigating stressful daytime periods and for falling asleep at night. If you’ve never tried it, start with as little as a couple of minutes of sitting quietly and focusing on your inhale and exhale. You can also explore apps that will help guide you.
Sleep, Sleep, Sleep and Repeat:
At some point, it’s hard to tell whether you’re having trouble sleeping because you’re anxious, or you’re anxious because you can’t sleep. The answer maybe both. It’s a two-way street: Stress and anxiety can cause sleeping problems, or worsen existing ones. But lack of sleep can also cause an anxiety disorder.
If you need some insight on the importance of sleep for your health and well being, click here. Sleep is not just important for fending off anxiety, it is necessary for your body to recuperate, is needed to make sound decisions, and sleep has many more qualities.
Document and Sort Out Your Thoughts:
Some people find comfort in writing their thoughts down when an anxiety attack is approaching. Others may feel better recording them verbally may through recording or talking with someone. It is up to you to find out what works for you. Perhaps you can blog or use YouTube to records your thoughts and use them to help others. I chose to blog 🙂
Attempt to Learn and Understand What is Causing Your Anxiety:
This could be solved by doing the above, documenting and sorting through your thoughts. Knowing what causes your anxiety’s signs and symptoms will make you more aware of the triggers you might try to avoid. Or, perhaps when you know what your triggers are, this will alert you to try different coping mechanisms in which will conquer your anxiety concerns.
Have You Tried Aromatherapy?
Whether they’re in oil form, incense, or a candle, scents like lavender, chamomile, and sandalwood can be very soothing.
Aromatherapy is thought to help activate certain receptors in your brain, potentially easing anxiety.
Get help early:
Anxiety, like many other mental health conditions, can be harder to treat if you wait. Some anxiety you can handle and care for without professional help. However, keep in mind, if you are not capable of ridding anxiety, there is nothing wrong with getting help. Therapy is a good place to start. To learn more about therapy click here.
Deal With Your Anxiety:
One form of anxiety is phobias. I know people who have phobias of spiders, snakes, heights. Me, super afraid of heights!
So here is a thought…face them. I used to be so afraid of heights, but I refused to let it stop me from repelling, rock climbing, etc. Am I still afraid of heights? Hell yes, but I tackle the problem head-on and am getting better.
Check out my article on Vulnerability and Courage. You might find it helpful in assisting with coping with your phobias.
Avoid alcohol or drug use:
Alcohol and drug use can cause or worsen anxiety. Guess what? for some caffeine can do the same. If you have an addiction to any of these substances, quitting can make you anxious. However, on the flip side, anxiety can also drive you to use these substances. If you can’t quit on your own, see your doctor or find a support group to help you
Anxiety is a common issue that seems to be increasing at an alarming rate. If you understand what anxiety is and how to conquer or cope with it, you are on your way to controlling your anxiety or anxiety disorder. Use this article as a guideline to know the triggers, signs, and symptoms of anxiety and its disorders. Follow the coping mechanisms and lead your way to success.
Take care of yourself and Think Me First!
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