Everyday Stress or Anxiety Disorder? What You Need to Know
Worry. Nerves. Stress. Fear. Anxiety is everywhere right now – so prevalent that it is even the title of a song on the top 10 of the Hot 100. But as can happen with hot topics, sometimes the more we talk about it, the further we get from truly understanding it. So, what exactly is anxiety? How do we know if our anxiety has reached unhealthy levels? And most important, what do we do about it?
Anxiety at its roots is our response to stress, and we have survived as a species because of it. Healthy anxiety is called eustress, and you can think of this as positive stress. When you are in the face of a dangerous situation, your physical response to anxiety puts you in what is often referred to as “fight or flight,” with your nervous system immediately reacting to a threat to promote your safety. Anxiety is also a great problem-solver, with worrisome thoughts giving you the advantage of considering potential problems and developing solutions to ensure the best possible outcome. It helps you stay prepared and, from an evolutionary perspective, alive.
Healthy anxiety also serves as a powerful motivator in our daily lives. It drives us to be responsible – paying bills on time to keep those services running, meeting work deadlines to preserve positive professional relationships, and studying to achieve academic success. This same protective instinct encourages preventative health behaviors like proper nutrition, regular exercise, and routine medical checkups. Even our careful driving habits stem from this natural caution system. These are everyday examples that illustrate how appropriate levels of anxiety actually protect us, support our wellbeing, and contribute to a more fulfilling life.
While anxiety has been significant to our survival throughout our evolution, some of us experience such high levels of anxiety that it can disrupt our lives. The DSM-5 is the American Psychiatric Association’s guide to classifying and diagnosing mental health disorders, and it is what your healthcare provider uses to diagnose clinical anxiety. Some symptoms of clinical anxiety, called Generalized Anxiety Disorder according to the DSM-5, include the following:
Excessive worry and anxiety lasting for 6 months and impacting multiple aspects of your life
Difficulty controlling your worries
Restlessness
Irritability
Difficulty concentrating
Trouble sleeping
If you recognize these signs and symptoms of generalized anxiety disorder in yourself or a loved one, it is important to seek professional help. Cognitive behavioral therapy is an effective, evidence-based treatment for anxiety disorders. There are several ways to find a provider near you: use the “Find a Therapist” feature at psychologytoday.com; call your insurance company for a list of providers within your network; call your primary care physician for a referral; or conduct a web search of therapists in your area. If there is a more urgent concern related to your anxiety, you can call or text the national mental health crisis hotline (988), or the National Alliance on Mental Illness (NAMI) helpline at 1-800-950-NAMI (6264).
Anxiety can disrupt many areas of your life, including your health, relationships, job, and education. But the good news is that anxiety can be managed, and you can regain control to live a healthy and happy life. Here are some actions you can take to start reducing your anxiety today:
Identify your anxiety triggers. Knowing what is triggering your anxiety gives you a sense of control that allows you to feel you can manage your anxiety. Pay careful attention to what your worries focus on and what environment you’re in when you feel physical symptoms of anxiety (increased heart rate, sweat, nausea, tremors, etc.). Conversely, pay attention to what makes you feel the most peace and happiness. You’ll want to bring more of this into your life.
Eat healthy foods and stay physically active. Your body and your mind are aligned, and a healthy lifestyle helps to improve your mental health. Healthy foods and exercise are stress-reducers and can help you improve your mood when you’re feeling anxious.
Spend time in nature. Nature is powerful in reducing our stress. Make a point to spend some time outside to ground your mind and body. Put your bare feet in the grass, bury your toes in the sand, and even dance in the rain. Bonus points for spending time near or in the water, as the Blue Mind Theory suggests that being near, in, or even under water promotes a greater sense of relaxation and meditation.
Journal. Regular journaling helps you to organize and identify your thoughts and feelings. Not only is this a great way to get this information off your mind and onto paper, but reading your thoughts and feelings on paper can help you to identify patterns and triggers related to your anxiety. This is powerful information to bring into treatment with your provider.
Spend time with loved ones. Anxiety can cause us to want to isolate ourselves or shut down. It’s important that you don’t give in to this but rather spend time connecting with friends and family. Our social connections help us to stay balanced, especially in the face of anxiety.
Ultimately, all of us have experienced anxiety throughout our lives. It’s a universal human experience that connects us across cultures and generations. While 20% of us will experience clinical anxiety in our lifetime requiring professional treatment, even those with everyday anxiety can benefit from proactive management strategies.
And here’s the good news: There are plenty of resources available to support you and your loved ones to reduce your anxiety and get you back to feeling your best self. Whether it’s therapy, medication, lifestyle changes, or community support groups, the path to managing anxiety has never been more accessible.
Take the first step to managing your anxiety today. Your future self will thank you for it!