About Your Mental Health
Is Your Anxiety Normal Or A Sign Of Something More Serious
4 min Read Time
Its normal to feel anxiety from time to time. Maybe youre nervous about speaking in public, worried about a health issue or concerned about your finances. As troubling as it can be, occasional angst is not harmful. In fact, it can actually be helpful, serving as the motivation you need to tackle new challenges.
However, too much anxiety isnt healthy. It could also be a warning sign of an anxiety disorder or another medical condition that needs treatment, according to Christina Lynn, MD, medical director of one of HCA Healthcares behavioral health units. We spoke with Dr. Lynn about anxiety, and she offered some insight on whats normal, whats excessive and when it may be a red flag for a serious health issue.
Q: Is it normal to experience bouts of anxiety?
A: Yes, anxiety is a normal response that everyone experiences. Its actually part of what drives people. If we didnt have anxiety, you wouldnt be as motivated to do things. It makes you take that extra step, to dress up a little bit more nicely and make a good first impression. It’s a normal response to stressful events and change. I would actually be more concerned if someone did not have anxiety when coping with change.
Q: At what point does anxiety start to become a problem?
Q: Are there different types of anxiety disorders?
A: Yes, there are many different anxiety disorders.
Q: Do anxiety disorders also cause physical symptoms?
Q: How are anxiety disorders treated?
Help How Do I Control My Anxiety Attacks And Avoid Making A Scene
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Dear Friend,
I have anxiety attacks and I dont know how to control them. How do I stop myself from making a scene when I have an attack in public?
Signed, Anxious
Dear Anxious,
We are worried about you. Anxiety is normal, but attacks are a much more severe medical condition.
While we can give you some advice, the truth is that you must see a doctor. In a situation like this, providing good, helpful feedback is tough if you havent met or examined a person. However, a formal assessment with a medical professional can help you figure out more about your situation and identify any underlying causes or physical conditions you may have that contribute to your attacks. A doctor can also give you better-tailored advice to your needs.
In the meantime, here are some first aid tips for handling an anxiety attack:
– Remind yourself that the symptoms you are experiencing are caused by anxiety and that youre not in any real danger. Keep doing things instead of distracting yourself if you confront your fears, you give yourself a chance to realise that nothing bad will happen.
Youve got this, Friend of a Friend
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Engage In Regular Exercise
Getting regular exercise can help you take the edge off anxiety symptoms or prevent them from developing in the first place.
Aerobic exercise, or the kind that gets your heart rate up, is particularly helpful. Walking, running, swimming, or cycling for at least 20 minutes most days of the week can help ease state anxiety and trait anxiety .
Ways To Treat Your Anxiety
The first step when it comes to treating anxiety is to take care of yourself. There are many healthy habits you can include in your daily life such as:
- maintaining a healthy social support network
- be physically active
- getting 8 hours of sleep per night
- Relaxation techniques such as meditating or doing yoga
- avoiding alcohol, caffeine, and nicotine
If you are still feeling anxious, your doctor can help you find ways to cope with your symptoms. Treatment usually includes therapy alone. But, if symptoms persist, your doctor may prescribe prescription medications as well.
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If You Cant Sleep Get Up
Insomnia is frustrating, but lying in bed and trying to get to sleep is only going to make you feel worse. If you cant get back to sleep within 20 minutes, get up.
Some people get a sleep phobia where they get fixated on not being able to get to sleep, which can become a big anxiety worry, Lidbetter says. If you cant go to sleep, get up and do something else. Reading can be therapeutic or you could practise mindfulness.
Anxiety UK has a strong partnership with the Headspace people, which is a great app and something you can just practise which is relatively easy to do. It just sets the scene for a restful nights sleep because it calms down your sympathetic nervous system and puts you into relaxation mode.
Does Alcohol Make Anxiety Worse
Moping is a mistake that is easy to ignore and that also makes anxiety worse. But it is not the only one. For example, many people find that they feel “calmer” and more relaxed when they drink alcohol. But alcohol only numbs you to anxiety in the moment rather than providing any type of cure.
While alcohol may numb your anxiety, it also weakens your ability to cope with stress. Your mind expects alcohol to be the tool you use to take it away, and you become less likely to be able to reduce anxiety without it. Because alcohol also causes illness, dehydration, poor decision making and sleeplessness, it ends up creating more anxiety than it helped.
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Signs Of Specific Anxiety Disorders
There are many types of anxiety disorders. Each one has its own telltale symptoms and behaviors. Here are a few signs of severe anxiety that are related to specific anxiety disorders:
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Compulsions: Doing something over and over again is called a compulsion. People with obsessive-compulsive disorder use compulsions to control anxious thoughts.
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Flashbacks: Reliving a traumatic experience in thoughts is called a flashback. People with post-traumatic stress disorder have flashbacks of traumatic events.
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Panic attacks: A panic attack is a sudden feeling of terror. It is often accompanied by physical symptoms, such as a rapid heartbeat and light-headedness. Panic attacks are the main sign of panic disorder.
So My Main Takeaway Point Is This:
If your anxiety is getting worse at night, the main point is to just know and understand that no matter how hard it is for you now and no matter how badly youre feeling now and how uncomfortable youre feeling day, in the light of day, it absolutely will feel much better than what it does right now.
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What Else Should I Ask My Healthcare Provider
If you have an anxiety disorder, ask your provider:
- Whats the best treatment for me?
- Do I need medication? What type?
- How long should I take medication?
- What type of psychotherapy will work best?
- What else can I do to manage my symptoms?
- What other conditions am I at risk for?
A note from Cleveland Clinic
An anxiety disorder can make it difficult to get through your day. Anxiety disorder symptoms include feelings of nervousness, panic and fear. You may also have physical symptoms such as sweating and a rapid heartbeat. But you dont need to live like this. Several effective anxiety disorder treatments are available. Talk to your healthcare provider to figure out your diagnosis and the best treatment plan. Often, treatment combines medications and therapy. Anti-anxiety medications and antidepressants, together with CBT, can help you feel your best.
Last reviewed by a Cleveland Clinic medical professional on 12/17/2020.
References
How Do I Know If I Have Anxiety Or Heart Problems
Most people, especially those who suffer from frequent panic attacks usually find it difficult to determine whether they are suffering from a genuine heart problem or whether anxiety is the cause of the problem.
There are multiple ways to know if the heart issue that you have is caused by anxiety or not.
First, if your blood pressure increases after a panic attack, then the heart problem is caused by anxiety.
Your heartbeat can also help you determine if you have anxiety or a genuine heart problem.
When anxiety is the trigger of the problem, your heart rate will rise steadily as opposed to suddenly.
On the other hand, if you have a genuine heart problem, your heartbeat will rise steadily.
We all experience some feelings of anxiety at some point in our lives.
For example, you may feel anxious about going for a medical test, sitting for an exam, or going for a job interview. During times like these, feeling anxious is perfectly normal.
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Why Does It Matter
Did you know that 76% of Americans encountered stress or anxiety issues in the past year alone?Unfortunately, the seriousness of conditions like stress, anxiety, and depression is often understated â these issues can manifest into physical symptoms if not treated properly.Sensa is built to help you through whatever mental health issues affect you most. From burnout to procrastination, ADHD to anxiety, and everything in between.
Dont Let Anxiety Impact Your Recovery
Stress and anxiety are normal parts of life. However, chronic worry can have a detrimental effect on your physical, emotional and mental well-being, especially if you struggle with addiction. If you need help, 7 Summit Pathways is here for you.
We understand that issues like anxiety or depression often serve as catalysts for addiction. Our team of interdisciplinary specialists addresses not only the addiction but also any underlying conditions that may have triggered your substance use.
Dont let anxiety or addiction leave you feeling hopeless. Contact 7 Summit Pathways or schedule an appointment with a caring member of our team to learn more.
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Phobias And Irrational Fears
A phobia is an unrealistic or exaggerated fear of a specific object, activity, or situation that in reality presents little to no danger. Common phobias include fear of animals , fear of flying, and fear of needles. In the case of a severe phobia, you might go to extreme lengths to avoid the object of your fear. Unfortunately, avoidance only strengthens the phobia.
How Is Irritable Bowel Syndrome Related To Anxiety Disorders
Some people feel the effects of stress in their stomachs. People with IBS have uncomfortable problems with digestion, including stomach pain, constipation and diarrhea. They also frequently have anxiety and depression, which can make symptoms worse.
The connection between IBS and anxiety comes from the nervous system partly controlling the colon. The nervous systems response to stress may affect the stomach. Among people who get treated for IBS, anywhere from 50% to 90% may also have an anxiety disorder or depression. Treatment for IBS may include stress management and psychotherapy to relieve symptoms.
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Okay But What If I Feel Anxious Like *every* Morning
If you wake up feeling anxious most days, itd be wise to get in touch with a therapist. Consistent anxietyno matter what time of day it shows upcan point to generalized anxiety disorder , Wallace notes.
And its normal for GAD to show up at consistent times. Some people who have GAD may feel anxious only in the mornings. Typically, its right before people go to bed and when they wake up in the morning, Wallace says. Ive also had people report that those are the worst times .
Why? Having anxiety in the morning tends to interfere with your mood and attitude for the day to come, and having anxiety right before bed can interfere with sleep and then also set you up to still feel on edge when you rise. Your anxiety may also dissipate as the day goes on.
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What Is A Panic Disorder
If you have a panic disorder, you get intense, sudden panic attacks. These attacks often feature stronger, more intense feelings than other types of anxiety disorders.
The feelings of terror may start suddenly and unexpectedly or they may come from a trigger, like facing a situation you dread. Panic attacks can resemble heart attacks. If theres any chance youre experiencing a heart attack, go to the emergency room. Its better to err on the side of caution and have a healthcare professional check you.
During a panic attack, you may experience:
- Feeling of choking, which can make you think youre having a heart attack or going crazy.
Panic attacks are very upsetting. People with panic disorder often spend a lot of time worrying about the next panic attack. They also try to avoid situations that might trigger an attack.
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How Do Anxiety Disorders Affect Children
Its normal for children to feel some amount of anxiety, worry or fear at certain points. For example, a child may feel scared of a thunderstorm or barking dog. A teenager might get anxious about an upcoming test or school dance.
But sometimes, children approach these situations with overwhelming dread or they cant stop thinking about all the fears tied to one of these events. It may seem that none of your comforts help. These children often get stuck on their worries. They have a hard time doing their daily activities, like going to school, playing and falling asleep. Theyre extremely reluctant to try something new.
When thinking about your childs anxiety levels, getting stuck is key. It separates the regular worries of childhood from an anxiety disorder that needs professional help. If the anxiety or worry interferes with your childs ability to function, it may be time to seek help
Why Anxiety Can Be Worse In The Morning
Three women explain why they feel more anxious earlier in the day.
Lets face it: anxiety can occur at any time of day and, when it does, it can be the actual worst. But for some, anxiety has a particular habit of rearing its ugly head in the mornings.
At the start of a new day, its easy for the mind to ruminate on whats ahead and become overwhelmed with negative thoughts about what you need to achieve that day. This can leave us with a sinking feeling and a high level of anxiety, says Dr Elena Touroni, a Consultant Psychologist and co-founder of Londons The Chelsea Psychology Clinic.
And it turns out theres a scientific reason why anxiety can be so common in the morning for some. For most people, the stress hormone cortisol is highest in the first hour upon waking, helping us to stay alert and focused in the morning, says Elena. However, going to bed feeling anxious can cause cortisol levels to spike too early, which might lead you to wake up with a racing mind. Blood sugar levels are also lower first thing in the morning, which cantrigger anxiety for those who are prone to it.
Here, three women whose anxiety was worst in the morning explain why it happened, and how theyve learned to cope.
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How Are Anxiety Disorders Diagnosed
If you have symptoms of an anxiety disorder, talk to your healthcare provider. Theyll start with a complete medical history and physical examination.
There are no lab tests or scans that can diagnose anxiety disorders. But your provider may run some of these tests to rule out physical conditions that may be causing symptoms.
What Are Anxiety Disorders
Anxiety is a normal emotion. Itâs your brainâs way of reacting to stress and alerting you of potential danger ahead.
Everyone feels anxious now and then. For example, you may worry when faced with a problem at work, before taking a test, or before making an important decision.
Occasional anxiety is OK. But anxiety disorders are different. Theyâre a group of mental illnesses that cause constant and overwhelming anxiety and fear. The excessive anxiety can make you avoid work, school, family get-togethers, and other social situations that might trigger or worsen your symptoms.
With treatment, many people with anxiety disorders can manage their feelings.
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Write Down Your Greatest Fears
Writing down what you fear the most helps you to know what you are dealing with. Knowing the problem helps you to work on getting a solution. You cannot solve a problem you do not know about.
For instance, have a to-do list of how you gonna pay off a nagging loan, pay your childrens school fees and upkeep, investment, retirement plans etc. These are just the common issues that can cause morning anxiety.
Once you have written down your pressing issues, learn to solve each problem one at a time. Having a problems checklist creates motivation to move on. Once you solve an issue just tick the checklist. A feeling of progress reduces the chances of morning anxiety.
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