Anxiety: Symptoms, Causes & How to Feel Better

What Is Anxiety and Why Does It Happen?

Anxiety is the body's automatic response to perceived threats, triggering the release of stress hormones that prepare you for "fight or flight." This evolutionary mechanism causes physical sensations like racing heart, rapid breathing, and muscle tension. While deeply uncomfortable, anxiety itself is not dangerous and will always pass.

Anxiety is what happens in your body when you perceive a threat. It is an automatic reaction that cannot be controlled by willpower alone. The threat may be something you fear, something you have experienced before, or simply worrying thoughts. Anxious thoughts can trigger the same physical response in the body as an actual threat.

When anxiety occurs, your brain's alarm system (the amygdala) signals danger and releases stress hormones including adrenaline and cortisol. These hormones cause your heart to beat faster, your breathing to quicken, and your muscles to tense up. This is your body rapidly gathering energy in case you need to flee or defend yourself.

This extra energy is useful when facing real danger. However, when the threat exists only in your mind, it can be difficult to understand why you feel the way you do. This confusion can make the experience even more frightening. Understanding that anxiety is a normal, protective mechanism can help reduce some of the fear surrounding it.

Anxiety is a temporary reaction

An important thing to understand about anxiety is that it is always a temporary reaction. The body cannot sustain the stress response indefinitely. After the initial surge of stress hormones, your body's calming system (the parasympathetic nervous system) gradually takes over and returns you to a balanced state.

Because the anxiety experience is so unpleasant, it is natural to want to avoid it. However, trying to avoid anxiety often paradoxically makes it stronger over time. Learning to tolerate and work through anxiety, rather than flee from it, is a central component of effective treatment.

Why some people experience more anxiety

Everyone can experience anxiety occasionally, but some people experience it more frequently or intensely than others. Approximately one in ten people has anxiety severe enough to significantly impact their daily life. Several factors influence individual differences in anxiety:

• Genetic factors: Research shows that anxiety disorders tend to run in families, suggesting a genetic component to anxiety sensitivity
• Personality traits: Some people are naturally more sensitive to stress and threat signals
• Life experiences: Traumatic events, especially during childhood, can increase vulnerability to anxiety
• Current life circumstances: Ongoing stress, relationship problems, work difficulties, or health concerns can trigger or worsen anxiety
• Physical factors: Sleep deprivation, hunger, caffeine, alcohol, and certain medical conditions can all increase anxiety sensitivity

Your anxiety sensitivity can also vary from day to day depending on how well you have slept, eaten, and managed stress. This explains why you might handle a situation calmly one day but feel anxious about the same thing another day.

What Does Anxiety Feel Like in the Body?

Anxiety manifests through physical symptoms including racing heart, rapid breathing, chest tightness, stomach discomfort, sweating, trembling, dizziness, muscle tension, and tingling sensations. These symptoms occur because stress hormones prepare your body for action. While uncomfortable, these sensations are not harmful.

Anxiety does not always appear as obvious fear. Sometimes you may experience it as a vague sense of unease, unreality, or discomfort without being able to pinpoint what is wrong. When anxiety does produce physical symptoms, they can be intense and frightening. However, understanding what causes these sensations can help reduce the fear around them.

The physical symptoms of anxiety are caused by your body's stress response system. When your brain perceives a threat, it triggers the release of adrenaline and other stress hormones. These hormones cause a cascade of physical changes designed to help you respond to danger. The most common symptoms include:

• Cardiovascular changes: Your heart beats faster and harder to pump more blood to your muscles. You may feel pounding, racing, or skipping heartbeats
• Breathing changes: You breathe faster and more shallowly to take in more oxygen. This can feel like shortness of breath or difficulty getting enough air
• Chest sensations: Muscle tension and breathing changes can cause chest tightness, pressure, or pain
• Digestive symptoms: Blood flow is diverted away from digestion, causing stomach discomfort, nausea, or the urge to use the bathroom
• Temperature changes: You may feel hot flashes, cold chills, or break out in sweats
• Neurological sensations: Tingling or numbness in hands and feet, dizziness, lightheadedness, or feeling faint
• Muscle effects: Trembling, shaking, tension, or feeling weak in the limbs

Sometimes anxiety builds gradually, starting mildly and intensifying over time. Other times it strikes suddenly without warning. Both patterns are normal expressions of the anxiety response.

Psychological symptoms of anxiety

Beyond physical sensations, anxiety also affects your thoughts and feelings. You may experience racing thoughts, difficulty concentrating, feeling on edge or keyed up, irritability, a sense of impending doom, or fear of losing control. Sleep is often disrupted, either through difficulty falling asleep, staying asleep, or experiencing restless, unrefreshing sleep.

Anxiety can also create a cycle where you become anxious about being anxious. Fear of experiencing anxiety symptoms can itself trigger more anxiety, creating a self-reinforcing pattern that can be difficult to break without learning new coping strategies.

What Is a Panic Attack?

A panic attack is a sudden, intense surge of fear that peaks within minutes and causes severe physical symptoms including pounding heart, difficulty breathing, chest pain, and feelings of losing control or dying. While terrifying, panic attacks are not dangerous and typically resolve within 5-20 minutes. Recurring panic attacks may indicate panic disorder.

When anxiety strikes suddenly and intensely, it is called a panic attack. During a panic attack, the body's stress response is activated at maximum intensity, creating overwhelming physical sensations. It can feel like you are having a heart attack, suffocating, or about to die. Despite these terrifying feelings, panic attacks are not physically dangerous.

Panic attacks typically reach their peak intensity within about 10 minutes. After this peak, symptoms gradually subside, usually resolving within 20-30 minutes. While this may feel like an eternity during the attack, knowing that it will end can provide some reassurance.

The symptoms of a panic attack are similar to general anxiety symptoms but more intense. Common panic attack symptoms include:

• Pounding, racing, or skipping heartbeat
• Sweating
• Trembling or shaking
• Shortness of breath or feeling smothered
• Chest pain or discomfort
• Nausea or stomach distress
• Dizziness, unsteadiness, or faintness
• Chills or hot flashes
• Numbness or tingling sensations
• Feelings of unreality or detachment
• Fear of losing control or "going crazy"
• Fear of dying

Panic disorder

Some people experience isolated panic attacks that never recur. However, for others, panic attacks become a recurring problem. When someone has repeated panic attacks and develops persistent fear of having another attack, they may have panic disorder.

People with panic disorder often begin avoiding places or situations where they have had panic attacks or fear they might have one. This avoidance can gradually shrink their world, making daily activities increasingly difficult. The good news is that panic disorder responds very well to treatment, particularly cognitive behavioral therapy.

What Are the Different Types of Anxiety Disorders?

The main anxiety disorders include generalized anxiety disorder (excessive worry about everyday concerns), panic disorder (recurring panic attacks), social anxiety disorder (fear of social situations), and specific phobias (intense fear of particular objects or situations). Each has specific characteristics but all are treatable.

While everyone experiences anxiety sometimes, anxiety disorders involve persistent, excessive anxiety that interferes with daily functioning. There are several distinct anxiety disorders, each with its own features. Understanding these distinctions can help guide appropriate treatment.

Generalized Anxiety Disorder (GAD)

Generalized anxiety disorder involves excessive, difficult-to-control worry about a wide range of everyday concerns such as work, health, family, money, and the future. People with GAD find it hard to stop worrying even when they know their concerns are disproportionate. The worry is often accompanied by physical symptoms like muscle tension, fatigue, irritability, and sleep problems. GAD affects approximately 3-5% of the population.

Social Anxiety Disorder

Social anxiety disorder, also called social phobia, involves intense fear of social situations where you might be judged, embarrassed, or humiliated. People with social anxiety may fear specific situations like public speaking or eating in front of others, or they may experience anxiety in most social interactions. This fear leads to avoidance of social situations and can significantly impair work, school, and relationships.

Specific Phobias

Phobias are intense, irrational fears of specific objects or situations that pose little or no actual danger. Common phobias include fear of heights, flying, enclosed spaces, animals, blood, or injections. While everyone has things they find uncomfortable, phobias cause severe distress and lead to active avoidance that can interfere with normal life.

Other anxiety-related conditions

Several other conditions are closely related to anxiety disorders:

• Obsessive-Compulsive Disorder (OCD): Involves unwanted, intrusive thoughts (obsessions) and repetitive behaviors performed to relieve anxiety (compulsions)
• Post-Traumatic Stress Disorder (PTSD): Develops after experiencing or witnessing traumatic events
• Health anxiety (hypochondria): Excessive worry about having or developing serious illness
• Body dysmorphic disorder (BDD): Preoccupation with perceived flaws in physical appearance

When Should You Seek Professional Help for Anxiety?

Seek professional help if anxiety makes it difficult to perform daily activities, causes sleep or concentration problems, leads to avoidance of important situations, or if you use alcohol, drugs, or self-harm to cope. Contact emergency services immediately if you have thoughts of self-harm or suicide.

Most people experience anxiety occasionally without needing professional help. However, when anxiety becomes persistent, severe, or significantly impacts your quality of life, it is time to seek support. There is no need to wait until anxiety becomes unbearable before reaching out for help.

Consider seeking professional help if one or more of the following applies to you:

• Anxiety makes it difficult to complete daily tasks at work, school, or home
• You have trouble sleeping or concentrating due to worry or anxiety
• You have started avoiding certain places, people, or situations because of anxiety
• You are using alcohol, drugs, gambling, or self-harm to manage your anxiety
• Your anxiety is affecting your relationships or causing conflict with others
• You feel your quality of life has significantly decreased due to anxiety

A healthcare provider can assess your symptoms and recommend appropriate treatment options. Treatment for anxiety is often highly effective, and many people experience significant improvement within weeks to months.

What Can You Do Yourself to Manage Anxiety?

Effective self-help strategies for anxiety include slow breathing exercises, grounding techniques like the 5-4-3-2-1 method, regular physical exercise, adequate sleep, limiting caffeine and alcohol, practicing mindfulness, and facing fears gradually rather than avoiding them. Self-compassion and social support are also valuable.

While professional help is important for severe or persistent anxiety, there are many evidence-based strategies you can use to manage anxiety on your own. These techniques can be helpful both for managing anxiety in the moment and for reducing overall anxiety levels over time.

Managing anxiety in the moment

When anxiety strikes, the following techniques can help you cope:

Slow breathing: Anxiety often causes rapid, shallow breathing which can worsen symptoms. Deliberately slowing your breath can activate your body's calming response. Try breathing in slowly for 4 counts, holding briefly, then exhaling slowly for 6 counts. The longer exhale is key to triggering relaxation.

Grounding techniques: Grounding helps shift your attention away from anxious thoughts and into the present moment. A popular technique is the 5-4-3-2-1 method: name 5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell, and 1 thing you can taste.

Physical movement: A short walk, some stretching, or shaking out your hands can help discharge the physical tension that builds up during anxiety. Physical movement uses the extra energy your body has prepared for "fight or flight."

Self-compassion: Speaking to yourself kindly, as you would to a good friend who is struggling, can help reduce anxiety. Acknowledge that anxiety is difficult and that it makes sense given your circumstances.

Long-term anxiety management

For lasting improvement in anxiety, consider these lifestyle approaches:

Regular exercise: Physical activity is one of the most effective natural anxiety reducers. Exercise burns off stress hormones, releases mood-boosting endorphins, and improves sleep. Aim for at least 30 minutes of moderate activity most days.

Sleep hygiene: Poor sleep increases anxiety sensitivity. Establish a regular sleep schedule, create a relaxing bedtime routine, and ensure your sleeping environment is comfortable. Avoid screens for at least an hour before bed.

Limit stimulants: Caffeine and nicotine can worsen anxiety symptoms. Consider reducing or eliminating coffee, energy drinks, and tobacco products. Pay attention to how your body responds to these substances.

Reduce alcohol: While alcohol may seem to calm anxiety temporarily, it actually worsens anxiety over time and can interfere with sleep quality. If you drink, do so in moderation.

Mindfulness practice: Regular mindfulness meditation has been shown to reduce anxiety by helping you observe thoughts and feelings without getting caught up in them. Even a few minutes daily can be beneficial.

Facing fears rather than avoiding them

One of the most important principles in managing anxiety is to resist the urge to avoid things that make you anxious. While avoidance provides short-term relief, it strengthens anxiety over time by preventing you from learning that you can cope with difficult situations.

Instead of avoiding, try to gradually approach situations that cause anxiety. Start with less challenging situations and work your way up as you build confidence. This approach, called exposure, is a core component of effective anxiety treatment.

How Is Anxiety Treated Professionally?

The most effective treatments for anxiety are cognitive behavioral therapy (CBT), which helps 60-80% of patients, and medications like SSRIs or SNRIs. Treatment choice depends on symptom severity and personal preference. Many people benefit from combining therapy and medication. Treatment is highly effective, with most people experiencing significant improvement.

Professional treatment for anxiety disorders is highly effective. The majority of people who receive appropriate treatment experience significant improvement in their symptoms and quality of life. The main treatment approaches are psychological therapy, medication, or a combination of both.

Cognitive Behavioral Therapy (CBT)

CBT is considered the gold standard treatment for anxiety disorders. It works by helping you identify and change unhelpful thought patterns and behaviors that maintain anxiety. CBT typically involves:

• Understanding how thoughts, feelings, and behaviors interact to create and maintain anxiety
• Identifying and challenging anxious thoughts that are unrealistic or unhelpful
• Learning coping skills for managing anxiety symptoms
• Gradually facing feared situations (exposure therapy) to build confidence and reduce fear
• Developing strategies to prevent relapse

Research consistently shows that 60-80% of people with anxiety disorders experience significant improvement with CBT. The benefits of CBT tend to be long-lasting, with many people maintaining their improvements years after treatment ends. CBT can be delivered in individual sessions, group settings, or online programs.

Medication

For moderate to severe anxiety, or when therapy alone is not sufficient, medication can be an important part of treatment. The main medication types used for anxiety include:

SSRI antidepressants: Selective serotonin reuptake inhibitors are often the first-choice medication for anxiety disorders. They work by increasing serotonin levels in the brain. SSRIs typically take 2-6 weeks to show their full effect and are usually well-tolerated.

SNRI antidepressants: Serotonin-norepinephrine reuptake inhibitors work similarly to SSRIs and are another first-line option for anxiety treatment.

Other medications: Depending on individual circumstances, other medications such as buspirone, pregabalin, or short-term use of benzodiazepines may be prescribed.

Combining therapy and medication

For many people, especially those with more severe anxiety, combining psychotherapy with medication produces better results than either approach alone. Medication can help reduce symptoms enough to engage effectively in therapy, while therapy provides skills for long-term management.

Finding the right treatment

What works best varies from person to person. It is important to find treatment that matches your needs and preferences. If one approach is not helping, discuss alternatives with your healthcare provider. The goal is to find a treatment approach that helps you recover and maintain your wellbeing.

How Can You Help Someone Who Has Anxiety?

Support someone with anxiety by listening without judgment, encouraging them to face fears rather than avoid them, helping with practical tasks, learning about anxiety yourself, and being patient. Encourage professional help if needed, but respect their autonomy. Take care of your own wellbeing too.

If someone you care about struggles with anxiety, your support can make a meaningful difference in their recovery. However, it is important to support in ways that actually help rather than inadvertently reinforcing anxiety patterns.

Listen without judging

Give the person space to talk about their experiences. Show that you care and want to understand. Avoid dismissing their feelings with comments like "just relax" or "there's nothing to worry about." While well-intentioned, such statements can make someone feel misunderstood or ashamed of their anxiety.

Encourage approach, not avoidance

One of the most helpful things you can do is gently encourage the person to face things that make them anxious rather than helping them avoid these situations. While accommodating avoidance may seem kind, it reinforces the message that the feared situation is truly dangerous and prevents the person from building confidence.

Ask how you can best support them in facing their fears. Sometimes your calm presence during a challenging situation can be immensely helpful.

Be patient

Recovery from anxiety takes time. There may be setbacks along the way. Try to remain supportive and encouraging even when progress seems slow. Believe in the person's ability to get better, even when they struggle to believe it themselves.

Encourage professional help when needed

If the person's anxiety is significantly impacting their life, gently encourage them to seek professional help. Offer to help them find a therapist or accompany them to an appointment if they would find that supportive.

Take care of yourself

Supporting someone with anxiety can be emotionally demanding. Make sure to maintain your own wellbeing, set healthy boundaries, and seek support for yourself if needed. You cannot pour from an empty cup.