Anxiety

Table of Contents

Other names

Generalized anxiety disorder (GAD)
Panic disorder
Social anxiety disorder
Phobias
Chronic worry

Synopsis

Anxiety is a natural emotional response to stress, perceived danger, or uncertainty. However, when anxiety becomes chronic, excessive, or disruptive, it is classified as an anxiety disorder. This condition can interfere with daily activities, relationships, work, and physical health. Anxiety disorders are among the most common mental health conditions globally.

Anxiety triggers a fight-or-flight response, increasing heart rate, muscle tension, and alertness. While short-term anxiety can be protective, prolonged or excessive anxiety can contribute to fatigue, insomnia, digestive issues, cardiovascular strain, and mental health decline.

There are several subtypes of anxiety, each with specific triggers and symptoms, though many overlap.

Types:

  • Generalized anxiety disorder (GAD): Persistent, excessive worry about various aspects of life (work, health, relationships).

  • Panic disorder: Recurrent panic attacks with intense physical symptoms (racing heart, breathlessness).

  • Social anxiety disorder: Fear of social situations or judgment from others.

  • Phobias: Intense fear of specific objects or situations (e.g., heights, flying).

  • Obsessive-compulsive disorder (OCD): Repetitive thoughts and compulsive behaviors (closely related).

  • Post-traumatic stress disorder (PTSD): Anxiety symptoms following trauma (often classified separately).

Common Causes (Risk Factors):

  • Genetic predisposition: Family history of anxiety or mental health conditions.

  • Brain chemistry: Imbalances in neurotransmitters like serotonin, GABA, or dopamine.

  • Chronic stress or trauma: Past abuse, neglect, or significant life changes.

  • Personality traits: Perfectionism, low self-esteem, sensitivity to stress.

  • Medical conditions: Thyroid disorders, heart arrhythmias, chronic illnesses.

  • Substance use or withdrawal: Caffeine, alcohol, or drug use can exacerbate anxiety.

  • Sleep deprivation: Reduces emotional regulation and increases anxiety levels.

More Severe Causes (Complications):

  • Depression: Commonly co-occurs with anxiety.

  • Substance abuse: Self-medication with alcohol or drugs to manage anxiety.

  • Heart disease: Chronic anxiety can elevate cortisol, increasing cardiovascular risk.

  • Digestive disorders: Irritable bowel syndrome (IBS), ulcers.

  • Impaired relationships and work performance: Difficulty focusing, social withdrawal.

  • Suicidal thoughts (in severe cases): Particularly with coexisting depression.

When to See a Doctor or Mental Health Specialist:

  • Persistent worry or fear that interferes with daily life

  • Panic attacks or severe physical symptoms of anxiety (e.g., chest tightness, dizziness)

  • Sleep disturbances related to anxiety

  • Social isolation due to fear of situations or judgment

  • Use of substances to cope with anxiety

  • Suicidal thoughts or behaviors

Natural Remedies

Mindfulness Meditation: Increases self-awareness, reduces rumination, and calms the nervous system. Practice daily for 10–20 minutes.

Deep Breathing Exercises: Activates the parasympathetic nervous system, reducing physical symptoms of anxiety. Try diaphragmatic breathing or box breathing techniques.

Regular Physical Exercise (Aerobic and Yoga): Increases endorphins and serotonin, improving mood and reducing anxiety. Aim for 30 minutes, 4–5 times per week.

Omega-3 Fatty Acids (DHA, EPA): Reduce inflammation and support brain function, aiding mood regulation. Found in fish oil, flaxseed, or chia seeds.

Magnesium Supplementation: Calms the nervous system and supports neurotransmitter function. Consider magnesium glycinate or citrate.

Adaptogenic Herbs (Ashwagandha, Rhodiola): Balance stress hormones (cortisol) and support emotional resilience. May reduce anxiety symptoms.

L-Theanine (from Green Tea): Promotes relaxation without sedation, reduces stress and anxiety. Consume as tea or supplement.

GABA Supplements: Supports the inhibitory neurotransmitter GABA, reducing neural excitability and promoting calmness. Use under guidance.

Reduce Caffeine and Alcohol Intake: Both substances can worsen anxiety and disrupt sleep. Moderate or eliminate as needed.

Journaling: Helps process thoughts and identify anxiety triggers. Write daily or during stressful periods.