 -Kirk Tjalas, F.N.P.
Kirk Tjalas, F.N.P., provides exceptional care and meticulous attention to detail for every patient concern, ensuring comprehensive and personalized treatment for optimal health outcomes. |
Understanding Anxiety: What It Feels Like and How to Manage It
We all feel anxious sometimes, especially when facing stressful life events like moving, a job interview, public speaking, or financial difficulties. Anxiety is your body’s response to stress and can show up as fear or nervousness about the future. Along with these anxious thoughts, you can also experience anxiety as a variety of sensations in your body.
What does anxiety feel like? It’s different for everyone, and sometimes these feelings can build up and interfere with your daily life. Fortunately, there are ways to manage this anxiety before it interferes with your well-being. Here’s a look at what anxiety feels like and how you can handle your anxiety before it builds up.
What is Anxiety?
Anxiety is related to the feeling of fear, an automatic state of alarm characterized by a fight or flight response. The brain creates this response when it judges that you are in danger. This danger can be real or only perceived (Chand, 2020). With anxiety, your body produces complex feelings and sensations in anticipation of events that might be threatening. This is a good response when you encounter actual danger in real life. However, for reasons that researchers aren’t sure of, sometimes the brain overestimates the amount of threat in everyday situations. This excessive response can lead to an anxiety disorder (Chand, 2020).
What Does Anxiety Feel Like?
Anxiety feels different for each person. Researchers have found that there are many common symptoms, though. When you’re anxious, you might experience various physical, cognitive, or emotional feelings (Chand, 2020).
Physical feelings of anxiety:
- Racing heart/palpitations
- Shortness of breath
- Chest pain or pressure
- Choking sensation
- Dizziness or lightheadedness
- Hot or sweaty
- Nausea, upset stomach, or diarrhea
- Trembling or shaking
- Tingling or numbness
- Dry mouth
- Muscle tension or stiffness
Cognitive feelings of anxiety:
- Fear of losing control
- Fear of being physically hurt
- Fear of “going crazy”
- Fear of being judged by others
- Feeling like you aren’t really present
- Difficulty concentrating
- Feeling confused
- Feeling like your surroundings aren’t real
Emotional feelings of anxiety:
- Nervousness
- Tension
- Feeling wound up
- Being overly alert for threats
- Feeling tearful
- Impatience
- Feeling frightened
- Feeling jumpy or jittery
What Conditions Are Associated with Feeling Anxiety?
Not everyone who experiences anxiety will have a diagnosable mental health disorder. However, anxiety is a common feature in many psychiatric conditions such as (Chand, 2020):
- Panic attacks/anxiety attacks/panic disorder
- Specific phobias such as agoraphobia
- Obsessive-compulsive disorder (OCD)
- Post-traumatic stress disorder (PTSD)
- Social anxiety disorder/social phobia
- Generalized anxiety disorder
Several medical conditions can also be associated with anxious feelings, including:
- Thyroid disease
- Heart disease
- Asthma and other lung illnesses
- Vitamin B12 deficiency
- Neurological diseases
If your anxiety is a symptom of a medical condition, these symptoms will often improve when your healthcare provider treats the underlying illness.
How to Handle Anxiety
Since anxiety disorders are among the most common mental health conditions, they have been extensively studied by medical researchers, leading to several scientifically-backed treatment options.
Relaxation techniques:Relaxation strategies are therapeutic exercises designed to help decrease tension and anxiety. These techniques have been used as part of psychotherapy for many years and are sometimes used as stand-alone treatments for stress, anxiety, depression, and pain (Norelli, 2021). Some common techniques include:
- Breathing exercises
- Progressive muscle relaxation
- Guided imagery
Cognitive Behavioral Therapy (CBT):CBT is a type of psychotherapy that helps participants identify the relationships between their thoughts, feelings, and behaviors. Your therapist can assist you with uncovering automatic thoughts, cognitive distortions (inaccurate ways of thinking), and underlying beliefs causing you stress. You can then work together to replace the thoughts and ideas that aren’t serving you with more helpful ones (Chand, 2021).
Medications:Many people struggling with feelings of anxiety may benefit from trying medication to manage their symptoms. The first-line treatment for anxiety disorders is usually selective serotonin reuptake inhibitors (SSRIs), which increase the amount of serotonin available in the brain, improving mood and anxiety levels (Bandelow, 2017). Other types of medication that have been used successfully to help manage anxiety include:
- Serotonin-norepinephrine reuptake inhibitors (SNRIs)
- Tricyclic antidepressants (TCAs)
- Benzodiazepines
- Buspirone
Studies have shown that continuing medications for at least 12 months after symptoms have stopped can reduce the likelihood of anxiety recurrence (Bandelow, 2017).
When to See a Healthcare Provider
It’s not unusual to occasionally experience episodes of mild anxiety. Most times, you can overcome these with relaxation or grounding techniques. However, if your anxiety becomes severe or persistent, it might be time to seek extra help with therapy and medication. Contact your healthcare provider if your anxiety starts interfering with your daily life, work, school, relationships, or other activities. They can help you rule out any physical problems causing your symptoms and provide referrals to local mental health providers. At Priority Medical Group, we understand the challenges of anxiety. For more tips on managing anxiety and improving your well-being, visit our website. Share your experiences with us and let us know how we can support you on your journey to better health.
Disclaimer
If you have any medical questions or concerns, please talk to your healthcare provider. The information provided by Priority Medical Group is based on peer-reviewed research and information from medical societies and governmental agencies but is not a substitute for professional medical advice, diagnosis, or treatment.
References
Bandelow, B., & Michaelis, S. (2017). Epidemiology of anxiety disorders in the 21st century. Dialogues in Clinical Neuroscience, 19(2), 85-96.
Chand, S. P., Kuckel, D. P., & Huecker, M. R. (2020). Anxiety. In StatPearls [Internet]. StatPearls Publishing.
Norelli, L. J., Long, R. P., Krepps, J. M., & Stanley, M. A. (2021). Relaxation techniques. In StatPearls [Internet]. StatPearls Publishing.
Terlizzi, E. P., & Villarroel, M. A. (2019). Symptoms of generalized anxiety disorder among adults: United States, 2019. NCHS Data Brief, (378), 1-8.
FAQ:
| 1. What is anxiety? | Anxiety is your body’s natural response to stress, characterized by feelings of fear or nervousness about the future. It can manifest in various physical, cognitive, and emotional sensations. |
| 2. What are common symptoms of anxiety? | Common symptoms include a racing heart, shortness of breath, dizziness, muscle tension, fear of losing control, difficulty concentrating, nervousness, and feeling jumpy. |
| 3. How can I manage my anxiety? | Effective management strategies include relaxation techniques (like breathing exercises and progressive muscle relaxation), cognitive behavioral therapy (CBT), and medications such as SSRIs. If anxiety becomes severe or persistent, consult a healthcare provider for professional guidance. |
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