Anxiety and Nervousness

Anxiety is your body's natural response to stress — a feeling of fear or apprehension about what's to come. While occasional anxiety is a normal part of life, anxiety disorders involve more than temporary worry or fear. For people with anxiety disorders, the anxiety does not go away and can worsen over time.

The body's "fight or flight" response, designed to protect us from danger, can become overactive in anxiety disorders. This leads to physical symptoms like rapid heartbeat, sweating, and tension, even when there's no real threat present. The mind may race with worst-case scenarios, making it difficult to concentrate or relax.

Anxiety exists on a spectrum from mild nervousness before a job interview to severe panic attacks that feel life-threatening. Understanding where your anxiety falls on this spectrum and recognizing when it interferes with daily functioning helps determine when professional help is needed.

• Excessive worry: Persistent concerns about everyday things
• Racing thoughts: Mind jumping from worry to worry
• Catastrophizing: Always expecting the worst
• Difficulty concentrating: Mind going blank or foggy
• Restlessness: Feeling on edge or keyed up
• Irritability: Low tolerance for frustration
• Fear of losing control: Worry about "going crazy"
• Avoidance: Staying away from anxiety triggers
• Hypervigilance: Constantly scanning for threats
• Intrusive thoughts: Unwanted, repetitive worries

Biological Factors

• Genetics: Family history of anxiety disorders
• Brain chemistry: Neurotransmitter imbalances
• Medical conditions: Thyroid problems, heart disease, diabetes
• Hormonal changes: Pregnancy, menopause
• Substance use: Caffeine, alcohol, drugs
• Medication side effects: Some prescriptions

Environmental Factors

• Stress: Work, relationships, finances
• Trauma: Past abuse, accidents, violence
• Major life changes: Death, divorce, job loss
• Childhood experiences: Overprotective parenting
• Social factors: Isolation, discrimination

Psychological Factors

• Personality traits: Perfectionism, need for control
• Thinking patterns: Negative thought cycles
• Learned behaviors: Modeled anxiety from parents
• Low self-esteem: Self-doubt and criticism
• Other mental health conditions: Depression, ADHD

Anxiety often occurs alongside other conditions:

• Depression: Often co-occurs with anxiety
• ADHD: Attention difficulties increase anxiety
• IBS: Gut-brain connection
• Chronic pain: Pain and anxiety reinforce each other
• Sleep disorders: Insomnia common with anxiety
• Eating disorders: Anxiety about food/body
• Substance abuse: Self-medication attempts
• Migraines: Stress trigger for headaches
• Fibromyalgia: Chronic pain condition
• OCD: Obsessive thoughts and compulsions

Clinical Assessment

• Detailed symptom history
• Duration and severity of symptoms
• Impact on daily functioning
• Family mental health history
• Medical history review
• Substance use assessment

Physical Examination

• Rule out medical causes
• Check vital signs
• Thyroid examination
• Neurological assessment

Diagnostic Tools

• GAD-7: Anxiety severity scale
• PHQ-9: Depression screening
• Blood tests: Thyroid, vitamin levels
• Psychological evaluation: Comprehensive assessment

During an Anxiety Attack

• 5-4-3-2-1 Grounding: Name 5 things you see, 4 you hear, 3 you touch, 2 you smell, 1 you taste
• Box breathing: Inhale 4, hold 4, exhale 4, hold 4
• Progressive relaxation: Tense and release muscle groups
• Cold water: Splash face or hold ice
• Movement: Walk or gentle stretching
• Safe space visualization: Imagine calming location
• Positive self-talk: "This will pass"

• Maintain routine: Regular sleep, meals, exercise
• Stress management: Learn healthy coping skills
• Build resilience: Develop emotional strength
• Social support: Stay connected with others
• Limit triggers: Identify and manage stressors
• Practice self-care: Regular relaxation time
• Challenge thoughts: Question anxious thinking
• Accept uncertainty: Let go of need for control
• Professional support: Regular therapy check-ins
• Medication compliance: Take as prescribed

See a Mental Health Professional If:

• Anxiety interferes with work, school, or relationships
• You avoid situations due to anxiety
• Physical symptoms are concerning
• Anxiety feels uncontrollable
• You use substances to cope
• Depression accompanies anxiety
• Past trauma affects current functioning
• Sleep problems persist
• Quality of life is impacted
• Self-help isn't enough

Managing anxiety is an ongoing process:

• Be patient: Recovery takes time
• Celebrate small wins: Acknowledge progress
• Build toolkit: Multiple coping strategies
• Educate loved ones: Help them understand
• Join support groups: Connect with others
• Track patterns: Identify triggers
• Maintain treatment: Even when feeling better
• Plan for setbacks: They're part of recovery