From time to time, everyone experiences stress and worry. When coping with worries becomes overwhelming, these feelings can develop into more than just a passing concern– they can become an anxiety disorder. There are several types of anxiety disorders. How do you know if you have one, and what should you do if you struggle with more than temporary symptoms?
Knowing the answers to these questions is an important part of staying healthy both mentally and physically. Anxiety disorders are very common- the most common mental health concern in the US, touching the lives of 40 million adults every year, with only 36.9% of them seeking treatment.1
Let’s take a closer look at symptoms of anxiety and some tips for coping with it.
Not just occasional worrying
Especially in recent years, everyday stress and fear about concerns like the COVID-19 pandemic have caused many of us to worry. But anxiety is not just occasional worrying. According to the National Institute of Mental Health, anxiety involves persistent fears and worries that do not go away and may even get worse with time. 2
When a person has anxiety, they may notice these signs and symptoms:
- A constant feeling of dread
- Irritability
- Trouble sleeping (difficulty falling asleep or staying asleep)
- Stomach upset
- Headaches
- Body aches/tension
- Difficulty concentrating
- Inability to control feelings of worry
- Feeling on edge, restless, or “wound up”
- Fatigue
In some cases, especially when anxiety leads to a panic attack, people can experience:
- Sweating profusely
- Trembling
- Rapid breathing and heart rate
- Chest pain
- Tingling sensation all over
- Feeling out of control
What causes anxiety?
Anxiety can be caused by several factors, but it’s important to know that anxiety is not caused by personal flaws or failings. Here are some possible reasons a person can develop anxiety:
- Medical causes- some diseases can lead to anxiety, like heart disease, diabetes, and thyroid problems
- Use of drugs and alcohol- alcohol, some classes of prescription medications, and illicit drugs can all lead to anxiety symptoms, especially if someone experiences withdrawal
- Medication side effects- ask your doctor if any of your medications could be causing anxiety symptoms, especially if symptoms appeared suddenly with a new medication
- Trauma and abuse- people who experience trauma or abuse are more likely to develop anxiety, including post-traumatic stress disorder (PTSD)
- Chronic stress- living with stress, due to ongoing personal challenges or health conditions, for example, can eventually cause chronic anxiety
- Genetic predisposition- having close relatives with a history of anxiety can mean a higher risk of developing anxiety yourself
- Other mental health conditions- anxiety often occurs alongside problems like depression
Different forms of anxiety
Commonly, anxiety can be a chronic problem that is a general concern. Sometimes it can also be focused on one specific trigger, such as seen with phobias. Here are a few types of anxiety to be familiar with:
- Generalized anxiety disorder (GAD)- ongoing anxiety, often lasting months or years, that interferes with daily life.
- Panic disorder- sudden episodes of anxiety that cause intense feelings of terror and panic. They last for several minutes or more before passing and can lead to worrying about the panic attack happening again.
- Social anxiety- feeling embarrassed or self-conscious in social situations to the point of avoiding social contact due to fear of being judged by others.
- Specific phobias- fear of specific situations or objects that often leads to panic attacks and a strong need to avoid those situations.
What to do if you think you have anxiety
Because anxiety can be treated just like any other medical condition, it’s important not to ignore the signs and symptoms when they happen. Any time symptoms of anxiety disrupt your ability to enjoy everyday life, there are ways you can seek help.
This is especially important if you have suicidal thoughts- this is a medical emergency and you should seek help right away. To reach the National Suicide Prevention Hotline you can call or text 988, or chat online at https://988lifeline.org/.
Here are some steps you can take if you think you have anxiety:
1. Talk to your doctor
Your doctor can review your symptoms with you and look for any medical causes of anxiety. You can also ask about your current medications and whether they could be causing or worsening anxiety. Once medical concerns have been ruled out, your doctor can make recommendations about how to treat the anxiety, including medications that can help.
2. Seek therapy
The most common form of therapy for treating anxiety is called cognitive behavioral therapy (CBT). It is highly effective in reducing anxiety symptoms and can work in as little as 12-16 weeks. 3
A therapist can help you develop strategies for coping with the feelings caused by stress and anxiety. If you’re not sure where to start, your doctor can be a good source for a recommendation.
3. Try complementary and alternative treatment
Along with help from your primary healthcare provider and therapist, complementary and alternative medicine (CAM) can help people with anxiety manage their symptoms. This can involve several approaches:
- Meditation
- Yoga
- Acupuncture
- Relaxation techniques like deep breathing exercises
Always be sure to talk to your doctor or mental health professional first about whether these strategies are recommended for your situation.
4. Ask friends and family for support
If stress and challenges with your health and everyday care needs are leading to anxiety, it can help to let your loved ones know that you need help.
Anxiety is common in seniors and may develop in as many as 10-20% of older adults.4 Many seniors are embarrassed or afraid of being a burden to their loved ones and don’t talk about their challenges. Worries include affording medications, being afraid of falls, and concerns about living alone.
If your family and friends don’t know that you need help, they can’t be involved in reducing your stress. And sometimes getting some extra support with everyday challenges can have a big impact. Combined with treatment from your doctor, this support can reduce anxiety levels significantly.
Don’t wait if anxiety is decreasing your quality of life
Taking care of your mental health has a big impact on not only quality of life, but quantity. Research shows that mental health disorders like anxiety actually age the body faster. 5
With this in mind, don’t wait if you are noticing symptoms of anxiety. Taking the steps discussed here can get you on the road to better mental and physical health.
Additionally, if you’re a senior who is experiencing stress and anxiety due to difficulty with meeting self-care needs at home, involving an in-home care service can be a good strategy to alleviate some worries. Along with daily help with care needs and increasing safety at home, knowing that you’re not alone in dealing with day-to-day challenges can reduce stress.
These coping strategies have helped many others find relief from struggles with anxiety and stress.
If you’d like to make caregiving help a part of your strategy to beat anxiety, Caresify’s expert and professional caregivers are available 24/7 to assist with any care needs. You can read more here, or call 888-799-5007.
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