7 Signs You Have an Anxiety Disorder and How to Cope with It

What is Anxiety Disorder?

An anxiety disorder is a cluster of mental health conditions that are characterized by excessive worry and fear in varying situations. Studies put the prevalence of anxiety disorders at 19.1%, making it one of the most prevalent mental health issues. If you suffer from anxiety disorder symptoms, it is vital to seek professional help. Fortunately, many great treatment options are available for anxiety sufferers that can help reduce anxiety symptoms and improve the overall quality of life. It is vital to remember that anxiety doesn't have to take over your life; there is help out there that can make a real difference.

Left untreated, anxiety can interfere with daily life and lead to long-term issues such as relationship problems or work-related issues. Take anxiety attack symptoms seriously and treat anxiety disorder as soon as possible. Left untreated, anxiety can interfere with daily life and lead to long-term issues like relationship problems or work-related issues.

Types of Anxiety Disorders

There are many different types of anxiety disorders, and although they will all share some similarities, they differ in key ways. (For a more in-depth exploration into these types of anxiety disorders, click here.) Let's explore a few of them:

1. Generalized Anxiety Disorder (GAD): People with GAD experience excessive and persistent worry and anxiety about various aspects of their life, such as work, health, or relationships. This anxiety is often accompanied by physical symptoms like restlessness, fatigue, difficulty concentrating, and muscle tension.
2. Panic Disorder: Panic disorder involves recurring panic attacks, which are intense episodes of fear accompanied by physical symptoms like heart palpitations, shortness of breath, and a feeling of impending doom. Panic attacks can be unpredictable and may lead individuals to avoid certain places or situations for fear of triggering another attack.
3. Social Anxiety Disorder (SAD): SAD is characterized by an intense fear of social situations or performance settings, where individuals often worry about being embarrassed, humiliated, or judged by others. This fear can significantly impact daily life and may lead to avoidance of social interactions or gatherings.
4. Specific Phobias: Specific phobias are excessive and irrational fears of specific objects, situations, or activities. Common phobias include fear of heights, spiders, flying, or needles. Individuals with specific phobias may go to great lengths to avoid the feared stimuli or endure intense anxiety when facing them.
5. Obsessive-Compulsive Disorder (OCD): OCD involves intrusive and unwanted thoughts, known as obsessions, that cause anxiety and distress. To reduce this anxiety, individuals engage in repetitive behaviors or mental rituals, known as compulsions. Common obsessions include fears of contamination or a need for symmetry, while compulsions may involve excessive cleaning, checking, or arranging.
6. Post-Traumatic Stress Disorder (PTSD): PTSD can occur after experiencing or witnessing a traumatic event. Individuals with PTSD may have intrusive memories, nightmares, or flashbacks related to the trauma. They may also experience heightened anxiety, emotional numbness, and avoidance of reminders associated with the event.

Remember, if you suspect that you or someone you know may be experiencing any of these anxiety disorders, it's important to seek professional help. A qualified therapist can provide the necessary support, guidance, and evidence-based treatments to help individuals manage and overcome these challenges, ultimately leading to a brighter and more fulfilling life.

Symptoms of Anxiety

Symptoms will vary based on the specific disorder. But a few common anxiety symptoms that most anxiety disorders will share include:

• Excessive worrying or fear that interferes with daily life
• Feeling restless or on edge
• Rapid heart rate or palpitations
• Sweating or chills
• Shortness of breath or difficulty breathing
• Muscle tension or tightness
• Difficulty concentrating or mind going blank
• Insomnia or difficulty sleeping
• Fatigue
• GI issues or nausea
• Rumination or looping thoughts 
• Obsessive thinking over worst-case scenario 
• Avoiding areas or activities that trigger your anxiety. 

Learn how therapy can help you manage anxiety with our guide here. 

Signs That You May Be Experiencing Anxiety Disorder

An anxiety disorder is nothing to be ashamed of, and fortunately, there are several treatments available. But, like everything, the first step is acknowledging the problem. Here are seven signs you have an anxiety disorder:

1. You can't slow your thoughts down: Most people experience moments of peace where they have little to no thoughts or only peaceful thoughts. They are not hyper-aware of their thoughts or looping around the worst-case scenario. If you can't slow down your thoughts enough to relax, engage in leisure activities, or be present with those around you, you might have an anxiety disorder. 
2. You have uncomfortable physical symptoms: The mind-body connection has been proven to be real, and anxiety is no exception. GI issues, headaches, stomachaches, back pain, muscle tension, aching jaw—it could all be because of an anxiety disorder. 
3. You're always exhausted: Does it feel like it takes you twice as much energy to do the same task as someone else? Anxiety saps our energy, making it more difficult to complete daily tasks or work. Imagine you have to push a boulder up a hill. Now imagine if you had to push that boulder with a 100 lb weight attatched to your ankle. It's the same boulder and the same hill, but drastically different situations. Anxiety is exhausting. 
4. You can't concentrate: How many times have you sat down to try to do the same thing, only for it to take you hours or for you to be unable to coral your thoughts into working formation? Anxiety forces you to think about all the worst-case scenarios, so by the time you have to actually apply your thoughts to something productive, your brain is exhausted!
5. You're frequently irritable: Anxiety makes you think you're in danger all the time, so of course you're going to be on edge. When you're constantly in a fight-or-flight mode, you might get a little irritable. If you frequently snap at people, yell, or walk away out of anger, it might be a sign of an anxiety disorder. 
6. You have extreme perfectionism or a need for control: Anxiety makes you feel very out of control, so to cope, a lot of people will do everything they can to feel in control again. They'll over plan, overprepare, and work day and night to make everything is just right. They can't relinquish this external control because internally they feel so out of control. 
7. You find it difficult to socialize with others: Withdrawal from others or self-isolation is a common symptom as anxiety disorders worsen. Not only is talking with friends exhausting, but you'll have to ignore all the anxious thoughts that are keeping you up. Without proper coping skills and support, this can be too difficult to do on the regular, so many people with anxiety disorders start to withdraw from their friends. 

Do you recognize any of these signs? If so, reach out to a mental health professional. Anxiety disorder are highly treatable, with plenty of evidence pointing to therapy's effectiveness in treating it.

How to Identify Your Anxiety Triggers

Identifying your anxiety triggers can help you better understand your anxious thoughts and feelings. Awareness of signs of anxiety like restlessness, difficulty concentrating, and fatigue can help you recognize when you're feeling anxious and take steps to treat it. For example, if you notice you haven't been able to concentrate and are holding your muscles tightly during work, you can take time to wind down with calming activities such as reading, yoga, or meditation. This will stop your anxiety from getting any worse. 

To start identifying your anxiety triggers, follow these steps:

1. Write down a list of your symptoms: Everyone's anxiety will manifest differently, so how is yours manifesting? Is it in muscle tension and stomach issues? Or is it with racing thoughts and difficulty concentrating? 
2. Notice your earliest symptoms: The goal when treating anxiety is to notice when you're triggered early on so you can take the steps to prevent the anxiety from building. For example, many people clench their jaw when they first start to get stressed. As the stress mounts into anxiety, they may experience racing thoughts and a tight chest. If you can pinpoint your stress when it's just a tight jaw, you can save yourself a lot of worry and pain. 
3. Write down what happened right before your earliest anxiety symptom: Now notice what was happening before you started to feel anxious. Was it something someone said? An email or notification? Did you remember something that happened in your past or think about an event coming up?
4. Track any patterns you see: For people with social anxiety, their triggers will be centered around social events. People with PTSD will experience anxiety when reminded of their trauma. Generalized anxiety disorder may not have a specific trigger, but it's good to know what your triggers are so you can better manage your disorder.  

It is essential to take time to identify any patterns that may be contributing to your anxiety, such as stressors, life events, or other mental health issues. All in all, high anxiety symptoms can be difficult to identify and treat. Still, focusing on self-care and understanding of any underlying patterns makes it possible to manage your symptoms effectively. Taking the time to address this issue could significantly improve your quality of life in the long run.

Coping Mechanisms for Anxiety Disorders

The best anxiety disorder treatment will be a combination of coping mechanisms you implement on your own and therapy provided by a licensed therapist. A coping mechanism is just an activity that helps you manage your anxiety disorder. It may be preemptive, healthy lifestyle changes that prevent anxiety from forming, or counteractive, when you actively calm your body and mind down after an anxiety spike. An anxiety counselor can help you find coping skills that work best for you, but a few options include:

• Exercise: Helps regulate the hormones responsible for stress. It can also help clear signs of anxiety, like a racing heartbeat and tense muscles. Taking a brisk walk or playing a sport can be immensely beneficial and can induce a sense of well-being. Exercise is not only good for physical health, but it acts as a robust mental health tool that can reduce signs of anxiety and even depression. 
• Mindfulness practices: Activities like mindfulness can also help to reduce symptoms of anxiety by increasing self-awareness and calming the mind Next, mindfulness practices such as meditation can help reduce anxiety symptoms, by increasing self-awareness and calming the mind. The 3-3-3 method is especially good for reducing anxiety. 
• Journaling: Sometimes it can help to get all of your anxious thoughts onto paper, where they don't seem as threatening or true. 
• Create art: We need to find healthier outlets for our stress than our anxiety. Creating art is especially great for people who struggle with perfectionistic tendencies, as it gives them the freedom to be okay with messing up. 
• Spend time in nature: Nature is excellent at calming the body and mind. If you start to get stressed, find a green place to go for a short walk or simply sit and notice everything happening around you. 

Coping mechanisms should be specific for you. What do you enjoy? What brings you a sense of peace? How can you incorporate that into your every day?

Treatments for Anxiety Disorders

If you're struggling with anxiety, know that there are effective treatments available. Here are some therapies that have been shown to be helpful for anxiety disorders:

1. Cognitive-behavioral therapy (CBT): CBT is a type of therapy that focuses on identifying and changing negative thought patterns or behaviors that contribute to anxiety. It aims to help individuals develop coping strategies and ways to manage symptoms in anxious situations.

2. Exposure therapy: Exposure therapy is another type of CBT that involves gradually and safely facing feared situations or objects to reduce anxiety over time. It aims to help individuals learn that the situation or object feared is not as dangerous as perceived.

3. Acceptance and Commitment Therapy (ACT): ACT is a type of therapy that uses mindfulness-based techniques to help individuals accept unpleasant thoughts, feelings, and sensations instead of trying to avoid or suppress them. It can be helpful for individuals who struggle with feelings of control related to their anxiety.

4. Mindfulness-based Stress Reduction (MBSR): MBSR is a type of therapy that involves developing mindfulness practices to increase awareness of one's thoughts and feelings in the present moment. This can help individuals develop a greater sense of control over their thoughts and reduce symptoms of anxiety.

5. Dialectical Behavior Therapy (DBT): DBT is a type of therapy that prioritizes establishing coping mechanisms and strategies for individuals struggling with emotional dysregulation and behavioral problems. It aims to improve self-awareness, distress tolerance, interpersonal skills, and emotional regulation.

Medication may also be helpful to some people. 

Am I Stressed or Do I Have Anxiety? Stress vs Anxiety

It's common for individuals to experience stress and anxiety, and it's important to understand the differences between the two. Stress is a natural response to challenges in life, and it often subsides when the situation has passed. Anxiety, on the other hand, is a prolonged state of worry and fear that persists even when there's no immediate threat.

Some key differences between stress and anxiety include:

• Stress is usually a short-term response to a challenge or demand, while anxiety can last for extended periods of time.
• Stress is short-term and typically fades after the trigger has been removed, but anxiety can linger for much longer. 
• Stress will always have an obvious trigger, but anxiety can persist for no apparent reason. 
• Anxiety is much more severe and may be accompanied by panic attacks, avoidance behavior, and chronic health issues. 

It's important to seek professional help if you're experiencing symptoms of anxiety or stress that are impacting your daily life. A mental health provider can work with you to develop a personalized treatment plan that may include therapy, medication, or lifestyle changes to help manage your symptoms.

Conclusion

Take a deep breath and remember that you are not alone. Anxiety can be overwhelming, but there are ways to cope with it. One way to start managing your symptoms is to seek help from a mental health professional. 

In conclusion, you are not alone if you're experiencing any of the seven signs of an anxiety disorder. Reaching out for help and starting your journey to a healthier and happier life is essential. Mental health professionals are available to help you manage your symptoms. Additionally, mindfulness, exercise, and healthy eating can all help reduce the symptoms of anxiety. It can be challenging to cope with anxiety, but by taking small steps, you can begin to feel more in control. Remember to take a deep breath and be gentle with yourself. You can learn to manage your anxiety and lead a fulfilling life with the right treatment.