“How do I know if I have anxiety?”
“What are some common symptoms of anxiety?” “What is the difference between anxiety and stress?” “What are the common treatments for anxiety?’ You might likely have been struggling with these questions and many more. Given the complexities of the world, it's quite easy to see how overwhelming worries can contribute to the development of anxiety. Whether anxiety has been a part of your life for years or was triggered by a recent major life event or circumstance, it's important to recognize its symptoms. Many clients who struggle with anxiety generally experience the following symptoms:
Persistent worry or fear
Restlessness or feeling “on edge”
Difficulty concentrating or focusing
Physical symptoms like muscle tension, headaches, or fatigue
Panic attacks or racing heart
Trouble sleeping or excessive sleep
Avoiding situations due to fear or anxiety
The common problem people face with anxiety is that it becomes all encompassing, negative thoughts consume the mind and the quality of life gradually worsens over time. Clients experience helplessness as they struggle to gain control over their thoughts and associated feelings. It is also not uncommon for those struggling with anxiety to also experience symptoms of sadness, or even depression.
If you're reading this now, chances are you've reached a breaking point. You may feel desperate to regain control over the overwhelming thoughts and worries about your present and future. Many people struggling with anxiety express feelings of being 'different' or 'alone,' that no one truly understands what they’re going through. It’s no surprise the fear of judgment exists among those struggling, especially when friends and family haven’t experienced anxiety themselves. Comments like 'Just stop worrying,' 'You’re too pessimistic,' 'Here we go again,' or 'Just pray about it' can feel dismissive and unhelpful. If you're ready to reclaim control over your worries and experience all the beautiful things life has to offer, know that anxiety is not only common, but treatable.
Anxiety Disorders Are Common
Anxiety disorders affect approximately 40 million adults in the United States, making it the most common mental health condition in the country. Anxiety is a natural response to stress, but for many people, it can become more than just an occasional feeling. It is a common everyday occurrence that feels unmanageable at times. Anxiety affects not only adults, but children and adolescents as well. Anxiety can have a significant impact on focus, relationships with others, and our ability to rely on ourselves and decision making abilities. There are 5 major anxiety disorders:
Generalized Anxiety Disorder (GAD) – Characterized by excessive and uncontrollable worry about various aspects of life, even when there is no apparent reason for concern.
Panic Disorder – Involves sudden and repeated panic attacks, which are periods of intense fear or discomfort that can occur unexpectedly or in response to a specific trigger.
Social Anxiety Disorder (SAD) – A fear of social situations where one might be judged, embarrassed, or humiliated, often leading to avoidance of social interactions.
Specific Phobias – Involves intense, irrational fear of specific objects or situations, such as heights, spiders, or flying.
Obsessive-Compulsive Disorder (OCD) – Characterized by persistent, intrusive thoughts (obsessions) and repetitive behaviors or rituals (compulsions) performed to reduce anxiety or prevent a feared event.
It’s important to recognize that no one is immune to anxiety, and not everyone struggles with the same anxiety. A key goal of therapy is to increase self-awareness while equipping clients with effective tools to manage their thoughts and emotions in relation to the specific anxiety they have. As relational beings, connection and support are essential for healing, and more people are turning to therapy to cope with their anxiety.
Anxiety Therapy
If you think you are struggling with physical symptoms of anxiety, there are many ways to help manage and treat it. Anxiety Therapy often includes treatment modalities such as Cognitive Behavioral Therapy (CBT) and Dialectical Behavior Therapy (DBT), both of which are highly effective in managing symptoms. CBT works on changing the thought patterns that drive anxiety, which in turn influences behavior. DBT offers specific skills to manage and cope with anxiety, emotional distress, and difficult situations.
Other forms of Anxiety Therapy
Mindfulness and Meditation: Practices that focus on staying present and aware can help reduce anxiety by promoting relaxation and helping individuals detach from overwhelming thoughts.
Breathing Techniques: Deep breathing exercises (e.g., diaphragmatic breathing, box breathing) can activate the body’s relaxation response, reducing immediate anxiety symptoms.
Lifestyle Changes: Physical activity is known to reduce anxiety by releasing endorphins and improving mood. Activities like yoga, walking, swimming, or even strength training can help relieve stress and anxiety.
Healthy Diet: A balanced diet with adequate nutrients (including magnesium, omega-3 fatty acids, and B vitamins) can support brain health and reduce anxiety symptoms.
Sleep Hygiene: Proper sleep is essential for emotional regulation and mental health. Improving sleep habits can help manage anxiety.
Support Groups and Peer Support: Group therapy or peer support groups provide a sense of community where people with similar experiences can share and support one another.
Online Communities: Many people find comfort in connecting with others in online forums or support groups that focus on mental health and anxiety.
Acceptance and Commitment Therapy (ACT): ACT helps individuals accept their anxiety instead of trying to avoid it. By focusing on living in line with one’s values, even in the presence of anxiety, ACT encourages mindfulness and commitment to meaningful actions.
Medications: There are several common medications that have been proven to be effective in the treatment of anxiety. For such interests, a primary care physician, or psychiatrist should be sought out.
Anxiety can feel overwhelming and all consuming. The world gives us ample ammunition to choose from when it comes to extreme worry about our day to day lives, and general fear of the future. We are not meant to worry about tomorrow in fear, but to live today in optimism, gratitude and faith. It’s not always easy to see the light when everything feels so heavy and dark, but overcoming anxiety is possible. Like anything worthwhile, it will take some deep work, but with your patience and therapeutic support, you can feel relief from the burdens you carry. You don’t have to do it alone.
If you’ve never been to counseling before, we offer free consultations with our counselors. There's no need to prepare ahead of time – just come with an open mind and a willingness to work together. Our counselors understand that seeking therapy can be challenging, which is why they approach each session with warmth, compassion, and a genuine commitment to your well-being. You deserve to live a life filled with peace and joy, free from anxiety and full of light.
