What Is Anxiety
Anxiety is a natural part of life. It evolved as a survival mechanism, keeping us alert to danger and preparing us for threats. However, for some people, anxiety becomes overwhelming and difficult to turn off, even when there is no real danger. This can be due to genetics, brain chemistry, past experiences, or environmental factors (Psychology Today, n.d.).
Anxiety can manifest in both physical and emotional ways, affecting how people think, feel, and behave. While occasional anxiety is normal, chronic anxiety can interfere with daily life and may require professional intervention.
Types of Anxiety Disorders
Anxiety is an umbrella term, and it covers several distinct disorders. Some common examples are:
- Generalized Anxiety Disorder (GAD)
- Obsessive-Compulsive Disorder (OCD)
- Social Anxiety Disorder
- Panic Disorder
- Specific Phobias
Symptoms of Anxiety
Emotional/ Cognitive Symptoms
- Excessive worry and worst-case scenario thinking
- Racing thoughts and difficulty focusing
- Rumination (replaying the same thoughts over and over)
- Mind-reading (assuming others are judging or thinking negatively about you)
- A constant feeling of dread
Physical Symptoms
- Increased heart rate
- Sweating
- Muscle tension
- Shortness of breath
- Restlessness (e.g., pacing, nail-biting, fidgeting)
Causes and Risk Factors
Anxiety disorders develop due to a combination of biological, psychological, and environmental factors (Cleveland Clinic, 2022; HelpGuide, n.d.; Mayo Clinic, 2023).
Some brief examples include:
Life Experiences
- Growing up in an unstable home can make it harder to regulate anxiety later in life.
- Childhood trauma or chronic stress can overactivate the brain’s fear response.
Genetics & Brain Chemistry
- Some people have a lower stress-response threshold, making them more prone to anxiety.
- Neurotransmitter imbalances (serotonin, dopamine) can contribute to anxious feelings.
Trauma & Stress
- Experiencing abuse, loss, or chronic stress can create long-term anxiety patterns.
- Even after a traumatic event ends, the brain may stay on high alert, leading to persistent anxiety.
Evidence-Based Therapy Approaches
Cognitive-Behavioral Therapy (CBT)
CBT helps individuals restructure negative thought patterns that fuel anxiety (Therapy Group of DC, 2021). Your automatic thoughts will lessen if you challenge yourself with enough consistency and grace.
- Example: Someone with social anxiety may believe, “Everyone will think I’m awkward.” CBT helps challenge this thought with questions like, “Has anyone actually told me that?”
Exposure Therapy
Avoiding anxiety-inducing situations reinforces fear. Exposure therapy gradually introduces feared situations, helping individuals build resilience (Verywell Mind, 2023).
Acceptance and Commitment Therapy (ACT)
Instead of fighting anxiety, ACT teaches people to accept anxious thoughts without letting them control behavior. Accepting that you are not your thoughts, that it’s okay to have anxious thoughts but to ground yourself in what you do have control over and leaning into that (HelpGuide, n.d.).
Somatic Therapies
Somatic approaches focus on the body’s response to anxiety, helping regulate the nervous system through breathwork and movement (HelpGuide, n.d.). A personal favorite of mine is a 5-minute Progressive Muscle Relaxation exercise
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Medication Options
Speak with a healthcare provider before starting medications; finding the ideal dosage, delivery method, and combination of drugs is a complex process and usually requires some trial and error. However, the two common types of medications used for Anxiety Treatment are SSRIs for longer-term use and Benzodiazepines for short-term relief. Both carry their own risk and benefits, further cementing the importance of working directly with your provider (Mayo Clinic, 2023).
Holistic Coping Strategies
✅ Exercise & Movement Reduces stress hormones and boosts mood.
✅ Diet & NutritionOmega-3s, probiotics, and complex carbs help regulate anxiety.
✅ Sleep Hygiene Poor sleep worsens anxiety; establish a wind-down routine.
✅ Social Connection Talking to a trusted friend can immediately reduce anxiety symptoms.
✅ Nature & Outdoor Exposure20 minutes outside can lower cortisol and improve well-being.
(Cleveland Clinic, 2022; Mayo Clinic, 2023; HelpGuide, n.d.; Therapy Group of DC, 2021).
Seek Professional Help if…
- Interferes with daily life, work, or relationships.
- Leads to panic attacks or persistent physical symptoms.
- Feels uncontrollable, even with coping efforts.