What is Anxiety

Anxiety
Written By Mike Shihadeh

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:

  • People with GAD experience persistent, excessive worry about everyday situations. Their minds often focus on worst-case scenarios, even when there’s little or no reason for concern (Mayo Clinic, 2023).

  • OCD involves intrusive thoughts (obsessions) and repetitive behaviors (compulsions) meant to reduce anxiety (Mayo Clinic, 2023).

    • Example: Someone may compulsively check that the stove is off, fearing a fire, even if they logically know it is off.

  • People with social anxiety experience intense fear of social interactions, often worrying about embarrassment or judgment. This has become more common, possibly due to increased screen time and social media use (American Psychological Association, n.d.)

  • This disorder involves sudden panic attacks, episodes of overwhelming fear lasting several minutes. Symptoms include racing heartbeat, sweating, dizziness, and shortness of breath (Cleveland Clinic, 2022)..

  • A phobia is an intense, irrational fear of a particular object or situation, such as heights, spiders, or flying. These fears can lead to avoidance behaviors that interfere with daily life (Cleveland Clinic, 2022).

Symptoms of Anxiety

Emotional/ Cognitive Symptoms

Physical 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

  • 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.

Anxiety itself is not the issue.

In healthy amounts, it keeps us motivated, prepared, and aware of risks. The problem arises when anxiety becomes overwhelming and prevents us from functioning.

Suppressing anxiety often makes it stronger. Instead, the goal is to manage anxiety, not eliminate it entirely.

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

👇Try This 👇

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 solutions to anxiety

Holistic Coping Strategies

✅ Exercise & Movement

  • Reduces stress hormones and boosts mood.

✅ Diet & Nutrition

  • Omega-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 Exposure

  • 20 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.

Ready To Take Control of Your Anxiety?

References

Mike Shihadeh https://TherapyByYou.com
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