🕷️ Crawler Inspector

URL Lookup

Direct Parameter Lookup

Raw Queries and Responses

1. Shard Calculation

Query:

Response:

Calculated Shard: 121 (from laksa102)

2. Crawled Status Check

Query:

curl -X POST \
  'http://laksa121.int.ahrefs:8124/' \
  -H 'Content-Type: text/plain' \
  -H 'X-ClickHouse-Database: crawler3' \
  -H 'Authorization: Basic YXBpOg==' \
  -d 'SELECT getAhrefsURLFromUnparsed(src_unparsed) AS found_url, ifNull(toUnixTimestamp(download_stamp), 0) AS crawl_time, ifNull(toUnixTimestamp(props_url_first_seen), 0) AS first_indexed_time, download_http_code AS http_code, src_unparsed AS src_unparsed, src_root_hash AS src_root_hash, history_drop_reason AS history_drop_reason, meta_title AS meta_title, meta_descriptions AS meta_descriptions, attrs_boilerpipe_text AS attrs_boilerpipe_text, attrs_markdown AS attrs_markdown, attrs_readable_markdown AS attrs_readable_markdown, meta_canonical AS meta_canonical FROM crawler3.page_info_local FINAL PREWHERE (src_root_hash, src_unparsed) IN ((getAhrefsRootHashFromUnparsed(getAhrefsUnparsedNoserviceFromURL(\'https://www.helpguide.org/mental-health/anxiety/anxiety-disorders-and-anxiety-attacks\')), getAhrefsUnparsedNoserviceFromURL(\'https://www.helpguide.org/mental-health/anxiety/anxiety-disorders-and-anxiety-attacks\'))) FORMAT JSONEachRow'

Response:

{"found_url":"https:\/\/www.helpguide.org\/mental-health\/anxiety\/anxiety-disorders-and-anxiety-attacks","crawl_time":1775972254,"first_indexed_time":1716467522,"http_code":200,"src_unparsed":"org,helpguide!www,\/mental-health\/anxiety\/anxiety-disorders-and-anxiety-attacks s443","src_root_hash":"10679577116146527521","history_drop_reason":null,"meta_title":"Anxiety Disorders and Anxiety Attacks: Symptoms & Treatment","meta_descriptions":["Do you struggle with anxiety? Learn about the signs, symptoms, and types of anxiety disorders, and how to find anxiety treatment and therapies that work."],"attrs_boilerpipe_text":"What is anxiety?\nAnxiety is a normal reaction to danger, the body’s automatic fight-or-flight response that is triggered when you feel threatened, under pressure, or are facing a challenging situation, such as a\njob interview\n, exam, or first date. In moderation, anxiety isn’t necessarily a bad thing. It can help you to stay alert and focused, spur you to action, and motivate you to solve problems. But when anxiety is constant or overwhelming—when worries and fears interfere with your relationships and daily life—you’ve likely crossed the line from normal anxiety into the territory of an anxiety disorder.\nSince anxiety disorders are a group of related conditions rather than a single disorder, symptoms may vary from person to person. One individual may suffer from intense anxiety attacks that strike without warning, while another gets panicky at the thought of mingling at a party. Someone else may struggle with a disabling fear of driving, or uncontrollable,\nintrusive thoughts\n. Yet another may live in a constant state of tension,\nworrying\nabout anything and everything. But despite their different forms, all anxiety disorders illicit an intense fear or worry out of proportion to the situation at hand.\nWhile having an anxiety disorder can be disabling, preventing you from living the life you want, it’s important to know that you’re not alone. Anxiety disorders are among the most common mental health issues—and are highly treatable. Once you understand your anxiety disorder, there are steps you can take to reduce the symptoms and regain control of your life.\nWhat is an anxiety attack?\nAn anxiety attack occurs when stressors or fears build up over time. A relationship conflict or an overloaded work schedule, for example, could gradually increase your anxiousness until you feel completely overwhelmed for a period. For the duration of an anxiety attack, you might experience symptoms such as a lack of focus, tension, or irritability. You could also feel both restless and quickly fatigued.\nHowever, often when people talk about anxiety attacks, they’re really referring to\npanic attacks\n. These are episodes of intense panic or fear. They usually occur suddenly and without warning. Sometimes there’s an obvious trigger—getting stuck in an elevator, for example, or thinking about the big speech you have to give—but in other cases, the attacks come out of the blue.\nPanic attacks  usually peak within ten minutes, and they rarely last more than 30 minutes. But during that short time, you may experience terror so severe that you feel as if you’re about to die or totally lose control. The physical symptoms are themselves so frightening that many people think they’re having a heart attack. After a panic attack is over, you may worry about having another one, particularly in a public place where help isn’t available or you can’t easily escape.\nPanic attack symptoms include:\nSurge of overwhelming panic.\nFeeling of losing control or going crazy.\nHeart palpitations or chest pain.\nFeeling like you’re going to pass out.\nTrouble breathing or choking sensation.\nHyperventilation.\nHot flashes or chills.\nTrembling or shaking.\nNausea or stomach cramps.\nFeeling detached or unreal.\nIt’s important to seek help if you’re starting to avoid certain situations because you’re afraid of having a panic attack. The truth is that panic attacks are highly treatable. In fact, many people are panic free within just five to eight treatment sessions.\nSpeak to a Licensed Therapist\nBetterHelp is an online therapy service that matches you to licensed, accredited therapists who can help with depression, anxiety, relationships, and more. Take the assessment and get matched with a therapist in as little as 48 hours.\nTake Assessment\nHelpGuide is user supported. We earn a commission if you sign up for BetterHelp’s services after clicking through from this site.\nLearn more\nHigh-functioning anxiety\n“High-functioning anxiety” is a term you may have come across online. It’s not a clinical diagnosis but is sometimes used to describe a person who manages to cope with the demands of daily life despite having anxiety. Outwardly, they may seem unflappable. But beneath their calm demeanor, they’re plagued by anxious and negative thoughts.\nIf you have high-functioning anxiety, you might seem proactive, outgoing, organized, and achievement-oriented. You may even come off as a perfectionist or model student or employee. However, your underlying anxiety can still have health consequences, including irritability, insomnia, and muscle tension.\nDifferent people experience anxiety symptoms in different ways. It’s important to remember that some people are dealing with struggles that aren’t always apparent.\nDo I have an anxiety disorder?\nIf you identify with any of the following seven signs and symptoms, and they just won’t go away, you may be suffering from an anxiety disorder:\nAre you constantly tense, worried, or on edge?\nDoes your anxiety interfere with your work, school, or family responsibilities?\nAre you plagued by fears that you know are irrational, but can’t shake?\nDo you believe that something bad will happen if certain things aren’t done a certain way?\nDo you avoid everyday situations or activities because they cause you anxiety?\nDo you experience sudden, unexpected attacks of heart-pounding panic?\nDo you feel like danger and catastrophe are around every corner?\nIn addition to the primary symptom of excessive and irrational fear and worry, other common emotional symptoms include:\nFeelings of apprehension or dread.\nWatching for signs of danger.\nAnticipating the worst.\nTrouble concentrating.\nFeeling tense and jumpy.\nIrritability.\nFeeling like your mind’s gone blank.\nBut anxiety is more than just a feeling. As a product of the body’s fight-or-flight response, it also involves a wide range of physical symptoms, including:\nPounding heart.\nSweating.\nHeadaches.\nStomach upset.\nDizziness.\nFrequent urination or diarrhea.\nShortness of breath.\nMuscle tension or twitches.\nShaking or trembling.\nInsomnia.\nBecause of these physical symptoms, anxiety sufferers often mistake their disorder for a medical illness. They may visit many doctors and make numerous trips to the hospital before their anxiety disorder is finally recognized.\nThe link between anxiety symptoms and depression\nMany people with anxiety disorders also\nsuffer from depression\nat some point. Anxiety and depression are believed to stem from the same biological vulnerability, which may explain why they so often go hand-in-hand. Since depression makes anxiety worse (and vice versa), it’s important to seek treatment for both conditions.\nTypes of anxiety disorders and their symptoms\nAnxiety disorders and closely related conditions include:\nGeneralized anxiety disorder (GAD)\nIf constant worries and fears distract you from your day-to-day activities, or you’re troubled by a persistent feeling that something bad is going to happen, you may be suffering from\ngeneralized anxiety disorder\n(GAD). People with GAD are chronic worrywarts who feel anxious nearly all of the time, though they may not even know why. GAD often manifests in physical symptoms like insomnia, stomach upset, restlessness, and fatigue.\nPanic attacks and panic disorder\nPanic disorder\nis characterized by repeated, unexpected panic attacks, as well as fear of experiencing another episode.\nAgoraphobia\n, the fear of being somewhere where escape or help would be difficult in the event of a panic attack, may also accompany a panic disorder. If you have agoraphobia, you are likely to avoid public places such as shopping malls, or confined spaces such as an airplane.\nObsessive-compulsive disorder (OCD)\nObsessive-compulsive disorder (OCD)\nis characterized by unwanted thoughts or behaviors that seem impossible to stop or control. If you have OCD, you may feel troubled by obsessions, such as a recurring worry that you forgot to turn off the oven or that you might hurt someone. You may also suffer from uncontrollable compulsions, such as washing your hands over and over.\nHoarding disorder\nHoarding disorder\nis a chronic difficulty discarding possessions, accompanied by a dysfunctional attachment to even worthless items. It can lead to excessive accumulation of possessions (or animals) and a cluttered living space. You may attribute emotion to inanimate objects, have a strong sentimental attachment to items, or see the use in any object. These beliefs can make discarding items overwhelm you with feelings of anxiety, guilt, or sadness.\nPhobias and irrational fears\nA\nphobia\nis an unrealistic or exaggerated fear of a specific object, activity, or situation that in reality presents little to no danger. Common phobias include fear of animals (such as snakes and spiders), fear of flying, and\nfear of needles\n. In the case of a severe phobia, you might go to extreme lengths to avoid the object of your fear. Unfortunately, avoidance only strengthens the phobia.\nSocial anxiety disorder\nIf you have a debilitating fear of being viewed negatively by others and humiliated in public, you may have\nsocial anxiety disorder\n, also known as social phobia. It can be thought of as extreme shyness and in severe cases, social situations are avoided altogether. Performance anxiety (better known as stage fright) is the most common type of social phobia.\nPost-traumatic stress disorder (PTSD)\nPost-traumatic stress disorder (PTSD)\nis an extreme anxiety disorder that can occur in the aftermath of a traumatic or life-threatening event. PTSD can be thought of as a panic attack that rarely, if ever, lets up. Symptoms of PTSD include flashbacks or nightmares about the incident, hypervigilance, startling easily, withdrawing from others, and avoiding situations that remind you of the event.\nSeparation anxiety disorder\nWhile separation anxiety is a normal stage of development, if anxieties intensify or are persistent enough to get in the way of school or other activities, your child may have\nseparation anxiety disorder\n. They may become agitated at just the thought of being away from mom or dad and complain of sickness to avoid playing with friends or going to school.\nAnxiety causes\nThe specific causes of anxiety can vary depending on the type of anxiety disorder you’re dealing with. However, anxiety may often be the result of multiple factors, including genetics and life experiences.\nGenetics\n. Studies of twins and families indicate that, to some degree, anxiety may be hereditary. In other words, some people may simply be more genetically prone to being anxious.\nStressful or traumatic past events\n. Experiencing physical or emotional abuse and neglect can trigger an anxiety disorder. For example, being bullied can increase the risk of high anxiety.\nLearned behavior\n. If you grew up with parents who were fearful and focused on worst-case situations, you might have adopted their nervous tendencies.\nPhysical conditions\n. Conditions that cause\nchronic pain\ncan contribute to an increase in overall anxiety.\nStressful life circumstances\ncan also trigger a short- or long-term uptick in your anxiety levels, such as sleep deprivation, divorce, or\nbereavement\n.\nHow to deal with anxiety and anxiety attacks\nNot everyone who worries a lot has an anxiety disorder. You may feel anxious because of an overly demanding schedule, lack of exercise or sleep, pressure at home or work, or even from too much\ncaffeine\n. The bottom line is that if your lifestyle is unhealthy and stressful, you’re more likely to feel anxious—whether or not you actually have an anxiety disorder.\n[Read: I Feel Anxious: Tips for Dealing with Anxiety]\nThe following tips can help to lower anxiety and manage symptoms of a disorder:\nTip 1: Ease your stress  \nEveryday stressors, whether they include financial hurdles or interactions with difficult family members, can contribute to your overall anxiety. If your stress levels are through the roof,\nstress management\ncan help.\nLighten your load\n. Look at your responsibilities and see if there are any you can give up, turn down, or delegate to others. For example, practice politely saying “no” to taking on extra tasks in the workplace, or ask your spouse to help out more around the house when you’re feeling overwhelmed.\nPractice relaxation techniques.\nWhen practiced regularly\nrelaxation techniques\nsuch as mindfulness meditation, progressive muscle relaxation, and deep breathing can reduce anxiety symptoms.\nPut a stop to chronic worrying.\nWorrying is a mental habit you can learn how to break. Strategies such as creating a worry period, challenging anxious thoughts, and learning to accept uncertainty can\nsignificantly reduce worry\nand calm your anxious thoughts.\nTip 2: Care for your body\nYour daily self-care habits can have a significant impact on your anxiety levels. In short, the better you treat yourself, the less likely you are to feel stressed out, fatigued, and negative throughout the day.  \nExercise regularly.\nExercise is a natural stress buster and anxiety reliever.\nTo achieve the maximum benefit, aim for at least 30 minutes of aerobic exercise on most days (broken up into short periods if that’s easier).\nGet enough sleep.\nResearch shows that a lack of sleep can exacerbate anxious thoughts and feelings, so try to get seven to nine hours of\nquality sleep a night\n.\nBe smart about caffeine, alcohol, and nicotine.\nCaffeine and alcohol can make anxiety worse. And while it may seem like cigarettes are calming, nicotine is actually a powerful stimulant that leads to higher, not lower, levels of anxiety.\nTip 3: Shift your perception of anxiety and anxiety attacks\nIn some cases, the physical sensations that accompany anxiety—the shaking, the knot in your stomach, the rapid heartbeat—become more things that you fear and try to avoid. Rather than living in fear of anxiety symptoms, though, it may help to view them as temporary and natural—something to accept and learn to work with.\nIn his book, “\nDare: The New Way to End Anxiety\n,” author Barry McDonagh offers a four-step process to shifting your perception of anxiety: DARE.\nD\nefuse. You might have noticed that anxiety builds on internal “what if” questions. “What if my anxiety spirals out of control?” “What if everyone notices me trembling?” Respond to those “what if” questions with, “So what?” Remind yourself that you’ve experienced anxiety before, and it’s harmless.\nA\nccept. Allow the sensations to exist without trying to fight them off. You don’t need to control that rapid heartbeat. Just let it be. Resist the urge to label anxiety symptoms as “good” or “bad.”\nR\nun towards it. Tell yourself that you’re not anxious. You’re actually just excited. Demand that the sensations increase. Think of this as “calling anxiety’s bluff.” The purpose of this is to show yourself that anxiety really is harmless—it’s just a flood of adrenaline. It’s your perception of that energy that is important.\nE\nngage. Once anxiety begins to subside, don’t fixate on the fleeting feelings. Instead, move on to a new activity. Focus all of your senses on whatever you’re doing. This helps ground you in the present again.\nWhen trying the DARE technique, it might help to visualize anxiety as a little creature that visits you on occasion. You allow it to exist, maybe even embrace it, and then, eventually, it will wander off.\nTip 4: Connect with others \nLoneliness and isolation can trigger or worsen anxiety, while talking about your worries face to face can often make them seem less overwhelming. Make it a point to regularly meet up with friends, join a self-help or support group, or share your worries and concerns with a trusted loved one.\nExpand your social circle\n. If you feel like you don’t currently have enough social support, know that it’s never too late to\nmake new friends\nand acquaintances. From joining clubs that relate to your favorite hobbies to trying out volunteer opportunities, there’s no shortage of ways to branch out.\nLook to people who understand your condition\n. If you have a specific anxiety disorder, such as social anxiety disorder, consider looking for a\nsupport group\nthat focuses on that condition. This will give you an opportunity to talk to people who truly understand what you’re going through. You might also learn or share coping techniques.\nWhen to seek professional help for anxiety and anxiety attacks\nWhile self-help coping strategies can be very effective, if your worries, fears, or anxiety attacks have become so great that they’re causing extreme distress or disrupting your daily routine, it’s important to seek professional help.\nIf you’re experiencing a lot of physical symptoms, you should start by getting a medical checkup. Your doctor can check to make sure that your anxiety isn’t caused by a medical condition, such as a thyroid problem, hypoglycemia, or asthma. Since certain drugs and supplements can cause anxiety, your doctor will also want to know about any prescriptions, over-the-counter medications, herbal remedies, and recreational drugs you’re taking.\nIf your physician rules out a medical cause, the next step is to consult with a\ntherapist who has experience treating anxiety disorders\n. The therapist will work with you to determine the cause and type of your disorder and devise a course of treatment.\nAnxiety treatment\nAnxiety disorders respond very well to in-person and\nonline therapy\n—and often in a relatively short amount of time. The specific treatment approach depends on the type of anxiety disorder and its severity. But in general, most are treated with therapy, medication, or some combination of the two.\nCognitive-behavioral therapy\nand\nexposure therapy\nare types of behavioral therapy, meaning they focus on behavior rather than on underlying psychological conflicts or issues from the past. They can help with issues such as panic attacks, generalized anxiety, and phobias.\nCognitive-behavior therapy\n(CBT)\nhelps you identify and challenge the negative thinking patterns and irrational beliefs that fuel your anxiety. As well as in-person CBT therapists, there are also online CBT platforms.\nExposure therapy\nencourages you to confront your fears and anxieties in a safe, controlled environment. Through gradual exposure to the feared object or situation, either in your imagination or in reality, you gain a greater sense of control. As you face your fear without being harmed, your anxiety will diminish.\nAnxiety medication\nIf you have anxiety that’s severe enough to interfere with your ability to function,\nmedication\nmay help relieve some symptoms. However, anxiety medications can be habit forming and cause unwanted or even dangerous side effects, so be sure to research your options carefully. Many people use anti-anxiety medication when therapy, exercise, or self-help strategies would work just as well or better—minus the side effects and safety concerns. It’s important to weigh the benefits and risks of medication so you can make an informed decision.\nHotlines and support\nNAMI Helpline\n – Trained volunteers can provide information, referrals, and support for those suffering from anxiety disorders in the U.S. Call 1-800-950-6264. (National Alliance on Mental Illness)\nFind a Therapist\n – Search for anxiety disorder treatment providers in the U.S. (Anxiety Disorders Association of America)\nSupport Groups\n – List of support groups in the U.S., Canada, Australia, and South Africa. (Anxiety and Depression Association of America)\nAnxiety UK\n – Information, support, and a dedicated helpline for UK sufferers and their families. Call: 03444 775 774. (Anxiety UK)\nAnxiety Canada\n – Provides links to services in different Canadian provinces. (Anxiety Disorders Association of Canada)\nSANE Help Centre\n – Provides information about symptoms, treatments, medications, and where to go for support in Australia. Call: 1800 18 7263. (SANE Australia).\nHelpline (India) \n– Provides information and support to those with mental health concerns in India. Call: 1860 2662 345 or 1800 2333 330. (Vandrevala Foundation).\nMore Information\nDeMartini, J., Patel, G., & Fancher, T. L. (2019). Generalized Anxiety Disorder. Annals of Internal Medicine, 170(7), ITC49–ITC64.\nLink\nKandola, A., Vancampfort, D., Herring, M., Rebar, A., Hallgren, M., Firth, J., & Stubbs, B. (2018). Moving to Beat Anxiety: Epidemiology and Therapeutic Issues with Physical Activity for Anxiety. Current Psychiatry Reports, 20(8), 63.\nLink\nCraske, M. G., & Stein, M. B. (2016). Anxiety. Lancet (London, England), 388(10063), 3048–3059.\nLink\nBorza, L. (2017). Cognitive-behavioral therapy for generalized anxiety. Dialogues in Clinical Neuroscience, 19(2), 203–208.\nLink\nPark, S.-C., & Kim, Y.-K. (2020). Anxiety Disorders in the DSM-5: Changes, Controversies, and Future Directions. Advances in Experimental Medicine and Biology, 1191, 187–196.\nLink\nOtte, C. (2011). Cognitive behavioral therapy in anxiety disorders: Current state of the evidence. Dialogues in Clinical Neuroscience, 13(4), 413–421.\nLink\nTolin, D. F. (2010). Is cognitive–behavioral therapy more effective than other therapies?: A meta-analytic review. Clinical Psychology Review, 30(6), 710–720.\nLink\nAylett, E., Small, N., & Bower, P. (2018). Exercise in the treatment of clinical anxiety in general practice – a systematic review and meta-analysis. BMC Health Services Research, 18(1), 559.\nLink\nAnxiety Disorders. (2013). In\nDiagnostic and Statistical Manual of Mental Disorders\n. American Psychiatric Association.\nLink\nMellifont, D. (2019). Neuro magnifico! An exploratory study critically reviewing news text reporting of anxiety-related work performance strengths, challenges and support measures.\nWork\n, 63(3), 435–446.\nLink\nSigns You Have High-Functioning Anxiety – Cleveland Clinic\n. (n.d.). Retrieved August 28, 2022, from\nLink\nCopeland, W. E., Wolke, D., Angold, A., & Costello, E. J. (2013). Adult Psychiatric Outcomes of Bullying and Being Bullied by Peers in Childhood and Adolescence.\nJAMA Psychiatry\n,\n70\n(4), 419.\nLink\nGeneralized Anxiety Disorder (GAD) | Boston Children’s Hospital\n. (n.d.). Retrieved May 19, 2023, from\nLink\nGottschalk, M. G., & Domschke, K. (2017). Genetics of generalized anxiety disorder and related traits.\nDialogues in Clinical Neuroscience\n,\n19\n(2), 159–168.\nLink\nHald, G. M., Ciprić, A., Sander, S., & Strizzi, J. M. (2022). Anxiety, depression and associated factors among recently divorced individuals.\nJournal of Mental Health\n,\n31\n(4), 462–470.\nLink\nKaloeti, D. V. S., Manalu, R., Kristiana, I. F., & Bidzan, M. (2021). The Role of Social Media Use in Peer Bullying Victimization and Onset of Anxiety Among Indonesian Elementary School Children.\nFrontiers in Psychology\n,\n12\n, 635725.\nLink\nKascakova, N., Furstova, J., Hasto, J., Madarasova Geckova, A., & Tavel, P. (2020). The Unholy Trinity: Childhood Trauma, Adulthood Anxiety, and Long-Term Pain.\nInternational Journal of Environmental Research and Public Health\n,\n17\n(2), 414.\nLink\nPires, G. N., Bezerra, A. G., Tufik, S., & Andersen, M. L. (2016). Effects of acute sleep deprivation on state anxiety levels: A systematic review and meta-analysis.\nSleep Medicine\n,\n24\n, 109–118.\nLink\nScott, K. M., McLaughlin, K. A., Smith, D. A. R., & Ellis, P. M. (2012). Childhood maltreatment and DSM-IV adult mental disorders: Comparison of prospective and retrospective findings.\nBritish Journal of Psychiatry\n,\n200\n(6), 469–475.\nLink\nThimm, J. C., Kristoffersen, A. E., & Ringberg, U. (2020). The prevalence of severe grief reactions after bereavement and their associations with mental health, physical health, and health service utilization: A population-based study.\nEuropean Journal of Psychotraumatology\n,\n11\n(1), 1844440.\nLink\nMcDonagh, B. (2015).\nDare: The New Way to End Anxiety and Stop Panic Attacks.\nBMD Publishing.\nLink\nPires, G. N., Bezerra, A. G., Tufik, S., & Andersen, M. L. (2016). Effects of acute sleep deprivation on state anxiety levels: A systematic review and meta-analysis.\nSleep Medicine\n,\n24\n, 109–118.\nLink\nThe Medical Minute: Anxiety attack or panic attack? Actually, it can be both—Penn State Health News\n. (n.d.). Retrieved December 1, 2023, from\nLink","attrs_markdown":"[![HelpGuide.org](https:\/\/www.helpguide.org\/wp-content\/uploads\/Group-13075.svg)](https:\/\/www.helpguide.org\/)\n\n- [Español](https:\/\/www.helpguide.org\/es\/ansiedad\/trastornos-y-ataques-de-ansiedad)\n\n- [About Us](https:\/\/www.helpguide.org\/about-us)\n  - [About Us](https:\/\/www.helpguide.org\/about-us)\n  - [Meet Our Team](https:\/\/www.helpguide.org\/about-us\/meet-our-team)\n  - [Our Story](https:\/\/www.helpguide.org\/about-us\/our-story)\n  - [Jeanne Segal, Ph.D.](https:\/\/www.helpguide.org\/about-us\/jeanne-segal)\n  - [Advisory Council](https:\/\/www.helpguide.org\/professional-advisory-council)\n  - [Contact Us](https:\/\/www.helpguide.org\/contact-us)\n- [Resources](https:\/\/www.helpguide.org\/mental-health\/anxiety\/anxiety-disorders-and-anxiety-attacks)\n  - [Harvard Health Partnership](https:\/\/www.helpguide.org\/harvard)\n  - [Audio 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[Nutrition](https:\/\/www.helpguide.org\/wellness\/nutrition)\n  - [Sleep](https:\/\/www.helpguide.org\/wellness\/sleep)\n  - [Stress](https:\/\/www.helpguide.org\/mental-health\/stress)\n  - [Well-being & Happiness](https:\/\/www.helpguide.org\/mental-health\/wellbeing)\n  - [Pets](https:\/\/www.helpguide.org\/wellness\/pets)\n  \n  - [Weight Management](https:\/\/www.helpguide.org\/wellness\/weight-loss)\n  - [Work & Career](https:\/\/www.helpguide.org\/wellness\/career)\n  - [Illness & Disability](https:\/\/www.helpguide.org\/wellness\/health-conditions)\n  - [Heart Health](https:\/\/www.helpguide.org\/wellness\/heart-health)\n  - [Cancer](https:\/\/www.helpguide.org\/wellness\/cancer)\n  - [Sexual Health](https:\/\/www.helpguide.org\/relationships\/sexual-health)\n  \n  Featured\n  \n  [Stress Management](https:\/\/www.helpguide.org\/mental-health\/stress\/stress-management)\n  \n  How to reduce, prevent, and relieve stress\n  \n  [![A person calmly displays a colorful bunch of flowers in front of a lush green backdrop, suggesting successful stress management.](https:\/\/www.helpguide.org\/wp-content\/uploads\/2023\/02\/Stress-Management-384x256.jpeg)](https:\/\/www.helpguide.org\/mental-health\/stress\/stress-management)\n  \n  [Insomnia: What to Do When You Can't Sleep](https:\/\/www.helpguide.org\/wellness\/sleep\/insomnia-causes-and-cures)\n  \n  The causes of insomnia, and what to do when you can’t sleep\n  \n  [![A woman in a denim shirt sits on a bed, looking out a window at city lights during the night.](https:\/\/www.helpguide.org\/wp-content\/uploads\/2023\/02\/Insomnia-384x256.jpeg)](https:\/\/www.helpguide.org\/wellness\/sleep\/insomnia-causes-and-cures)\n- [Children & Family](https:\/\/www.helpguide.org\/family)\n  [Children & Family](https:\/\/www.helpguide.org\/family)\n  \n  - [Autism](https:\/\/www.helpguide.org\/mental-health\/autism)\n  - [Learning Disabilities](https:\/\/www.helpguide.org\/family\/learning-disabilities)\n  - [Family Caregiving](https:\/\/www.helpguide.org\/family\/caregiving)\n  \n  - [Parenting](https:\/\/www.helpguide.org\/family\/parenting)\n  - [Teen Issues](https:\/\/www.helpguide.org\/family\/young-adults)\n  \n  Featured\n  \n  [ADHD in Children](https:\/\/www.helpguide.org\/mental-health\/adhd\/adhd-in-children)\n  \n  What Attention Deficit Hyperactivity Disorder looks like in kids\n  \n  [![Two children wearing aviator goggles and hats glide on skateboards with arms outstretched, illustrating ADHD in children.](https:\/\/www.helpguide.org\/wp-content\/uploads\/2023\/02\/ADHD-in-Children-384x256.jpeg)](https:\/\/www.helpguide.org\/mental-health\/adhd\/adhd-in-children)\n  \n  [Caregiver Stress and Caregiver Burnout](https:\/\/www.helpguide.org\/family\/caregiving\/caregiver-stress-and-burnout)\n  \n  Tips for regaining your energy, optimism, and hope\n  \n  [![Withered plant in a terracotta pot under harsh sunlight, representing caregiver burnout and depletion.](https:\/\/www.helpguide.org\/wp-content\/uploads\/2023\/02\/Caregiver-Burnout-384x256.jpeg)](https:\/\/www.helpguide.org\/family\/caregiving\/caregiver-stress-and-burnout)\n- [Relationships](https:\/\/www.helpguide.org\/relationships)\n  [Relationships](https:\/\/www.helpguide.org\/relationships)\n  \n  - [Communication](https:\/\/www.helpguide.org\/relationships\/communication)\n  - [Emotional Intelligence](https:\/\/www.helpguide.org\/mental-health\/emotional-intelligence)\n  - [Love & Friendship](https:\/\/www.helpguide.org\/relationships\/social-connection)\n  \n  - [Domestic Abuse](https:\/\/www.helpguide.org\/relationships\/domestic-abuse)\n  - [Sexual Health](https:\/\/www.helpguide.org\/relationships\/sexual-health)\n  \n  Featured\n  \n  [Setting Healthy Boundaries in Relationships](https:\/\/www.helpguide.org\/relationships\/social-connection\/setting-healthy-boundaries-in-relationships)\n  \n  Strengthen your connections and improve your self-esteem\n  \n  [![Two people stand either side of a red line, symbolizing setting boundaries in relationships.](https:\/\/www.helpguide.org\/wp-content\/uploads\/2022\/07\/Boundaries-384x256.png)](https:\/\/www.helpguide.org\/relationships\/social-connection\/setting-healthy-boundaries-in-relationships)\n  \n  [Improving Emotional Intelligence (EQ)](https:\/\/www.helpguide.org\/mental-health\/wellbeing\/emotional-intelligence-eq)\n  \n  Boost your EQ to help find happiness and success\n  \n  [![Two small wooden figures each walk inside their own large, circular band, representing improving emotional intelligence.](https:\/\/www.helpguide.org\/wp-content\/uploads\/2023\/02\/Improving-Emotional-Intelligence-384x257.jpeg)](https:\/\/www.helpguide.org\/mental-health\/wellbeing\/emotional-intelligence-eq)\n- [Aging Well](https:\/\/www.helpguide.org\/aging)\n  [Aging Well](https:\/\/www.helpguide.org\/aging)\n  \n  - [Healthy Aging](https:\/\/www.helpguide.org\/aging\/healthy-aging)\n  - [Alzheimer’s Disease & Dementia](https:\/\/www.helpguide.org\/aging\/dementia)\n  \n  - [Family Caregiving](https:\/\/www.helpguide.org\/family\/caregiving)\n  - [End of Life](https:\/\/www.helpguide.org\/aging\/end-of-life)\n  \n  Featured\n  \n  [Depression in Older Adults](https:\/\/www.helpguide.org\/mental-health\/depression\/depression-in-older-adults)\n  \n  Recognizing the signs and getting the right treatment\n  \n  [![A bush adorned with a contrast of orange and white flowers, showcasing the nature of depression in older adults](https:\/\/www.helpguide.org\/wp-content\/uploads\/2023\/02\/Depression-in-Older-Adults-384x576.jpeg)](https:\/\/www.helpguide.org\/mental-health\/depression\/depression-in-older-adults)\n  \n  [Aging Well](https:\/\/www.helpguide.org\/aging\/healthy-aging\/staying-healthy-as-you-age)\n  \n  Tips to staying healthy as you get older\n  \n  [![Low-angle shot looking up into the expansive, sun-drenched canopy of a large oak tree against a clear blue sky, representing aging well.](https:\/\/www.helpguide.org\/wp-content\/uploads\/2023\/02\/Aging-Well-384x256.jpeg)](https:\/\/www.helpguide.org\/aging\/healthy-aging\/staying-healthy-as-you-age)\n- [Screeners](https:\/\/www.helpguide.org\/screening-tests\/depression-test)\n  - [Depression Test](https:\/\/www.helpguide.org\/screening-tests\/depression-test)\n\n- [Mental Health](https:\/\/www.helpguide.org\/mental-health)\n- [Health & Wellness](https:\/\/www.helpguide.org\/wellness)\n- [Children & Family](https:\/\/www.helpguide.org\/family)\n- [Relationships](https:\/\/www.helpguide.org\/relationships)\n- [Aging Well](https:\/\/www.helpguide.org\/aging)\n- [Screeners](https:\/\/www.helpguide.org\/screening-tests\/depression-test)\n\n- [About Us](https:\/\/www.helpguide.org\/about-us)\n- [Resources](https:\/\/www.helpguide.org\/mental-health\/anxiety\/anxiety-disorders-and-anxiety-attacks)\n\n- [Español](https:\/\/www.helpguide.org\/es\/ansiedad\/trastornos-y-ataques-de-ansiedad)\n\nReturn\n\n[Mental Health](https:\/\/www.helpguide.org\/mental-health)\n\n- [ADHD](https:\/\/www.helpguide.org\/mental-health\/adhd)\n- [Addiction](https:\/\/www.helpguide.org\/mental-health\/addiction)\n- [Anxiety](https:\/\/www.helpguide.org\/mental-health\/anxiety)\n- [Bipolar Disorder](https:\/\/www.helpguide.org\/mental-health\/bipolar-disorder)\n- [Depression](https:\/\/www.helpguide.org\/mental-health\/depression)\n- [Eating Disorders](https:\/\/www.helpguide.org\/mental-health\/eating-disorders)\n- [Grief & Loss](https:\/\/www.helpguide.org\/mental-health\/grief)\n- [Personality Disorders](https:\/\/www.helpguide.org\/mental-health\/personality-disorders)\n- [PTSD & Trauma](https:\/\/www.helpguide.org\/mental-health\/ptsd-trauma)\n- [Schizophrenia](https:\/\/www.helpguide.org\/mental-health\/schizophrenia)\n- [Stress](https:\/\/www.helpguide.org\/mental-health\/stress)\n- [Suicide & Self-Harm](https:\/\/www.helpguide.org\/mental-health\/suicide-self-harm)\n- [Treatment](https:\/\/www.helpguide.org\/mental-health\/treatment)\n\nReturn\n\n[Health & Wellness](https:\/\/www.helpguide.org\/wellness)\n\n- [Exercise & Fitness](https:\/\/www.helpguide.org\/wellness\/fitness)\n- [Nutrition](https:\/\/www.helpguide.org\/wellness\/nutrition)\n- [Sleep](https:\/\/www.helpguide.org\/wellness\/sleep)\n- [Stress](https:\/\/www.helpguide.org\/mental-health\/stress)\n- [Well-being & Happiness](https:\/\/www.helpguide.org\/mental-health\/wellbeing)\n- [Pets](https:\/\/www.helpguide.org\/wellness\/pets)\n- [Weight Management](https:\/\/www.helpguide.org\/wellness\/weight-loss)\n- [Work & Career](https:\/\/www.helpguide.org\/wellness\/career)\n- [Illness & Disability](https:\/\/www.helpguide.org\/wellness\/health-conditions)\n- [Heart Health](https:\/\/www.helpguide.org\/wellness\/heart-health)\n- [Cancer](https:\/\/www.helpguide.org\/wellness\/cancer)\n- [Sexual Health](https:\/\/www.helpguide.org\/relationships\/sexual-health)\n\nReturn\n\n[Children & Family](https:\/\/www.helpguide.org\/family)\n\n- [Autism](https:\/\/www.helpguide.org\/mental-health\/autism)\n- [Learning Disabilities](https:\/\/www.helpguide.org\/family\/learning-disabilities)\n- [Family Caregiving](https:\/\/www.helpguide.org\/family\/caregiving)\n- [Parenting](https:\/\/www.helpguide.org\/family\/parenting)\n- [Teen Issues](https:\/\/www.helpguide.org\/family\/young-adults)\n\nReturn\n\n[Relationships](https:\/\/www.helpguide.org\/relationships)\n\n- [Communication](https:\/\/www.helpguide.org\/relationships\/communication)\n- [Emotional Intelligence](https:\/\/www.helpguide.org\/mental-health\/emotional-intelligence)\n- [Love & Friendship](https:\/\/www.helpguide.org\/relationships\/social-connection)\n- [Domestic Abuse](https:\/\/www.helpguide.org\/relationships\/domestic-abuse)\n- [Sexual Health](https:\/\/www.helpguide.org\/relationships\/sexual-health)\n\nReturn\n\n[Aging Well](https:\/\/www.helpguide.org\/aging)\n\n- [Healthy Aging](https:\/\/www.helpguide.org\/aging\/healthy-aging)\n- [Alzheimer’s Disease & Dementia](https:\/\/www.helpguide.org\/aging\/dementia)\n- [Family Caregiving](https:\/\/www.helpguide.org\/family\/caregiving)\n- [End of Life](https:\/\/www.helpguide.org\/aging\/end-of-life)\n\nReturn\n\n[Screeners](https:\/\/www.helpguide.org\/screening-tests\/depression-test)\n\n- [Depression Test](https:\/\/www.helpguide.org\/screening-tests\/depression-test)\n\nReturn\n\n[About Us](https:\/\/www.helpguide.org\/about-us)\n\n- [About Us](https:\/\/www.helpguide.org\/about-us)\n- [Meet Our Team](https:\/\/www.helpguide.org\/about-us\/meet-our-team)\n- [Our Story](https:\/\/www.helpguide.org\/about-us\/our-story)\n\nReturn\n\n[Resources](https:\/\/www.helpguide.org\/mental-health\/anxiety\/anxiety-disorders-and-anxiety-attacks)\n\n- [Harvard Health Partnership](https:\/\/www.helpguide.org\/harvard)\n- [Audio Meditations](https:\/\/www.helpguide.org\/mental-health\/meditation)\n- [Newsletter](https:\/\/www.helpguide.org\/newsletter)\n- [Helplines](https:\/\/www.helpguide.org\/find-help)\n\nWhat is anxiety?\n\n- What is anxiety?\n- What is an anxiety attack?\n- High-functioning anxiety\n- Do I have an anxiety disorder?\n- Anxiety and anxiety attack symptoms\n- Types of anxiety disorders\n- Anxiety causes\n- How to deal with anxiety\n- Tip 1: Ease your stress\n- Tip 2: Care for your body\n- Tip 3: Shift your perception\n- Tip 4: Connect with others\n- When to seek professional help\n- Anxiety treatment\n\n[Home](https:\/\/www.helpguide.org\/) [Choose a Therapist](https:\/\/www.helpguide.org\/)\n\n### Choose a Therapist\nThis therapist directory is offered in partnership with BetterHelp. If you sign up for therapy after clicking through from this site, HelpGuide will earn a commission. This helps us continue our nonprofit mission and continue to be there as a free mental health resource for everyone.\n\nNeed to talk to someone now? [Find a crisis helpline](https:\/\/www.helpguide.org\/find-help)\n\nIf you're a BetterHelp therapist with questions about your directory listing, please contact [therapists@betterhelp.com](mailto:therapists@betterhelp.com)\n\nNeed to talk to someone now? [Find a crisis helpline](https:\/\/www.helpguide.org\/find-help)\n\n[Are You Feeling Suicidal? How to Cope with Thoughts of Suicide](https:\/\/www.helpguide.org\/mental-health\/suicide-self-harm\/are-you-feeling-suicidal)\n\n[![depression-helpline](https:\/\/www.helpguide.org\/wp-content\/plugins\/helpguide-core-functionality\/assets\/images\/svg\/depression-helpline.svg) Coping with depression Tips for overcoming depression one step at a time](https:\/\/www.helpguide.org\/mental-health\/depression\/coping-with-depression)\n\n[![generalized-helpline](https:\/\/www.helpguide.org\/wp-content\/plugins\/helpguide-core-functionality\/assets\/images\/svg\/generalized-helpline.svg) Generalized Anxiety Disorder Symptoms, treatment, and self-help for chronic anxiety](https:\/\/www.helpguide.org\/mental-health\/anxiety\/generalized-anxiety-disorder-gad)\n\n[Anxiety](https:\/\/www.helpguide.org\/mental-health\/anxiety)\n\n# Anxiety Disorders and Anxiety AttacksSymptoms and Treatment for Anxiety\nLast updated on February 27, 2026\n\nDo you have anxiety? Have you had an anxiety attack? Here’s how to recognize the signs and symptoms of anxiety—and find the anxiety treatment and therapies you need.\n\n![High-angle shot of a lone person walking through a wide plaza filled with scattered dark shadows, representing anxiety disorders.](https:\/\/www.helpguide.org\/wp-content\/uploads\/2023\/02\/Anxiety-Disorders-1200x800.jpeg)\n\nBy  [Melinda Smith, M.A.](https:\/\/www.helpguide.org\/bio\/melinda-smith-ma), [Lawrence Robinson](https:\/\/www.helpguide.org\/bio\/lawrence-robinson), [Jeanne Segal, Ph.D.](https:\/\/www.helpguide.org\/bio\/jeanne-segal-phd) and [Sheldon Reid](https:\/\/www.helpguide.org\/bio\/sheldon-reid)\n\n- What is anxiety?\n- What is an anxiety attack?\n- High-functioning anxiety\n- Do I have an anxiety disorder?\n- Anxiety and anxiety attack symptoms\n- Types of anxiety disorders\n- Anxiety causes\n- How to deal with anxiety\n- Tip 1: Ease your stress\n- Tip 2: Care for your body\n- Tip 3: Shift your perception\n- Tip 4: Connect with others\n- When to seek professional help\n- Anxiety treatment\n\n## What is anxiety?\nAnxiety is a normal reaction to danger, the body’s automatic fight-or-flight response that is triggered when you feel threatened, under pressure, or are facing a challenging situation, such as a [job interview](https:\/\/www.helpguide.org\/wellness\/career\/interviewing-techniques-and-tips), exam, or first date. In moderation, anxiety isn’t necessarily a bad thing. It can help you to stay alert and focused, spur you to action, and motivate you to solve problems. But when anxiety is constant or overwhelming—when worries and fears interfere with your relationships and daily life—you’ve likely crossed the line from normal anxiety into the territory of an anxiety disorder.\n\nSince anxiety disorders are a group of related conditions rather than a single disorder, symptoms may vary from person to person. One individual may suffer from intense anxiety attacks that strike without warning, while another gets panicky at the thought of mingling at a party. Someone else may struggle with a disabling fear of driving, or uncontrollable, [intrusive thoughts](https:\/\/www.helpguide.org\/mental-health\/anxiety\/intrusive-thoughts-why-you-have-them-and-how-to-stop). Yet another may live in a constant state of tension, [worrying](https:\/\/www.helpguide.org\/mental-health\/anxiety\/how-to-stop-worrying) about anything and everything. But despite their different forms, all anxiety disorders illicit an intense fear or worry out of proportion to the situation at hand.\n\nWhile having an anxiety disorder can be disabling, preventing you from living the life you want, it’s important to know that you’re not alone. Anxiety disorders are among the most common mental health issues—and are highly treatable. Once you understand your anxiety disorder, there are steps you can take to reduce the symptoms and regain control of your life.\n\n## What is an anxiety attack?\nAn anxiety attack occurs when stressors or fears build up over time. A relationship conflict or an overloaded work schedule, for example, could gradually increase your anxiousness until you feel completely overwhelmed for a period. For the duration of an anxiety attack, you might experience symptoms such as a lack of focus, tension, or irritability. You could also feel both restless and quickly fatigued.\n\nHowever, often when people talk about anxiety attacks, they’re really referring to [panic attacks](https:\/\/www.helpguide.org\/mental-health\/anxiety\/panic-attacks-and-panic-disorders). These are episodes of intense panic or fear. They usually occur suddenly and without warning. Sometimes there’s an obvious trigger—getting stuck in an elevator, for example, or thinking about the big speech you have to give—but in other cases, the attacks come out of the blue.\n\nPanic attacks usually peak within ten minutes, and they rarely last more than 30 minutes. But during that short time, you may experience terror so severe that you feel as if you’re about to die or totally lose control. The physical symptoms are themselves so frightening that many people think they’re having a heart attack. After a panic attack is over, you may worry about having another one, particularly in a public place where help isn’t available or you can’t easily escape.\n\n### Panic attack symptoms include:\n- Surge of overwhelming panic.\n- Feeling of losing control or going crazy.\n- Heart palpitations or chest pain.\n- Feeling like you’re going to pass out.\n- Trouble breathing or choking sensation.\n- Hyperventilation.\n- Hot flashes or chills.\n- Trembling or shaking.\n- Nausea or stomach cramps.\n- Feeling detached or unreal.\n\nIt’s important to seek help if you’re starting to avoid certain situations because you’re afraid of having a panic attack. The truth is that panic attacks are highly treatable. In fact, many people are panic free within just five to eight treatment sessions.\n\n#### Speak to a Licensed Therapist\nBetterHelp is an online therapy service that matches you to licensed, accredited therapists who can help with depression, anxiety, relationships, and more. Take the assessment and get matched with a therapist in as little as 48 hours.\n\n[Take Assessment](https:\/\/hasofferstracking.betterhelp.com\/aff_c?offer_id=2&aff_id=2729&source=helpguide)\n\nHelpGuide is user supported. We earn a commission if you sign up for BetterHelp’s services after clicking through from this site.  [Learn more](https:\/\/www.helpguide.org\/affiliate-disclosure)\n## High-functioning anxiety\n“High-functioning anxiety” is a term you may have come across online. It’s not a clinical diagnosis but is sometimes used to describe a person who manages to cope with the demands of daily life despite having anxiety. Outwardly, they may seem unflappable. But beneath their calm demeanor, they’re plagued by anxious and negative thoughts.\n\nIf you have high-functioning anxiety, you might seem proactive, outgoing, organized, and achievement-oriented. You may even come off as a perfectionist or model student or employee. However, your underlying anxiety can still have health consequences, including irritability, insomnia, and muscle tension.\n\nDifferent people experience anxiety symptoms in different ways. It’s important to remember that some people are dealing with struggles that aren’t always apparent.\n\n## Do I have an anxiety disorder?\nIf you identify with any of the following seven signs and symptoms, and they just won’t go away, you may be suffering from an anxiety disorder:\n\n1. Are you constantly tense, worried, or on edge?\n2. Does your anxiety interfere with your work, school, or family responsibilities?\n3. Are you plagued by fears that you know are irrational, but can’t shake?\n4. Do you believe that something bad will happen if certain things aren’t done a certain way?\n5. Do you avoid everyday situations or activities because they cause you anxiety?\n6. Do you experience sudden, unexpected attacks of heart-pounding panic?\n7. Do you feel like danger and catastrophe are around every corner?\n## Anxiety and anxiety attack symptoms\nIn addition to the primary symptom of excessive and irrational fear and worry, other common emotional symptoms include:\n\n- Feelings of apprehension or dread.\n- Watching for signs of danger.\n- Anticipating the worst.\n- Trouble concentrating.\n- Feeling tense and jumpy.\n- Irritability.\n- Feeling like your mind’s gone blank.\n\nBut anxiety is more than just a feeling. As a product of the body’s fight-or-flight response, it also involves a wide range of physical symptoms, including:\n\n- Pounding heart.\n- Sweating.\n- Headaches.\n- Stomach upset.\n- Dizziness.\n- Frequent urination or diarrhea.\n- Shortness of breath.\n- Muscle tension or twitches.\n- Shaking or trembling.\n- Insomnia.\n\nBecause of these physical symptoms, anxiety sufferers often mistake their disorder for a medical illness. They may visit many doctors and make numerous trips to the hospital before their anxiety disorder is finally recognized.\n\n#### The link between anxiety symptoms and depression\nMany people with anxiety disorders also [suffer from depression](https:\/\/www.helpguide.org\/mental-health\/depression\/depression-symptoms-and-warning-signs) at some point. Anxiety and depression are believed to stem from the same biological vulnerability, which may explain why they so often go hand-in-hand. Since depression makes anxiety worse (and vice versa), it’s important to seek treatment for both conditions.\n## Types of anxiety disorders and their symptoms\nAnxiety disorders and closely related conditions include:\n\n### Generalized anxiety disorder (GAD)\nIf constant worries and fears distract you from your day-to-day activities, or you’re troubled by a persistent feeling that something bad is going to happen, you may be suffering from [generalized anxiety disorder](https:\/\/www.helpguide.org\/mental-health\/anxiety\/generalized-anxiety-disorder-gad) (GAD). People with GAD are chronic worrywarts who feel anxious nearly all of the time, though they may not even know why. GAD often manifests in physical symptoms like insomnia, stomach upset, restlessness, and fatigue.\n\n### Panic attacks and panic disorder\n[Panic disorder](https:\/\/www.helpguide.org\/mental-health\/anxiety\/panic-attacks-and-panic-disorders) is characterized by repeated, unexpected panic attacks, as well as fear of experiencing another episode. [Agoraphobia](https:\/\/www.helpguide.org\/mental-health\/anxiety\/agoraphobia), the fear of being somewhere where escape or help would be difficult in the event of a panic attack, may also accompany a panic disorder. If you have agoraphobia, you are likely to avoid public places such as shopping malls, or confined spaces such as an airplane.\n\n### Obsessive-compulsive disorder (OCD)\n[Obsessive-compulsive disorder (OCD)](https:\/\/www.helpguide.org\/mental-health\/anxiety\/obssessive-compulsive-disorder-ocd) is characterized by unwanted thoughts or behaviors that seem impossible to stop or control. If you have OCD, you may feel troubled by obsessions, such as a recurring worry that you forgot to turn off the oven or that you might hurt someone. You may also suffer from uncontrollable compulsions, such as washing your hands over and over.\n\n### Hoarding disorder\n[Hoarding disorder](https:\/\/www.helpguide.org\/mental-health\/anxiety\/hoarding-disorder-help-for-hoarders) is a chronic difficulty discarding possessions, accompanied by a dysfunctional attachment to even worthless items. It can lead to excessive accumulation of possessions (or animals) and a cluttered living space. You may attribute emotion to inanimate objects, have a strong sentimental attachment to items, or see the use in any object. These beliefs can make discarding items overwhelm you with feelings of anxiety, guilt, or sadness.\n\n### Phobias and irrational fears\nA [phobia](https:\/\/www.helpguide.org\/mental-health\/anxiety\/phobias-and-irrational-fears) is an unrealistic or exaggerated fear of a specific object, activity, or situation that in reality presents little to no danger. Common phobias include fear of animals (such as snakes and spiders), fear of flying, and [fear of needles](https:\/\/www.helpguide.org\/mental-health\/anxiety\/fear-of-needles). In the case of a severe phobia, you might go to extreme lengths to avoid the object of your fear. Unfortunately, avoidance only strengthens the phobia.\n\n### Social anxiety disorder\nIf you have a debilitating fear of being viewed negatively by others and humiliated in public, you may have [social anxiety disorder](https:\/\/www.helpguide.org\/mental-health\/anxiety\/social-anxiety-disorder), also known as social phobia. It can be thought of as extreme shyness and in severe cases, social situations are avoided altogether. Performance anxiety (better known as stage fright) is the most common type of social phobia.\n\n### Post-traumatic stress disorder (PTSD)\n[Post-traumatic stress disorder (PTSD)](https:\/\/www.helpguide.org\/mental-health\/ptsd-trauma\/ptsd-symptoms-self-help-treatment) is an extreme anxiety disorder that can occur in the aftermath of a traumatic or life-threatening event. PTSD can be thought of as a panic attack that rarely, if ever, lets up. Symptoms of PTSD include flashbacks or nightmares about the incident, hypervigilance, startling easily, withdrawing from others, and avoiding situations that remind you of the event.\n\n### Separation anxiety disorder\nWhile separation anxiety is a normal stage of development, if anxieties intensify or are persistent enough to get in the way of school or other activities, your child may have [separation anxiety disorder](https:\/\/www.helpguide.org\/family\/parenting\/separation-anxiety-and-separation-anxiety-disorder). They may become agitated at just the thought of being away from mom or dad and complain of sickness to avoid playing with friends or going to school.\n\n## Anxiety causes\nThe specific causes of anxiety can vary depending on the type of anxiety disorder you’re dealing with. However, anxiety may often be the result of multiple factors, including genetics and life experiences.\n\n- **Genetics**. Studies of twins and families indicate that, to some degree, anxiety may be hereditary. In other words, some people may simply be more genetically prone to being anxious.\n- **Stressful or traumatic past events**. Experiencing physical or emotional abuse and neglect can trigger an anxiety disorder. For example, being bullied can increase the risk of high anxiety.\n- **Learned behavior**. If you grew up with parents who were fearful and focused on worst-case situations, you might have adopted their nervous tendencies.\n- **Physical conditions**. Conditions that cause [chronic pain](https:\/\/www.helpguide.org\/wellness\/health-conditions\/chronic-pain-and-mental-health) can contribute to an increase in overall anxiety.\n- **Stressful life circumstances** can also trigger a short- or long-term uptick in your anxiety levels, such as sleep deprivation, divorce, or [bereavement](https:\/\/www.helpguide.org\/mental-health\/grief\/bereavement-grieving-the-death-of-a-loved-one).\n## How to deal with anxiety and anxiety attacks\nNot everyone who worries a lot has an anxiety disorder. You may feel anxious because of an overly demanding schedule, lack of exercise or sleep, pressure at home or work, or even from too much [caffeine](https:\/\/www.helpguide.org\/mental-health\/wellbeing\/how-much-caffeine). The bottom line is that if your lifestyle is unhealthy and stressful, you’re more likely to feel anxious—whether or not you actually have an anxiety disorder.\n\n[\\[Read: I Feel Anxious: Tips for Dealing with Anxiety\\]](https:\/\/www.helpguide.org\/mental-health\/anxiety\/tips-for-dealing-with-anxiety)\n\nThe following tips can help to lower anxiety and manage symptoms of a disorder:\n\n## Tip 1: Ease your stress\nEveryday stressors, whether they include financial hurdles or interactions with difficult family members, can contribute to your overall anxiety. If your stress levels are through the roof, [stress management](https:\/\/www.helpguide.org\/mental-health\/stress\/stress-management) can help.\n\n**Lighten your load**. Look at your responsibilities and see if there are any you can give up, turn down, or delegate to others. For example, practice politely saying “no” to taking on extra tasks in the workplace, or ask your spouse to help out more around the house when you’re feeling overwhelmed.\n\n**Practice relaxation techniques.** When practiced regularly [relaxation techniques](https:\/\/www.helpguide.org\/mental-health\/stress\/relaxation-techniques-for-stress-relief) such as mindfulness meditation, progressive muscle relaxation, and deep breathing can reduce anxiety symptoms.\n\n**Put a stop to chronic worrying.** Worrying is a mental habit you can learn how to break. Strategies such as creating a worry period, challenging anxious thoughts, and learning to accept uncertainty can [significantly reduce worry](https:\/\/www.helpguide.org\/mental-health\/anxiety\/how-to-stop-worrying) and calm your anxious thoughts.\n\n## Tip 2: Care for your body\nYour daily self-care habits can have a significant impact on your anxiety levels. In short, the better you treat yourself, the less likely you are to feel stressed out, fatigued, and negative throughout the day.\n\n**Exercise regularly.** [Exercise is a natural stress buster and anxiety reliever.](https:\/\/www.helpguide.org\/wellness\/fitness\/the-mental-health-benefits-of-exercise) To achieve the maximum benefit, aim for at least 30 minutes of aerobic exercise on most days (broken up into short periods if that’s easier).\n\n**Get enough sleep.** Research shows that a lack of sleep can exacerbate anxious thoughts and feelings, so try to get seven to nine hours of [quality sleep a night](https:\/\/www.helpguide.org\/wellness\/sleep\/getting-better-sleep).\n\n**Be smart about caffeine, alcohol, and nicotine.** Caffeine and alcohol can make anxiety worse. And while it may seem like cigarettes are calming, nicotine is actually a powerful stimulant that leads to higher, not lower, levels of anxiety.\n\n## Tip 3: Shift your perception of anxiety and anxiety attacks\nIn some cases, the physical sensations that accompany anxiety—the shaking, the knot in your stomach, the rapid heartbeat—become more things that you fear and try to avoid. Rather than living in fear of anxiety symptoms, though, it may help to view them as temporary and natural—something to accept and learn to work with.\n\nIn his book, “[Dare: The New Way to End Anxiety](https:\/\/www.amazon.com\/Dare-Barry-McDonagh-audiobook\/dp\/B01ETUC7JS),” author Barry McDonagh offers a four-step process to shifting your perception of anxiety: DARE.\n\n**D**efuse. You might have noticed that anxiety builds on internal “what if” questions. “What if my anxiety spirals out of control?” “What if everyone notices me trembling?” Respond to those “what if” questions with, “So what?” Remind yourself that you’ve experienced anxiety before, and it’s harmless.\n\n**A**ccept. Allow the sensations to exist without trying to fight them off. You don’t need to control that rapid heartbeat. Just let it be. Resist the urge to label anxiety symptoms as “good” or “bad.”\n\n**R**un towards it. Tell yourself that you’re not anxious. You’re actually just excited. Demand that the sensations increase. Think of this as “calling anxiety’s bluff.” The purpose of this is to show yourself that anxiety really is harmless—it’s just a flood of adrenaline. It’s your perception of that energy that is important.\n\n**E**ngage. Once anxiety begins to subside, don’t fixate on the fleeting feelings. Instead, move on to a new activity. Focus all of your senses on whatever you’re doing. This helps ground you in the present again.\n\nWhen trying the DARE technique, it might help to visualize anxiety as a little creature that visits you on occasion. You allow it to exist, maybe even embrace it, and then, eventually, it will wander off.\n\n## Tip 4: Connect with others\nLoneliness and isolation can trigger or worsen anxiety, while talking about your worries face to face can often make them seem less overwhelming. Make it a point to regularly meet up with friends, join a self-help or support group, or share your worries and concerns with a trusted loved one.\n\n**Expand your social circle**. If you feel like you don’t currently have enough social support, know that it’s never too late to [make new friends](https:\/\/www.helpguide.org\/relationships\/social-connection\/making-good-friends) and acquaintances. From joining clubs that relate to your favorite hobbies to trying out volunteer opportunities, there’s no shortage of ways to branch out.\n\n**Look to people who understand your condition**. If you have a specific anxiety disorder, such as social anxiety disorder, consider looking for a [support group](https:\/\/www.helpguide.org\/mental-health\/treatment\/support-groups) that focuses on that condition. This will give you an opportunity to talk to people who truly understand what you’re going through. You might also learn or share coping techniques.\n\n## When to seek professional help for anxiety and anxiety attacks\nWhile self-help coping strategies can be very effective, if your worries, fears, or anxiety attacks have become so great that they’re causing extreme distress or disrupting your daily routine, it’s important to seek professional help.\n\nIf you’re experiencing a lot of physical symptoms, you should start by getting a medical checkup. Your doctor can check to make sure that your anxiety isn’t caused by a medical condition, such as a thyroid problem, hypoglycemia, or asthma. Since certain drugs and supplements can cause anxiety, your doctor will also want to know about any prescriptions, over-the-counter medications, herbal remedies, and recreational drugs you’re taking.\n\nIf your physician rules out a medical cause, the next step is to consult with a [therapist who has experience treating anxiety disorders](https:\/\/www.helpguide.org\/mental-health\/treatment\/therapy-for-anxiety-disorders). The therapist will work with you to determine the cause and type of your disorder and devise a course of treatment.\n\n## Anxiety treatment\nAnxiety disorders respond very well to in-person and [online therapy](https:\/\/www.helpguide.org\/mental-health\/treatment\/best-online-therapy)—and often in a relatively short amount of time. The specific treatment approach depends on the type of anxiety disorder and its severity. But in general, most are treated with therapy, medication, or some combination of the two.\n\n[Cognitive-behavioral therapy](https:\/\/www.helpguide.org\/mental-health\/treatment\/cognitive-behavioral-therapy-cbt) and [exposure therapy](https:\/\/www.helpguide.org\/mental-health\/treatment\/exposure-therapy) are types of behavioral therapy, meaning they focus on behavior rather than on underlying psychological conflicts or issues from the past. They can help with issues such as panic attacks, generalized anxiety, and phobias.\n\n**Cognitive-behavior therapy** **(CBT)** helps you identify and challenge the negative thinking patterns and irrational beliefs that fuel your anxiety. As well as in-person CBT therapists, there are also online CBT platforms.\n\n**Exposure therapy** encourages you to confront your fears and anxieties in a safe, controlled environment. Through gradual exposure to the feared object or situation, either in your imagination or in reality, you gain a greater sense of control. As you face your fear without being harmed, your anxiety will diminish.\n\n### Anxiety medication\nIf you have anxiety that’s severe enough to interfere with your ability to function, [medication](https:\/\/www.helpguide.org\/mental-health\/anxiety\/anxiety-medication) may help relieve some symptoms. However, anxiety medications can be habit forming and cause unwanted or even dangerous side effects, so be sure to research your options carefully. Many people use anti-anxiety medication when therapy, exercise, or self-help strategies would work just as well or better—minus the side effects and safety concerns. It’s important to weigh the benefits and risks of medication so you can make an informed decision.\n\n#### Hotlines and support\n[NAMI Helpline](http:\/\/www.nami.org\/Find-Support\/NAMI-HelpLine) – Trained volunteers can provide information, referrals, and support for those suffering from anxiety disorders in the U.S. Call 1-800-950-6264. (National Alliance on Mental Illness)\n\n[Find a Therapist](https:\/\/findyourtherapist.adaa.org\/?gad_source=1&gad_campaignid=21784584429&gbraid=0AAAAADOzZllsIkkYd2B1CzWOBkUt96kkV&gclid=CjwKCAiAnoXNBhAZEiwAnItcG7qf5gHZ2SkBwk650m8mhvG-Tq77XmH5UU8aBdgy7QNwe_CKgP2ZFBoCiwAQAvD_BwE) – Search for anxiety disorder treatment providers in the U.S. (Anxiety Disorders Association of America)\n\n[Support Groups](https:\/\/adaa.org\/find-help\/support) – List of support groups in the U.S., Canada, Australia, and South Africa. (Anxiety and Depression Association of America)\n\n[Anxiety UK](http:\/\/www.anxietyuk.org.uk\/) – Information, support, and a dedicated helpline for UK sufferers and their families. Call: 03444 775 774. (Anxiety UK)\n\n[Anxiety Canada](https:\/\/www.anxietycanada.com\/articles\/recommended-links\/) – Provides links to services in different Canadian provinces. (Anxiety Disorders Association of Canada)\n\n[SANE Help Centre](https:\/\/www.sane.org\/get-support) – Provides information about symptoms, treatments, medications, and where to go for support in Australia. Call: 1800 18 7263. (SANE Australia).\n\n[Helpline (India)](https:\/\/www.vandrevalafoundation.com\/) – Provides information and support to those with mental health concerns in India. Call: 1860 2662 345 or 1800 2333 330. (Vandrevala Foundation).\n\n## More Information\nReferences\n\n1. DeMartini, J., Patel, G., & Fancher, T. L. (2019). Generalized Anxiety Disorder. Annals of Internal Medicine, 170(7), ITC49–ITC64.\n   [Link](https:\/\/doi.org\/10.7326\/AITC201904020)\n2. Kandola, A., Vancampfort, D., Herring, M., Rebar, A., Hallgren, M., Firth, J., & Stubbs, B. (2018). Moving to Beat Anxiety: Epidemiology and Therapeutic Issues with Physical Activity for Anxiety. Current Psychiatry Reports, 20(8), 63.\n   [Link](https:\/\/doi.org\/10.1007\/s11920-018-0923-x)\n3. Craske, M. G., & Stein, M. B. (2016). Anxiety. Lancet (London, England), 388(10063), 3048–3059.\n   [Link](https:\/\/doi.org\/10.1016\/S0140-6736\\(16\\)30381-6)\n4. Borza, L. (2017). Cognitive-behavioral therapy for generalized anxiety. Dialogues in Clinical Neuroscience, 19(2), 203–208.\n   [Link](https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5573564\/)\n5. Park, S.-C., & Kim, Y.-K. (2020). Anxiety Disorders in the DSM-5: Changes, Controversies, and Future Directions. Advances in Experimental Medicine and Biology, 1191, 187–196.\n   [Link](https:\/\/doi.org\/10.1007\/978-981-32-9705-0_12)\n6. Otte, C. (2011). Cognitive behavioral therapy in anxiety disorders: Current state of the evidence. Dialogues in Clinical Neuroscience, 13(4), 413–421.\n   [Link](https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3263389\/)\n7. Tolin, D. F. (2010). Is cognitive–behavioral therapy more effective than other therapies?: A meta-analytic review. Clinical Psychology Review, 30(6), 710–720.\n   [Link](https:\/\/doi.org\/10.1016\/j.cpr.2010.05.003)\n8. Aylett, E., Small, N., & Bower, P. (2018). Exercise in the treatment of clinical anxiety in general practice – a systematic review and meta-analysis. BMC Health Services Research, 18(1), 559.\n   [Link](https:\/\/doi.org\/10.1186\/s12913-018-3313-5)\n9. Anxiety Disorders. (2013). In *Diagnostic and Statistical Manual of Mental Disorders*. American Psychiatric Association.\n   [Link](https:\/\/doi.org\/10.1176\/appi.books.9780890425787.x05_Anxiety_Disorders)\n10. Mellifont, D. (2019). Neuro magnifico! An exploratory study critically reviewing news text reporting of anxiety-related work performance strengths, challenges and support measures. *Work*, 63(3), 435–446.\n    [Link](https:\/\/doi.org\/10.3233\/WOR-192950)\n11. *Signs You Have High-Functioning Anxiety – Cleveland Clinic*. (n.d.). Retrieved August 28, 2022, from\n    [Link](https:\/\/health.clevelandclinic.org\/what-is-high-functioning-anxiety\/)\n12. Copeland, W. E., Wolke, D., Angold, A., & Costello, E. J. (2013). Adult Psychiatric Outcomes of Bullying and Being Bullied by Peers in Childhood and Adolescence. *JAMA Psychiatry*, *70*(4), 419.\n    [Link](https:\/\/doi.org\/10.1001\/jamapsychiatry.2013.504)\n13. *Generalized Anxiety Disorder (GAD) \\| Boston Children’s Hospital*. (n.d.). Retrieved May 19, 2023, from\n    [Link](https:\/\/www.childrenshospital.org\/conditions\/generalized-anxiety-disorder-gad)\n14. Gottschalk, M. G., & Domschke, K. (2017). Genetics of generalized anxiety disorder and related traits. *Dialogues in Clinical Neuroscience*, *19*(2), 159–168.\n    [Link](https:\/\/doi.org\/10.31887\/DCNS.2017.19.2\/kdomschke)\n15. Hald, G. M., Ciprić, A., Sander, S., & Strizzi, J. M. (2022). Anxiety, depression and associated factors among recently divorced individuals. *Journal of Mental Health*, *31*(4), 462–470.\n    [Link](https:\/\/doi.org\/10.1080\/09638237.2020.1755022)\n16. Kaloeti, D. V. S., Manalu, R., Kristiana, I. F., & Bidzan, M. (2021). The Role of Social Media Use in Peer Bullying Victimization and Onset of Anxiety Among Indonesian Elementary School Children. *Frontiers in Psychology*, *12*, 635725.\n    [Link](https:\/\/doi.org\/10.3389\/fpsyg.2021.635725)\n17. Kascakova, N., Furstova, J., Hasto, J., Madarasova Geckova, A., & Tavel, P. (2020). The Unholy Trinity: Childhood Trauma, Adulthood Anxiety, and Long-Term Pain. *International Journal of Environmental Research and Public Health*, *17*(2), 414.\n    [Link](https:\/\/doi.org\/10.3390\/ijerph17020414)\n18. Pires, G. N., Bezerra, A. G., Tufik, S., & Andersen, M. L. (2016). Effects of acute sleep deprivation on state anxiety levels: A systematic review and meta-analysis. *Sleep Medicine*, *24*, 109–118.\n    [Link](https:\/\/doi.org\/10.1016\/j.sleep.2016.07.019)\n19. Scott, K. M., McLaughlin, K. A., Smith, D. A. R., & Ellis, P. M. (2012). Childhood maltreatment and DSM-IV adult mental disorders: Comparison of prospective and retrospective findings. *British Journal of Psychiatry*, *200*(6), 469–475.\n    [Link](https:\/\/doi.org\/10.1192\/bjp.bp.111.103267)\n20. Thimm, J. C., Kristoffersen, A. E., & Ringberg, U. (2020). The prevalence of severe grief reactions after bereavement and their associations with mental health, physical health, and health service utilization: A population-based study. *European Journal of Psychotraumatology*, *11*(1), 1844440.\n    [Link](https:\/\/doi.org\/10.1080\/20008198.2020.1844440)\n21. McDonagh, B. (2015). *Dare: The New Way to End Anxiety and Stop Panic Attacks.* BMD Publishing.\n    [Link](https:\/\/www.amazon.com\/Dare-Barry-McDonagh-audiobook\/dp\/B01ETUC7JS)\n22. Pires, G. N., Bezerra, A. G., Tufik, S., & Andersen, M. L. (2016). Effects of acute sleep deprivation on state anxiety levels: A systematic review and meta-analysis. *Sleep Medicine*, *24*, 109–118.\n    [Link](https:\/\/doi.org\/10.1016\/j.sleep.2016.07.019)\n23. *The Medical Minute: Anxiety attack or panic attack? Actually, it can be both—Penn State Health News*. (n.d.). Retrieved December 1, 2023, from\n    [Link](https:\/\/pennstatehealthnews.org\/2023\/03\/the-medical-minute-anxiety-attack-or-panic-attack-actually-it-can-be-both\/)\n\n[Copy Link](https:\/\/www.helpguide.org\/mental-health\/anxiety\/anxiety-disorders-and-anxiety-attacks)\n\nLink copied\\!\n\nShare\n\nPrint\n\nDownload PDF\n\n## More in Anxiety\n[Anxiety](https:\/\/www.helpguide.org\/mental-health\/anxiety)\n\n### [I Feel Anxious](https:\/\/www.helpguide.org\/mental-health\/anxiety\/tips-for-dealing-with-anxiety)\n10 tips for dealing with anxiety\n\n[![A solitary person stands on a concrete stairway in a minimalist urban setting, wondering how to deal with anxiety.](https:\/\/www.helpguide.org\/wp-content\/uploads\/2023\/06\/DealingWithAnxiety-384x257.png)](https:\/\/www.helpguide.org\/mental-health\/anxiety\/tips-for-dealing-with-anxiety)\n\n[Anxiety](https:\/\/www.helpguide.org\/mental-health\/anxiety)\n\n### [Therapy for Anxiety Disorders](https:\/\/www.helpguide.org\/mental-health\/treatment\/therapy-for-anxiety-disorders)\nCognitive behavioral therapy, exposure therapy, and other options\n\n[![A person in a charcoal knit sweater sits on a dark sofa, writing in a spiral notebook, representing therapy for anxiety disorders.](https:\/\/www.helpguide.org\/wp-content\/uploads\/2023\/02\/Therapy-for-Anxiety-Disorders-384x256.jpeg)](https:\/\/www.helpguide.org\/mental-health\/treatment\/therapy-for-anxiety-disorders)\n\n[Anxiety](https:\/\/www.helpguide.org\/mental-health\/anxiety)\n\n### [Panic Attacks and Panic Disorder](https:\/\/www.helpguide.org\/mental-health\/anxiety\/panic-attacks-and-panic-disorders)\nSymptoms, treatment, and tips for overcoming panic\n\n[![Looking up through the dark, bare branches of several tall pine trees against a stark white sky, representing panic attacks.](https:\/\/www.helpguide.org\/wp-content\/uploads\/2023\/02\/Panic-Attacks-384x255.jpeg)](https:\/\/www.helpguide.org\/mental-health\/anxiety\/panic-attacks-and-panic-disorders)\n\n[Anxiety](https:\/\/www.helpguide.org\/mental-health\/anxiety)\n\n### [Can anxiety cause chest pain](https:\/\/www.helpguide.org\/mental-health\/anxiety\/anxiety-cause-chest-pain)\nWondering if your chest pain is due to anxiety? Learn how to identify anxiety-related chest discomfort and when to seek emergency help.\n\n[Anxiety](https:\/\/www.helpguide.org\/mental-health\/anxiety)\n\n### [Anxiety Attack vs Panic Attack](https:\/\/www.helpguide.org\/mental-health\/anxiety\/anxiety-attack-vs-panic-attack)\nWhile anxiety attacks and panic attacks can share some symptoms, there are key differences. Learn how to tell them apart and what to do if you’re experiencing anxiety or panic attacks.\n\n[![A young woman in a pink coat sits on a subway platform, covering her face with her hands in distress.](https:\/\/www.helpguide.org\/wp-content\/uploads\/2025\/12\/anxiety-attacks-vs-panic-attacks-384x256.jpg)](https:\/\/www.helpguide.org\/mental-health\/anxiety\/anxiety-attack-vs-panic-attack)\n\n[Anxiety](https:\/\/www.helpguide.org\/mental-health\/anxiety)\n\n### [High-Functioning Anxiety](https:\/\/www.helpguide.org\/mental-health\/anxiety\/high-functioning-anxiety)\nSigns and how to cope\n\n[![A woman with short hair and large earrings leans against an office wall with eyes closed and hands clasped to her forehead in a moment of stress or deep focus.](https:\/\/www.helpguide.org\/wp-content\/uploads\/2025\/11\/High-Functioning-Anxiety-384x256.jpg)](https:\/\/www.helpguide.org\/mental-health\/anxiety\/high-functioning-anxiety)\n\n[Anxiety](https:\/\/www.helpguide.org\/mental-health\/anxiety)\n\n### [Cognitive Dissonance](https:\/\/www.helpguide.org\/mental-health\/anxiety\/cognitive-dissonance)\nWhen your beliefs and actions conflict\n\n[![A woman gazes thoughtfully through window blinds, with a softly blurred background enhancing the sense of cognitive dissonance](https:\/\/www.helpguide.org\/wp-content\/uploads\/2024\/11\/Cognitive-Dissonance-Definition-Examples-How-to-Reduce-It-384x256.jpg)](https:\/\/www.helpguide.org\/mental-health\/anxiety\/cognitive-dissonance)\n\n[Anxiety](https:\/\/www.helpguide.org\/mental-health\/anxiety)\n\n### [Cognitive Distortions](https:\/\/www.helpguide.org\/mental-health\/anxiety\/cognitive-distortions-put-an-end-to-distorted-thinking)\nPut an end to negative thinking\n\n[![A woman's face is half obscured by out-of-focus glass](https:\/\/www.helpguide.org\/wp-content\/uploads\/2024\/04\/CatastrophisingAndOtherCognitiveDistortions-384x257.jpg)](https:\/\/www.helpguide.org\/mental-health\/anxiety\/cognitive-distortions-put-an-end-to-distorted-thinking)\n\nShare\n\nDownload PDF\n\n### More in Anxiety\n[Anxiety](https:\/\/www.helpguide.org\/mental-health\/anxiety)\n\n### [I Feel Anxious](https:\/\/www.helpguide.org\/mental-health\/anxiety\/tips-for-dealing-with-anxiety)\n10 tips for dealing with anxiety\n\n[Anxiety](https:\/\/www.helpguide.org\/mental-health\/anxiety)\n\n### [Therapy for Anxiety Disorders](https:\/\/www.helpguide.org\/mental-health\/treatment\/therapy-for-anxiety-disorders)\nCognitive behavioral therapy, exposure therapy, and other options\n\n[Anxiety](https:\/\/www.helpguide.org\/mental-health\/anxiety)\n\n### [Panic Attacks and Panic Disorder](https:\/\/www.helpguide.org\/mental-health\/anxiety\/panic-attacks-and-panic-disorders)\nSymptoms, treatment, and tips for overcoming panic\n\n![](https:\/\/www.helpguide.org\/wp-content\/uploads\/2024\/02\/therapy-sidebar-384x229.jpg)\n\n#### Professional therapy, done online\nBetterHelp makes starting therapy easy. 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Find helplines and other resources around the world.\n\n[Get Help](https:\/\/www.helpguide.org\/find-help)\n\n©1999-2026 HelpGuide.org   \n All rights reserved. HELPGUIDE.ORG INTERNATIONAL is a tax-exempt 501(c)3 organization (ID \\#45-4510670). Our content does not constitute a medical or psychological consultation. See a certified medical or mental health professional for diagnosis. [Learn more](https:\/\/www.helpguide.org\/terms-of-use).\n\n- [Terms of Use](https:\/\/www.helpguide.org\/terms-of-use)\n- [Privacy Policy](https:\/\/www.helpguide.org\/privacy-policy)\n- [Cookies Policy](https:\/\/www.helpguide.org\/cookie-policy)\n- [Affiliate Policy](https:\/\/www.helpguide.org\/affiliate-disclosure)","attrs_readable_markdown":"## What is anxiety?\nAnxiety is a normal reaction to danger, the body’s automatic fight-or-flight response that is triggered when you feel threatened, under pressure, or are facing a challenging situation, such as a [job interview](https:\/\/www.helpguide.org\/wellness\/career\/interviewing-techniques-and-tips), exam, or first date. In moderation, anxiety isn’t necessarily a bad thing. It can help you to stay alert and focused, spur you to action, and motivate you to solve problems. But when anxiety is constant or overwhelming—when worries and fears interfere with your relationships and daily life—you’ve likely crossed the line from normal anxiety into the territory of an anxiety disorder.\n\nSince anxiety disorders are a group of related conditions rather than a single disorder, symptoms may vary from person to person. One individual may suffer from intense anxiety attacks that strike without warning, while another gets panicky at the thought of mingling at a party. Someone else may struggle with a disabling fear of driving, or uncontrollable, [intrusive thoughts](https:\/\/www.helpguide.org\/mental-health\/anxiety\/intrusive-thoughts-why-you-have-them-and-how-to-stop). Yet another may live in a constant state of tension, [worrying](https:\/\/www.helpguide.org\/mental-health\/anxiety\/how-to-stop-worrying) about anything and everything. But despite their different forms, all anxiety disorders illicit an intense fear or worry out of proportion to the situation at hand.\n\nWhile having an anxiety disorder can be disabling, preventing you from living the life you want, it’s important to know that you’re not alone. Anxiety disorders are among the most common mental health issues—and are highly treatable. Once you understand your anxiety disorder, there are steps you can take to reduce the symptoms and regain control of your life.\n\n## What is an anxiety attack?\nAn anxiety attack occurs when stressors or fears build up over time. A relationship conflict or an overloaded work schedule, for example, could gradually increase your anxiousness until you feel completely overwhelmed for a period. For the duration of an anxiety attack, you might experience symptoms such as a lack of focus, tension, or irritability. You could also feel both restless and quickly fatigued.\n\nHowever, often when people talk about anxiety attacks, they’re really referring to [panic attacks](https:\/\/www.helpguide.org\/mental-health\/anxiety\/panic-attacks-and-panic-disorders). These are episodes of intense panic or fear. They usually occur suddenly and without warning. Sometimes there’s an obvious trigger—getting stuck in an elevator, for example, or thinking about the big speech you have to give—but in other cases, the attacks come out of the blue.\n\nPanic attacks usually peak within ten minutes, and they rarely last more than 30 minutes. But during that short time, you may experience terror so severe that you feel as if you’re about to die or totally lose control. The physical symptoms are themselves so frightening that many people think they’re having a heart attack. After a panic attack is over, you may worry about having another one, particularly in a public place where help isn’t available or you can’t easily escape.\n\n### Panic attack symptoms include:\n- Surge of overwhelming panic.\n- Feeling of losing control or going crazy.\n- Heart palpitations or chest pain.\n- Feeling like you’re going to pass out.\n- Trouble breathing or choking sensation.\n- Hyperventilation.\n- Hot flashes or chills.\n- Trembling or shaking.\n- Nausea or stomach cramps.\n- Feeling detached or unreal.\n\nIt’s important to seek help if you’re starting to avoid certain situations because you’re afraid of having a panic attack. The truth is that panic attacks are highly treatable. In fact, many people are panic free within just five to eight treatment sessions.\n\n#### Speak to a Licensed Therapist\nBetterHelp is an online therapy service that matches you to licensed, accredited therapists who can help with depression, anxiety, relationships, and more. Take the assessment and get matched with a therapist in as little as 48 hours.\n\n[Take Assessment](https:\/\/hasofferstracking.betterhelp.com\/aff_c?offer_id=2&aff_id=2729&source=helpguide) HelpGuide is user supported. We earn a commission if you sign up for BetterHelp’s services after clicking through from this site.  [Learn more](https:\/\/www.helpguide.org\/affiliate-disclosure)\n## High-functioning anxiety\n“High-functioning anxiety” is a term you may have come across online. It’s not a clinical diagnosis but is sometimes used to describe a person who manages to cope with the demands of daily life despite having anxiety. Outwardly, they may seem unflappable. But beneath their calm demeanor, they’re plagued by anxious and negative thoughts.\n\nIf you have high-functioning anxiety, you might seem proactive, outgoing, organized, and achievement-oriented. You may even come off as a perfectionist or model student or employee. However, your underlying anxiety can still have health consequences, including irritability, insomnia, and muscle tension.\n\nDifferent people experience anxiety symptoms in different ways. It’s important to remember that some people are dealing with struggles that aren’t always apparent.\n\n## Do I have an anxiety disorder?\nIf you identify with any of the following seven signs and symptoms, and they just won’t go away, you may be suffering from an anxiety disorder:\n\n1. Are you constantly tense, worried, or on edge?\n2. Does your anxiety interfere with your work, school, or family responsibilities?\n3. Are you plagued by fears that you know are irrational, but can’t shake?\n4. Do you believe that something bad will happen if certain things aren’t done a certain way?\n5. Do you avoid everyday situations or activities because they cause you anxiety?\n6. Do you experience sudden, unexpected attacks of heart-pounding panic?\n7. Do you feel like danger and catastrophe are around every corner?\n\nIn addition to the primary symptom of excessive and irrational fear and worry, other common emotional symptoms include:\n\n- Feelings of apprehension or dread.\n- Watching for signs of danger.\n- Anticipating the worst.\n- Trouble concentrating.\n- Feeling tense and jumpy.\n- Irritability.\n- Feeling like your mind’s gone blank.\n\nBut anxiety is more than just a feeling. As a product of the body’s fight-or-flight response, it also involves a wide range of physical symptoms, including:\n\n- Pounding heart.\n- Sweating.\n- Headaches.\n- Stomach upset.\n- Dizziness.\n- Frequent urination or diarrhea.\n- Shortness of breath.\n- Muscle tension or twitches.\n- Shaking or trembling.\n- Insomnia.\n\nBecause of these physical symptoms, anxiety sufferers often mistake their disorder for a medical illness. They may visit many doctors and make numerous trips to the hospital before their anxiety disorder is finally recognized.\n\n#### The link between anxiety symptoms and depression\nMany people with anxiety disorders also [suffer from depression](https:\/\/www.helpguide.org\/mental-health\/depression\/depression-symptoms-and-warning-signs) at some point. Anxiety and depression are believed to stem from the same biological vulnerability, which may explain why they so often go hand-in-hand. Since depression makes anxiety worse (and vice versa), it’s important to seek treatment for both conditions.\n## Types of anxiety disorders and their symptoms\nAnxiety disorders and closely related conditions include:\n\n### Generalized anxiety disorder (GAD)\nIf constant worries and fears distract you from your day-to-day activities, or you’re troubled by a persistent feeling that something bad is going to happen, you may be suffering from [generalized anxiety disorder](https:\/\/www.helpguide.org\/mental-health\/anxiety\/generalized-anxiety-disorder-gad) (GAD). People with GAD are chronic worrywarts who feel anxious nearly all of the time, though they may not even know why. GAD often manifests in physical symptoms like insomnia, stomach upset, restlessness, and fatigue.\n\n### Panic attacks and panic disorder\n[Panic disorder](https:\/\/www.helpguide.org\/mental-health\/anxiety\/panic-attacks-and-panic-disorders) is characterized by repeated, unexpected panic attacks, as well as fear of experiencing another episode. [Agoraphobia](https:\/\/www.helpguide.org\/mental-health\/anxiety\/agoraphobia), the fear of being somewhere where escape or help would be difficult in the event of a panic attack, may also accompany a panic disorder. If you have agoraphobia, you are likely to avoid public places such as shopping malls, or confined spaces such as an airplane.\n\n### Obsessive-compulsive disorder (OCD)\n[Obsessive-compulsive disorder (OCD)](https:\/\/www.helpguide.org\/mental-health\/anxiety\/obssessive-compulsive-disorder-ocd) is characterized by unwanted thoughts or behaviors that seem impossible to stop or control. If you have OCD, you may feel troubled by obsessions, such as a recurring worry that you forgot to turn off the oven or that you might hurt someone. You may also suffer from uncontrollable compulsions, such as washing your hands over and over.\n\n### Hoarding disorder\n[Hoarding disorder](https:\/\/www.helpguide.org\/mental-health\/anxiety\/hoarding-disorder-help-for-hoarders) is a chronic difficulty discarding possessions, accompanied by a dysfunctional attachment to even worthless items. It can lead to excessive accumulation of possessions (or animals) and a cluttered living space. You may attribute emotion to inanimate objects, have a strong sentimental attachment to items, or see the use in any object. These beliefs can make discarding items overwhelm you with feelings of anxiety, guilt, or sadness.\n\n### Phobias and irrational fears\nA [phobia](https:\/\/www.helpguide.org\/mental-health\/anxiety\/phobias-and-irrational-fears) is an unrealistic or exaggerated fear of a specific object, activity, or situation that in reality presents little to no danger. Common phobias include fear of animals (such as snakes and spiders), fear of flying, and [fear of needles](https:\/\/www.helpguide.org\/mental-health\/anxiety\/fear-of-needles). In the case of a severe phobia, you might go to extreme lengths to avoid the object of your fear. Unfortunately, avoidance only strengthens the phobia.\n\n### Social anxiety disorder\nIf you have a debilitating fear of being viewed negatively by others and humiliated in public, you may have [social anxiety disorder](https:\/\/www.helpguide.org\/mental-health\/anxiety\/social-anxiety-disorder), also known as social phobia. It can be thought of as extreme shyness and in severe cases, social situations are avoided altogether. Performance anxiety (better known as stage fright) is the most common type of social phobia.\n\n### Post-traumatic stress disorder (PTSD)\n[Post-traumatic stress disorder (PTSD)](https:\/\/www.helpguide.org\/mental-health\/ptsd-trauma\/ptsd-symptoms-self-help-treatment) is an extreme anxiety disorder that can occur in the aftermath of a traumatic or life-threatening event. PTSD can be thought of as a panic attack that rarely, if ever, lets up. Symptoms of PTSD include flashbacks or nightmares about the incident, hypervigilance, startling easily, withdrawing from others, and avoiding situations that remind you of the event.\n\n### Separation anxiety disorder\nWhile separation anxiety is a normal stage of development, if anxieties intensify or are persistent enough to get in the way of school or other activities, your child may have [separation anxiety disorder](https:\/\/www.helpguide.org\/family\/parenting\/separation-anxiety-and-separation-anxiety-disorder). They may become agitated at just the thought of being away from mom or dad and complain of sickness to avoid playing with friends or going to school.\n\n## Anxiety causes\nThe specific causes of anxiety can vary depending on the type of anxiety disorder you’re dealing with. However, anxiety may often be the result of multiple factors, including genetics and life experiences.\n\n- **Genetics**. Studies of twins and families indicate that, to some degree, anxiety may be hereditary. In other words, some people may simply be more genetically prone to being anxious.\n- **Stressful or traumatic past events**. Experiencing physical or emotional abuse and neglect can trigger an anxiety disorder. For example, being bullied can increase the risk of high anxiety.\n- **Learned behavior**. If you grew up with parents who were fearful and focused on worst-case situations, you might have adopted their nervous tendencies.\n- **Physical conditions**. Conditions that cause [chronic pain](https:\/\/www.helpguide.org\/wellness\/health-conditions\/chronic-pain-and-mental-health) can contribute to an increase in overall anxiety.\n- **Stressful life circumstances** can also trigger a short- or long-term uptick in your anxiety levels, such as sleep deprivation, divorce, or [bereavement](https:\/\/www.helpguide.org\/mental-health\/grief\/bereavement-grieving-the-death-of-a-loved-one).\n## How to deal with anxiety and anxiety attacks\nNot everyone who worries a lot has an anxiety disorder. You may feel anxious because of an overly demanding schedule, lack of exercise or sleep, pressure at home or work, or even from too much [caffeine](https:\/\/www.helpguide.org\/mental-health\/wellbeing\/how-much-caffeine). The bottom line is that if your lifestyle is unhealthy and stressful, you’re more likely to feel anxious—whether or not you actually have an anxiety disorder.\n\n[\\[Read: I Feel Anxious: Tips for Dealing with Anxiety\\]](https:\/\/www.helpguide.org\/mental-health\/anxiety\/tips-for-dealing-with-anxiety)\n\nThe following tips can help to lower anxiety and manage symptoms of a disorder:\n\n## Tip 1: Ease your stress\nEveryday stressors, whether they include financial hurdles or interactions with difficult family members, can contribute to your overall anxiety. If your stress levels are through the roof, [stress management](https:\/\/www.helpguide.org\/mental-health\/stress\/stress-management) can help.\n\n**Lighten your load**. Look at your responsibilities and see if there are any you can give up, turn down, or delegate to others. For example, practice politely saying “no” to taking on extra tasks in the workplace, or ask your spouse to help out more around the house when you’re feeling overwhelmed.\n\n**Practice relaxation techniques.** When practiced regularly [relaxation techniques](https:\/\/www.helpguide.org\/mental-health\/stress\/relaxation-techniques-for-stress-relief) such as mindfulness meditation, progressive muscle relaxation, and deep breathing can reduce anxiety symptoms.\n\n**Put a stop to chronic worrying.** Worrying is a mental habit you can learn how to break. Strategies such as creating a worry period, challenging anxious thoughts, and learning to accept uncertainty can [significantly reduce worry](https:\/\/www.helpguide.org\/mental-health\/anxiety\/how-to-stop-worrying) and calm your anxious thoughts.\n\n## Tip 2: Care for your body\nYour daily self-care habits can have a significant impact on your anxiety levels. In short, the better you treat yourself, the less likely you are to feel stressed out, fatigued, and negative throughout the day.\n\n**Exercise regularly.** [Exercise is a natural stress buster and anxiety reliever.](https:\/\/www.helpguide.org\/wellness\/fitness\/the-mental-health-benefits-of-exercise) To achieve the maximum benefit, aim for at least 30 minutes of aerobic exercise on most days (broken up into short periods if that’s easier).\n\n**Get enough sleep.** Research shows that a lack of sleep can exacerbate anxious thoughts and feelings, so try to get seven to nine hours of [quality sleep a night](https:\/\/www.helpguide.org\/wellness\/sleep\/getting-better-sleep).\n\n**Be smart about caffeine, alcohol, and nicotine.** Caffeine and alcohol can make anxiety worse. And while it may seem like cigarettes are calming, nicotine is actually a powerful stimulant that leads to higher, not lower, levels of anxiety.\n\n## Tip 3: Shift your perception of anxiety and anxiety attacks\nIn some cases, the physical sensations that accompany anxiety—the shaking, the knot in your stomach, the rapid heartbeat—become more things that you fear and try to avoid. Rather than living in fear of anxiety symptoms, though, it may help to view them as temporary and natural—something to accept and learn to work with.\n\nIn his book, “[Dare: The New Way to End Anxiety](https:\/\/www.amazon.com\/Dare-Barry-McDonagh-audiobook\/dp\/B01ETUC7JS),” author Barry McDonagh offers a four-step process to shifting your perception of anxiety: DARE.\n\n**D**efuse. You might have noticed that anxiety builds on internal “what if” questions. “What if my anxiety spirals out of control?” “What if everyone notices me trembling?” Respond to those “what if” questions with, “So what?” Remind yourself that you’ve experienced anxiety before, and it’s harmless.\n\n**A**ccept. Allow the sensations to exist without trying to fight them off. You don’t need to control that rapid heartbeat. Just let it be. Resist the urge to label anxiety symptoms as “good” or “bad.”\n\n**R**un towards it. Tell yourself that you’re not anxious. You’re actually just excited. Demand that the sensations increase. Think of this as “calling anxiety’s bluff.” The purpose of this is to show yourself that anxiety really is harmless—it’s just a flood of adrenaline. It’s your perception of that energy that is important.\n\n**E**ngage. Once anxiety begins to subside, don’t fixate on the fleeting feelings. Instead, move on to a new activity. Focus all of your senses on whatever you’re doing. This helps ground you in the present again.\n\nWhen trying the DARE technique, it might help to visualize anxiety as a little creature that visits you on occasion. You allow it to exist, maybe even embrace it, and then, eventually, it will wander off.\n\n## Tip 4: Connect with others\nLoneliness and isolation can trigger or worsen anxiety, while talking about your worries face to face can often make them seem less overwhelming. Make it a point to regularly meet up with friends, join a self-help or support group, or share your worries and concerns with a trusted loved one.\n\n**Expand your social circle**. If you feel like you don’t currently have enough social support, know that it’s never too late to [make new friends](https:\/\/www.helpguide.org\/relationships\/social-connection\/making-good-friends) and acquaintances. From joining clubs that relate to your favorite hobbies to trying out volunteer opportunities, there’s no shortage of ways to branch out.\n\n**Look to people who understand your condition**. If you have a specific anxiety disorder, such as social anxiety disorder, consider looking for a [support group](https:\/\/www.helpguide.org\/mental-health\/treatment\/support-groups) that focuses on that condition. This will give you an opportunity to talk to people who truly understand what you’re going through. You might also learn or share coping techniques.\n\n## When to seek professional help for anxiety and anxiety attacks\nWhile self-help coping strategies can be very effective, if your worries, fears, or anxiety attacks have become so great that they’re causing extreme distress or disrupting your daily routine, it’s important to seek professional help.\n\nIf you’re experiencing a lot of physical symptoms, you should start by getting a medical checkup. Your doctor can check to make sure that your anxiety isn’t caused by a medical condition, such as a thyroid problem, hypoglycemia, or asthma. Since certain drugs and supplements can cause anxiety, your doctor will also want to know about any prescriptions, over-the-counter medications, herbal remedies, and recreational drugs you’re taking.\n\nIf your physician rules out a medical cause, the next step is to consult with a [therapist who has experience treating anxiety disorders](https:\/\/www.helpguide.org\/mental-health\/treatment\/therapy-for-anxiety-disorders). The therapist will work with you to determine the cause and type of your disorder and devise a course of treatment.\n\n## Anxiety treatment\nAnxiety disorders respond very well to in-person and [online therapy](https:\/\/www.helpguide.org\/mental-health\/treatment\/best-online-therapy)—and often in a relatively short amount of time. The specific treatment approach depends on the type of anxiety disorder and its severity. But in general, most are treated with therapy, medication, or some combination of the two.\n\n[Cognitive-behavioral therapy](https:\/\/www.helpguide.org\/mental-health\/treatment\/cognitive-behavioral-therapy-cbt) and [exposure therapy](https:\/\/www.helpguide.org\/mental-health\/treatment\/exposure-therapy) are types of behavioral therapy, meaning they focus on behavior rather than on underlying psychological conflicts or issues from the past. They can help with issues such as panic attacks, generalized anxiety, and phobias.\n\n**Cognitive-behavior therapy** **(CBT)** helps you identify and challenge the negative thinking patterns and irrational beliefs that fuel your anxiety. As well as in-person CBT therapists, there are also online CBT platforms.\n\n**Exposure therapy** encourages you to confront your fears and anxieties in a safe, controlled environment. Through gradual exposure to the feared object or situation, either in your imagination or in reality, you gain a greater sense of control. As you face your fear without being harmed, your anxiety will diminish.\n\n### Anxiety medication\nIf you have anxiety that’s severe enough to interfere with your ability to function, [medication](https:\/\/www.helpguide.org\/mental-health\/anxiety\/anxiety-medication) may help relieve some symptoms. However, anxiety medications can be habit forming and cause unwanted or even dangerous side effects, so be sure to research your options carefully. Many people use anti-anxiety medication when therapy, exercise, or self-help strategies would work just as well or better—minus the side effects and safety concerns. It’s important to weigh the benefits and risks of medication so you can make an informed decision.\n\n#### Hotlines and support\n[NAMI Helpline](http:\/\/www.nami.org\/Find-Support\/NAMI-HelpLine) – Trained volunteers can provide information, referrals, and support for those suffering from anxiety disorders in the U.S. Call 1-800-950-6264. (National Alliance on Mental Illness)\n\n[Find a Therapist](https:\/\/findyourtherapist.adaa.org\/?gad_source=1&gad_campaignid=21784584429&gbraid=0AAAAADOzZllsIkkYd2B1CzWOBkUt96kkV&gclid=CjwKCAiAnoXNBhAZEiwAnItcG7qf5gHZ2SkBwk650m8mhvG-Tq77XmH5UU8aBdgy7QNwe_CKgP2ZFBoCiwAQAvD_BwE) – Search for anxiety disorder treatment providers in the U.S. (Anxiety Disorders Association of America)\n\n[Support Groups](https:\/\/adaa.org\/find-help\/support) – List of support groups in the U.S., Canada, Australia, and South Africa. (Anxiety and Depression Association of America)\n\n[Anxiety UK](http:\/\/www.anxietyuk.org.uk\/) – Information, support, and a dedicated helpline for UK sufferers and their families. Call: 03444 775 774. (Anxiety UK)\n\n[Anxiety Canada](https:\/\/www.anxietycanada.com\/articles\/recommended-links\/) – Provides links to services in different Canadian provinces. (Anxiety Disorders Association of Canada)\n\n[SANE Help Centre](https:\/\/www.sane.org\/get-support) – Provides information about symptoms, treatments, medications, and where to go for support in Australia. Call: 1800 18 7263. (SANE Australia).\n\n[Helpline (India)](https:\/\/www.vandrevalafoundation.com\/) – Provides information and support to those with mental health concerns in India. Call: 1860 2662 345 or 1800 2333 330. (Vandrevala Foundation).\n\n## More Information\n1. DeMartini, J., Patel, G., & Fancher, T. L. (2019). Generalized Anxiety Disorder. Annals of Internal Medicine, 170(7), ITC49–ITC64.\n   [Link](https:\/\/doi.org\/10.7326\/AITC201904020)\n2. Kandola, A., Vancampfort, D., Herring, M., Rebar, A., Hallgren, M., Firth, J., & Stubbs, B. (2018). Moving to Beat Anxiety: Epidemiology and Therapeutic Issues with Physical Activity for Anxiety. Current Psychiatry Reports, 20(8), 63.\n   [Link](https:\/\/doi.org\/10.1007\/s11920-018-0923-x)\n3. Craske, M. G., & Stein, M. B. (2016). Anxiety. Lancet (London, England), 388(10063), 3048–3059.\n   [Link](https:\/\/doi.org\/10.1016\/S0140-6736\\(16\\)30381-6)\n4. Borza, L. (2017). Cognitive-behavioral therapy for generalized anxiety. Dialogues in Clinical Neuroscience, 19(2), 203–208.\n   [Link](https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5573564\/)\n5. Park, S.-C., & Kim, Y.-K. (2020). Anxiety Disorders in the DSM-5: Changes, Controversies, and Future Directions. Advances in Experimental Medicine and Biology, 1191, 187–196.\n   [Link](https:\/\/doi.org\/10.1007\/978-981-32-9705-0_12)\n6. Otte, C. (2011). Cognitive behavioral therapy in anxiety disorders: Current state of the evidence. Dialogues in Clinical Neuroscience, 13(4), 413–421.\n   [Link](https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3263389\/)\n7. Tolin, D. F. (2010). Is cognitive–behavioral therapy more effective than other therapies?: A meta-analytic review. Clinical Psychology Review, 30(6), 710–720.\n   [Link](https:\/\/doi.org\/10.1016\/j.cpr.2010.05.003)\n8. Aylett, E., Small, N., & Bower, P. (2018). Exercise in the treatment of clinical anxiety in general practice – a systematic review and meta-analysis. BMC Health Services Research, 18(1), 559.\n   [Link](https:\/\/doi.org\/10.1186\/s12913-018-3313-5)\n9. Anxiety Disorders. (2013). In *Diagnostic and Statistical Manual of Mental Disorders*. American Psychiatric Association.\n   [Link](https:\/\/doi.org\/10.1176\/appi.books.9780890425787.x05_Anxiety_Disorders)\n10. Mellifont, D. (2019). Neuro magnifico! An exploratory study critically reviewing news text reporting of anxiety-related work performance strengths, challenges and support measures. *Work*, 63(3), 435–446.\n    [Link](https:\/\/doi.org\/10.3233\/WOR-192950)\n11. *Signs You Have High-Functioning Anxiety – Cleveland Clinic*. (n.d.). Retrieved August 28, 2022, from\n    [Link](https:\/\/health.clevelandclinic.org\/what-is-high-functioning-anxiety\/)\n12. Copeland, W. E., Wolke, D., Angold, A., & Costello, E. J. (2013). Adult Psychiatric Outcomes of Bullying and Being Bullied by Peers in Childhood and Adolescence. *JAMA Psychiatry*, *70*(4), 419.\n    [Link](https:\/\/doi.org\/10.1001\/jamapsychiatry.2013.504)\n13. *Generalized Anxiety Disorder (GAD) \\| Boston Children’s Hospital*. (n.d.). Retrieved May 19, 2023, from\n    [Link](https:\/\/www.childrenshospital.org\/conditions\/generalized-anxiety-disorder-gad)\n14. Gottschalk, M. G., & Domschke, K. (2017). Genetics of generalized anxiety disorder and related traits. *Dialogues in Clinical Neuroscience*, *19*(2), 159–168.\n    [Link](https:\/\/doi.org\/10.31887\/DCNS.2017.19.2\/kdomschke)\n15. Hald, G. M., Ciprić, A., Sander, S., & Strizzi, J. M. (2022). Anxiety, depression and associated factors among recently divorced individuals. *Journal of Mental Health*, *31*(4), 462–470.\n    [Link](https:\/\/doi.org\/10.1080\/09638237.2020.1755022)\n16. Kaloeti, D. V. S., Manalu, R., Kristiana, I. F., & Bidzan, M. (2021). The Role of Social Media Use in Peer Bullying Victimization and Onset of Anxiety Among Indonesian Elementary School Children. *Frontiers in Psychology*, *12*, 635725.\n    [Link](https:\/\/doi.org\/10.3389\/fpsyg.2021.635725)\n17. Kascakova, N., Furstova, J., Hasto, J., Madarasova Geckova, A., & Tavel, P. (2020). The Unholy Trinity: Childhood Trauma, Adulthood Anxiety, and Long-Term Pain. *International Journal of Environmental Research and Public Health*, *17*(2), 414.\n    [Link](https:\/\/doi.org\/10.3390\/ijerph17020414)\n18. Pires, G. N., Bezerra, A. G., Tufik, S., & Andersen, M. L. (2016). Effects of acute sleep deprivation on state anxiety levels: A systematic review and meta-analysis. *Sleep Medicine*, *24*, 109–118.\n    [Link](https:\/\/doi.org\/10.1016\/j.sleep.2016.07.019)\n19. Scott, K. M., McLaughlin, K. A., Smith, D. A. R., & Ellis, P. M. (2012). Childhood maltreatment and DSM-IV adult mental disorders: Comparison of prospective and retrospective findings. *British Journal of Psychiatry*, *200*(6), 469–475.\n    [Link](https:\/\/doi.org\/10.1192\/bjp.bp.111.103267)\n20. Thimm, J. C., Kristoffersen, A. E., & Ringberg, U. (2020). The prevalence of severe grief reactions after bereavement and their associations with mental health, physical health, and health service utilization: A population-based study. *European Journal of Psychotraumatology*, *11*(1), 1844440.\n    [Link](https:\/\/doi.org\/10.1080\/20008198.2020.1844440)\n21. McDonagh, B. (2015). *Dare: The New Way to End Anxiety and Stop Panic Attacks.* BMD Publishing.\n    [Link](https:\/\/www.amazon.com\/Dare-Barry-McDonagh-audiobook\/dp\/B01ETUC7JS)\n22. Pires, G. N., Bezerra, A. G., Tufik, S., & Andersen, M. L. (2016). Effects of acute sleep deprivation on state anxiety levels: A systematic review and meta-analysis. *Sleep Medicine*, *24*, 109–118.\n    [Link](https:\/\/doi.org\/10.1016\/j.sleep.2016.07.019)\n23. *The Medical Minute: Anxiety attack or panic attack? Actually, it can be both—Penn State Health News*. (n.d.). Retrieved December 1, 2023, from\n    [Link](https:\/\/pennstatehealthnews.org\/2023\/03\/the-medical-minute-anxiety-attack-or-panic-attack-actually-it-can-be-both\/)","meta_canonical":null}

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Boilerpipe Text	What is anxiety? Anxiety is a normal reaction to danger, the body’s automatic fight-or-flight response that is triggered when you feel threatened, under pressure, or are facing a challenging situation, such as a job interview , exam, or first date. In moderation, anxiety isn’t necessarily a bad thing. It can help you to stay alert and focused, spur you to action, and motivate you to solve problems. But when anxiety is constant or overwhelming—when worries and fears interfere with your relationships and daily life—you’ve likely crossed the line from normal anxiety into the territory of an anxiety disorder. Since anxiety disorders are a group of related conditions rather than a single disorder, symptoms may vary from person to person. One individual may suffer from intense anxiety attacks that strike without warning, while another gets panicky at the thought of mingling at a party. Someone else may struggle with a disabling fear of driving, or uncontrollable, intrusive thoughts . Yet another may live in a constant state of tension, worrying about anything and everything. But despite their different forms, all anxiety disorders illicit an intense fear or worry out of proportion to the situation at hand. While having an anxiety disorder can be disabling, preventing you from living the life you want, it’s important to know that you’re not alone. Anxiety disorders are among the most common mental health issues—and are highly treatable. Once you understand your anxiety disorder, there are steps you can take to reduce the symptoms and regain control of your life. What is an anxiety attack? An anxiety attack occurs when stressors or fears build up over time. A relationship conflict or an overloaded work schedule, for example, could gradually increase your anxiousness until you feel completely overwhelmed for a period. For the duration of an anxiety attack, you might experience symptoms such as a lack of focus, tension, or irritability. You could also feel both restless and quickly fatigued. However, often when people talk about anxiety attacks, they’re really referring to panic attacks . These are episodes of intense panic or fear. They usually occur suddenly and without warning. Sometimes there’s an obvious trigger—getting stuck in an elevator, for example, or thinking about the big speech you have to give—but in other cases, the attacks come out of the blue. Panic attacks usually peak within ten minutes, and they rarely last more than 30 minutes. But during that short time, you may experience terror so severe that you feel as if you’re about to die or totally lose control. The physical symptoms are themselves so frightening that many people think they’re having a heart attack. After a panic attack is over, you may worry about having another one, particularly in a public place where help isn’t available or you can’t easily escape. Panic attack symptoms include: Surge of overwhelming panic. Feeling of losing control or going crazy. Heart palpitations or chest pain. Feeling like you’re going to pass out. Trouble breathing or choking sensation. Hyperventilation. Hot flashes or chills. Trembling or shaking. Nausea or stomach cramps. Feeling detached or unreal. It’s important to seek help if you’re starting to avoid certain situations because you’re afraid of having a panic attack. The truth is that panic attacks are highly treatable. In fact, many people are panic free within just five to eight treatment sessions. Speak to a Licensed Therapist BetterHelp is an online therapy service that matches you to licensed, accredited therapists who can help with depression, anxiety, relationships, and more. Take the assessment and get matched with a therapist in as little as 48 hours. Take Assessment HelpGuide is user supported. We earn a commission if you sign up for BetterHelp’s services after clicking through from this site. Learn more High-functioning anxiety “High-functioning anxiety” is a term you may have come across online. It’s not a clinical diagnosis but is sometimes used to describe a person who manages to cope with the demands of daily life despite having anxiety. Outwardly, they may seem unflappable. But beneath their calm demeanor, they’re plagued by anxious and negative thoughts. If you have high-functioning anxiety, you might seem proactive, outgoing, organized, and achievement-oriented. You may even come off as a perfectionist or model student or employee. However, your underlying anxiety can still have health consequences, including irritability, insomnia, and muscle tension. Different people experience anxiety symptoms in different ways. It’s important to remember that some people are dealing with struggles that aren’t always apparent. Do I have an anxiety disorder? If you identify with any of the following seven signs and symptoms, and they just won’t go away, you may be suffering from an anxiety disorder: Are you constantly tense, worried, or on edge? Does your anxiety interfere with your work, school, or family responsibilities? Are you plagued by fears that you know are irrational, but can’t shake? Do you believe that something bad will happen if certain things aren’t done a certain way? Do you avoid everyday situations or activities because they cause you anxiety? Do you experience sudden, unexpected attacks of heart-pounding panic? Do you feel like danger and catastrophe are around every corner? In addition to the primary symptom of excessive and irrational fear and worry, other common emotional symptoms include: Feelings of apprehension or dread. Watching for signs of danger. Anticipating the worst. Trouble concentrating. Feeling tense and jumpy. Irritability. Feeling like your mind’s gone blank. But anxiety is more than just a feeling. As a product of the body’s fight-or-flight response, it also involves a wide range of physical symptoms, including: Pounding heart. Sweating. Headaches. Stomach upset. Dizziness. Frequent urination or diarrhea. Shortness of breath. Muscle tension or twitches. Shaking or trembling. Insomnia. Because of these physical symptoms, anxiety sufferers often mistake their disorder for a medical illness. They may visit many doctors and make numerous trips to the hospital before their anxiety disorder is finally recognized. The link between anxiety symptoms and depression Many people with anxiety disorders also suffer from depression at some point. Anxiety and depression are believed to stem from the same biological vulnerability, which may explain why they so often go hand-in-hand. Since depression makes anxiety worse (and vice versa), it’s important to seek treatment for both conditions. Types of anxiety disorders and their symptoms Anxiety disorders and closely related conditions include: Generalized anxiety disorder (GAD) If constant worries and fears distract you from your day-to-day activities, or you’re troubled by a persistent feeling that something bad is going to happen, you may be suffering from generalized anxiety disorder (GAD). People with GAD are chronic worrywarts who feel anxious nearly all of the time, though they may not even know why. GAD often manifests in physical symptoms like insomnia, stomach upset, restlessness, and fatigue. Panic attacks and panic disorder Panic disorder is characterized by repeated, unexpected panic attacks, as well as fear of experiencing another episode. Agoraphobia , the fear of being somewhere where escape or help would be difficult in the event of a panic attack, may also accompany a panic disorder. If you have agoraphobia, you are likely to avoid public places such as shopping malls, or confined spaces such as an airplane. Obsessive-compulsive disorder (OCD) Obsessive-compulsive disorder (OCD) is characterized by unwanted thoughts or behaviors that seem impossible to stop or control. If you have OCD, you may feel troubled by obsessions, such as a recurring worry that you forgot to turn off the oven or that you might hurt someone. You may also suffer from uncontrollable compulsions, such as washing your hands over and over. Hoarding disorder Hoarding disorder is a chronic difficulty discarding possessions, accompanied by a dysfunctional attachment to even worthless items. It can lead to excessive accumulation of possessions (or animals) and a cluttered living space. You may attribute emotion to inanimate objects, have a strong sentimental attachment to items, or see the use in any object. These beliefs can make discarding items overwhelm you with feelings of anxiety, guilt, or sadness. Phobias and irrational fears A phobia is an unrealistic or exaggerated fear of a specific object, activity, or situation that in reality presents little to no danger. Common phobias include fear of animals (such as snakes and spiders), fear of flying, and fear of needles . In the case of a severe phobia, you might go to extreme lengths to avoid the object of your fear. Unfortunately, avoidance only strengthens the phobia. Social anxiety disorder If you have a debilitating fear of being viewed negatively by others and humiliated in public, you may have social anxiety disorder , also known as social phobia. It can be thought of as extreme shyness and in severe cases, social situations are avoided altogether. Performance anxiety (better known as stage fright) is the most common type of social phobia. Post-traumatic stress disorder (PTSD) Post-traumatic stress disorder (PTSD) is an extreme anxiety disorder that can occur in the aftermath of a traumatic or life-threatening event. PTSD can be thought of as a panic attack that rarely, if ever, lets up. Symptoms of PTSD include flashbacks or nightmares about the incident, hypervigilance, startling easily, withdrawing from others, and avoiding situations that remind you of the event. Separation anxiety disorder While separation anxiety is a normal stage of development, if anxieties intensify or are persistent enough to get in the way of school or other activities, your child may have separation anxiety disorder . They may become agitated at just the thought of being away from mom or dad and complain of sickness to avoid playing with friends or going to school. Anxiety causes The specific causes of anxiety can vary depending on the type of anxiety disorder you’re dealing with. However, anxiety may often be the result of multiple factors, including genetics and life experiences. Genetics . Studies of twins and families indicate that, to some degree, anxiety may be hereditary. In other words, some people may simply be more genetically prone to being anxious. Stressful or traumatic past events . Experiencing physical or emotional abuse and neglect can trigger an anxiety disorder. For example, being bullied can increase the risk of high anxiety. Learned behavior . If you grew up with parents who were fearful and focused on worst-case situations, you might have adopted their nervous tendencies. Physical conditions . Conditions that cause chronic pain can contribute to an increase in overall anxiety. Stressful life circumstances can also trigger a short- or long-term uptick in your anxiety levels, such as sleep deprivation, divorce, or bereavement . How to deal with anxiety and anxiety attacks Not everyone who worries a lot has an anxiety disorder. You may feel anxious because of an overly demanding schedule, lack of exercise or sleep, pressure at home or work, or even from too much caffeine . The bottom line is that if your lifestyle is unhealthy and stressful, you’re more likely to feel anxious—whether or not you actually have an anxiety disorder. [Read: I Feel Anxious: Tips for Dealing with Anxiety] The following tips can help to lower anxiety and manage symptoms of a disorder: Tip 1: Ease your stress Everyday stressors, whether they include financial hurdles or interactions with difficult family members, can contribute to your overall anxiety. If your stress levels are through the roof, stress management can help. Lighten your load . Look at your responsibilities and see if there are any you can give up, turn down, or delegate to others. For example, practice politely saying “no” to taking on extra tasks in the workplace, or ask your spouse to help out more around the house when you’re feeling overwhelmed. Practice relaxation techniques. When practiced regularly relaxation techniques such as mindfulness meditation, progressive muscle relaxation, and deep breathing can reduce anxiety symptoms. Put a stop to chronic worrying. Worrying is a mental habit you can learn how to break. Strategies such as creating a worry period, challenging anxious thoughts, and learning to accept uncertainty can significantly reduce worry and calm your anxious thoughts. Tip 2: Care for your body Your daily self-care habits can have a significant impact on your anxiety levels. In short, the better you treat yourself, the less likely you are to feel stressed out, fatigued, and negative throughout the day. Exercise regularly. Exercise is a natural stress buster and anxiety reliever. To achieve the maximum benefit, aim for at least 30 minutes of aerobic exercise on most days (broken up into short periods if that’s easier). Get enough sleep. Research shows that a lack of sleep can exacerbate anxious thoughts and feelings, so try to get seven to nine hours of quality sleep a night . Be smart about caffeine, alcohol, and nicotine. Caffeine and alcohol can make anxiety worse. And while it may seem like cigarettes are calming, nicotine is actually a powerful stimulant that leads to higher, not lower, levels of anxiety. Tip 3: Shift your perception of anxiety and anxiety attacks In some cases, the physical sensations that accompany anxiety—the shaking, the knot in your stomach, the rapid heartbeat—become more things that you fear and try to avoid. Rather than living in fear of anxiety symptoms, though, it may help to view them as temporary and natural—something to accept and learn to work with. In his book, “ Dare: The New Way to End Anxiety ,” author Barry McDonagh offers a four-step process to shifting your perception of anxiety: DARE. D efuse. You might have noticed that anxiety builds on internal “what if” questions. “What if my anxiety spirals out of control?” “What if everyone notices me trembling?” Respond to those “what if” questions with, “So what?” Remind yourself that you’ve experienced anxiety before, and it’s harmless. A ccept. Allow the sensations to exist without trying to fight them off. You don’t need to control that rapid heartbeat. Just let it be. Resist the urge to label anxiety symptoms as “good” or “bad.” R un towards it. Tell yourself that you’re not anxious. You’re actually just excited. Demand that the sensations increase. Think of this as “calling anxiety’s bluff.” The purpose of this is to show yourself that anxiety really is harmless—it’s just a flood of adrenaline. It’s your perception of that energy that is important. E ngage. Once anxiety begins to subside, don’t fixate on the fleeting feelings. Instead, move on to a new activity. Focus all of your senses on whatever you’re doing. This helps ground you in the present again. When trying the DARE technique, it might help to visualize anxiety as a little creature that visits you on occasion. You allow it to exist, maybe even embrace it, and then, eventually, it will wander off. Tip 4: Connect with others Loneliness and isolation can trigger or worsen anxiety, while talking about your worries face to face can often make them seem less overwhelming. Make it a point to regularly meet up with friends, join a self-help or support group, or share your worries and concerns with a trusted loved one. Expand your social circle . If you feel like you don’t currently have enough social support, know that it’s never too late to make new friends and acquaintances. From joining clubs that relate to your favorite hobbies to trying out volunteer opportunities, there’s no shortage of ways to branch out. Look to people who understand your condition . If you have a specific anxiety disorder, such as social anxiety disorder, consider looking for a support group that focuses on that condition. This will give you an opportunity to talk to people who truly understand what you’re going through. You might also learn or share coping techniques. When to seek professional help for anxiety and anxiety attacks While self-help coping strategies can be very effective, if your worries, fears, or anxiety attacks have become so great that they’re causing extreme distress or disrupting your daily routine, it’s important to seek professional help. If you’re experiencing a lot of physical symptoms, you should start by getting a medical checkup. Your doctor can check to make sure that your anxiety isn’t caused by a medical condition, such as a thyroid problem, hypoglycemia, or asthma. Since certain drugs and supplements can cause anxiety, your doctor will also want to know about any prescriptions, over-the-counter medications, herbal remedies, and recreational drugs you’re taking. If your physician rules out a medical cause, the next step is to consult with a therapist who has experience treating anxiety disorders . The therapist will work with you to determine the cause and type of your disorder and devise a course of treatment. Anxiety treatment Anxiety disorders respond very well to in-person and online therapy —and often in a relatively short amount of time. The specific treatment approach depends on the type of anxiety disorder and its severity. But in general, most are treated with therapy, medication, or some combination of the two. Cognitive-behavioral therapy and exposure therapy are types of behavioral therapy, meaning they focus on behavior rather than on underlying psychological conflicts or issues from the past. They can help with issues such as panic attacks, generalized anxiety, and phobias. Cognitive-behavior therapy (CBT) helps you identify and challenge the negative thinking patterns and irrational beliefs that fuel your anxiety. As well as in-person CBT therapists, there are also online CBT platforms. Exposure therapy encourages you to confront your fears and anxieties in a safe, controlled environment. Through gradual exposure to the feared object or situation, either in your imagination or in reality, you gain a greater sense of control. As you face your fear without being harmed, your anxiety will diminish. Anxiety medication If you have anxiety that’s severe enough to interfere with your ability to function, medication may help relieve some symptoms. However, anxiety medications can be habit forming and cause unwanted or even dangerous side effects, so be sure to research your options carefully. Many people use anti-anxiety medication when therapy, exercise, or self-help strategies would work just as well or better—minus the side effects and safety concerns. It’s important to weigh the benefits and risks of medication so you can make an informed decision. Hotlines and support NAMI Helpline – Trained volunteers can provide information, referrals, and support for those suffering from anxiety disorders in the U.S. Call 1-800-950-6264. (National Alliance on Mental Illness) Find a Therapist – Search for anxiety disorder treatment providers in the U.S. (Anxiety Disorders Association of America) Support Groups – List of support groups in the U.S., Canada, Australia, and South Africa. (Anxiety and Depression Association of America) Anxiety UK – Information, support, and a dedicated helpline for UK sufferers and their families. Call: 03444 775 774. (Anxiety UK) Anxiety Canada – Provides links to services in different Canadian provinces. (Anxiety Disorders Association of Canada) SANE Help Centre – Provides information about symptoms, treatments, medications, and where to go for support in Australia. Call: 1800 18 7263. (SANE Australia). Helpline (India) – Provides information and support to those with mental health concerns in India. Call: 1860 2662 345 or 1800 2333 330. (Vandrevala Foundation). More Information DeMartini, J., Patel, G., & Fancher, T. L. (2019). Generalized Anxiety Disorder. Annals of Internal Medicine, 170(7), ITC49–ITC64. Link Kandola, A., Vancampfort, D., Herring, M., Rebar, A., Hallgren, M., Firth, J., & Stubbs, B. (2018). Moving to Beat Anxiety: Epidemiology and Therapeutic Issues with Physical Activity for Anxiety. Current Psychiatry Reports, 20(8), 63. Link Craske, M. G., & Stein, M. B. (2016). Anxiety. Lancet (London, England), 388(10063), 3048–3059. Link Borza, L. (2017). Cognitive-behavioral therapy for generalized anxiety. Dialogues in Clinical Neuroscience, 19(2), 203–208. Link Park, S.-C., & Kim, Y.-K. (2020). Anxiety Disorders in the DSM-5: Changes, Controversies, and Future Directions. Advances in Experimental Medicine and Biology, 1191, 187–196. Link Otte, C. (2011). Cognitive behavioral therapy in anxiety disorders: Current state of the evidence. Dialogues in Clinical Neuroscience, 13(4), 413–421. Link Tolin, D. F. (2010). Is cognitive–behavioral therapy more effective than other therapies?: A meta-analytic review. Clinical Psychology Review, 30(6), 710–720. Link Aylett, E., Small, N., & Bower, P. (2018). Exercise in the treatment of clinical anxiety in general practice – a systematic review and meta-analysis. BMC Health Services Research, 18(1), 559. Link Anxiety Disorders. (2013). In Diagnostic and Statistical Manual of Mental Disorders . American Psychiatric Association. Link Mellifont, D. (2019). Neuro magnifico! An exploratory study critically reviewing news text reporting of anxiety-related work performance strengths, challenges and support measures. Work , 63(3), 435–446. Link Signs You Have High-Functioning Anxiety – Cleveland Clinic . (n.d.). Retrieved August 28, 2022, from Link Copeland, W. E., Wolke, D., Angold, A., & Costello, E. J. (2013). Adult Psychiatric Outcomes of Bullying and Being Bullied by Peers in Childhood and Adolescence. JAMA Psychiatry , 70 (4), 419. Link Generalized Anxiety Disorder (GAD) \| Boston Children’s Hospital . (n.d.). Retrieved May 19, 2023, from Link Gottschalk, M. G., & Domschke, K. (2017). Genetics of generalized anxiety disorder and related traits. Dialogues in Clinical Neuroscience , 19 (2), 159–168. Link Hald, G. M., Ciprić, A., Sander, S., & Strizzi, J. M. (2022). Anxiety, depression and associated factors among recently divorced individuals. Journal of Mental Health , 31 (4), 462–470. Link Kaloeti, D. V. S., Manalu, R., Kristiana, I. F., & Bidzan, M. (2021). The Role of Social Media Use in Peer Bullying Victimization and Onset of Anxiety Among Indonesian Elementary School Children. Frontiers in Psychology , 12 , 635725. Link Kascakova, N., Furstova, J., Hasto, J., Madarasova Geckova, A., & Tavel, P. (2020). The Unholy Trinity: Childhood Trauma, Adulthood Anxiety, and Long-Term Pain. International Journal of Environmental Research and Public Health , 17 (2), 414. Link Pires, G. N., Bezerra, A. G., Tufik, S., & Andersen, M. L. (2016). Effects of acute sleep deprivation on state anxiety levels: A systematic review and meta-analysis. Sleep Medicine , 24 , 109–118. Link Scott, K. M., McLaughlin, K. A., Smith, D. A. R., & Ellis, P. M. (2012). Childhood maltreatment and DSM-IV adult mental disorders: Comparison of prospective and retrospective findings. British Journal of Psychiatry , 200 (6), 469–475. Link Thimm, J. C., Kristoffersen, A. E., & Ringberg, U. (2020). The prevalence of severe grief reactions after bereavement and their associations with mental health, physical health, and health service utilization: A population-based study. European Journal of Psychotraumatology , 11 (1), 1844440. Link McDonagh, B. (2015). Dare: The New Way to End Anxiety and Stop Panic Attacks. BMD Publishing. Link Pires, G. N., Bezerra, A. G., Tufik, S., & Andersen, M. L. (2016). Effects of acute sleep deprivation on state anxiety levels: A systematic review and meta-analysis. Sleep Medicine , 24 , 109–118. Link The Medical Minute: Anxiety attack or panic attack? Actually, it can be both—Penn State Health News . (n.d.). Retrieved December 1, 2023, from Link
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If you sign up for therapy after clicking through from this site, HelpGuide will earn a commission. This helps us continue our nonprofit mission and continue to be there as a free mental health resource for everyone. Need to talk to someone now? [Find a crisis helpline](https://www.helpguide.org/find-help) If you're a BetterHelp therapist with questions about your directory listing, please contact [therapists@betterhelp.com](mailto:therapists@betterhelp.com) Need to talk to someone now? [Find a crisis helpline](https://www.helpguide.org/find-help) [Are You Feeling Suicidal? 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Here’s how to recognize the signs and symptoms of anxiety—and find the anxiety treatment and therapies you need. ![High-angle shot of a lone person walking through a wide plaza filled with scattered dark shadows, representing anxiety disorders.](https://www.helpguide.org/wp-content/uploads/2023/02/Anxiety-Disorders-1200x800.jpeg) By [Melinda Smith, M.A.](https://www.helpguide.org/bio/melinda-smith-ma), [Lawrence Robinson](https://www.helpguide.org/bio/lawrence-robinson), [Jeanne Segal, Ph.D.](https://www.helpguide.org/bio/jeanne-segal-phd) and [Sheldon Reid](https://www.helpguide.org/bio/sheldon-reid) - What is anxiety? - What is an anxiety attack? - High-functioning anxiety - Do I have an anxiety disorder? - Anxiety and anxiety attack symptoms - Types of anxiety disorders - Anxiety causes - How to deal with anxiety - Tip 1: Ease your stress - Tip 2: Care for your body - Tip 3: Shift your perception - Tip 4: Connect with others - When to seek professional help - Anxiety treatment ## What is anxiety? Anxiety is a normal reaction to danger, the body’s automatic fight-or-flight response that is triggered when you feel threatened, under pressure, or are facing a challenging situation, such as a [job interview](https://www.helpguide.org/wellness/career/interviewing-techniques-and-tips), exam, or first date. In moderation, anxiety isn’t necessarily a bad thing. It can help you to stay alert and focused, spur you to action, and motivate you to solve problems. But when anxiety is constant or overwhelming—when worries and fears interfere with your relationships and daily life—you’ve likely crossed the line from normal anxiety into the territory of an anxiety disorder. Since anxiety disorders are a group of related conditions rather than a single disorder, symptoms may vary from person to person. One individual may suffer from intense anxiety attacks that strike without warning, while another gets panicky at the thought of mingling at a party. Someone else may struggle with a disabling fear of driving, or uncontrollable, [intrusive thoughts](https://www.helpguide.org/mental-health/anxiety/intrusive-thoughts-why-you-have-them-and-how-to-stop). Yet another may live in a constant state of tension, [worrying](https://www.helpguide.org/mental-health/anxiety/how-to-stop-worrying) about anything and everything. But despite their different forms, all anxiety disorders illicit an intense fear or worry out of proportion to the situation at hand. While having an anxiety disorder can be disabling, preventing you from living the life you want, it’s important to know that you’re not alone. Anxiety disorders are among the most common mental health issues—and are highly treatable. Once you understand your anxiety disorder, there are steps you can take to reduce the symptoms and regain control of your life. ## What is an anxiety attack? An anxiety attack occurs when stressors or fears build up over time. A relationship conflict or an overloaded work schedule, for example, could gradually increase your anxiousness until you feel completely overwhelmed for a period. For the duration of an anxiety attack, you might experience symptoms such as a lack of focus, tension, or irritability. You could also feel both restless and quickly fatigued. However, often when people talk about anxiety attacks, they’re really referring to [panic attacks](https://www.helpguide.org/mental-health/anxiety/panic-attacks-and-panic-disorders). These are episodes of intense panic or fear. They usually occur suddenly and without warning. Sometimes there’s an obvious trigger—getting stuck in an elevator, for example, or thinking about the big speech you have to give—but in other cases, the attacks come out of the blue. Panic attacks usually peak within ten minutes, and they rarely last more than 30 minutes. But during that short time, you may experience terror so severe that you feel as if you’re about to die or totally lose control. The physical symptoms are themselves so frightening that many people think they’re having a heart attack. After a panic attack is over, you may worry about having another one, particularly in a public place where help isn’t available or you can’t easily escape. ### Panic attack symptoms include: - Surge of overwhelming panic. - Feeling of losing control or going crazy. - Heart palpitations or chest pain. - Feeling like you’re going to pass out. - Trouble breathing or choking sensation. - Hyperventilation. - Hot flashes or chills. - Trembling or shaking. - Nausea or stomach cramps. - Feeling detached or unreal. It’s important to seek help if you’re starting to avoid certain situations because you’re afraid of having a panic attack. The truth is that panic attacks are highly treatable. In fact, many people are panic free within just five to eight treatment sessions. #### Speak to a Licensed Therapist BetterHelp is an online therapy service that matches you to licensed, accredited therapists who can help with depression, anxiety, relationships, and more. Take the assessment and get matched with a therapist in as little as 48 hours. [Take Assessment](https://hasofferstracking.betterhelp.com/aff_c?offer_id=2&aff_id=2729&source=helpguide) HelpGuide is user supported. We earn a commission if you sign up for BetterHelp’s services after clicking through from this site. [Learn more](https://www.helpguide.org/affiliate-disclosure) ## High-functioning anxiety “High-functioning anxiety” is a term you may have come across online. It’s not a clinical diagnosis but is sometimes used to describe a person who manages to cope with the demands of daily life despite having anxiety. Outwardly, they may seem unflappable. But beneath their calm demeanor, they’re plagued by anxious and negative thoughts. If you have high-functioning anxiety, you might seem proactive, outgoing, organized, and achievement-oriented. You may even come off as a perfectionist or model student or employee. However, your underlying anxiety can still have health consequences, including irritability, insomnia, and muscle tension. Different people experience anxiety symptoms in different ways. It’s important to remember that some people are dealing with struggles that aren’t always apparent. ## Do I have an anxiety disorder? If you identify with any of the following seven signs and symptoms, and they just won’t go away, you may be suffering from an anxiety disorder: 1. Are you constantly tense, worried, or on edge? 2. Does your anxiety interfere with your work, school, or family responsibilities? 3. Are you plagued by fears that you know are irrational, but can’t shake? 4. Do you believe that something bad will happen if certain things aren’t done a certain way? 5. Do you avoid everyday situations or activities because they cause you anxiety? 6. Do you experience sudden, unexpected attacks of heart-pounding panic? 7. Do you feel like danger and catastrophe are around every corner? ## Anxiety and anxiety attack symptoms In addition to the primary symptom of excessive and irrational fear and worry, other common emotional symptoms include: - Feelings of apprehension or dread. - Watching for signs of danger. - Anticipating the worst. - Trouble concentrating. - Feeling tense and jumpy. - Irritability. - Feeling like your mind’s gone blank. But anxiety is more than just a feeling. As a product of the body’s fight-or-flight response, it also involves a wide range of physical symptoms, including: - Pounding heart. - Sweating. - Headaches. - Stomach upset. - Dizziness. - Frequent urination or diarrhea. - Shortness of breath. - Muscle tension or twitches. - Shaking or trembling. - Insomnia. Because of these physical symptoms, anxiety sufferers often mistake their disorder for a medical illness. They may visit many doctors and make numerous trips to the hospital before their anxiety disorder is finally recognized. #### The link between anxiety symptoms and depression Many people with anxiety disorders also [suffer from depression](https://www.helpguide.org/mental-health/depression/depression-symptoms-and-warning-signs) at some point. Anxiety and depression are believed to stem from the same biological vulnerability, which may explain why they so often go hand-in-hand. Since depression makes anxiety worse (and vice versa), it’s important to seek treatment for both conditions. ## Types of anxiety disorders and their symptoms Anxiety disorders and closely related conditions include: ### Generalized anxiety disorder (GAD) If constant worries and fears distract you from your day-to-day activities, or you’re troubled by a persistent feeling that something bad is going to happen, you may be suffering from [generalized anxiety disorder](https://www.helpguide.org/mental-health/anxiety/generalized-anxiety-disorder-gad) (GAD). People with GAD are chronic worrywarts who feel anxious nearly all of the time, though they may not even know why. GAD often manifests in physical symptoms like insomnia, stomach upset, restlessness, and fatigue. ### Panic attacks and panic disorder [Panic disorder](https://www.helpguide.org/mental-health/anxiety/panic-attacks-and-panic-disorders) is characterized by repeated, unexpected panic attacks, as well as fear of experiencing another episode. [Agoraphobia](https://www.helpguide.org/mental-health/anxiety/agoraphobia), the fear of being somewhere where escape or help would be difficult in the event of a panic attack, may also accompany a panic disorder. If you have agoraphobia, you are likely to avoid public places such as shopping malls, or confined spaces such as an airplane. ### Obsessive-compulsive disorder (OCD) [Obsessive-compulsive disorder (OCD)](https://www.helpguide.org/mental-health/anxiety/obssessive-compulsive-disorder-ocd) is characterized by unwanted thoughts or behaviors that seem impossible to stop or control. If you have OCD, you may feel troubled by obsessions, such as a recurring worry that you forgot to turn off the oven or that you might hurt someone. You may also suffer from uncontrollable compulsions, such as washing your hands over and over. ### Hoarding disorder [Hoarding disorder](https://www.helpguide.org/mental-health/anxiety/hoarding-disorder-help-for-hoarders) is a chronic difficulty discarding possessions, accompanied by a dysfunctional attachment to even worthless items. It can lead to excessive accumulation of possessions (or animals) and a cluttered living space. You may attribute emotion to inanimate objects, have a strong sentimental attachment to items, or see the use in any object. These beliefs can make discarding items overwhelm you with feelings of anxiety, guilt, or sadness. ### Phobias and irrational fears A [phobia](https://www.helpguide.org/mental-health/anxiety/phobias-and-irrational-fears) is an unrealistic or exaggerated fear of a specific object, activity, or situation that in reality presents little to no danger. Common phobias include fear of animals (such as snakes and spiders), fear of flying, and [fear of needles](https://www.helpguide.org/mental-health/anxiety/fear-of-needles). In the case of a severe phobia, you might go to extreme lengths to avoid the object of your fear. Unfortunately, avoidance only strengthens the phobia. ### Social anxiety disorder If you have a debilitating fear of being viewed negatively by others and humiliated in public, you may have [social anxiety disorder](https://www.helpguide.org/mental-health/anxiety/social-anxiety-disorder), also known as social phobia. It can be thought of as extreme shyness and in severe cases, social situations are avoided altogether. Performance anxiety (better known as stage fright) is the most common type of social phobia. ### Post-traumatic stress disorder (PTSD) [Post-traumatic stress disorder (PTSD)](https://www.helpguide.org/mental-health/ptsd-trauma/ptsd-symptoms-self-help-treatment) is an extreme anxiety disorder that can occur in the aftermath of a traumatic or life-threatening event. PTSD can be thought of as a panic attack that rarely, if ever, lets up. Symptoms of PTSD include flashbacks or nightmares about the incident, hypervigilance, startling easily, withdrawing from others, and avoiding situations that remind you of the event. ### Separation anxiety disorder While separation anxiety is a normal stage of development, if anxieties intensify or are persistent enough to get in the way of school or other activities, your child may have [separation anxiety disorder](https://www.helpguide.org/family/parenting/separation-anxiety-and-separation-anxiety-disorder). They may become agitated at just the thought of being away from mom or dad and complain of sickness to avoid playing with friends or going to school. ## Anxiety causes The specific causes of anxiety can vary depending on the type of anxiety disorder you’re dealing with. However, anxiety may often be the result of multiple factors, including genetics and life experiences. - Genetics. Studies of twins and families indicate that, to some degree, anxiety may be hereditary. In other words, some people may simply be more genetically prone to being anxious. - Stressful or traumatic past events. Experiencing physical or emotional abuse and neglect can trigger an anxiety disorder. For example, being bullied can increase the risk of high anxiety. - Learned behavior. If you grew up with parents who were fearful and focused on worst-case situations, you might have adopted their nervous tendencies. - Physical conditions. Conditions that cause [chronic pain](https://www.helpguide.org/wellness/health-conditions/chronic-pain-and-mental-health) can contribute to an increase in overall anxiety. - Stressful life circumstances can also trigger a short- or long-term uptick in your anxiety levels, such as sleep deprivation, divorce, or [bereavement](https://www.helpguide.org/mental-health/grief/bereavement-grieving-the-death-of-a-loved-one). ## How to deal with anxiety and anxiety attacks Not everyone who worries a lot has an anxiety disorder. You may feel anxious because of an overly demanding schedule, lack of exercise or sleep, pressure at home or work, or even from too much [caffeine](https://www.helpguide.org/mental-health/wellbeing/how-much-caffeine). The bottom line is that if your lifestyle is unhealthy and stressful, you’re more likely to feel anxious—whether or not you actually have an anxiety disorder. [\[Read: I Feel Anxious: Tips for Dealing with Anxiety\]](https://www.helpguide.org/mental-health/anxiety/tips-for-dealing-with-anxiety) The following tips can help to lower anxiety and manage symptoms of a disorder: ## Tip 1: Ease your stress Everyday stressors, whether they include financial hurdles or interactions with difficult family members, can contribute to your overall anxiety. If your stress levels are through the roof, [stress management](https://www.helpguide.org/mental-health/stress/stress-management) can help. Lighten your load. Look at your responsibilities and see if there are any you can give up, turn down, or delegate to others. For example, practice politely saying “no” to taking on extra tasks in the workplace, or ask your spouse to help out more around the house when you’re feeling overwhelmed. Practice relaxation techniques. When practiced regularly [relaxation techniques](https://www.helpguide.org/mental-health/stress/relaxation-techniques-for-stress-relief) such as mindfulness meditation, progressive muscle relaxation, and deep breathing can reduce anxiety symptoms. Put a stop to chronic worrying. Worrying is a mental habit you can learn how to break. Strategies such as creating a worry period, challenging anxious thoughts, and learning to accept uncertainty can [significantly reduce worry](https://www.helpguide.org/mental-health/anxiety/how-to-stop-worrying) and calm your anxious thoughts. ## Tip 2: Care for your body Your daily self-care habits can have a significant impact on your anxiety levels. In short, the better you treat yourself, the less likely you are to feel stressed out, fatigued, and negative throughout the day. Exercise regularly. [Exercise is a natural stress buster and anxiety reliever.](https://www.helpguide.org/wellness/fitness/the-mental-health-benefits-of-exercise) To achieve the maximum benefit, aim for at least 30 minutes of aerobic exercise on most days (broken up into short periods if that’s easier). Get enough sleep. Research shows that a lack of sleep can exacerbate anxious thoughts and feelings, so try to get seven to nine hours of [quality sleep a night](https://www.helpguide.org/wellness/sleep/getting-better-sleep). Be smart about caffeine, alcohol, and nicotine. Caffeine and alcohol can make anxiety worse. And while it may seem like cigarettes are calming, nicotine is actually a powerful stimulant that leads to higher, not lower, levels of anxiety. ## Tip 3: Shift your perception of anxiety and anxiety attacks In some cases, the physical sensations that accompany anxiety—the shaking, the knot in your stomach, the rapid heartbeat—become more things that you fear and try to avoid. Rather than living in fear of anxiety symptoms, though, it may help to view them as temporary and natural—something to accept and learn to work with. In his book, “[Dare: The New Way to End Anxiety](https://www.amazon.com/Dare-Barry-McDonagh-audiobook/dp/B01ETUC7JS),” author Barry McDonagh offers a four-step process to shifting your perception of anxiety: DARE. Defuse. You might have noticed that anxiety builds on internal “what if” questions. “What if my anxiety spirals out of control?” “What if everyone notices me trembling?” Respond to those “what if” questions with, “So what?” Remind yourself that you’ve experienced anxiety before, and it’s harmless. Accept. Allow the sensations to exist without trying to fight them off. You don’t need to control that rapid heartbeat. Just let it be. Resist the urge to label anxiety symptoms as “good” or “bad.” Run towards it. Tell yourself that you’re not anxious. You’re actually just excited. Demand that the sensations increase. Think of this as “calling anxiety’s bluff.” The purpose of this is to show yourself that anxiety really is harmless—it’s just a flood of adrenaline. It’s your perception of that energy that is important. Engage. Once anxiety begins to subside, don’t fixate on the fleeting feelings. Instead, move on to a new activity. Focus all of your senses on whatever you’re doing. This helps ground you in the present again. When trying the DARE technique, it might help to visualize anxiety as a little creature that visits you on occasion. You allow it to exist, maybe even embrace it, and then, eventually, it will wander off. ## Tip 4: Connect with others Loneliness and isolation can trigger or worsen anxiety, while talking about your worries face to face can often make them seem less overwhelming. Make it a point to regularly meet up with friends, join a self-help or support group, or share your worries and concerns with a trusted loved one. Expand your social circle. If you feel like you don’t currently have enough social support, know that it’s never too late to [make new friends](https://www.helpguide.org/relationships/social-connection/making-good-friends) and acquaintances. From joining clubs that relate to your favorite hobbies to trying out volunteer opportunities, there’s no shortage of ways to branch out. Look to people who understand your condition. If you have a specific anxiety disorder, such as social anxiety disorder, consider looking for a [support group](https://www.helpguide.org/mental-health/treatment/support-groups) that focuses on that condition. This will give you an opportunity to talk to people who truly understand what you’re going through. You might also learn or share coping techniques. ## When to seek professional help for anxiety and anxiety attacks While self-help coping strategies can be very effective, if your worries, fears, or anxiety attacks have become so great that they’re causing extreme distress or disrupting your daily routine, it’s important to seek professional help. If you’re experiencing a lot of physical symptoms, you should start by getting a medical checkup. Your doctor can check to make sure that your anxiety isn’t caused by a medical condition, such as a thyroid problem, hypoglycemia, or asthma. Since certain drugs and supplements can cause anxiety, your doctor will also want to know about any prescriptions, over-the-counter medications, herbal remedies, and recreational drugs you’re taking. If your physician rules out a medical cause, the next step is to consult with a [therapist who has experience treating anxiety disorders](https://www.helpguide.org/mental-health/treatment/therapy-for-anxiety-disorders). The therapist will work with you to determine the cause and type of your disorder and devise a course of treatment. ## Anxiety treatment Anxiety disorders respond very well to in-person and [online therapy](https://www.helpguide.org/mental-health/treatment/best-online-therapy)—and often in a relatively short amount of time. The specific treatment approach depends on the type of anxiety disorder and its severity. But in general, most are treated with therapy, medication, or some combination of the two. [Cognitive-behavioral therapy](https://www.helpguide.org/mental-health/treatment/cognitive-behavioral-therapy-cbt) and [exposure therapy](https://www.helpguide.org/mental-health/treatment/exposure-therapy) are types of behavioral therapy, meaning they focus on behavior rather than on underlying psychological conflicts or issues from the past. They can help with issues such as panic attacks, generalized anxiety, and phobias. Cognitive-behavior therapy (CBT) helps you identify and challenge the negative thinking patterns and irrational beliefs that fuel your anxiety. As well as in-person CBT therapists, there are also online CBT platforms. Exposure therapy encourages you to confront your fears and anxieties in a safe, controlled environment. Through gradual exposure to the feared object or situation, either in your imagination or in reality, you gain a greater sense of control. As you face your fear without being harmed, your anxiety will diminish. ### Anxiety medication If you have anxiety that’s severe enough to interfere with your ability to function, [medication](https://www.helpguide.org/mental-health/anxiety/anxiety-medication) may help relieve some symptoms. However, anxiety medications can be habit forming and cause unwanted or even dangerous side effects, so be sure to research your options carefully. Many people use anti-anxiety medication when therapy, exercise, or self-help strategies would work just as well or better—minus the side effects and safety concerns. It’s important to weigh the benefits and risks of medication so you can make an informed decision. #### Hotlines and support [NAMI Helpline](http://www.nami.org/Find-Support/NAMI-HelpLine) – Trained volunteers can provide information, referrals, and support for those suffering from anxiety disorders in the U.S. Call 1-800-950-6264. (National Alliance on Mental Illness) [Find a Therapist](https://findyourtherapist.adaa.org/?gad_source=1&gad_campaignid=21784584429&gbraid=0AAAAADOzZllsIkkYd2B1CzWOBkUt96kkV&gclid=CjwKCAiAnoXNBhAZEiwAnItcG7qf5gHZ2SkBwk650m8mhvG-Tq77XmH5UU8aBdgy7QNwe_CKgP2ZFBoCiwAQAvD_BwE) – Search for anxiety disorder treatment providers in the U.S. (Anxiety Disorders Association of America) [Support Groups](https://adaa.org/find-help/support) – List of support groups in the U.S., Canada, Australia, and South Africa. (Anxiety and Depression Association of America) [Anxiety UK](http://www.anxietyuk.org.uk/) – Information, support, and a dedicated helpline for UK sufferers and their families. Call: 03444 775 774. (Anxiety UK) [Anxiety Canada](https://www.anxietycanada.com/articles/recommended-links/) – Provides links to services in different Canadian provinces. (Anxiety Disorders Association of Canada) [SANE Help Centre](https://www.sane.org/get-support) – Provides information about symptoms, treatments, medications, and where to go for support in Australia. Call: 1800 18 7263. (SANE Australia). [Helpline (India)](https://www.vandrevalafoundation.com/) – Provides information and support to those with mental health concerns in India. Call: 1860 2662 345 or 1800 2333 330. (Vandrevala Foundation). ## More Information References 1. DeMartini, J., Patel, G., & Fancher, T. L. (2019). Generalized Anxiety Disorder. Annals of Internal Medicine, 170(7), ITC49–ITC64. [Link](https://doi.org/10.7326/AITC201904020) 2. Kandola, A., Vancampfort, D., Herring, M., Rebar, A., Hallgren, M., Firth, J., & Stubbs, B. (2018). Moving to Beat Anxiety: Epidemiology and Therapeutic Issues with Physical Activity for Anxiety. Current Psychiatry Reports, 20(8), 63. [Link](https://doi.org/10.1007/s11920-018-0923-x) 3. Craske, M. G., & Stein, M. B. (2016). Anxiety. Lancet (London, England), 388(10063), 3048–3059. [Link](https://doi.org/10.1016/S0140-6736\(16\)30381-6) 4. Borza, L. (2017). Cognitive-behavioral therapy for generalized anxiety. Dialogues in Clinical Neuroscience, 19(2), 203–208. [Link](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5573564/) 5. Park, S.-C., & Kim, Y.-K. (2020). Anxiety Disorders in the DSM-5: Changes, Controversies, and Future Directions. Advances in Experimental Medicine and Biology, 1191, 187–196. [Link](https://doi.org/10.1007/978-981-32-9705-0_12) 6. Otte, C. (2011). Cognitive behavioral therapy in anxiety disorders: Current state of the evidence. Dialogues in Clinical Neuroscience, 13(4), 413–421. [Link](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3263389/) 7. Tolin, D. F. (2010). Is cognitive–behavioral therapy more effective than other therapies?: A meta-analytic review. Clinical Psychology Review, 30(6), 710–720. [Link](https://doi.org/10.1016/j.cpr.2010.05.003) 8. Aylett, E., Small, N., & Bower, P. (2018). Exercise in the treatment of clinical anxiety in general practice – a systematic review and meta-analysis. BMC Health Services Research, 18(1), 559. [Link](https://doi.org/10.1186/s12913-018-3313-5) 9. Anxiety Disorders. (2013). In Diagnostic and Statistical Manual of Mental Disorders. American Psychiatric Association. [Link](https://doi.org/10.1176/appi.books.9780890425787.x05_Anxiety_Disorders) 10. Mellifont, D. (2019). Neuro magnifico! An exploratory study critically reviewing news text reporting of anxiety-related work performance strengths, challenges and support measures. Work, 63(3), 435–446. [Link](https://doi.org/10.3233/WOR-192950) 11. Signs You Have High-Functioning Anxiety – Cleveland Clinic. (n.d.). Retrieved August 28, 2022, from [Link](https://health.clevelandclinic.org/what-is-high-functioning-anxiety/) 12. Copeland, W. E., Wolke, D., Angold, A., & Costello, E. J. (2013). Adult Psychiatric Outcomes of Bullying and Being Bullied by Peers in Childhood and Adolescence. JAMA Psychiatry, 70(4), 419. [Link](https://doi.org/10.1001/jamapsychiatry.2013.504) 13. Generalized Anxiety Disorder (GAD) \\| Boston Children’s Hospital. (n.d.). Retrieved May 19, 2023, from [Link](https://www.childrenshospital.org/conditions/generalized-anxiety-disorder-gad) 14. Gottschalk, M. G., & Domschke, K. (2017). Genetics of generalized anxiety disorder and related traits. Dialogues in Clinical Neuroscience, 19(2), 159–168. [Link](https://doi.org/10.31887/DCNS.2017.19.2/kdomschke) 15. Hald, G. M., Ciprić, A., Sander, S., & Strizzi, J. M. (2022). Anxiety, depression and associated factors among recently divorced individuals. Journal of Mental Health, 31(4), 462–470. [Link](https://doi.org/10.1080/09638237.2020.1755022) 16. Kaloeti, D. V. S., Manalu, R., Kristiana, I. F., & Bidzan, M. (2021). The Role of Social Media Use in Peer Bullying Victimization and Onset of Anxiety Among Indonesian Elementary School Children. Frontiers in Psychology, 12, 635725. [Link](https://doi.org/10.3389/fpsyg.2021.635725) 17. Kascakova, N., Furstova, J., Hasto, J., Madarasova Geckova, A., & Tavel, P. (2020). The Unholy Trinity: Childhood Trauma, Adulthood Anxiety, and Long-Term Pain. International Journal of Environmental Research and Public Health, 17(2), 414. [Link](https://doi.org/10.3390/ijerph17020414) 18. Pires, G. N., Bezerra, A. G., Tufik, S., & Andersen, M. L. (2016). Effects of acute sleep deprivation on state anxiety levels: A systematic review and meta-analysis. Sleep Medicine, 24, 109–118. [Link](https://doi.org/10.1016/j.sleep.2016.07.019) 19. Scott, K. M., McLaughlin, K. A., Smith, D. A. R., & Ellis, P. M. (2012). Childhood maltreatment and DSM-IV adult mental disorders: Comparison of prospective and retrospective findings. British Journal of Psychiatry, 200(6), 469–475. [Link](https://doi.org/10.1192/bjp.bp.111.103267) 20. Thimm, J. C., Kristoffersen, A. E., & Ringberg, U. (2020). The prevalence of severe grief reactions after bereavement and their associations with mental health, physical health, and health service utilization: A population-based study. European Journal of Psychotraumatology, 11(1), 1844440. [Link](https://doi.org/10.1080/20008198.2020.1844440) 21. McDonagh, B. (2015). Dare: The New Way to End Anxiety and Stop Panic Attacks. BMD Publishing. [Link](https://www.amazon.com/Dare-Barry-McDonagh-audiobook/dp/B01ETUC7JS) 22. Pires, G. N., Bezerra, A. G., Tufik, S., & Andersen, M. L. (2016). Effects of acute sleep deprivation on state anxiety levels: A systematic review and meta-analysis. Sleep Medicine, 24, 109–118. [Link](https://doi.org/10.1016/j.sleep.2016.07.019) 23. The Medical Minute: Anxiety attack or panic attack? Actually, it can be both—Penn State Health News. (n.d.). Retrieved December 1, 2023, from [Link](https://pennstatehealthnews.org/2023/03/the-medical-minute-anxiety-attack-or-panic-attack-actually-it-can-be-both/) [Copy Link](https://www.helpguide.org/mental-health/anxiety/anxiety-disorders-and-anxiety-attacks) Link copied\! Share Print Download PDF ## More in Anxiety [Anxiety](https://www.helpguide.org/mental-health/anxiety) ### [I Feel Anxious](https://www.helpguide.org/mental-health/anxiety/tips-for-dealing-with-anxiety) 10 tips for dealing with anxiety [![A solitary person stands on a concrete stairway in a minimalist urban setting, wondering how to deal with anxiety.](https://www.helpguide.org/wp-content/uploads/2023/06/DealingWithAnxiety-384x257.png)](https://www.helpguide.org/mental-health/anxiety/tips-for-dealing-with-anxiety) [Anxiety](https://www.helpguide.org/mental-health/anxiety) ### [Therapy for Anxiety Disorders](https://www.helpguide.org/mental-health/treatment/therapy-for-anxiety-disorders) Cognitive behavioral therapy, exposure therapy, and other options [![A person in a charcoal knit sweater sits on a dark sofa, writing in a spiral notebook, representing therapy for anxiety disorders.](https://www.helpguide.org/wp-content/uploads/2023/02/Therapy-for-Anxiety-Disorders-384x256.jpeg)](https://www.helpguide.org/mental-health/treatment/therapy-for-anxiety-disorders) [Anxiety](https://www.helpguide.org/mental-health/anxiety) ### [Panic Attacks and Panic Disorder](https://www.helpguide.org/mental-health/anxiety/panic-attacks-and-panic-disorders) Symptoms, treatment, and tips for overcoming panic [![Looking up through the dark, bare branches of several tall pine trees against a stark white sky, representing panic attacks.](https://www.helpguide.org/wp-content/uploads/2023/02/Panic-Attacks-384x255.jpeg)](https://www.helpguide.org/mental-health/anxiety/panic-attacks-and-panic-disorders) [Anxiety](https://www.helpguide.org/mental-health/anxiety) ### [Can anxiety cause chest pain](https://www.helpguide.org/mental-health/anxiety/anxiety-cause-chest-pain) Wondering if your chest pain is due to anxiety? Learn how to identify anxiety-related chest discomfort and when to seek emergency help. [Anxiety](https://www.helpguide.org/mental-health/anxiety) ### [Anxiety Attack vs Panic Attack](https://www.helpguide.org/mental-health/anxiety/anxiety-attack-vs-panic-attack) While anxiety attacks and panic attacks can share some symptoms, there are key differences. Learn how to tell them apart and what to do if you’re experiencing anxiety or panic attacks. [![A young woman in a pink coat sits on a subway platform, covering her face with her hands in distress.](https://www.helpguide.org/wp-content/uploads/2025/12/anxiety-attacks-vs-panic-attacks-384x256.jpg)](https://www.helpguide.org/mental-health/anxiety/anxiety-attack-vs-panic-attack) [Anxiety](https://www.helpguide.org/mental-health/anxiety) ### [High-Functioning Anxiety](https://www.helpguide.org/mental-health/anxiety/high-functioning-anxiety) Signs and how to cope [![A woman with short hair and large earrings leans against an office wall with eyes closed and hands clasped to her forehead in a moment of stress or deep focus.](https://www.helpguide.org/wp-content/uploads/2025/11/High-Functioning-Anxiety-384x256.jpg)](https://www.helpguide.org/mental-health/anxiety/high-functioning-anxiety) [Anxiety](https://www.helpguide.org/mental-health/anxiety) ### [Cognitive Dissonance](https://www.helpguide.org/mental-health/anxiety/cognitive-dissonance) When your beliefs and actions conflict [![A woman gazes thoughtfully through window blinds, with a softly blurred background enhancing the sense of cognitive dissonance](https://www.helpguide.org/wp-content/uploads/2024/11/Cognitive-Dissonance-Definition-Examples-How-to-Reduce-It-384x256.jpg)](https://www.helpguide.org/mental-health/anxiety/cognitive-dissonance) [Anxiety](https://www.helpguide.org/mental-health/anxiety) ### [Cognitive Distortions](https://www.helpguide.org/mental-health/anxiety/cognitive-distortions-put-an-end-to-distorted-thinking) Put an end to negative thinking [![A woman's face is half obscured by out-of-focus glass](https://www.helpguide.org/wp-content/uploads/2024/04/CatastrophisingAndOtherCognitiveDistortions-384x257.jpg)](https://www.helpguide.org/mental-health/anxiety/cognitive-distortions-put-an-end-to-distorted-thinking) Share Download PDF ### More in Anxiety [Anxiety](https://www.helpguide.org/mental-health/anxiety) ### [I Feel Anxious](https://www.helpguide.org/mental-health/anxiety/tips-for-dealing-with-anxiety) 10 tips for dealing with anxiety [Anxiety](https://www.helpguide.org/mental-health/anxiety) ### [Therapy for Anxiety Disorders](https://www.helpguide.org/mental-health/treatment/therapy-for-anxiety-disorders) Cognitive behavioral therapy, exposure therapy, and other options [Anxiety](https://www.helpguide.org/mental-health/anxiety) ### [Panic Attacks and Panic Disorder](https://www.helpguide.org/mental-health/anxiety/panic-attacks-and-panic-disorders) Symptoms, treatment, and tips for overcoming panic ![](https://www.helpguide.org/wp-content/uploads/2024/02/therapy-sidebar-384x229.jpg) #### Professional therapy, done online BetterHelp makes starting therapy easy. 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Readable Markdown	## What is anxiety? Anxiety is a normal reaction to danger, the body’s automatic fight-or-flight response that is triggered when you feel threatened, under pressure, or are facing a challenging situation, such as a [job interview](https://www.helpguide.org/wellness/career/interviewing-techniques-and-tips), exam, or first date. In moderation, anxiety isn’t necessarily a bad thing. It can help you to stay alert and focused, spur you to action, and motivate you to solve problems. But when anxiety is constant or overwhelming—when worries and fears interfere with your relationships and daily life—you’ve likely crossed the line from normal anxiety into the territory of an anxiety disorder. Since anxiety disorders are a group of related conditions rather than a single disorder, symptoms may vary from person to person. One individual may suffer from intense anxiety attacks that strike without warning, while another gets panicky at the thought of mingling at a party. Someone else may struggle with a disabling fear of driving, or uncontrollable, [intrusive thoughts](https://www.helpguide.org/mental-health/anxiety/intrusive-thoughts-why-you-have-them-and-how-to-stop). Yet another may live in a constant state of tension, [worrying](https://www.helpguide.org/mental-health/anxiety/how-to-stop-worrying) about anything and everything. But despite their different forms, all anxiety disorders illicit an intense fear or worry out of proportion to the situation at hand. While having an anxiety disorder can be disabling, preventing you from living the life you want, it’s important to know that you’re not alone. Anxiety disorders are among the most common mental health issues—and are highly treatable. Once you understand your anxiety disorder, there are steps you can take to reduce the symptoms and regain control of your life. ## What is an anxiety attack? An anxiety attack occurs when stressors or fears build up over time. A relationship conflict or an overloaded work schedule, for example, could gradually increase your anxiousness until you feel completely overwhelmed for a period. For the duration of an anxiety attack, you might experience symptoms such as a lack of focus, tension, or irritability. You could also feel both restless and quickly fatigued. However, often when people talk about anxiety attacks, they’re really referring to [panic attacks](https://www.helpguide.org/mental-health/anxiety/panic-attacks-and-panic-disorders). These are episodes of intense panic or fear. They usually occur suddenly and without warning. Sometimes there’s an obvious trigger—getting stuck in an elevator, for example, or thinking about the big speech you have to give—but in other cases, the attacks come out of the blue. Panic attacks usually peak within ten minutes, and they rarely last more than 30 minutes. But during that short time, you may experience terror so severe that you feel as if you’re about to die or totally lose control. The physical symptoms are themselves so frightening that many people think they’re having a heart attack. After a panic attack is over, you may worry about having another one, particularly in a public place where help isn’t available or you can’t easily escape. ### Panic attack symptoms include: - Surge of overwhelming panic. - Feeling of losing control or going crazy. - Heart palpitations or chest pain. - Feeling like you’re going to pass out. - Trouble breathing or choking sensation. - Hyperventilation. - Hot flashes or chills. - Trembling or shaking. - Nausea or stomach cramps. - Feeling detached or unreal. It’s important to seek help if you’re starting to avoid certain situations because you’re afraid of having a panic attack. The truth is that panic attacks are highly treatable. In fact, many people are panic free within just five to eight treatment sessions. #### Speak to a Licensed Therapist BetterHelp is an online therapy service that matches you to licensed, accredited therapists who can help with depression, anxiety, relationships, and more. Take the assessment and get matched with a therapist in as little as 48 hours. [Take Assessment](https://hasofferstracking.betterhelp.com/aff_c?offer_id=2&aff_id=2729&source=helpguide) HelpGuide is user supported. We earn a commission if you sign up for BetterHelp’s services after clicking through from this site. [Learn more](https://www.helpguide.org/affiliate-disclosure) ## High-functioning anxiety “High-functioning anxiety” is a term you may have come across online. It’s not a clinical diagnosis but is sometimes used to describe a person who manages to cope with the demands of daily life despite having anxiety. Outwardly, they may seem unflappable. But beneath their calm demeanor, they’re plagued by anxious and negative thoughts. If you have high-functioning anxiety, you might seem proactive, outgoing, organized, and achievement-oriented. You may even come off as a perfectionist or model student or employee. However, your underlying anxiety can still have health consequences, including irritability, insomnia, and muscle tension. Different people experience anxiety symptoms in different ways. It’s important to remember that some people are dealing with struggles that aren’t always apparent. ## Do I have an anxiety disorder? If you identify with any of the following seven signs and symptoms, and they just won’t go away, you may be suffering from an anxiety disorder: 1. Are you constantly tense, worried, or on edge? 2. Does your anxiety interfere with your work, school, or family responsibilities? 3. Are you plagued by fears that you know are irrational, but can’t shake? 4. Do you believe that something bad will happen if certain things aren’t done a certain way? 5. Do you avoid everyday situations or activities because they cause you anxiety? 6. Do you experience sudden, unexpected attacks of heart-pounding panic? 7. Do you feel like danger and catastrophe are around every corner? In addition to the primary symptom of excessive and irrational fear and worry, other common emotional symptoms include: - Feelings of apprehension or dread. - Watching for signs of danger. - Anticipating the worst. - Trouble concentrating. - Feeling tense and jumpy. - Irritability. - Feeling like your mind’s gone blank. But anxiety is more than just a feeling. As a product of the body’s fight-or-flight response, it also involves a wide range of physical symptoms, including: - Pounding heart. - Sweating. - Headaches. - Stomach upset. - Dizziness. - Frequent urination or diarrhea. - Shortness of breath. - Muscle tension or twitches. - Shaking or trembling. - Insomnia. Because of these physical symptoms, anxiety sufferers often mistake their disorder for a medical illness. They may visit many doctors and make numerous trips to the hospital before their anxiety disorder is finally recognized. #### The link between anxiety symptoms and depression Many people with anxiety disorders also [suffer from depression](https://www.helpguide.org/mental-health/depression/depression-symptoms-and-warning-signs) at some point. Anxiety and depression are believed to stem from the same biological vulnerability, which may explain why they so often go hand-in-hand. Since depression makes anxiety worse (and vice versa), it’s important to seek treatment for both conditions. ## Types of anxiety disorders and their symptoms Anxiety disorders and closely related conditions include: ### Generalized anxiety disorder (GAD) If constant worries and fears distract you from your day-to-day activities, or you’re troubled by a persistent feeling that something bad is going to happen, you may be suffering from [generalized anxiety disorder](https://www.helpguide.org/mental-health/anxiety/generalized-anxiety-disorder-gad) (GAD). People with GAD are chronic worrywarts who feel anxious nearly all of the time, though they may not even know why. GAD often manifests in physical symptoms like insomnia, stomach upset, restlessness, and fatigue. ### Panic attacks and panic disorder [Panic disorder](https://www.helpguide.org/mental-health/anxiety/panic-attacks-and-panic-disorders) is characterized by repeated, unexpected panic attacks, as well as fear of experiencing another episode. [Agoraphobia](https://www.helpguide.org/mental-health/anxiety/agoraphobia), the fear of being somewhere where escape or help would be difficult in the event of a panic attack, may also accompany a panic disorder. If you have agoraphobia, you are likely to avoid public places such as shopping malls, or confined spaces such as an airplane. ### Obsessive-compulsive disorder (OCD) [Obsessive-compulsive disorder (OCD)](https://www.helpguide.org/mental-health/anxiety/obssessive-compulsive-disorder-ocd) is characterized by unwanted thoughts or behaviors that seem impossible to stop or control. If you have OCD, you may feel troubled by obsessions, such as a recurring worry that you forgot to turn off the oven or that you might hurt someone. You may also suffer from uncontrollable compulsions, such as washing your hands over and over. ### Hoarding disorder [Hoarding disorder](https://www.helpguide.org/mental-health/anxiety/hoarding-disorder-help-for-hoarders) is a chronic difficulty discarding possessions, accompanied by a dysfunctional attachment to even worthless items. It can lead to excessive accumulation of possessions (or animals) and a cluttered living space. You may attribute emotion to inanimate objects, have a strong sentimental attachment to items, or see the use in any object. These beliefs can make discarding items overwhelm you with feelings of anxiety, guilt, or sadness. ### Phobias and irrational fears A [phobia](https://www.helpguide.org/mental-health/anxiety/phobias-and-irrational-fears) is an unrealistic or exaggerated fear of a specific object, activity, or situation that in reality presents little to no danger. Common phobias include fear of animals (such as snakes and spiders), fear of flying, and [fear of needles](https://www.helpguide.org/mental-health/anxiety/fear-of-needles). In the case of a severe phobia, you might go to extreme lengths to avoid the object of your fear. Unfortunately, avoidance only strengthens the phobia. ### Social anxiety disorder If you have a debilitating fear of being viewed negatively by others and humiliated in public, you may have [social anxiety disorder](https://www.helpguide.org/mental-health/anxiety/social-anxiety-disorder), also known as social phobia. It can be thought of as extreme shyness and in severe cases, social situations are avoided altogether. Performance anxiety (better known as stage fright) is the most common type of social phobia. ### Post-traumatic stress disorder (PTSD) [Post-traumatic stress disorder (PTSD)](https://www.helpguide.org/mental-health/ptsd-trauma/ptsd-symptoms-self-help-treatment) is an extreme anxiety disorder that can occur in the aftermath of a traumatic or life-threatening event. PTSD can be thought of as a panic attack that rarely, if ever, lets up. Symptoms of PTSD include flashbacks or nightmares about the incident, hypervigilance, startling easily, withdrawing from others, and avoiding situations that remind you of the event. ### Separation anxiety disorder While separation anxiety is a normal stage of development, if anxieties intensify or are persistent enough to get in the way of school or other activities, your child may have [separation anxiety disorder](https://www.helpguide.org/family/parenting/separation-anxiety-and-separation-anxiety-disorder). They may become agitated at just the thought of being away from mom or dad and complain of sickness to avoid playing with friends or going to school. ## Anxiety causes The specific causes of anxiety can vary depending on the type of anxiety disorder you’re dealing with. However, anxiety may often be the result of multiple factors, including genetics and life experiences. - Genetics. Studies of twins and families indicate that, to some degree, anxiety may be hereditary. In other words, some people may simply be more genetically prone to being anxious. - Stressful or traumatic past events. Experiencing physical or emotional abuse and neglect can trigger an anxiety disorder. For example, being bullied can increase the risk of high anxiety. - Learned behavior. If you grew up with parents who were fearful and focused on worst-case situations, you might have adopted their nervous tendencies. - Physical conditions. Conditions that cause [chronic pain](https://www.helpguide.org/wellness/health-conditions/chronic-pain-and-mental-health) can contribute to an increase in overall anxiety. - Stressful life circumstances can also trigger a short- or long-term uptick in your anxiety levels, such as sleep deprivation, divorce, or [bereavement](https://www.helpguide.org/mental-health/grief/bereavement-grieving-the-death-of-a-loved-one). ## How to deal with anxiety and anxiety attacks Not everyone who worries a lot has an anxiety disorder. You may feel anxious because of an overly demanding schedule, lack of exercise or sleep, pressure at home or work, or even from too much [caffeine](https://www.helpguide.org/mental-health/wellbeing/how-much-caffeine). The bottom line is that if your lifestyle is unhealthy and stressful, you’re more likely to feel anxious—whether or not you actually have an anxiety disorder. [\[Read: I Feel Anxious: Tips for Dealing with Anxiety\]](https://www.helpguide.org/mental-health/anxiety/tips-for-dealing-with-anxiety) The following tips can help to lower anxiety and manage symptoms of a disorder: ## Tip 1: Ease your stress Everyday stressors, whether they include financial hurdles or interactions with difficult family members, can contribute to your overall anxiety. If your stress levels are through the roof, [stress management](https://www.helpguide.org/mental-health/stress/stress-management) can help. Lighten your load. Look at your responsibilities and see if there are any you can give up, turn down, or delegate to others. For example, practice politely saying “no” to taking on extra tasks in the workplace, or ask your spouse to help out more around the house when you’re feeling overwhelmed. Practice relaxation techniques. When practiced regularly [relaxation techniques](https://www.helpguide.org/mental-health/stress/relaxation-techniques-for-stress-relief) such as mindfulness meditation, progressive muscle relaxation, and deep breathing can reduce anxiety symptoms. Put a stop to chronic worrying. Worrying is a mental habit you can learn how to break. Strategies such as creating a worry period, challenging anxious thoughts, and learning to accept uncertainty can [significantly reduce worry](https://www.helpguide.org/mental-health/anxiety/how-to-stop-worrying) and calm your anxious thoughts. ## Tip 2: Care for your body Your daily self-care habits can have a significant impact on your anxiety levels. In short, the better you treat yourself, the less likely you are to feel stressed out, fatigued, and negative throughout the day. Exercise regularly. [Exercise is a natural stress buster and anxiety reliever.](https://www.helpguide.org/wellness/fitness/the-mental-health-benefits-of-exercise) To achieve the maximum benefit, aim for at least 30 minutes of aerobic exercise on most days (broken up into short periods if that’s easier). Get enough sleep. Research shows that a lack of sleep can exacerbate anxious thoughts and feelings, so try to get seven to nine hours of [quality sleep a night](https://www.helpguide.org/wellness/sleep/getting-better-sleep). Be smart about caffeine, alcohol, and nicotine. Caffeine and alcohol can make anxiety worse. And while it may seem like cigarettes are calming, nicotine is actually a powerful stimulant that leads to higher, not lower, levels of anxiety. ## Tip 3: Shift your perception of anxiety and anxiety attacks In some cases, the physical sensations that accompany anxiety—the shaking, the knot in your stomach, the rapid heartbeat—become more things that you fear and try to avoid. Rather than living in fear of anxiety symptoms, though, it may help to view them as temporary and natural—something to accept and learn to work with. In his book, “[Dare: The New Way to End Anxiety](https://www.amazon.com/Dare-Barry-McDonagh-audiobook/dp/B01ETUC7JS),” author Barry McDonagh offers a four-step process to shifting your perception of anxiety: DARE. Defuse. You might have noticed that anxiety builds on internal “what if” questions. “What if my anxiety spirals out of control?” “What if everyone notices me trembling?” Respond to those “what if” questions with, “So what?” Remind yourself that you’ve experienced anxiety before, and it’s harmless. Accept. Allow the sensations to exist without trying to fight them off. You don’t need to control that rapid heartbeat. Just let it be. Resist the urge to label anxiety symptoms as “good” or “bad.” Run towards it. Tell yourself that you’re not anxious. You’re actually just excited. Demand that the sensations increase. Think of this as “calling anxiety’s bluff.” The purpose of this is to show yourself that anxiety really is harmless—it’s just a flood of adrenaline. It’s your perception of that energy that is important. Engage. Once anxiety begins to subside, don’t fixate on the fleeting feelings. Instead, move on to a new activity. Focus all of your senses on whatever you’re doing. This helps ground you in the present again. When trying the DARE technique, it might help to visualize anxiety as a little creature that visits you on occasion. You allow it to exist, maybe even embrace it, and then, eventually, it will wander off. ## Tip 4: Connect with others Loneliness and isolation can trigger or worsen anxiety, while talking about your worries face to face can often make them seem less overwhelming. Make it a point to regularly meet up with friends, join a self-help or support group, or share your worries and concerns with a trusted loved one. Expand your social circle. If you feel like you don’t currently have enough social support, know that it’s never too late to [make new friends](https://www.helpguide.org/relationships/social-connection/making-good-friends) and acquaintances. From joining clubs that relate to your favorite hobbies to trying out volunteer opportunities, there’s no shortage of ways to branch out. Look to people who understand your condition. If you have a specific anxiety disorder, such as social anxiety disorder, consider looking for a [support group](https://www.helpguide.org/mental-health/treatment/support-groups) that focuses on that condition. This will give you an opportunity to talk to people who truly understand what you’re going through. You might also learn or share coping techniques. ## When to seek professional help for anxiety and anxiety attacks While self-help coping strategies can be very effective, if your worries, fears, or anxiety attacks have become so great that they’re causing extreme distress or disrupting your daily routine, it’s important to seek professional help. If you’re experiencing a lot of physical symptoms, you should start by getting a medical checkup. Your doctor can check to make sure that your anxiety isn’t caused by a medical condition, such as a thyroid problem, hypoglycemia, or asthma. Since certain drugs and supplements can cause anxiety, your doctor will also want to know about any prescriptions, over-the-counter medications, herbal remedies, and recreational drugs you’re taking. If your physician rules out a medical cause, the next step is to consult with a [therapist who has experience treating anxiety disorders](https://www.helpguide.org/mental-health/treatment/therapy-for-anxiety-disorders). The therapist will work with you to determine the cause and type of your disorder and devise a course of treatment. ## Anxiety treatment Anxiety disorders respond very well to in-person and [online therapy](https://www.helpguide.org/mental-health/treatment/best-online-therapy)—and often in a relatively short amount of time. The specific treatment approach depends on the type of anxiety disorder and its severity. But in general, most are treated with therapy, medication, or some combination of the two. [Cognitive-behavioral therapy](https://www.helpguide.org/mental-health/treatment/cognitive-behavioral-therapy-cbt) and [exposure therapy](https://www.helpguide.org/mental-health/treatment/exposure-therapy) are types of behavioral therapy, meaning they focus on behavior rather than on underlying psychological conflicts or issues from the past. They can help with issues such as panic attacks, generalized anxiety, and phobias. Cognitive-behavior therapy (CBT) helps you identify and challenge the negative thinking patterns and irrational beliefs that fuel your anxiety. As well as in-person CBT therapists, there are also online CBT platforms. Exposure therapy encourages you to confront your fears and anxieties in a safe, controlled environment. Through gradual exposure to the feared object or situation, either in your imagination or in reality, you gain a greater sense of control. As you face your fear without being harmed, your anxiety will diminish. ### Anxiety medication If you have anxiety that’s severe enough to interfere with your ability to function, [medication](https://www.helpguide.org/mental-health/anxiety/anxiety-medication) may help relieve some symptoms. However, anxiety medications can be habit forming and cause unwanted or even dangerous side effects, so be sure to research your options carefully. Many people use anti-anxiety medication when therapy, exercise, or self-help strategies would work just as well or better—minus the side effects and safety concerns. It’s important to weigh the benefits and risks of medication so you can make an informed decision. #### Hotlines and support [NAMI Helpline](http://www.nami.org/Find-Support/NAMI-HelpLine) – Trained volunteers can provide information, referrals, and support for those suffering from anxiety disorders in the U.S. Call 1-800-950-6264. (National Alliance on Mental Illness) [Find a Therapist](https://findyourtherapist.adaa.org/?gad_source=1&gad_campaignid=21784584429&gbraid=0AAAAADOzZllsIkkYd2B1CzWOBkUt96kkV&gclid=CjwKCAiAnoXNBhAZEiwAnItcG7qf5gHZ2SkBwk650m8mhvG-Tq77XmH5UU8aBdgy7QNwe_CKgP2ZFBoCiwAQAvD_BwE) – Search for anxiety disorder treatment providers in the U.S. (Anxiety Disorders Association of America) [Support Groups](https://adaa.org/find-help/support) – List of support groups in the U.S., Canada, Australia, and South Africa. (Anxiety and Depression Association of America) [Anxiety UK](http://www.anxietyuk.org.uk/) – Information, support, and a dedicated helpline for UK sufferers and their families. Call: 03444 775 774. (Anxiety UK) [Anxiety Canada](https://www.anxietycanada.com/articles/recommended-links/) – Provides links to services in different Canadian provinces. (Anxiety Disorders Association of Canada) [SANE Help Centre](https://www.sane.org/get-support) – Provides information about symptoms, treatments, medications, and where to go for support in Australia. Call: 1800 18 7263. (SANE Australia). [Helpline (India)](https://www.vandrevalafoundation.com/) – Provides information and support to those with mental health concerns in India. Call: 1860 2662 345 or 1800 2333 330. (Vandrevala Foundation). ## More Information 1. DeMartini, J., Patel, G., & Fancher, T. L. (2019). Generalized Anxiety Disorder. Annals of Internal Medicine, 170(7), ITC49–ITC64. [Link](https://doi.org/10.7326/AITC201904020) 2. Kandola, A., Vancampfort, D., Herring, M., Rebar, A., Hallgren, M., Firth, J., & Stubbs, B. (2018). Moving to Beat Anxiety: Epidemiology and Therapeutic Issues with Physical Activity for Anxiety. Current Psychiatry Reports, 20(8), 63. [Link](https://doi.org/10.1007/s11920-018-0923-x) 3. Craske, M. G., & Stein, M. B. (2016). Anxiety. Lancet (London, England), 388(10063), 3048–3059. [Link](https://doi.org/10.1016/S0140-6736\(16\)30381-6) 4. Borza, L. (2017). Cognitive-behavioral therapy for generalized anxiety. Dialogues in Clinical Neuroscience, 19(2), 203–208. [Link](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5573564/) 5. Park, S.-C., & Kim, Y.-K. (2020). Anxiety Disorders in the DSM-5: Changes, Controversies, and Future Directions. Advances in Experimental Medicine and Biology, 1191, 187–196. [Link](https://doi.org/10.1007/978-981-32-9705-0_12) 6. Otte, C. (2011). Cognitive behavioral therapy in anxiety disorders: Current state of the evidence. Dialogues in Clinical Neuroscience, 13(4), 413–421. [Link](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3263389/) 7. Tolin, D. F. (2010). Is cognitive–behavioral therapy more effective than other therapies?: A meta-analytic review. Clinical Psychology Review, 30(6), 710–720. [Link](https://doi.org/10.1016/j.cpr.2010.05.003) 8. Aylett, E., Small, N., & Bower, P. (2018). Exercise in the treatment of clinical anxiety in general practice – a systematic review and meta-analysis. BMC Health Services Research, 18(1), 559. [Link](https://doi.org/10.1186/s12913-018-3313-5) 9. Anxiety Disorders. (2013). In Diagnostic and Statistical Manual of Mental Disorders. American Psychiatric Association. [Link](https://doi.org/10.1176/appi.books.9780890425787.x05_Anxiety_Disorders) 10. Mellifont, D. (2019). Neuro magnifico! An exploratory study critically reviewing news text reporting of anxiety-related work performance strengths, challenges and support measures. Work, 63(3), 435–446. [Link](https://doi.org/10.3233/WOR-192950) 11. Signs You Have High-Functioning Anxiety – Cleveland Clinic. (n.d.). Retrieved August 28, 2022, from [Link](https://health.clevelandclinic.org/what-is-high-functioning-anxiety/) 12. Copeland, W. E., Wolke, D., Angold, A., & Costello, E. J. (2013). Adult Psychiatric Outcomes of Bullying and Being Bullied by Peers in Childhood and Adolescence. JAMA Psychiatry, 70(4), 419. [Link](https://doi.org/10.1001/jamapsychiatry.2013.504) 13. Generalized Anxiety Disorder (GAD) \\| Boston Children’s Hospital. (n.d.). Retrieved May 19, 2023, from [Link](https://www.childrenshospital.org/conditions/generalized-anxiety-disorder-gad) 14. Gottschalk, M. G., & Domschke, K. (2017). Genetics of generalized anxiety disorder and related traits. Dialogues in Clinical Neuroscience, 19(2), 159–168. [Link](https://doi.org/10.31887/DCNS.2017.19.2/kdomschke) 15. Hald, G. M., Ciprić, A., Sander, S., & Strizzi, J. M. (2022). Anxiety, depression and associated factors among recently divorced individuals. Journal of Mental Health, 31(4), 462–470. [Link](https://doi.org/10.1080/09638237.2020.1755022) 16. Kaloeti, D. V. S., Manalu, R., Kristiana, I. F., & Bidzan, M. (2021). The Role of Social Media Use in Peer Bullying Victimization and Onset of Anxiety Among Indonesian Elementary School Children. Frontiers in Psychology, 12, 635725. [Link](https://doi.org/10.3389/fpsyg.2021.635725) 17. Kascakova, N., Furstova, J., Hasto, J., Madarasova Geckova, A., & Tavel, P. (2020). The Unholy Trinity: Childhood Trauma, Adulthood Anxiety, and Long-Term Pain. International Journal of Environmental Research and Public Health, 17(2), 414. [Link](https://doi.org/10.3390/ijerph17020414) 18. Pires, G. N., Bezerra, A. G., Tufik, S., & Andersen, M. L. (2016). Effects of acute sleep deprivation on state anxiety levels: A systematic review and meta-analysis. Sleep Medicine, 24, 109–118. [Link](https://doi.org/10.1016/j.sleep.2016.07.019) 19. Scott, K. M., McLaughlin, K. A., Smith, D. A. R., & Ellis, P. M. (2012). Childhood maltreatment and DSM-IV adult mental disorders: Comparison of prospective and retrospective findings. British Journal of Psychiatry, 200(6), 469–475. [Link](https://doi.org/10.1192/bjp.bp.111.103267) 20. Thimm, J. C., Kristoffersen, A. E., & Ringberg, U. (2020). The prevalence of severe grief reactions after bereavement and their associations with mental health, physical health, and health service utilization: A population-based study. European Journal of Psychotraumatology, 11(1), 1844440. [Link](https://doi.org/10.1080/20008198.2020.1844440) 21. McDonagh, B. (2015). Dare: The New Way to End Anxiety and Stop Panic Attacks. BMD Publishing. [Link](https://www.amazon.com/Dare-Barry-McDonagh-audiobook/dp/B01ETUC7JS) 22. Pires, G. N., Bezerra, A. G., Tufik, S., & Andersen, M. L. (2016). Effects of acute sleep deprivation on state anxiety levels: A systematic review and meta-analysis. Sleep Medicine, 24, 109–118. [Link](https://doi.org/10.1016/j.sleep.2016.07.019) 23. The Medical Minute: Anxiety attack or panic attack? Actually, it can be both—Penn State Health News. (n.d.). Retrieved December 1, 2023, from [Link](https://pennstatehealthnews.org/2023/03/the-medical-minute-anxiety-attack-or-panic-attack-actually-it-can-be-both/)
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