Understanding Anxiety Disorders: When your brain and body’s internal alarm system is going off…. over and over again

Anxiety isn’t just about feeling nervous before a big exam or stressed during a busy day. It’s a pervasive experience that can impact every decision and risk you take (or… don’t take). If you’ve ever felt like your mind is constantly racing and always anticipating the worst, you’re not alone. Anxiety is really common – but still wildly misunderstood. Understanding how anxiety works, what actually maintains or exacerbates those worst-case-scenario-thoughts, and how to cope with the physical and emotional symptoms is the key to breaking free of anxiety’s hold – and living the life you’ve always wanted. 

What is Anxiety?

Anxiety is like an internal alarm system designed to protect us. It signals danger and prepares our body to respond. But sometimes, this alarm goes off unnecessarily, causing intense feelings of fear or worry even when there’s no actual threat. Anxiety can show up as physical symptoms—like a racing heart or a knotted stomach—or as mental ones, like constant overthinking or a persistent sense of dread. While it’s natural to feel anxious occasionally, such as before a big presentation or during major life changes, chronic or intense anxiety can disrupt everyday life.

When Does Anxiety Become a Disorder?

Anxiety becomes a disorder when it starts taking over—when the worry or fear is out of proportion to the situation and begins interfering with work or school, relationships, or overall well-being. Anxiety disorders are influenced by a mix of genetics, brain chemistry, and what we learn through our life experiences. Understanding this can encourage a compassionate, solution-focused approach.

Types and Symptoms of Anxiety Disorders

Anxiety isn’t a one-size-fits-all experience. It comes in many forms, each with its own unique challenges. 

1. Generalized Anxiety Disorder (GAD)

• What it feels like: Your brain is running an endless to-do list of worries—finances, health, work, your children’s emotional well-being—anything you could be unsure about, leads to you constantly trying to figure it out.
• Symptoms: Restlessness, fatigue, trouble concentrating, muscle tension, and sleep difficulty.
•  Example: Thinking the worst possible outcome is likely and experiencing lots of “What ifs” → “What if my kid hates the lunch that I packed and doesn’t eat anything today?” “I’m going to fail this exam - I just know it.” “What if I’m the only one who actually dressed up for this halloween party?” “What if this headache is actually brain cancer?”

2. Panic Disorder

• What it feels like: Sudden, intense fear that seems to strike out of nowhere, often with physical symptoms.
• ‍Symptoms: Racing heart, shortness of breath, dizziness, sweating, and an overwhelming sense of doom.
• ‍Example: Avoiding certain places due to having a panic attack there in the past; Out of nowhere feelings of panic and wondering if you are going crazy, having a heart attack, or even dying. 

‍3. Social Anxiety Disorder

• What it feels like: A deep fear of being judged, embarrassed, or rejected in social settings.
• ‍Symptoms: Blushing, trembling, sweating, or avoiding social situations altogether.
• ‍Example: Avoiding birthday parties, small talk, or really important work meetings because you’re afraid of sounding “stupid,” stumbling over your words, or saying something awkward or embarrassing. 

‍4. Specific Phobias

• What it feels like: An overwhelming fear of a specific object or situation, like flying, heights, needles, vomiting, or spiders.
• ‍Symptoms: Immediate anxiety when exposed to the trigger, often leading to avoidance behaviors.
• Example: Taking the train instead of a plane and missing the first 2 days of your family vacation, driving hours out of your way to avoid crossing a bridge, avoiding important vaccinations, not eating certain foods or avoiding eating out for fear the food won’t sit well, or refusing to sleep in your bedroom after seeing a spider there - once. 

‍5. Obsessive-Compulsive Disorder (OCD)

• What it feels like: Repetitive, intrusive, unwanted thoughts, and the only way to calm them down is by doing specific behaviors that help alleviate your distress, temporarily - until the next trigger.
• ‍Symptoms: Checking, cleaning, counting, praying, repeating certain behaviors, apologizing, asking for reassurance, or arranging things until you feel just right to prevent imagined disasters or neutralize scary thoughts.
• ‍Example: Spending an hour aligning your bookshelf because if it’s not perfect, something bad will happen; avoiding helping in the kitchen or washing dishes for fear you’ll follow through with intrusive thoughts you have about hurting yourself or others with a butter knife; constant reassurance seeking that you haven’t said something mean or hurtful to your spouse, friend, or family members.

‍6. Post-Traumatic Stress Disorder (PTSD)

• What it feels like: Reliving a traumatic event through flashbacks or nightmares.
• ‍Symptoms: Avoidance, hypervigilance, irritability, and emotional numbness.
• ‍Example: Feeling panicked when hearing fireworks because they remind you of past trauma; nightmares of the traumatic event as if it’s happening in real time, again; avoiding places or people that remind you of what happened. 

‍7. Separation Anxiety Disorder

• What it feels like: Intense fear about being apart from loved ones.
• ‍Symptoms: Trouble sleeping alone, clinginess, or persistent worry about harm coming to loved ones.
• ‍Example: A child refusing to go to school out of fear something will happen to their parents and they’ll never see them again; parents that can’t go on a date night because their child calls them repeatedly or has intense anxiety when they aren’t home exactly when they said they would be. 

‍Treatment Approaches for Anxiety

‍Anxiety can feel overwhelming, but it’s also treatable. Finding the right approach and the right fit therapist can take time, but it;s worth it. Anxiety treatment is incredibly effective. 

‍1. Therapy

‍Therapy is often the first step in addressing anxiety. The two most researched and effective types of therapy for anxiety disorder are:

• Cognitive Behavioral Therapy (CBT): This approach focuses on identifying and challenging unhelpful, negative thought patterns and learning new ways to act (or behave) when anxious. For instance, instead of thinking, “I’ll fail this meeting,” CBT helps reframe it as, “I’ve prepared, and I’ll do my best; Even if I fail, I can cope.” Challenging negative thoughts is paired with relaxation training, mindfulness exercises, stress reduction strategies for an approach that takes into account both mental and physical symptoms of anxiety. 
• Exposure Therapy: Gradually confronting fears in a safe, controlled way can reduce anxiety over time. Compassionate therapists collaborate with an individual to help them face their fears, one step at a time. For example, someone afraid of flying might start by watching videos of planes before progressing to visiting an airport, imagining themselves on a flight, and learning about how planes work before booking a short flight.

2. Medication

‍In some cases, medication can be a helpful tool for managing anxiety, particularly when symptoms are severe. As psychologists and behavior therapists, we often help individuals and parents understand that medication is like a bridge, and does not necessarily need to be used forever. When someone is unable to engage in the skills that are being taught in session, medication can make engaging in treatment easier so that an individual can benefit from and be able to practice what they are learning. Common pharmaceutical options include:

• SSRIs (Selective Serotonin Reuptake Inhibitors): Often prescribed for long-term anxiety management.
• Benzodiazepines: Useful for short-term relief, though not recommended for extended use due to the risk of dependence.

3. Lifestyle Changes

‍Simple adjustments to daily habits can make a noticeable difference in an individual's experience:

• Exercise: Regular physical activity can lower stress and improve mood.
• Mindfulness and Relaxation: Techniques like meditation, yoga, or deep breathing can help manage symptoms.
• Sleep: Prioritizing good sleep hygiene is crucial for emotion regulation and emotional resilience.
• Diet: Reducing caffeine and sugar can help stabilize mood and energy levels.

4. Building a Support Network

‍Having people to lean on can be incredibly grounding. Whether it’s friends, family, or support groups, genuine and authentic connections in which an individual feels comfortable sharing their struggles makes a huge difference.

‍5. Alternative Approaches 

‍Aromatherapy? Acupuncture? If it helps and doesn’t break the bank, there is nothing wrong with exploring these options for an extra boost. However, they should be paired with evidence-based strategies (CBT, ERP) for the best results.

‍Recovery

‍Anxiety doesn’t feel good, but it's not inherently bad. In fact, anxiety can be helpful. Being anxious about an upcoming exam might be just the motivation you need to put in the appropriate amount of study time. Feeling anxious when you find yourself in a dangerous situation (like deciding whether to take a short cut through a dark alleyway), serves as a protective factor, hopefully steering you clear of danger, even if it means walking an extra ten minutes. Understanding that anxiety is a part of the human experience, and not always a bad thing, is an important part of learning to accept the experience when it does pop up. 

That being said, no one wants to live with the kind of debilitating anxiety that can be limiting. There is such a thing as recovering from an anxiety disorder. Recovery from anxiety isn’t about getting rid of anxiety completely. Like previously stated, anxiety isn't bad and can be helpful —recovery is about learning to live with anxiety in a way that allows you to thrive.

Here’s what the process might look like:

‍1. Recognizing the Issue

‍Acknowledging that anxiety is impacting your life negatively. This could mean  learning more about anxiety, reaching out to a therapist, opening up to a trusted friend, or reflecting on what’s been holding you back.

‍2. Seeking Support

‍Asking for help - from a friend, teacher, spouse, or therapist - is an important step to recovery. Talking with loved ones, individuals in a support group, or a trusted professional can help you feel validated and less alone. You will likely encounter someone who is able to relate to your struggle. As anxiety specialists, we know a ton about anxiety – how it works, how it's maintained, how to treat it, and how to help you transition into the recovery phase. You don’t have to feel alone in your journey.

‍3. Developing Coping Strategies

‍Working with an anxiety therapist will help you identify the strategies that work best for you. Many of our clients gravitate towards the following: 

• Journaling: Writing down negative, catastrophic thoughts to gain clarity and perspective.
• Breaking Tasks Down: Tackling challenges step by step to avoid feeling overwhelmed.
• Practicing Self-Compassion: Giving grace and understanding that setbacks are normal and don’t define the recovery progress.

4. Celebrating Progress

‍Recovery is made up of small wins. Maybe it’s saying yes to a social invitation you’d normally avoid or handling a tough situation with a little more calm than before. These moments are worth recognizing and celebrating.

‍5. Navigating Setbacks

‍Setbacks are part of the process, not the end of the road. What’s important is continuing to use the tools and strategies you’ve learned, even on hard days.

‍6. Maintaining Long-Term Balance

‍Even after significant progress, staying proactive about mental health is crucial. This might include continuing therapy, practicing mindfulness, or leaning on your support network when needed.

‍Conclusion

‍Anxiety can feel like it’s taking over, but it doesn’t have to control your life. By understanding what anxiety is, recognizing the symptoms, and exploring treatment options, you can take meaningful steps toward managing it. Recovery isn’t about perfection—it’s about progress. With the right tools and support, it’s absolutely possible to learn to manage anxiety. You can get back to living and build a life where anxiety takes a backseat, letting you focus on what truly matters. You deserve to thrive. 

‍The Anxiety Recovery Journey (AKA It’s Not About Perfection, It’s About Progress)

1. Recognize It: If anxiety is interfering with your life, acknowledge it and seek help.
2. Get Support: You don’t have to do this alone—talk to a therapist, a friend, or someone who gets it.
3. Develop Coping Strategies: Journaling, breaking tasks into smaller steps, and practicing self-compassion go a long way.
4. Celebrate Wins: Even the small ones (like making a phone call without spiraling).
5. Navigate Setbacks: They’ll happen, but they don’t define your progress.
6. Maintain Balance: Even after major progress, keep up with healthy habits to stay on track.

Final Thoughts

‍Anxiety might be a loud backseat driver, but it doesn’t have to take the wheel. With the right tools, support, and a little self-compassion, you can learn to manage it—so you can get back to living a life that’s about more than just worrying. Because honestly? You deserve that.