Mental Health Resources: Anxiety

All people are different, so your symptoms may vary, but this is a list of possible symptoms of anxiety disorders.

Generalized Anxiety Disorder Symptoms

• Feeling restless, wound-up, or on-edge
• Being easily fatigued
• Having difficulty concentrating; mind going blank
• Being irritable
• Having muscle tension
• Difficulty controlling feelings of worry
• Having sleep problems, such as difficulty falling or staying asleep, restlessness, or unsatisfying sleep

Social Anxiety Disorder Symptoms

• Fear of situations in which you may be judged negatively
• Worry about embarrassing or humiliating yourself
• Intense fear of interacting or talking with strangers
• Avoidance of doing things or speaking to people out of fear of embarrassment
• Avoidance of situations where you might be the center of attention
• Anxiety in anticipation of a feared activity or event
• Intense fear or anxiety during social situations

Panic Disorder

• Panic attacks
• Heart palpitations, a pounding heartbeat, or an accelerated heart rate
• Sweating
• Trembling or shaking
• Sensations of shortness of breath, smothering, or choking
• Feelings of impending doom
• Feelings of being out of control

Obsessive Compulsive Disorder

• Fear of contamination or dirt.
• Doubting and having difficulty tolerating uncertainty.
• Needing things orderly and symmetrical.
• Aggressive or horrific thoughts about losing control and harming yourself or others.
• Unwanted thoughts, including aggression, or sexual or religious subjects.
• Having obsessive thoughts.
• Having compulsive behaviors, usually to relieve obsessive thoughts.
• Body focused repetitive behaviors, such as trichotillomania.

Phobias

• May have an irrational or excessive worry about encountering the feared object or situation
• Take active steps to avoid the feared object or situation
• Experience immediate intense anxiety upon encountering the feared object or situation
• Endure unavoidable objects and situations with intense anxiety

(NIMH, https://www.nimh.nih.gov/health/topics/anxiety-disorders; Mayo Clinic, https://www.mayoclinic.org/diseases-conditions/social-anxiety-disorder/symptoms-causes/syc-20353561; Mayo Clinic, https://www.mayoclinic.org/diseases-conditions/obsessive-compulsive-disorder/symptoms-causes/syc-20354432)

Cognitive Behavioral Therapy (CBT)

CBT teaches people different ways of thinking, behaving, and reacting to anxiety-producing and fearful objects and situations.

Behavioral Therapy

This form of therapy seeks to identify and help change potentially self-destructive or unhealthy behaviors. It functions on the idea that all behaviors are learned and that unhealthy behaviors can be changed.

Mindfulness

Mindfulness is the basic human ability to be fully present, aware of where we are and what we’re doing, and not overly reactive or overwhelmed by what’s going on around us.

Relaxation Techniques

Relaxation techniques are practices to help bring about the body’s “relaxation response,” which is characterized by slower breathing, lower blood pressure, and a reduced heart rate.

Exposure Therapy

Exposure therapy focuses on confronting the fears underlying an anxiety disorder to help people engage in activities they have been avoiding.

Medication

Medication does not cure anxiety disorders but can help relieve symptoms. Medication for anxiety is prescribed by doctors, such as a psychiatrist or primary care provider. Medication types include anti-anxiety, antidepressants, and beta-blockers.

(NIMH, https://www.nimh.nih.gov/health/topics/anxiety-disorders; Mindful, https://www.mindful.org/what-is-mindfulness/; NIH, https://www.nccih.nih.gov/health/relaxation-techniques-what-you-need-to-know; Healthline, https://www.healthline.com/health/behavioral-therapy)

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