What is Anxiety

In a small town nestled between rolling hills and a sparkling river, lived a young woman named Emma. To an outsider, Emma’s life seemed perfect—she had a loving family, loyal friends, and a job she was passionate about as a kindergarten teacher. But beneath her warm smile and gentle demeanor, Emma battled a silent, relentless monster: anxiety.
Every now and then, Emma would feel, tightness in her chest, a sensation as if a heavy weight was pressing down on her. In middle of a difficult situation, in a small problem or even when everything is going smoothly, her heart would be racing and her mind spiraling into a storm of worry. The thoughts would start swirling in her mind even before she opened her eyes—”What if I’m not good enough? What if I make a mistake? What if something goes wrong?” These fears were like shadows that followed her everywhere, always lurking, always whispering.
Emma’s friends and family were supportive, but they couldn’t fully understand the depth of her anxiety. They would offer well-meaning advice: “Just relax,” “Don’t worry so much,” “Everything will be fine.” Emma appreciated their concern, but these words often felt like a reminder of how misunderstood she was. Her anxiety wasn’t something she could simply switch off; it was a part of her, an ever-present companion.
Do you often feel the same? A sense of dread or apprehension that doesn’t go away. A small pit of uneasiness in your stomach that doesn’t go away? Feeling on edge or unable to relax and easily annoyed or frustrated, even by minor inconveniences.
Types of Anxiety
This feeling is not the same for everyone. People can suffer from different kinds of anxiety disorder including:
Generalized Anxiety Disorder (GAD):
Generalized Anxiety Disorder (GAD) is a common and chronic mental health condition characterized by excessive, uncontrollable worry about various aspects of daily life. This worry is disproportionate to the actual circumstances and is persistent, often lasting for six months or longer. People with GAD find it difficult to control their anxiety, and this can significantly interfere with their daily functioning.
Symptoms of Generalized Anxiety Disorder (GAD)
- Persistent Worry: Constant worry about a range of topics such as work, health, family, and daily activities.
- Irritability: Increased sensitivity and frustration over minor issues.
- Anticipating the Worst: Always expecting the worst-case scenario, even when there is no immediate danger.
- Difficulty Concentrating: Trouble focusing on tasks or staying on track during conversations.
- Mind Going Blank: Frequent periods where the mind feels blank and unable to think clearly.
- Indecisiveness: Struggling to make decisions due to fear of making the wrong choice.
- Fatigue: Persistent tiredness despite adequate rest.
- Muscle Tension: Continuous tension or soreness in muscles, particularly in the neck, shoulders, and back.
- Sleep Disturbances: Difficulty falling asleep, staying asleep, or experiencing restless, unsatisfying sleep.
- Sweating: Excessive sweating, even in non-stressful situations.
- Nausea: Upset stomach, nausea, or gastrointestinal issues.
Panic Disorder :
Panic Disorder is a type of anxiety disorder characterized by recurrent and unexpected panic attacks. These attacks are sudden periods of intense fear or discomfort that reach a peak within minutes and are often accompanied by physical and cognitive symptoms. Panic Disorder can significantly impact a person’s quality of life, leading to persistent worry about having more attacks and resulting in behavioral changes to avoid situations that might trigger them.
Symptoms of Panic Disorder
A panic attack typically includes four or more of the following symptoms:
- Rapid Heartbeat and Sweating: A pounding or racing heart or profuse sweating, often unrelated to the temperature or physical activity.
- Trembling or Shaking: Uncontrollable shaking or trembling.
- Shortness of Breath: Feeling like you can’t catch your breath or are being smothered.
- Chest Pain: Sharp or aching pain in the chest that can be mistaken for a heart attack.
- Dizziness: Light-headedness, faintness, or feeling unsteady.
- Chills or Hot Flashes: Sudden sensations of hot or cold.
- Numbness or Tingling: Numb or tingling sensations, particularly in the hands and feet.
- Fear of Losing Control: A strong feeling that one is losing control or going crazy.
- Fear of Dying: An intense fear of impending doom or death.
- Derealization: Feeling detached from reality or as if the surroundings are not real.
- Depersonalization: Feeling detached from oneself, as if observing oneself from outside.
Social Anxiety Disorder:
Social anxiety disorder (SAD), sometimes referred to as social phobia, is a long-term mental illness marked by a severe fear of being inspected or assessed by others in social circumstances. Avoidance behaviours brought on by this fear can seriously lower one’s quality of life and everyday functioning.
Symptoms of Social Anxiety Disorder
SAD can manifest in a variety of emotional, cognitive, and physical symptoms:
- Intense Fear of Social Situations: Persistent fear of being judged, embarrassed, or humiliated in social or performance situations.
- Anticipatory Anxiety: Excessive worry about upcoming social events, often for weeks or months in advance.
- Fear of Negative Evaluation: Deep concern about being perceived negatively or inadequately by others.
- Negative Self-Beliefs: Overly critical thoughts about oneself, such as believing one is boring, awkward, or unlikeable.
- Mind Blankness: Difficulty thinking clearly or remembering information during social interactions.
- Sweating: Excessive sweating, particularly in social situations.
- Nausea: Stomach discomfort or gastrointestinal distress.
- Rapid Heartbeat: A racing or pounding heart.
- Shortness of Breath: Feeling breathless or having trouble breathing.
- Escape: Leaving situations abruptly when anxiety becomes overwhelming.
- Safety Behaviors: Engaging in behaviors to prevent or reduce perceived negative evaluation, such as avoiding eye contact or speaking very softly.
Obsessive-Compulsive Disorder (OCD):
Obsessive-Compulsive Disorder (OCD) is a mental health condition characterized by persistent, unwanted thoughts (obsessions) and repetitive behaviors or mental acts (compulsions) performed to reduce the distress caused by these thoughts.
Obsessions:
Obsessions are intrusive and unwanted thoughts, images, or urges that cause significant anxiety or distress. Common themes of obsessions include:
- Contamination: Fear of germs, dirt, or illness. Example: Fear of contracting a serious illness from touching doorknobs or shaking hands.
- Doubt and Harm: Fear of harming oneself or others, or of something terrible happening.
- Symmetry and Order: Need for objects to be arranged in a specific way or order and feeling distressed if items on a desk are not perfectly aligned.
- Forbidden or Taboo Thoughts: Intrusive thoughts related to sex, religion, or harm.
- Fear of Losing Control: Fear of acting on unwanted impulses.
Compulsions:
Compulsions are repetitive behaviors or mental acts that a person feels driven to perform in response to an obsession or according to rigid rules. The goal of these compulsions is to reduce the anxiety caused by obsessions or to prevent a feared event or situation. Common compulsions include:
- Cleaning and Washing: Excessive hand washing, showering, or cleaning.
- Checking: Repeatedly checking things like locks, appliances, or switches.
- Counting: Counting objects or actions. Example: Counting steps while walking or counting the number of times a task is performed.
- Repeating Actions: Repeating actions or behaviors a certain number of times. Example: Re-entering a room multiple times until it feels “just right.”
- Ordering and Arranging: Arranging items in a specific, precise way.
- Mental Compulsions: Performing mental rituals, such as repeating phrases or prayers. Example: Silently repeating a prayer or phrase to prevent harm.
Post-Traumatic Stress Disorder (PTSD):
Post-Traumatic Stress Disorder (PTSD) is a mental health condition that can develop after experiencing or witnessing a traumatic event. Symptoms of PTSD can vary in intensity and duration but generally fall into four main categories: intrusive memories, avoidance, negative changes in thinking and mood, and changes in physical and emotional reactions.
Symptoms of PTSD:
- Flashbacks: Reliving the traumatic event as if it were happening again, often with physical symptoms like a racing heart or sweating.
- Nightmares: Disturbing dreams related to the traumatic event and difficulty falling or staying asleep.
- Emotional Distress: Severe emotional distress or physical reactions to reminders of the traumatic event.
- Avoiding Thoughts and Feelings: Efforts to avoid thinking about or discussing the traumatic event.
- Avoiding Places and Activities: Avoiding places, activities, or people that bring back memories of the traumatic event.
- Negative Thoughts: Persistent negative thoughts about oneself, others, or the world (e.g., “I am bad,” “No one can be trusted,” “The world is completely dangerous”).
- Hopelessness: Feelings of hopelessness about the future.
- Memory Problems: Difficulty remembering important aspects of the traumatic event.
- Emotional Numbness: Feeling detached from family and friends or experiencing a lack of positive emotions.
- Guilt and Shame: Feelings of guilt or shame related to the traumatic event.
- Hypervigilance: Being easily startled or feeling constantly on guard.
- Irritability and Anger: Experiencing irritability, angry outbursts, or aggressive behavior.
- Self-Destructive Behavior: Engaging in risky or self-destructive behaviors, such as substance abuse or reckless driving.
Separation Anxiety Disorder:
Separation Anxiety Disorder (SAD) is characterized by excessive fear or anxiety concerning separation from home or attachment figures. It is most commonly diagnosed in children but can also occur in adults. The key symptoms of Separation Anxiety Disorder include:
Symptoms of Separation Anxiety Disorder
- Intense Anxiety: Severe anxiety when anticipating or experiencing separation from home or major attachment figures.
- Persistent Worry: Excessive worry about losing attachment figures or about possible harm befalling them, such as illness, injury, or death.
- Avoidance Behavior: Reluctance or refusal to go out, such as to school, work, or elsewhere, due to fear of separation.
- Clinging Behavior: Clinging to attachment figures or following them around the house.
- Nighttime Anxiety: Fear of being alone or without significant attachment figures, especially at night. This can include difficulty sleeping alone or frequent nightmares about separation.
- Somatic Complaints: Physical symptoms such as headaches, stomachaches, nausea, or vomiting when separation from attachment figures is anticipated or occurs.
- Disturbing Dreams: Recurrent nightmares involving themes of separation from attachment figures.
Specific Phobias:
Intense fear of specific objects or situations, like heights, animals, or flying.
Please note these symptoms may vary in adults and children as a kid’s mind would react to things differently as an adult mind would react.
11 Ways to deal with Anxiety

Dealing with anxiety can be challenging, but there are various strategies that can help manage and reduce its impact. Here are some approaches that may be beneficial:
- Self-Care Practices
- Mindfulness and Meditation: Mindfulness is the practice of paying attention to the present moment without judgment. It involves being fully aware of what is happening right now, rather than getting caught up in past regrets or future worries.
- Exercise: Regular physical activity can reduce anxiety levels by releasing endorphins, the body’s natural stress relievers.
- Sleep: Ensure you get enough rest, as poor sleep can exacerbate anxiety.
- Healthy Lifestyle
- Nutrition: Eating a balanced diet can have a positive impact on your mood and energy levels. Proper nutrition supports brain health and overall well-being.
- Limit Stimulants: Reduce intake of caffeine and sugar, which can increase anxiety symptoms.
- Make sure to drink plenty of water throughout the day to stay hydrated.
- Stress Management Techniques
- Deep Breathing Exercises: By focusing on slow, controlled breathing, these exercises help activate the body’s relaxation response, reduce stress hormones, and calm the nervous system. Techniques like diaphragmatic breathing can help calm your nervous system.
- Progressive Muscle Relaxation: This involves tensing and then slowly relaxing different muscle groups in the body.
- Positive Thinking
- Cognitive Restructuring: Challenge and reframe negative thoughts. Ask yourself if there’s evidence to support your anxious thoughts and consider alternative, more balanced perspectives.
- Gratitude Practice: Keeping a gratitude journal can help shift your focus from anxiety to positive aspects of your life.
- Social Support
- Talk to Someone: Sharing your feelings with a trusted friend or family member can provide relief and perspective.
- Support Groups: Joining a support group for people with anxiety can help you feel less alone and provide strategies that have worked for others.
- Limit Avoidance
- Face Your Fears: Gradually exposing yourself to the situations that cause anxiety can help reduce fear over time. Start with less challenging situations and work your way up.
- Relaxation Techniques
- Yoga and Tai Chi: These practices combine physical movement, meditation, and breathing exercises to reduce stress and anxiety.
- Hobbies and Activities: Engaging in activities you enjoy can distract you from anxious thoughts and improve your mood.
- The 5-4-3-2-1 Grounding Technique
The 5-4-3-2-1 grounding technique helps manage anxiety by focusing on your senses and bringing you back to the present moment. Here’s a quick guide:
- Things You Can See: Look around and identify five different things you can see.
Example: A tree, a picture, a mug, the carpet, a pen.
- Things You Can Touch: Focus on four things you can physically touch.
Example: The desk, your clothes, a mug, your hair.
- Things You Can Hear: Listen for three different sounds.
Example: A clock ticking, birds chirping, a computer hum.
- Things You Can Smell: Notice two different smells.
Example: Coffee, a candle.
- Thing You Can Taste: Focus on one thing you can taste.
Example: A piece of candy or a sip of water.
This technique helps reduce anxiety by grounding you in the present moment and engaging your senses.
- Limit Information Overload
- Media Consumption: Be mindful of the amount and type of information you consume. Negative news can increase anxiety.
- Professional Help
- Therapy: Cognitive Behavioral Therapy (CBT) is particularly effective for anxiety. A therapist can help you understand and change negative thought patterns.
It is a widely used and evidence-based form of psychotherapy that focuses on identifying and changing negative thought patterns and behaviors. It is highly effective for treating a variety of mental health conditions, including anxiety disorders, depression, and PTSD. CBT is based on the idea that our thoughts, feelings, and behaviors are interconnected, and that changing negative thoughts and behaviors can lead to changes in feelings.
- Medication: In some cases, medication prescribed by a doctor can be helpful. Always consult with a healthcare professional for advice tailored to your situation.
- Professional Resources
- Helplines: Many countries have helplines for immediate support (e.g., National Suicide Prevention Lifeline).
- Online Resources: Websites and apps designed for mental health can offer guidance, tools, and support.
Conclusion
Dealing with anxiety is a personal journey, and what works for one person might not work for another. It often requires a combination of strategies tailored to individual needs. It’s important to be patient and persistent in finding what works best for you and to seek professional help when needed.