What is Anxiety & How to Reduce Stress

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By: Camden Baucke MS LLP

Reflections – Great Lakes Mental Health

Anxiety is a mental health condition that impacts millions of people worldwide. Whether it’s nervousness or an overwhelming dread that interferes with daily life, anxiety can present in a variety of ways. For some, anxiety is an occasional, manageable feeling, but for others it becomes a constant source of stress. Understanding anxiety, its symptoms, neurology, causes, and effective treatment methods is the first step toward managing it and reclaiming your peace of mind.

What is Anxiety?

Anxiety is the body’s natural response to threats. It’s the feeling of unease, worry, or fear about something with uncertain or threatening outcomes. For survival, anxiety is a great thing as it allows us to run from danger or effectively fight it. This is often referred to as the “fight or flight” response. However, when anxiety becomes excessive, chronic, or simply in the wrong place, it can interfere with daily life. Anxiety disorders are among the most common mental health issues, affecting people of all ages and backgrounds.

What are the Symptoms of Anxiety?

The Diagnostic and Statistical Manual of Mental Disorders (DSM-5) outlines the diagnostic criteria for Generalized Anxiety Disorder (GAD), one of the most common anxiety disorders. GAD symptoms consist of the following: 

  1. Excessive Worry: It could be excessive worry about a variety of events or activities such as work, one’s health, or social interactions, which feels nearly impossible to control.
  2. Physical Symptoms: Anxiety often manifests as restlessness, fatigue, difficulty focusing, muscle tension, and sleep disturbances.
  3. Impairment in Daily Life: Anxiety causes enough distress or problems in relationships, at work, or other important areas. 

What is the Neuroscience of Anxiety? 

Anxiety involves changes in brain structure and neurotransmitters. The biggest contributor to anxiety is the amygdala, the brain region responsible for processing fear and stress. If you face a threat, even if it is out of proportion with the actual threat posed, the amygdala triggers the “fight or flight” response, releasing hormones like adrenaline and cortisol to prepare and prevent those threats. 

In a healthy scenario, fight or flight is limited to that one-time event. With anxiety disorders, the amygdala can become overactive, hyper-responsive and chronic feelings of anxiety and physical symptoms like rapid heartbeat or shortness of breath.

The neurotransmitters serotonin, norepinephrine, and gamma-aminobutyric acid (GABA) play a role in regulating mood and stress. Imbalances in these chemicals can contribute to the development of anxiety disorders. For example, low serotonin levels were linked to heightened anxiety, while GABA, which has calming effects, is often found in lower levels in people with anxiety.

What is the Psychology of Anxiety?

Anxiety is the connection between events and threats, creating a demand that the brain and body have to manage. These connections are learned; thus, someone has a relationship between their thoughts and what they see happening in the environment. 

If a person has experienced a scary event or have been conditioned to associate certain situations with fear, they may develop avoidant behaviors, which reinforces anxiety over time. Avoidance may provide temporary relief, but it ultimately prevents the person from learning how to manage their anxiety, which can make the problem worse over time.

People with anxiety also often engage in catastrophizing, where they anticipate the worst-case scenario of each area of anxiety. This cycle of negative thinking can exacerbate anxiety and make it more difficult to break free from.

What Causes Anxiety?

Anxiety often results from a combination of genetic, biological, psychological, and environmental factors:

  1. Genetics: Anxiety often runs in families, suggesting a genetic predisposition. If you have a close relative has an anxiety disorder, your chances of developing anxiety disorders are higher.
  2. Biology: Imbalances in neurotransmitters like serotonin and norepinephrine, as well as an overactive or chronically alarmed amygdala, contribute to the development of anxiety. 
  3. Environment: Stressful life events, previous abuse, divorce, or a death in the family can trigger severe anxiety. High-stress environments, at work or at home, can also play a role.
  4. Psychology: People prone to perfectionism or who have a history of mental health issues may be more vulnerable to anxiety. Negative thinking patterns and an overly cautious life can also contribute to anxiety.

What are the Treatments for Anxiety?

Fortunately, anxiety disorders don’t have to be permanent. Anxiety is highly treatable through a combination of therapy, medication, and lifestyle changes that can help you manage stress and reduce its impact on your life.

  1. Cognitive-Behavioral Therapy (CBT): CBT is an effective treatment for anxiety. It focuses on identifying and changing negative thought patterns and behaviors that contribute to anxiety. CBT helps challenge fears and develop healthier coping skills. 
  2. Exposure Therapy: This is particularly useful for individuals with phobias or social anxiety. It is gradual exposure to feared situations or triggers in a controlled and safe manner, allowing you to build a tolerance and reduce anxiety over time.
  3. Medications: Medication may help manage anxiety symptoms.Selective serotonin reuptake inhibitors (SSRIs) and serotonin-norepinephrine reuptake inhibitors (SNRIs) are often used to treat anxiety. 
  4. Relaxation Techniques: Relaxation techniques such as deep breathing, progressive muscle relaxation, and mindfulness meditation can help calm the body’s stress response. 
  5. Lifestyle Changes: Regular exercise, good food, and adequate sleep are essential for managing anxiety. Avoiding excessive caffeine and alcohol consumption, which can heighten anxiety, would also be beneficial. 
  6. Social Support: Having a supportive network of friends and friends is crucial for managing anxiety. Feeling understood and supported can significantly reduce feelings of isolation and stress.

Conclusion

While Anxiety can be chronic, it doesn’t have to last forever. By understanding the foundations of anxiety and utilizing effective treatment methods such as therapy and medication, it is possible to manage anxiety and break free from worry and fear. With concentrated effort, and the right support, it is possible to let loose and find the peace you deserve. 

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