By Dr. Alexandra Sisam ND | Updated by Birgitta Kautz
Anxiety
Anxiety is the body’s natural response to stress. It is a feeling of worry, fear and uncertainty that results from a perceived threat. This threat can be anything from an exam, a work presentation, a relationship, or the thought of death.
This is a very normal experience in times of extreme stress. It is a part of the body's so-called fight-or-flight response. This fight-or-flight response is an integral part of a human's functioning. It is activated whenever there is perceived danger, allowing a human to escape and avoid death.
It is not normal when the symptoms become so severe and consistent that they interfere with daily tasks. This is then classified as a disorder.
People with anxiety disorders can experience extreme fear, worry, or panic daily. These feelings of stress and anxiety can be present constantly. They can also happen in short-term periods of increased intensity. This is known as a panic attack
Anxiety disorders can affect both our body and our mental health.
Physical symptoms of these disorders include:
- Nausea or upset stomach
- Feeling short of breath or trouble breathing
- Increased heart rate and blood pressure
- Increased muscle tension or trembling
- Numbness or a tingling sensation
- Dizziness and headaches
- Sweating
Mental and behavioural symptoms include:
- The feeling of distress, fear, or panic
- Being restless or irritable
- Trouble sleeping and/or nightmares
- Fatigue
Each person may experience the physical symptoms of these disorders in different ways. They occur with mental distress, worry, intense fear or panic. Anxiety can also lead to obsessive thoughts.
How to tell if shortness of breath is from anxiety?
If you suffer from symptoms like feeling short of breath or chest pain it is best to see a doctor. They can rule out other causes such as heart or lung problems.
Many different things can be causes or triggers. This also depends on the person who is suffering from it.
- Substance-induced - Stimulants or depressants such as caffeine or alcohol can induce anxious feelings after being consumed.
- Stress-related - Anxious feelings that are created by stressful events such as an exam or a presentation.
- Separation - Separation from a specific person, place or thing.
- Other mental health conditions - Other mental health disorders can trigger or worsen anxiety.
- Physical symptoms and health concerns - Symptoms such as shortness of breath may trigger anxious feelings or full-blown panic attacks.
- Social settings - Being in social situations can cause anxious feelings, usually due to low self-esteem or being self-conscious.
- Obsessive-compulsive thoughts - Having obsessive-compulsive thoughts can lead to anxious feelings regarding the thought or behaviour.
Scientists believe that there is also a genetic component as well as environmental factors.
Anxiety can present in many ways for different reasons. It can be a normal and transient response to a stressful situation. However, it can also become a disorder.
Anxiety disorders can be found in the Diagnostic and Statistical Manual of Mental Disorders. This is the standard handbook to diagnose mental illnesses in the United States.
Here are some of the types that exist:
- Generalized Anxiety Disorder (GAD) - Persistent and excessive worry that occurs daily.
- Social Anxiety Disorder (social anxiety) - Symptoms that result from being in social situations. This can be coupled with being self-conscious and having low self-esteem.
- Phobias - A feeling of an intense fear of a specific thing that impacts daily functioning. It causes marked distress and is beyond normal and rational fear. There are various specific phobias, such as the phobia of spiders or heights.
- Panic Disorder (panic attacks) - Panic attacks are sudden episodes of intense fear. They are often brought on by a specific trigger. Panic attacks can be part of other disorders such as GAD.
- Separation Anxiety Disorder - Symptoms result from the physical separation or thought of separation from a specific person, place or thing.
People with Obsessive-Compulsive Disorder (OCD) or Post-Traumatic Stress Disorder (PTSD) can also suffer from anxiety symptoms.
The length of time that the symptoms last depends on the underlying cause.
Symptoms from conditions such as GAD are often present at a low level most days. In contrast, acute symptoms from panic disorder or panic attacks can sometimes last for only a few minutes. Other times, symptoms will last for as long as the trigger is present.
What they all have in common is that the conditions often become chronic. Untreated, they can last for years or even a lifetime.
There are various ways to calm anxiety and how to calm an anxiety attack.
The aim is to decrease the intensity of the symptoms and help manage them. It is always helpful to seek the advice of a health professional who is trained in mental health.
Some treatment options include:
Counselling
Cognitive-behavioural therapy (CBT) is one of the first-line treatments for mental health disorders and common symptoms of anxiety. It is one of the better long-term treatments.
CBT is indicated for all types of anxiety disorders including OCD, panic disorders, PTSD, and GAD.
Medication
Taking medication can help to reduce the symptoms but cannot cure the disorder. Common prescription drugs include antidepressants, benzodiazepines, and beta-blockers.
These pharmaceuticals can have side effects. They should always be taken under the guidance of a healthcare provider to find the right dosage and treatment plan.
Calm the nervous system
Exercises to calm down the nervous system can additionally help reduce anxiety. These can be meditation or breathing exercises.
Stress management is another good way to cope with anxiety. This includes being physically active, a healthy diet with little caffeine intake, laughing with friends, or some ‘me-time’. It is also vital to get enough sleep.
Natural Remedies
Various herbs have been known to help decrease symptoms associated with anxiety disorders. These include passionflower, chamomile, valerian, lavender, lemon balm, and others.
They are available as teas or herbal products. Some of the herbs seem to work in a similar way as certain drugs. One of them is passionflower which acts on the central nervous system. It binds to the so-called GABA receptors that relax the body.
All of these herbs are considered safe at recommended doses. However, check with your doctor first, especially if you are taking other medications. Some herbs might alter the effect of certain drugs when taken together.