Anxiety: symptoms, causes, types, how to overcome anxiety

Almost every second client who comes to me for a consultation, listing the reasons for coming, talks about anxiety. Sometimes he himself identifies it, sometimes he calls it another word or describes his condition so vividly that it becomes immediately clear what he means. Perhaps, it’s true that anxiety, which absolutely all people face at certain points in their lives, is often one of the main reasons for turning to a psychologist. Specifically, a prolonged state of anxiety or an increased level of anxiety. What this condition threatens and how you can work with it will be discussed in this article.

What is anxiety

Anxiety in psychological science is an emotional state that has a negative connotation. A person in a state of anxiety tends to expect something bad, for example, an unfavorable outcome of events or negative consequences. Anxiety is often confused with fear, but there is one clear difference between them: fear always has an object and is of a specific nature (for example, fear of spiders or heights), and anxiety is always pointless, often its nature is not clear even to the person himself, it always has vague causes .

Anxiety in psychology is a person’s ability to experience a state of anxiety associated with the occurrence of experiences in various situations. Every person has a certain, so-called normal level of anxiety, which is temporary and which a person can easily cope with if desired. However, if the state of anxiety is long-lasting, a person cannot cope with it on his own, and it has a disorganizing effect on life, then they speak of a state of increased anxiety. An increased level of anxiety accompanies the occurrence of various diseases and a significant decrease in the quality of life.

Why does anxiety occur?

Anxiety is influenced by a wide range of different causes. Most psychologists and neuroscientists agree that a combination of factors often plays a decisive role here, namely the combination of the innate characteristics of the functioning of the human nervous system with the influence of social and psychological factors. Here are just a few of the reasons that lead to an increase in a person’s anxiety level:

heredity, characteristics (weakness) of the nervous system;
improper upbringing, dysfunctional family environment surrounding a person in childhood;
negative life experiences, numerous stresses, consequences of psychological and physical trauma;
somatic diseases that manifest themselves in humans for a long time;
chronic fatigue;
low self-esteem;
various problems and conflict situations in interpersonal relationships;
insufficient amount (or complete absence) of physical activity and proper rest;
abuse of alcoholic beverages, etc.

It is important to understand that if the reasons that caused increased anxiety are not related to the presence of a mental illness in a person, then it is advisable to consult a psychologist with this problem!

Getting rid of obsessive thoughts

It seems to us that the more we think about a problem, the more likely we are to find a solution or prepare for possible unpleasant consequences. In reality, we do little to help ourselves when we think about something that really bothers us. The level of anxiety increases, and even if you have a solution to the problem, this does not mean that you will instantly stop worrying. What to do in such a situation?

Exercise “I have a thought”

When we think about the subject of our anxiety, it is as if we stop being in the present time and are transported to the past or future. The exercise helps you return to reality and remind yourself that your experiences are just thoughts, albeit largely justified (but not always).

Think about what's bothering you and say, “I have a feeling that the conversation with management tomorrow won't go well. And it's just a thought"

. Even better, say it out loud, and it will become easier for you to return to your previous activities and not live with what has not yet happened or has already happened.

The question "What if?"

We are often visited by thoughts that can be formulated through one question: “What if?” What if we're not right for each other? What if the boss calls me to meet in order to cut my salary? Such thoughts appear completely randomly, they cannot be controlled, since they are directly related to our experiences and fears. However, you can develop the habit of always finding an alternative.

Think of a new, positive response to every worrying thought you have. For example, assume that a meeting with your boss will lead to a promotion, or that a potentially tense conversation with your partner will result in agreement. It would be useful to treat this with a little humor and imagine a completely absurd outcome: for example, that the manager gives up everything and moves to the North Pole, and leaves you in charge without explanation. By approaching anxiety with humor, you will change the vector of your thoughts and feel a little better.

Concentration on breathing

It's no secret that in our body all systems are connected to each other. If we are angry, the pulse quickens, if we are in a calm state, it slows down. Obsessive thoughts can cause headaches, and prolonged inactivity will lead to muscle discomfort, causing your body to send signals to move with all its might.

Meanwhile, consciously focusing on breathing will have the opposite effect: if obsessive thoughts lead to rapid breathing, then calmness will relieve unnecessary stress. Your task is to slowly inhale and exhale, concentrating on this process. Think about how the chest fills with air and releases it. Repeat several times until breathing returns to normal.

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Types of anxiety

Depending on the reasons influencing its development, it happens:

Personality anxiety

This is anxiety that is not interconnected with the surrounding stop and current events. With excessively expressed personal anxiety, the surrounding world is perceived as threatening and dangerous.

Situational or reactive anxiety

Anxiety, which is a reaction to some event or situation in a person’s life. For example, it is considered completely normal to be slightly anxious before an exam at college or a job interview. These experiences are common to all people. They have a mobilizing function, stimulating preparation for an upcoming event, thus reducing the risk of failure.

Depending on the area of occurrence, anxiety can be:

Educational – arising in the learning process;
Interpersonal – caused by conflicts and difficulties in communication;
Social – appears due to the understanding of the need to interact with people around us: the process of acquaintance, direct communication, etc.;
Anxiety caused by self-image – inflated claims (expectations) and low self-esteem, discrepancy between “I want” and “I can”;
Anxiety caused by a choice situation is unpleasant feelings that arise during the decision-making process and are associated with the need to make a choice .

By impact on human volitional processes:

Mobilizing anxiety - encourages a person to take actions that reduce the adverse consequences of the situation and the risk of failure by activating thinking, volitional processes and increasing physical activity.
Inhibitory anxiety paralyzes a person’s will, complicates decision-making, inhibits thought processes and the implementation of active actions that could help get out of difficult situations.

According to the degree of adequacy of the situation:

Adequate anxiety is a natural reaction to real-life difficulties and problems in various areas of life (family, work team, educational activities).
Inappropriate anxiety - occurs in situations that are not potentially dangerous, but a person views them as posing a threat to his life, health, self-esteem, etc.

By severity:

Reduced anxiety – characterized by the fact that a person does not tend to experience feelings of anxiety even in life-threatening situations. As a result, a person cannot adequately assess the degree of threat, is too calm, and does not anticipate the possibility of difficulties and the presence of risks.
Optimal anxiety - has a moderate expression, does not interfere with the performance of functions, but rather mobilizes the body, improving mental activity and volitional abilities of a person. Also performs a protective and safety function in dangerous situations.
Increased anxiety interferes with the normal functioning and life of a person, because it is an inadequate reaction to situations that do not carry threats or negative consequences.

How to identify anxiety

It’s worth saying right away that anxiety is a completely normal state that performs a very important function of alerting us to possible danger. And everything would be fine, but modern people are not often threatened by something in the literal sense, but it seems that more and more triggers appear. So anxiety becomes more of a problem than a survival aid. It leads to emotional burnout, chronic stress and constant fatigue, due to which we cannot function fully.

There are several symptoms that can help you determine how anxious you are lately:

I can't stop thinking about what has already happened.
I worry about what will happen in the future; I worry equally about tomorrow and about what will happen in a few years.
I feel tired, but I am constantly on edge.
I often “switch off” and cannot continue working.
I'm plagued by obsessive thoughts.
I have little obvious cause for great concern.
I try to avoid people and certain places.
I feel like I'm at a dead end.
I'm trying to get rid of anxiety, but it doesn't go away.
My relationships with people, my work and I suffer.

If you've been experiencing at least a few of these symptoms for a long time, it may be time to slow down a little and pay more attention to yourself, your mental health and lifestyle changes that can help reduce your stress levels.

How to overcome anxiety?

So, what to do if you find yourself with increased anxiety that is preventing you from living a normal life? Below I will give a few recommendations that will help you somewhat reduce your anxiety level on your own.

Drug therapy

Medicines can only be prescribed by a doctor! Most often, for high anxiety, sedatives of varying degrees of effect are prescribed. Infusions of valerian or motherwort have the mildest effects. They can be taken independently. In more complex cases, medications are prescribed by a doctor, and they can only be purchased at a pharmacy with a prescription!

Introspection

You can try to independently analyze the reasons that make you anxious. To do this, you need to take a comfortable position and make sure that no one or nothing interferes with you. And the main thing is a reserve of time. Immerse yourself in your thoughts and experiences. Try to understand what is happening in your life now? What events, people, problems make you anxious? What ways are there to resolve these problems? Are there people in your life that you could turn to for help? Or maybe you are missing something to feel comfortable? How could this be achieved?

Change of life situation

If anxious experiences are associated with any specific area - work, family status, social circle, try to change something in this particular part of your life. Start small; you don’t have to quit your job or divorce your spouse right away. Consider what changes available to you will bring you comfort and greater satisfaction. And try to put them into practice.

Communication. Psychologists have confirmed the fact that having a wide circle of contacts and close social connections significantly reduces the level of anxiety.

Sports activities. Many articles have been written about the benefits of exercise. Regular training has a beneficial effect on the human body, helping to release accumulated tension and switch to a positive mood. A beautiful figure is a pleasant bonus, it increases self-esteem, improves mood and, as a result, anxiety decreases.

Rest and sleep mode. Overwork is one of the causes of increased anxiety, so it is extremely important to take a weekend off, get enough sleep and get proper rest.

Sometimes you can reduce anxiety on your own. However, most often, only a specialist can help to effectively and long-term correct a high level of anxiety. By turning to a psychologist for help, you can work together to understand the reasons that make you anxious and change your life situation in the way that is most suitable for you, making it as comfortable and safe as possible.

What to do if you have causeless anxiety and worry

It's hard to live in constant stress. If you are experiencing causeless anxiety and fear, the following list will tell you what to do:

Talk to someone you trust. This could be a relative, a close friend, a psychotherapist or a helpline employee. People are social creatures, so communication is a good way to relieve internal stress.
Find a way to calm down quickly. There is not always someone nearby with whom you can share. Therefore, it is important to find a suitable method that will help you relax: breathing techniques, soothing music, aromatherapy, self-massage and more. If you cannot independently choose a technique that quickly helps with anxiety for no reason, a specialist will tell you what to do.
Add physical activity to your life. It is a natural and effective remedy for anxiety. Moderate exercise relieves tension, reduces stress hormones and strengthens the nervous system. Get at least 30 minutes of exercise every day.
Normalization of lifestyle. Get enough sleep, eat well, give up bad habits. This stabilizes physical performance and neurotransmitter levels, which helps maintain emotional balance.
Start keeping a journal. Taking notes can help you identify patterns of anxiety flare-ups, understand the causes, and spot early signs of them. Also, thanks to this, you will begin to focus more on positive events that you may not have noticed before.

When worried for no reason, everyone who regularly encounters this wants to know what to do. There is no universal method, but the 5 steps listed above are recommended for every person with increased anxiety. This may be enough to alleviate symptoms. But if self-help techniques do not give the desired effect, then if you regularly experience anxiety for no reason, you need to find out what to do from a specialist.