It can hit you out of nowhere; one minute you’re out with friends enjoying what should be a relaxing time, and the next you start to feel your heart racing, your body fidgeting, shallow breathing, tightness in the chest, and the room closing in on you. Then the thoughts begin; “What’s this, what’s my body doing, everything seems fine, but maybe something is seriously wrong with me? Should I leave, no that would be weird, should I stay, what if they notice I seem off?”
For some of you this may sound very familiar, the quick rush that anxiety can produce. Unlike some of those thoughts, you’re not weird and there is nothing seriously wrong with you, but you may have a type of anxiety disorder. In the united states anxiety disorders are very common, According to the ADAA (2025), anxiety disorders affect 19.1% of the population, making it the most common mental health issue in the United States.
What Is Anxiety?
Stress
- Triggered by an external cause
- Typically resolves when situation ends
- Focused on present demands
- Physical tension, fatigue
Anxiety
- Often lacks a clear external trigger
- Can persist even after threat passes
- Focused on future worry or dread
- Restlessness, racing thoughts
Stress and anxiety share a lot of symptoms, which is why people confuse them — but the key distinction is that stress is typically tied to something specific and external, while anxiety tends to linger and focus on the “what ifs” of the future.
Why Do We Experience Anxiety?
There is evolutionary biology related to anxiety. Before shelter and the modern comforts from the elements and wild animals, our autonomic nervous system would prime us physiologically to behave in ways to survive a threat. This phenomenon is known as:
- Fight-Defend: Adrenaline rush, increased heart rate, blood pressure spike, tight jaw, tense muscles, and intense alertness
- Flight-Escape: Rapid breathing, pounding heart, trembling, restlessness, dilated pupils, and energy directed toward movement
- Freeze-Immobilization: Body becomes rigid or paralyzed, freezing, numbness, lowered heart rate (or fluctuations), and feeling heavy
- Fawn-People pleasing: Sometimes associated with a calmer exterior, but internal anxiety may exist while suppressing one’s own feelings to match the threat’s mood
Modern triggers however come from work, relationships, health, news, social media, etc. Despite there being no real threat to one’s safety; our bodies still respond in the same instinctive ways to these perceived threats.
Common Types of Anxiety
Generalized Anxiety Disorder (GAD)
- Persistent and excessive worry about several different things
Social Anxiety Disorder (Social Phobia)
- Intense anxiety or fear of being judged, negatively evaluated, or rejected in a social or performance situation
Panic disorder
- Spontaneous seemingly out-of-the-blue panic attacks and are very preoccupied with the fear of a recurring attack
Illness Anxiety Disorder (IAD)
- Fear and preoccupation with the belief that one has, or is in danger of developing, a serious illness
If you are concerned you may have an anxiety disorder always seek professional help.
Practical Coping Strategies
Mindfulness
- Box breathing
- 5-4-3-2-1 method: 5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell, 1 thing you can taste
- Progressive muscle relaxation
- Jumping jacks, or anything matching current heart rate
- Watching your thoughts as if they are going down a stream
Daily habits help to both prevent and manage symptoms of anxiety:
- 7 to 8 hours of sleep
- 30 minutes of movement 3 times per week
- Limiting caffeine/alcohol
- Eating nutrition dense meals
Cognitive strategies (challenging negative thoughts, journaling)
- Challenge negative thoughts- Ask yourself: What is the evidence for this thought? Is there another way to look at this?
- Decatastrophizing- Ask: If the worst-case scenario happens, what would I do?
- Acceptance- Recognize that some thoughts are irrational and that you can experience them without letting them control your actions
- Journaling
What to avoid
- Avoidance itself! Anxiety feeds off avoidance through a negative feedback loop
- Doom-scrolling: While distraction helps in the short term, this type often leads to more negative feelings
- Reassurance seeking also provides anxiety with feedback that strengthens the connection
- Using substances to cope
When to Seek Professional Help
- The anxiety feels pervasive and difficult to control
- It’s impacting your ability to function at work, school, or in relationships
You have options!
- Therapy for anxiety (especially CBT, ACT, ERP)
- Medication
- Support groups
How to find help
- Ask a friend or your PCP for a referral
- Look for providers who utilize CBT, ACT, and or ERP as treatment modalities
- Call your insurance company to verify the provider is in your network
Conclusion
You don’t have to live in fear of when your anxiety will pop up next, there are options to find help and live with less worry. Remember that taking action takes time, but with consistency you will start to feel better.
If you’re ready to take the next step give us a call at 248-220-7199, fill out a new client form, or share with someone you think could use this.
