Understanding anxiety: How to know when you need help

No matter how calm and cool you are on the outside, the inside might be a different story.

In today’s busy, stress-filled world, experiencing occasional anxiety is a normal part of life. But, for nearly 20% of U.S. adults each year, everyday stressors like deadlines and traffic can lead to anxiety disorders with a wide range of physical and emotional symptoms.

While common, anxiety often goes unrecognized or can be mistaken for other health concerns. Read on to learn the common signs and symptoms of anxiety and when to seek care.

Is anxiety normal?

Anxiety is a normal reaction to uncertainty or a stressful situation or event. While typically a negative feeling, it can sometimes be helpful and provide motivation for big events or help keep us safe in dangerous situations. Common symptoms of “normal” anxiety include:

Physical symptoms: These symptoms of anxiety can often mimic other health conditions like shortness of breath, racing heart, trembling, sweating and stomach issues.

Emotional symptoms: Anxiety can escalate an already stressful situation, and can cause symptoms including dread, irritability, nervousness and difficulty concentrating.

Anxiety often goes unrecognized because symptoms can be subtle or be mistaken for other health conditions. Also, some may downplay their symptoms, while others may recognize them, but not seek help due to the stigma around mental health.

Normal anxiety and its symptoms tend to subside when a stressful situation is over.

What are the symptoms of an anxiety disorder?

When behavioral and emotional symptoms of anxiety become overwhelming and persistent, it may be a sign of an anxiety disorder. Anxiety disorders can have a huge impact on your daily life, interfering with your performance at work or school, personal relationships, sleep patterns, and more. You may also experience behavioral symptoms including:

• Avoidance
• Social withdrawal
• Unhealthy/difficulty eating
• Nail biting
• Hair pulling

Self-help for anxiety

There are many ways to help reduce anxiety without the use of prescription medications, including:

• More sleep – Aim for 7-9 hours of sleep per night to help regulate your emotions, improve your mood, and balance hormone levels (including cortisol, the stress hormone).
• Exercise – Adults should get at least 150 minutes of moderate-intensity exercise a week. Exercise triggers the release of mood-boosting endorphins in your body, reduces cortisol levels, and improves sleep quality.
• Deep breathing – Taking deep breaths calms your nervous system, reducing the fight-or-flight response triggered by your body during moments of anxiety.
• Ashwagandha – Ashwagandha is a herbal remedy that comes in various forms. Research suggests it may help with anxiety and sleep. Please speak to your provider before taking any supplements to guard against any interaction with other medications.

These tips may help improve “normal” anxiety, especially if used in combination. If you have an anxiety disorder, prescription medication may also be prescribed.

When to worry about being worried

If persistent anxiety is interfering with your relationships, work, or ability to enjoy life, talk to a primary care provider, therapist, or psychiatrist right away. Anxiety disorders may occur along with other mental and physical health conditions, making the related conditions more severe.

Your vybe clinician can provide an initial assessment of physical symptoms potentially linked to anxiety, helping to rule out other medical conditions. vybe can also offer guidance on the next steps for support, including referrals to appropriate mental health professionals for ongoing care. vybe is open 7 days a week with extended hours, walk in or book online at any of our 15+ locations today.

FIND YOUR VYBE