Understanding Anxiety: What It Is, Why It Happens, and How to Treat it
Table of Contents
- What is Anxiety and Why Does it Happen?
- Brain and Body in Action
- Why Do Some People Feel Anxious More Than Others?
- A Normal Part of Being Human
- Physical, Emotional, Behavioural and Mental Symptoms of Anxiety
- Types of Anxiety Disorders: From GAD to PTSD
- Proven Treatments for Anxiety in Canada
- What Anxiety Treatment Works Best for You?
- Answers to Common Anxiety Questions Canadians Are Asking
What is Anxiety and Why Does it Happen?
We've all felt anxious at some point. It’s that uneasy feeling you get when you're stressed, worried, or facing something uncertain. At its core, anxiety is our body's natural response to stress, acting as an internal alarm system when we perceive potential danger. This mechanism has been crucial for survival, preparing us to face threats head-on. However, when this alarm goes off without a real threat, it can make daily life more challenging than necessary. Let's delve into what's happening inside our brains and bodies during these moments and explore the reasons behind anxiety.
Brain and Body in Action
When you feel anxious, your brain is essentially on high alert. The amygdala responsible for detecting threats, sends out warning sign. It’s like your brain is shouting, “Hey, something’s not right!”
The prefrontal cortex (that’s the part of your brain that helps you think things through) tries to step in and decide whether there’s actually any danger, but sometimes the amygdala gets a little too trigger-happy, even when there’s no real danger.
This imbalance can lead to that fight-or-flight feeling, where your body gets ready to run or face whatever’s causing the stress. Your heart races, your muscles tense up, and your breathing quickens. This is all part of your sympathetic nervous system, basically your body’s “GO” button for survival.
Meanwhile, there’s another system at play; the parasympathetic nervous system. Think of it like your “calm down” button, working to bring things back to normal once the perceived danger passes. But, when anxiety sticks around, it’s as if that calm-down system just doesn’t do its job well enough. As a result, you stay in a heightened state of alert, and anxiety lingers longer than it should.
The Stress Hormone: Cortisol
One of the main players in this anxiety response is cortisol, the body’s stress hormone. When your brain senses danger, it signals your body to release cortisol to help you respond quickly. While this is beneficial in genuinely threatening situations, modern stressors like looming deadlines or difficult conversations, don't typically require running away or fighting. Yet, our bodies still react as if they do, leading to prolonged feelings of being on edge. If this stress response gets activated too often or lasts too long, it can mess with your body’s balance and keep you stuck in that stressed-out mode.
Why Do Some People Feel Anxious More Than Others?
Genetics: Some people may be more likely to experience anxiety because of their genes. If anxiety runs in your family, it doesn’t mean you’re destined to feel anxious all the time, but it can make you more sensitive to stress.
Experiences: Trauma or stressful events can leave a lasting impact on the brain’s response to anxiety. If you’ve had to deal with difficult situations in the past, your brain might have learned to be extra cautious or sensitive, which can lead to anxiety later.
Cognitive Patterns: How we think about the world also plays a role. If you tend to expect the worst or imagine worst-case scenarios, that can anxiety. It’s like your brain gets stuck in a loop of worrying about things that might never happen.
The Role of Substances: Caffeine, alcohol, or even certain medications can impact how your body handles stress. They can make you feel more jittery or trigger anxiety symptoms, especially if you're sensitive to them.
A Normal Part of Being Human
Image by Uday Mittal
Even though anxiety is uncomfortable, it's a normal part of being human. It’s your body’s way of preparing you for challenges. The problem arises when it becomes too frequent or intense, affecting your daily life.
Many experience anxiety when faced with something unfamiliar or uncertain like, public speaking, job interviews, or big life changes. Anxiety can also be spurred on by environmental factors. Even rushing to and from places, the amount of people around, the amount of noise, can trigger symptoms of anxiety.
Anxiety doesn’t make you inadequate. It’s a sign that your mind is trying to protect you in an overly stimulated and unpredictable world. Understanding what’s happening in your body is the first step toward feeling more in control.
Physical, Emotional, Behavioural and Mental Symptoms of Anxiety
Physical Symptoms of Anxiety
These are the physical reactions your body has when you're anxious. They can feel really intense and can sometimes make you feel like you’re losing control.
Racing Heart: Your heart might start pounding in your chest, like it’s racing, even when you're not doing anything physical.
Shortness of Breath: You might feel like you can’t catch your breath or like you’re struggling to breathe deeply, even when you're not doing anything that would make you winded.
Tension: Anxiety can cause your muscles to tighten up, especially in your neck, shoulders, or jaw. Sometimes it can even lead to headaches.
Sweating: You may sweat more than usual, even without physical activity.
Shaking: You might notice your hands or legs trembling, or even feel like your whole body is shaking.
Dizziness: Anxiety can sometimes make you feel lightheaded or like the room is spinning.
Fatigue: While anxiety may make you feel overly alert, it can also be tiring. You may feel exhausted or depleted even after completing basic activities.
Stomach Issues: Anxiety can mess with your stomach, causing nausea, cramps, or even diarrhea. It’s like your stomach is in knots.
Emotional Symptoms of Anxiety
Anxiety isn’t just physical—it can really mess with your emotions, too. You might feel overwhelmed or like you just can’t relax.
Restlessness: You may feel on edge, like you can’t sit still or relax, even when you try.
Irritability: Anxiety can make you easily frustrated or upset by things that normally wouldn’t bother you.
Feeling of Dread: You might have a persistent feeling that something bad is about to happen, even if there’s no reason for it.
Overwhelm: Even the simplest tasks can appear as significant obstacles, and you may sense that you are managing too many responsibilities simultaneously.
Mental Symptoms of Anxiety
When you’re anxious, your mind often goes into overdrive. It can be hard to focus, think clearly, or even make decisions.
Racing Thoughts: It’s like your mind is constantly jumping from one worry to another, and it’s hard to stop or focus on just one thing.
Trouble Concentrating: You might find it hard to focus on anything for very long because your mind keeps drifting to anxious thoughts.
Negative Thinking: You may start expecting the worst or imagining worst-case scenarios, even if they’re not likely to happen.
Memory Problems: Anxiety can interfere with your memory, leading to forgetfulness or a sense of mental cloudiness.
Fear of Losing Control: Many people with anxiety fear they’re going to “snap” or lose control of themselves in some way, and that can make anxiety feel even more intense.
Behavioural Symptoms of Anxiety
When anxiety takes over, it can affect how you behave in everyday life.
Avoidance: You might start avoiding situations, places, or people that make you feel anxious, which can lead to isolation or missing out on things you used to enjoy.
Delaying tasks: Anxiety may lead you to postpone responsibilities, as they can feel daunting, even if they are not particularly significant.
Compulsive Actions: Some people develop habits to try to manage anxiety, like checking things over and over or cleaning excessively.
Types of Anxiety Disorders: From GAD to PTSD
There are a few different types of anxiety disorders, and each has its own set of symptoms.
Generalized Anxiety Disorder (GAD): This is when you worry excessively about everyday things—work, health, relationships—for months at a time. It often comes with physical symptoms like tension or fatigue.
Panic Disorder: This is when you experience sudden and intense panic attacks that come out of nowhere. During a panic attack, you might feel like you’re choking, having chest pain, or even losing control.
Social Anxiety Disorder: This is when you feel extreme fear of being judged or embarrassing yourself in social situations. It can cause physical symptoms like sweating, blushing, or trembling.
Phobias: Specific fears like being terrified of spiders or heights can cause anxiety. You may go out of your way to avoid situations where you might encounter the thing you're afraid of.
Obsessive-Compulsive Disorder (OCD): OCD involves unwanted thoughts (obsessions) that lead to compulsive behaviours (like washing your hands repeatedly) to relieve the anxiety.
Post-Traumatic Stress Disorder (PTSD): After experiencing trauma, PTSD can lead to anxiety symptoms like flashbacks, nightmares, or feeling constantly on edge.
Proven Treatments for Anxiety in Canada
If you’re dealing with anxiety, the good news is there are plenty of effective treatment options that have been scientifically researched and proven to work. Here are some of the most common ones:
Cognitive Behavioural Therapy (CBT)
CBT is one of the most widely recommended and effective treatments for anxiety. It’s a type of talk therapy that focuses on changing negative thought patterns and behaviours. The concept suggests that our thoughts influence our feelings and actions. By using CBT, you can identify and challenge unhelpful thoughts, leading to more realistic and balanced thinking. Over time, this can help reduce anxiety and teach you healthier ways to cope with stress.
Mindfulness and Relaxation Techniques
Mindfulness practises like meditation, deep breathing, and progressive muscle relaxation can help reduce anxiety by calming the mind and body. Mindfulness teaches you to stay present in the moment instead of worrying about the past or future. Research has shown these practises can lower stress levels, improve emotional regulation, and reduce the intensity of anxiety.
Exposure Therapy
This is a form of CBT where you gradually expose yourself to situations that make you anxious, in a controlled and safe way. The goal is to help you face your fears little by little, so they don’t seem so intimidating. Over time, this can help reduce anxiety because your brain learns that the feared situation is not as dangerous as it seems.
Acceptance and Commitment Therapy (ACT)
ACT is another type of therapy that focuses on accepting your anxiety rather than trying to eliminate it completely. It helps you create a new relationship with anxiety by learning to tolerate uncomfortable feelings, without letting them control your life. The goal is to help you take meaningful action in line with your values, even if anxiety is still present.
Medications
In some cases, medications can be really helpful in managing anxiety, especially if it's more severe or persistent. There are a few types of medications commonly prescribed for anxiety:
Antidepressants: These can help balance chemicals in the brain that affect mood and stress levels. Selective serotonin reuptake inhibitors (SSRIs) and serotonin-norepinephrine reuptake inhibitors (SNRIs) are often used for anxiety.
Benzodiazepines: These are fast-acting medications that can provide immediate relief for anxiety symptoms. However, they’re usually prescribed for short-term use due to the risk of dependence.
Beta-Blockers: While not technically anxiety medications, beta-blockers can help with the physical symptoms of anxiety (like a racing heart or shaking) by blocking the effects of adrenaline.
What Anxiety Treatment Works Best for You?
Everyone’s experience with anxiety is unique, so it may take some time to figure out what treatment works best for you. Often, a combination of these approaches works best like, therapy and medication, or lifestyle changes with relaxation techniques. The key is to keep exploring options and be patient with yourself as you find what helps you feel better.
Answers to Common Anxiety Questions Canadians Are Asking
Can anxiety go away without therapy or medication?
In some cases, mild anxiety may improve with lifestyle changes, self-care, and stress management. However, moderate to severe anxiety often requires therapy, such as CBT, or medication to manage symptoms effectively and prevent long-term distress.
Can anxiety cause chest pain or feel like a heart attack?
Yes. Anxiety can trigger symptoms like chest tightness, shortness of breath, and rapid heartbeat that mimic a heart attack. While it’s often not life-threatening, it’s always best to consult a doctor to rule out any serious conditions.
What foods help or worsen anxiety symptoms?
Caffeine, sugar, and processed foods can make anxiety worse. Foods rich in magnesium, omega-3s, and B vitamins like leafy greens, salmon, and whole grains can help reduce anxiety and stabilize mood.
Can anxiety cause digestive problems or IBS?
Yes. Anxiety can impact gut function through the brain-gut connection and may worsen or trigger symptoms of Irritable Bowel Syndrome (IBS), including nausea, cramping, and irregular digestion.
Can children and teenagers have anxiety disorders?
Yes, anxiety can begin in childhood or adolescence and affect school, friendships, and development. Early support from a therapist or school counsellor can make a significant difference in managing anxiety symptoms in youth.
Is anxiety more common in women than in men?
Yes, studies show that women are nearly twice as likely to experience anxiety disorders compared to men. Hormonal differences, societal pressures, and coping styles may all play a role in this gender gap.
How can I support a loved one struggling with anxiety?
Be patient and listen without judgment. Encourage them to seek help, offer to go to appointments if needed, and avoid minimizing their experience. Learning about anxiety yourself can help you be a stronger support system.
Can anxiety disrupt sleep or cause insomnia?
Absolutely. Anxiety often leads to racing thoughts, physical restlessness, and difficulty falling or staying asleep. Chronic sleep issues can worsen anxiety over time, creating a vicious cycle that may require treatment.
