Everyone experiences anxiety in their life, such as when you are presenting a speech to the class or driving on the highway. But when it becomes a persistent problem and affects or causes problems in your day to day life, it may be an anxiety disorder. Anxiety is very common among teens and adults, affecting over 284 million people. An anxiety disorder is classified as having persistent, excessive fear or worry in situations that are not threatening.
Anxiety is an umbrella term used for 4 different types: Generalized Anxiety Disorder (GAD), Social anxiety, Panic Disorder, and Phobias. There are other disorders that are Anxiety Disorders, but usually, when someone says they have “anxiety”, they mean one or more of these four.
Generalized Anxiety Disorder
Generalized Anxiety Disorder or GAD is when a person has excessive and persistent fears or worries about a number of things, including but not limited to money, health, disasters, and family. Although it is normal to be worried about such things, a person with GAD will worry more than what seems necessary about actual events or events that haven’t occurred and may expect the worst outcome in all situations. Scientists are not sure about what causes GAD, but some factors are biological factors such as family history as well as environmental factors, such as stressful experiences.
Social Anxiety Disorder
Social Anxiety affects over 15 million Americans and is defined as intense fear or anxiety of judgment from others in a social setting. They may worry about displaying signs of anxiety in public, such as stumbling over words or being perceived negatively by others, such as being boring or annoying. When in a social situation, people with social anxiety may display physical symptoms such as sweaty palms and a rapid heartbeat. Some also experience panic attacks when forced into social situations. Social anxiety can affect one’s daily life as well, stopping a person from meeting and forming relationships with others due to their fears.
Panic Disorder
The difference between a panic attack and a panic disorder lies in the trigger. A panic attack has a specific trigger that can be identified, such as public speaking. A panic disorder may have no trigger and can occur in both calm or stressful situations, but results in a panic attack. Symptoms of a panic attack include but are not limited to, rapid heart rate, sweating, shaking, shortness of breath, chest pain, and nausea. Although some of these symptoms are seen in GAD and social anxiety, a panic attack will reach a peak intensity and then subside.
Phobias
Everyone has their own fears, such as heights or spiders, but someone with a phobia may avoid certain situations, places, or objects that invoke an irrational fear and do everything they can to avoid those triggers. Most people who suffer from a phobia understand that it is irrational, but are powerless when it comes to controlling it. Some of the common phobias are Emetophobia (fear of vomiting), fear of flying, fear of driving, and agoraphobia (fear of being overwhelmed by your environment).
Signs/Symptoms of Anxiety
Feeling nervous, irritable, or on edge
Having a sense of impending danger, panic or doom
Having an increased heart rate
Breathing rapidly (hyperventilation), sweating, and/or trembling
Feeling weak or tired
Difficulty concentrating
Having trouble sleeping
Experiencing gastrointestinal (GI) problems
If any of these apply to you, talk to a trusted adult or professional.
Self Care Tips
Remove any objects that you can use to self-harm out of your sight and keep your hands occupied
When you are feeling anxious, do something you enjoy to relax such as
Playing with a pet
Reading a book or magazine
Watching a favorite show or movie
For panic attacks
Use the 54321 Method: name 5 things that you can see, 4 things that you can touch, 3 things you can hear, 2 things you can smell, and 1 thing you can taste
The Color Method: pick a color or shape, and find one thing with that color or shape around you. Pick another color or shape, and find 2 things with that color or shape. Repeat as many times as you need, increasing by one number each time.
Create a safety plan
Identify and write down names and phone numbers of people who you can call
List phone numbers and other resources that you can use
List activities you can do to calm and ground yourself
Make a safety box- include the items above as well as pictures, smells, and other things that will ground you
RIDE THE WAVE: notice your emotions as a wave and work toward increasing your tolerance to experience those emotions without doing anything else
Resources
suicide/crisis: 1-800-273-TALK
sexual assault: 1-800-656-HOPE
eating disorder: 1-800-931-2237
drug abuse: 1-800-662-4357
trevor hotline (for lgbtqia+): 1-866-4-U-TREVOR
crisis text line: text HOME to 741741
Apps and Websites:
Adventures with Anxiety - an interactive website activity where you can learn more about your own personal anxiety, where you are the anxiety
Clear Fear - an app that helps you to manage the symptoms of anxiety
Wysa- An AI friend where you can chat about your day and/or feelings, stress, anxieties, thoughts, etc, and they will provide you with resources and supports
Reflectly- journal and mood tracking app
Think Smart Journal- journaling app
Sources
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