Everything You Need to Know About Anxiety

Everything You Need to Know About Anxiety

What's the Difference Between Stress and Anxiety?

Adapted from: CU Boulder

Types and Symptoms of Anxiety Disorders

Generalized Anxiety Disorder: Chronic unrealistic worrying that is difficult to control regarding typical everyday things that most people tend to not worry about [2,4].

Adapted From: Psychology Tools

 

Social Anxiety Disorder: Chronic worry specifically attributed to social situations only [4].

Adapted from: Psychology Tools

 

Panic Disorder: Episodes of panic that result in an adrenaline surge, fear of losing control, chest pain, racing heart, shortness of breath and dizziness [4].

Adapted From: Psychology Tools

 

Obsessive-Compulsive Disorder: Excessive thinking that leads to repetitive behaviors to reduce anxiety [4].

Adapted From: Psychology Tools

 

Post-Traumatic Stress Disorder: Following a traumatic event, the individual experiences involuntary distressing memories of the event, recurrent dreams connected to the event, flashbacks, and physiological reactions from internal or external triggers of the event [3].

Adapted From: Psychology Tools

 

Illness (Health) Anxiety: Having an extreme preoccupation with having or acquiring a serious illness. The individual performs excessive health-related behaviors like repeatedly checking their body for signs of illness or avoids doctor appointments and hospitals [8].

Adapted From: Psychology Tools

 

Phobias: Specific fears that are excessive in nature that results in the individual taking action to avoid that fear, such as public speaking, tunnels, heights [4].

Modifiable Risk Factors and Protective Factors For Anxiety

Modifiable risk factors refer to behaviors by an individual that increases one's risk for anxiety, but can be corrected by that individual to reduce their own risk for developing anxiety [9]. Modifiable protective factors refer to behaviors by an individual that decreases one's risk for anxiety, but if altered can increase their risk for developing anxiety. Below are risk and protective factors for anxiety [9].

U.S. Prevalence of Anxiety Symptoms

According to the National Center for Health Statistics (NCHS), 17.5% of the United States, or approximately 60 million Americans experienced anxiety symptoms from March 5, 2024 to April 1, 2024 [3]. Of these individuals with anxiety, the highest prevalence was determined in individuals who were 18-29 years old (31.5%), 30-39 years old (22.5%), female (20.2%), and living in Montana (21.5%) [3]. 

Image Map From CDC

Recommended Treatments for Anxiety Disorders

Prescribed Psychopharmacological Drugs

Selective Serotonin Reuptake Inhibitors (SSRIs) or Selective Norepinephrine Reuptake Inhibitors (SNRIs) are the recommended drugs for treating anxiety [6]. These drugs act on neurotransmitters, or chemicals in the brain, that alter mood [6]. These drugs prevent neurons from absorbing serotonin and/or norepinephrine in the brain [6]. This results in a greater quantity of these neurotransmitters circulating within the brain [6]. Serotonin and norepinephrine are used by the brain to regulate mood and control the fight or flight stress response [6]. With more serotonin and norepinephrine circulating in the brain, the brain has the ability to adapt to stress more effectively [6].

Cognitive Behavioral Therapy (CBT)

CBT focuses on how to attend, interpret, reason, reflect, and make sense of internal and external events [1]. CBT is a collaborative relationship between the patient and therapist that focuses on the present moment, our five senses, rational thought, meaning, and goals to modify our thoughts and behaviors to further change our negative feelings [1]. CBT theory is rooted in propositions such as 1) cognitive activity affects behavior, 2) cognitive activity can be monitored and altered and 3) desired behavior change may be effected by cognitive change [1]. 

Complementary and Alternative Support

Anxiety can be managed in your day to day routine, supplemental to therapy and/or medication. Emerging research suggests complementary and alternative practices can alter and even significantly reduce anxiety [7]. The research is still in its beginning stages and should be interpreted with caution, however, it is possible for individuals to find relief in alternative ways. We recommend individuals attempt therapy before anything else, because CBT has the most robust evidence in treating anxiety disorders. However, CBT and pharmacological drugs are not 100% effective in treating anxiety, leaving room for further investigation.

Examples of research-based complementary and alternative support for anxiety include diet and nutrition, exercise, supplements and herbal tea, aromatherapy, breathing exercises, mindfulness meditation, art therapy, hobbies, etc. If you are looking for alternative ways to manage anxiety, check out 25 Complementary and Alternative Ways to Manage Your Anxiety or read our blog for even more information.

A Call For Action 

In a world where humans are technologically advancing faster than ever, we are psychologically retreating. Although mental health awareness is becoming culturally acceptable, the prevalence of mental illness is still trending upward [5]. The rising prevalence of mental illness, especially among young women 18–39 years old [3], calls for further action. Although existing treatments like psychopharmacological drugs and CBT are helping, they may not be enough at this point in time. Therefore, we urge action from individuals with mental illness as well as professionals in the field of psychology to take a stand and fight against the mental health crisis and current global Age of Anxiety.

Finding a Community

If you have a mental illness, or suspect you might have one, please take action! Your first step is to seek help through therapy. Next, take care of yourself and find a community for support and ideas to propel you forward on your journey to self-care. Here at SereniVibe, we are cultivating a community for people just like you, who are ready to fight mental illness and promote self-care and self-growth. We are all in this experience together, riding the slow and fast currents, and supporting each other every step of the way. We will get through this, just keep moving forward!

Peace Friends <3

 

For more information, visit our blog!

References:

  1. Bandelow, B., Lichte, T., Rudolf, S., Wiltink, J., & Beutel, E. M. (2014). The diagnosis of and treatment recommendations for anxiety disorders. Deutsches Ärzteblatt International, 111(27-28), 473. https://doi.org/10.3238/arztebl.2014.0473
  2. Barton S, Karner C, Salih F, et al. Clinical effectiveness of interventions for treatment-resistant anxiety in older people: a systematic review. Southampton (UK): NIHR Journals Library; 2014 Aug. (Health Technology Assessment, No. 18.50.) Appendix 1, Diagnostic criteria for anxiety disorders set out in DSM-IV and ICD-10 classification systems. Available from: https://www.ncbi.nlm.nih.gov/books/NBK262332/
  3. Center for Substance Abuse Treatment (US). Trauma-Informed Care in Behavioral Health Services. Rockville (MD): Substance Abuse and Mental Health Services Administration (US); 2014. (Treatment Improvement Protocol (TIP) Series, No. 57.) Exhibit 1.3-4, DSM-5 Diagnostic Criteria for PTSD. Available from: https://www.ncbi.nlm.nih.gov/books/NBK207191/box/part1_ch3.box16/
  4. CU Boulder. (n.d.). Anxiety Toolbox. Counseling and Psychiatric Services. https://www.colorado.edu/counseling/sites/default/files/attached-files/tele_anxiety_toolbox_student_workbook_session_1.pdf
  5. Goodwin, R. D., Weinberger, A. H., Kim, J. H., Wu, M., & Galea, S. (2020). Trends in anxiety among adults in the United States, 2008–2018: Rapid increases among young adults. Journal of psychiatric research, 130, 441-446. https://doi.org/10.1016/j.jpsychires.2020.08.014
  6. Jakubovski, E., Johnson, J. A., Nasir, M., Müller‐Vahl, K., & Bloch, M. H. (2019). Systematic review and meta‐analysis: Dose–response curve of SSRIs and SNRIs in anxiety disorders. Depression and anxiety, 36(3), 198-212. https://doi.org/10.1002/da.22854
  7. Sarris, J., Moylan, S., Camfield, D. A., Pase, M. P., Mischoulon, D., Berk, M., ... & Schweitzer, I. (2012). Complementary medicine, exercise, meditation, diet, and lifestyle modification for anxiety disorders: a review of current evidence. Evidence-Based Complementary and Alternative Medicine, 2012. https://doi.org/10.1155/2012/809653
  8. Substance Abuse and Mental Health Services Administration. Impact of the DSM-IV to DSM-5 Changes on the National Survey on Drug Use and Health [Internet]. Rockville (MD): Substance Abuse and Mental Health Services Administration (US); 2016 Jun. Table 3.32, DSM-IV to DSM-5 Illness Anxiety Disorder Comparison. Available from: https://www.ncbi.nlm.nih.gov/books/NBK519704/table/ch3.t32/
  9. Zimmermann, M., Chong, A. K., Vechiu, C., & Papa, A. (2020). Modifiable risk and protective factors for anxiety disorders among adults: A systematic review. Psychiatry research, 285, 112705. https://doi.org/10.1016/j.psychres.2019.112705
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