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Deborah Wiig
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"I'm having an anxiety attack," we say. But, what is anxiety and what is an anxiety disorder? And how can we manage our anxiety?

Anxiety is apprehension and fear often marked by physical symptoms, such as sweating, tension, and increased heart rate. It's a normal reaction to stress. It helps you cope with tense situations and motivates you to focus on a task. Almost everyone experiences it occasionally. The feelings usually go away when the triggering event is over.

Generalized Anxiety Disorder is characterized by excessive and chronic worry, dread or fear that isn't related to a particular situation, or is out of proportion to what you would expect--for instance, constantly worrying about getting fired, in spite of positive feedback from the boss. Symptoms include trembling, shortness of breath, muscle tension, pounding heart, dizziness, nausea, trouble concentrating and sleeping problems. An anxiety disorder is a serious but treatable illness.

What causes anxiety?
The human body developed defense mechanisms, like the fight-or-flight response, to deal with threats of predators and aggressors. When faced with a threat, our bodies release hormones that rev up our nervous system to prepare for physical action. Our heart and breathing quicken, our muscles tense and our senses are sharpened.

But the defenses humans adapted against physical dangers aren't effective in the same way against the threats of modern life. And a constantly activated stress response can make you more vulnerable to serious health problems.

How can I keep my anxiety under control?
Persistent or chronic stress can place vulnerable individuals at risk of developing depression and/or anxiety disorder. But you can learn what triggers your anxiety, find ways to manage stressful situations and take good care of yourself to minimize everyday anxiety or manage the symptoms of an anxiety disorder.

Self-help tips for managing anxiety
Whether you have normal anxiety or an anxiety disorder, these strategies can help you cope:

• Take a time out. Take a deep breath and count to 10. Stepping back from the problem lets you clear your head.
• Get past it. The feelings of anxiety can seem unbearable, but you've always gotten through them. Accept the fear and give it time to pass.

• Control your worry. Spend 30 minutes thinking about your concerns and what you can do about them. Focus more on what's really happening than on what might happen. Then let go of the worry and go on with your day.
• Learn yoga, meditation and other relaxation techniques.
• Talk to someone. Share your problems with a friend or counselor who can help you gain perspective. A support group can provide encouragement and understanding.
• Track your anxiety. Write in a journal what you're afraid might happen, then what is more likely to happen or what really is. Keep a record of the action you took to solve a problem.
• Take care of yourself. Get enough sleep, eat a balanced diet, exercise and take time to relax.
• Avoid alcohol. It may temporarily soothe the anxiety somewhat. But alcohol depresses the central nervous system, which creates more anxiety and can even trigger panic attacks. Caffeine, nicotine and unprescribed drugs can also aggravate anxiety.
• Get medical help. If you continue to have anxiety that you can't control on your own, talk to your doctor or therapist about treatment alternatives.

Do I have anxiety or an anxiety disorder?

Related articles
Take time out for you
Understanding anxiety disorders
How to relax
More articles

Sources
Mayo Clinic
American Academy of Family Physicians
Anxiety Disorders Association of America

Page updated February1, 2011