Anxiety Disorders 101: Recognizing and Managing Excessive Anxiety and Worry

Wellness and Counselling Centre Self-Help Articles Anxiety Disorders 101: Recognizing and Managing Excessive Anxiety and Worry

Have you ever noticed a friend or loved one excessively worried, seemingly unable to cope with his/her concerns? It can be difficult to identify when adaptive anxiety tips into a disorder that requires attention. Therefore, understanding these differences is essential. By becoming acquainted with the distinct characteristics of anxiety disorders, you’ll be better prepared to recognize early warning signs and effectively address these challenges in a timely manner.

Understanding the Different Types of Anxiety Disorders

Myth 1: Adaptive VS Pathological Anxiety

Adaptive anxiety is a protective response, preparing us for perceived dangers by activating our “fight-or-flight” stress response, an inborn survival mechanism. However, when anxiety becomes persistent, excessive, and disproportionate to actual threats, disrupting daily activities and mental well-being, it crosses into the realm of pathological anxiety and potentially anxiety disorders. Recognizing this distinction is crucial for effective treatment and management.

Anxiety disorders are a group of mood disorders marked by excessive worry or fear that can cause significant distress and/or interfere with daily functioning.

Generalized Anxiety Disorder (GAD) is one of the most common anxiety disorders. It is characterized by excessive, uncontrollable, and pervasive anxiety and worries over several aspects of everyday matters, such as schoolwork, family safety, and interpersonal relationships.

Here are some major symptoms of GAD:

Cognitive	Excessive worries that are disproportionate to the actual threat, related to specific object or situation, or even without the present of a clear trigger Trouble controlling the worries Mind going blank or difficulty concentrating
Emotional	Persistent feelings of anxiety, tension, and worry Irritability Restlessness or feeling on edge
Physical	Being fatigued easily Muscle tension or other physiological reactions, e.g., palpitations, shortness of breath, sweating or dizziness Sleep disturbance, e.g., difficulty falling or staying asleep

If symptoms last for more days than not for the past 6 months, please consult a doctor or mental health professional promptly.

Here are some other types of anxiety disorders:

– Panic Disorder: Involves repeated and unexpected panic attacks, which are characterized by sudden, intense feelings of fear that peak within minutes, even without any obvious danger or threat. Physical symptoms during a panic attack include heart palpitations, shortness of breath, chest tightness, trembling hands, and dizziness. People with panic disorder often have persistent worries about the next panic attacks or may adopt behavioural change to prevent future panic attacks (e.g., stop exercising).

– Social Anxiety Disorder: Featured high levels of anxiety and fear in social situations (e.g., being the centre of attention or performing), stemming from feelings of embarrassment or fear of being negatively judged by others. People with this disorder often avoid these triggering social interactions or endure them with significant distress. This can potentially lead to social isolation.

– Specific Phobias: Involves an excessive and irrational fear of a particular object or situation, such as heights, flying, animals, or receiving injections etc. Sometimes, even pictures or mere mentions of the fear item cause significant distress. The fear response may also lead to avoidance behaviours (e.g., avoiding certain places altogether).

Myth 2: Anxiety is uncommon

Contrary to a common misconception, anxiety is not as rare as many people think. According to the World Health Organization (WHO, 2023), approximately 4% of the population experience anxiety disorders. It’s important to understand that anxiety is a common issue and that seeking support and treatment is crucial for those who are affected.

Causes of Anxiety Disorders

Myth 3: “Excessive anxiety isn’t a real illness”

Anxiety disorders are clinically recognized illnesses that are acknowledged by medical institutions worldwide (e.g., American Psychiatric Association). Despite common misconception that individuals with anxiety disorders are exaggerating their fears, overreacting, or faking, these conditions have a biological basis. The physiological symptoms, the fear and distress experienced are real and can significantly impair daily functioning.

Anxiety disorders were caused by a variety of interrelated factors:

Biological factors:

Genetic Predisposition: Certain genetic factors, like family history of anxiety disorders, may increase the susceptibility to anxiety disorders.
Neurotransmitter Imbalance: Imbalances in brain chemicals, such as serotonin and dopamine.
Underlying medical condition: Physical health conditions like thyroid problems, cardiovascular disease, diabetes, or respiratory disorders may trigger or worsen anxiety symptoms.
Co-occurrence with other mental disorders: Anxiety disorders commonly coexist with other mental disorders, such as Major Depressive Disorder, and the interaction between these conditions can complicate treatment approaches.

Psychological Factors:

Personality Traits: Certain personality traits, such as perfectionism, timidity, or low self-esteem, may be linked with a higher risk of developing anxiety disorders.
Cognitive Bias: Inflexible and biased thought patterns, such as focusing on the worst-case scenarios, or applying one negative experience to all similar situations.
Insufficient coping strategies: Maladaptive coping mechanisms (e.g., avoidance, excessive reassurance seeking, procrastination) might be learnt and modelled since childhood.

Environmental Factors (Below are the usual external stressors for university students):

Academic Pressure: Striving for academic excellence in a highly competitive environment can be overwhelming. Increased academic workload or inadequate effective learning strategies.
Lifestyle Changes: Transitioning to university life involves a multitude of adjustments, including issues when meeting new people, fitting in, and maintaining friendships or relationships, all the while adapting to new responsibilities such as managing finances or living away from home.
Traumatic Experiences (e.g., Physical or verbal abuse, accident)
Direct Toxic Effect of Chemicals (e.g., excessive use of alcohol, drug abuse)

The interplay between these factors can be complex and unique to each individual. Understanding this multifaceted nature is crucial for effective prevention and proper treatment.

Effective Treatment for Anxiety Disorders

Anxiety disorders are manageable. Several effective treatments are listed below, including

Therapy: Engaging in psychological therapy, e.g., Cognitive Behavioral Therapy (CBT), is empirically proven to be effective. The Wellness and Counselling Centre (WACC) offers counselling services for all registered full-time undergraduate and postgraduate students of CUHK. The counsellor would conduct a comprehensive assessment to review cognitive and behavioural patterns, enabling a better understanding to guide the student in learning anxiety management techniques, e.g., relaxation exercises.
Medication: SSRIs (selective serotonin reuptake inhibitors) are commonly prescribed for various anxiety disorders; SSRIs manage anxiety symptoms by regulating the reuptake of serotonin. Ask the doctor in case you have any doubts about the effect of the medication.

Getting help as soon as possible can significantly improve the effectiveness of treatment. Therefore, taking proactive steps initiates your path to better health and ensures the best possible results in the treatment process.

Preventing and Managing Anxiety Disorders: Self-help tips

If you are diagnosed with an anxiety disorder, alongside professional help, embracing the following self-help tips can greatly assist you on your path to recovery and help prevent relapse.

Taking an active approach is key to managing anxiety disorders. Here are some practical strategies that you may incorporate into your lifestyle:

Mindfulness and Relaxation: Practice meditation, yoga, or relaxation techniques like deep breathing and progressive muscle relaxation. Stay tuned to our wellness activities on WACC website.
Establish routine:
- Exercise: Regularly engage in physical activities.
- Regular Sleep: Stick to regular sleep habits as much as possible.
- Nutrition: Maintain a balanced and regular diet to stabilize mood and energy levels.
- Time Management: Use planners or apps to track assignments and exams to prevent last-minute stress
Social Engagement: Even when it’s tough, try to engage in social activities. Build positive personal connections, e.g., keep contact with people you feel comfortable spending time with.
Gradually Expose Yourself to Anxiety-Provoking Situations: Slowly and safely confront the things that trigger your anxiety. Start with less intimidating situations and progressively work your way up to more challenging scenarios. By gradually facing these fears in a controlled manner, you can reduce the power they hold over you.
Utilize On-campus Resources: Don’t hesitate to use what’s available—the Wellness and Counselling Centre (WACC), the University Medical Service Office (UMSO), and also your academic advisors can provide support.

Conclusion

Effectively managing anxiety disorders begins with understanding the difference between anxiety and anxiety disorder. It is crucial to recognize this distinction to identify when it’s time to seek help. By being aware of these symptoms and seeking assistance promptly, you can successfully navigate this challenge. Remember, you’re not alone in this process; ample support and guidance are available to help you cope with anxiety disorders and flourish.

Reference

American Psychiatric Association. (2013). Diagnostic and statistical manual of mental disorders (5th ed.). American Psychiatric Publishing.

World Health Organization. (2023). Anxiety disorders. Retrieved from https://www.who.int/news-room/fact-sheets/detail/anxiety-disorders#:~:text=Anxiety%20disorders%20interfere%20with%20daily,an%20anxiety%20disorder%20(1).