Anxiety disorders are a group of mental health conditions where intense, excessive, and persistent fear or worry interferes with daily life.
Unlike normal stress or nervousness, anxiety disorders are long-lasting, can feel overwhelming, and often come with physical symptoms like a racing heart, restlessness, or trouble concentrating.
They are common, treatable, and can include conditions such as generalized anxiety disorder, panic disorder, phobias, and social anxiety disorder.
Disclaimer: This article is for informational purposes only and should not be taken as a replacement for healthcare advice. If you believe you or someone you know may have signs of an anxiety disorder, please seek professional guidance.
Is some anxiety normal?
Yes, anxiety is a natural human response associated with feelings of worry, being tense, or being afraid when faced with situations that are considered threatening.
Humans evolved the “fight-or-flight” response that triggers hormones like adrenaline and cortisol, speeding up the heart and sharpening focus. Once the threat passes, the body releases calming hormones to restore balance.
Anxiety is essential to our survival to ensure we are not putting ourselves into life-threatening situations. While uncomfortable, this automatic process is essential for survival – without it, we might ignore danger or take unnecessary risks.
So, if you experience some anxiety, this is completely normal and healthy. It only becomes an issue if the anxiety is so intense that it is impacting your daily functioning and quality of life.
Sometimes it may feel like we experience anxiety for no reason, also known as free-floating anxiety.
Types of Anxiety Disorders
Below are some types of anxiety disorders.
Please note that this is not an exhaustive list of anxiety disorders and that everyone can experience the disorders differently.
Generalized anxiety disorder
Generalized anxiety disorder (GAD) is characterized by persistent and excessive worries about multiple things.
Someone with this disorder may excessively worry about their health, the health of others, finances, or safety, among other things.
These worries are out of proportion to the actual circumstances and are difficult to control. Often, individuals may feel uneasy or nervous or feel as if something bad is going to happen without a known reason.
“I was six when it started: any time I felt off, I’d fear I’m ill, but the fear never really lets up—even when doctors say I’m fine, I keep searching for answers.”
Panic disorder
Panic disorder is associated with sudden and intense feelings of anxiety and fear.
This is characterized by panic attacks, which involve intense physical sensations that are recurrent and often unexpected.
These panic attacks often reach a peak and typically last several minutes.
“When those symptoms start, my mind immediately goes to the worst possible outcome—I’m dying, losing control, or going crazy—and trying to stop that thinking only makes the panic worse.”
Read more on the differences between panic attacks vs anxiety attacks
Social anxiety disorder
Social anxiety disorder is characterized by intense fear and anxiety in social situations.
People with social anxiety disorder often experience excessive worry about being judged or scrutinized by others and may avoid social situations altogether or endure them with extreme discomfort.
This can occur in most or all social situations, resulting in people with this disorder often avoiding social situations where they can.
“Going out in public ALWAYS makes me self-conscious unless I’m drunk or extremely sleep-deprived… Hanging out and meeting new people is impossible because I overthink everything I do and how they respond.”
Specific phobia
People who have specific phobias experience intense anxiety when exposed to a feared specific object or situation. Common specific phobias are spiders, snakes, heights, and confined spaces.
Specific phobias can produce an overwhelming and irrational fear of something that may pose little to no actual danger.
Exposure to a phobic object or situation can bring about severe anxiety and even provoke panic attacks.
“I’ve got severe thanatophobia, or a fear of death. … The dying part doesn’t bother me — but the idea of going to sleep and never waking up is terrifying beyond belief. … Every night I’m reduced to tears and panic attacks by this inevitable, inescapable terror.”
Posttraumatic stress disorder
Posttraumatic stress disorder (PTSD) is a condition that is triggered by a traumatic event, either by experiencing trauma or witnessing it.
After the traumatic event, an individual may have recurring flashbacks, nightmares, or uncontrollable thoughts about the event.
These thoughts can bring about severe anxiety and a heightened sense of danger.
These individuals may feel stressed or fearful even in safe situations, and certain triggers that remind them of the event can cause anxious feelings.
“Everything that happened over there, I camouflaged all that stuff and just buried it. You know what I mean? The feelings, I mean, I became numb. I didn’t speak to anybody about it, not even my wife or my kids. I didn’t want anybody to know, because I was ashamed.”
Obsessive-compulsive disorder
Obsessive-compulsive disorder (OCD) is characterized by obsessive, intrusive thoughts and compulsive behaviors. Obsessive thoughts cause significant distress, and individuals feel driven to perform compulsive actions to ease their anxiety and distress.
For instance, someone with OCD may have obsessive thoughts about being contaminated, and so may excessively wash their hands multiple times and for extended periods of time to decrease their stress.
People with OCD may perform ritualistic behaviors that interfere with their daily activities and can make their lives very difficult.
“It’s like having a little parasite in your head that forces you to think a certain way; you get very frustrated as to why you want to do something when you know it doesn’t make sense, but you need to or you’ll feel miserable. It feels like there are two minds fighting against each other sometimes, and it’s a very stressful experience.”
Separation anxiety disorder
Separation anxiety disorder is typically a childhood disorder associated with anxiety related to being separated from a parent or other people who play a parental role to the child.
The anxiety is excessive for a child’s developmental level. It can include the child being clingy, severely crying, refusing to go to school, or developing anxiety-related physical illnesses.
The child may have excessive worry about being apart from their parental figure, fear of being lost from the parent, or fear that something bad will happen to the parent if the child is not with them.
“I’ve realized I’ve had separation anxiety my whole life—I always feel unsafe when I can’t see or reach someone I care about. It’s exhausting.”
Signs Of Anxiety Disorders
Anxiety disorders are usually experienced through thoughts, feelings, and physical sensations alongside behaviors typically resulting from the anxiety.
Below are some of the physical, cognitive, and behavioral signs that may be present in anxiety disorders. Note that someone does not have to experience every symptom to be diagnosed with an anxiety disorder.
Each person experiences anxiety disorders differently and may have some signs but not others. These lists are also not exhaustive, as people may experience other signs not listed.
Physical Signs
- Sweating, trembling, or muscle tension
- Rapid heartbeat and breathing
- Dry mouth, dizziness, or nausea/stomach upset
- Fatigue or low energy
Example: During a panic attack, someone might feel their heart racing, struggle to breathe, and become convinced they’re about to faint.
Cognitive Signs
- Excessive worry or rumination (including worry about the anxiety itself)
- Trouble concentrating and racing or repetitive thoughts
- Sense of impending danger, panic, or doom
- Negative or self-critical thoughts; low or irritable mood
Example: A person with generalized anxiety may spend hours worrying that their loved ones will get into an accident, even when there’s no real reason to think so.
Behavioral Signs
- Avoiding triggers or relying on “safety” behaviors
- Performing rituals or seeking reassurance
- Restlessness, inability to calm down, or trouble sleeping
- Withdrawing from others or isolating oneself
Example: Someone with social anxiety might cancel plans at the last minute, while a person with a phobia could go out of their way to avoid elevators or crowded buses.
Consequences of anxiety disorders
Anxiety disorders can affect many areas of life, sometimes in ways that ripple far beyond the immediate symptoms. Common complications include:
- Losing interest in previously enjoyed activities
Hobbies like reading, sports, or creative projects may feel impossible because constant worry or fear gets in the way. For example, someone who once loved hiking might stop going because they feel unsafe leaving the house. - Experiencing difficulties at work or school
Anxiety can reduce concentration, increase absenteeism, and make deadlines feel overwhelming. A student might freeze during exams despite knowing the material, or an employee may avoid meetings because speaking up feels terrifying. - Not being able to enjoy leisure time
Even when relaxing with family or watching a movie, intrusive worries can dominate. Instead of enjoying the moment, a person may be preoccupied with “what ifs,” like worrying about their health or replaying a mistake at work. - Struggling with trying to engage in new activities
Fear of failure, embarrassment, or unfamiliar situations can stop someone from trying new hobbies, traveling, or pursuing opportunities. For instance, anxiety might keep a person from attending a dance class they’ve always wanted to try. - Difficulties in relationships
Anxiety may lead to irritability, withdrawal, or overdependence on reassurance. A partner might feel hurt when plans are repeatedly canceled, or friends may not understand why the person avoids social gatherings. - The development of another mental health disorder, such as depression
Long-term anxiety often wears people down emotionally. The constant stress and avoidance can result in low mood, hopelessness, or loss of motivation, leading to depression alongside anxiety.
Comparison of Anxiety Disorders
| Disorder | Main Features | Key Symptoms | Common Examples/Triggers |
|---|---|---|---|
| Generalized Anxiety Disorder (GAD) | Excessive, persistent worry about many areas of life | Restlessness, fatigue, difficulty concentrating, sleep problems | Constant worry about health, finances, or safety despite no immediate threat |
| Panic Disorder | Recurrent, unexpected panic attacks | Racing heart, shortness of breath, dizziness, fear of losing control | Sudden attacks while driving, shopping, or even at rest |
| Social Anxiety Disorder | Intense fear of social situations or being judged | Blushing, sweating, trembling, avoiding eye contact | Speaking in class, meeting new people, eating in public |
| Specific Phobia | Irrational fear of a specific object or situation | Intense anxiety, avoidance, possible panic attacks | Fear of spiders, heights, flying, or confined spaces |
| Posttraumatic Stress Disorder (PTSD) | Anxiety following trauma or witnessing trauma | Flashbacks, nightmares, hypervigilance, emotional numbing | Military combat, accidents, abuse, disasters |
| Obsessive-Compulsive Disorder (OCD) | Intrusive thoughts and repetitive behaviors | Obsessions (unwanted thoughts), compulsions (rituals) | Excessive handwashing, checking locks, counting |
| Separation Anxiety Disorder | Excessive fear of being apart from attachment figures | Clinginess, nightmares, refusal to be alone, physical complaints | Child refusing school, or adult fearing harm to loved ones when apart |
What Causes Anxiety Disorders?
There is not one known cause for the onset of anxiety disorders. Depending on the type of anxiety disorder being experienced, several factors could influence the likelihood of someone having a diagnosable disorder.
It is likely that a mixture of genetics, biology, and environmental factors play a role in the development of anxiety disorders.
Genetics
Having a close relative with anxiety may increase the risk of someone also developing anxiety.
Ayano et al. (2021) conducted a meta-analysis that suggested that parental psychiatric disorders could be associated with an increased risk of anxiety disorders developing in their children.
It was found that children with parents who have bipolar disorder are more at risk of developing obsessive-compulsive disorder and generalized anxiety disorder.
Likewise, children of parents with depressive disorder were at a higher risk of developing separation anxiety disorder, generalized anxiety disorder, and social anxiety disorder.
Biological causes
The amygdala,a part of the limbic system involved in the processing and regulation of emotions plays a role in anxiety.
The prefrontal cortex of the brain, an area involved in critical thinking and reasoning, is believed to modulate the amygdala’s response to threats, providing rational thought to seemingly dangerous situations.
If there were disturbed amygdala-to-prefrontal cortex interactions, this is thought to influence anxiety as the amygdala may be hijacking the part of the brain that is providing logical reasoning to perceived threats.
Learned experiences
As evident in studies from behaviorist psychology, people can be conditioned to learn to fear specific objects or situations.
This fear can also be reinforced avoidance, making it more likely that the anxiety will be strengthened.
Individuals may also learn through observations of other people displaying anxious behaviors. For instance, if children grow up in a household with a parent who has an anxiety disorder, the child may learn to be anxious about the same things.
Personality
An individual’s personality traits could also contribute to their likelihood of developing an anxiety disorder.
For instance, those with timid temperaments, pessimistic outlooks, or those who tend to avoid anything dangerous may be more naturally anxious.
Moreover, those who scored highly on the personality dimension of neuroticism have consistently been found to be a risk factor for a range of anxiety disorders (Zhang et al., 2021).
Life events
Stressful or traumatic experiences—such as childhood abuse, neglect, bullying, or the loss of a parent—can increase the risk of developing anxiety disorders.
Overprotective or emotionally distant parenting may also play a role. In adulthood, major stressors like work pressure, financial difficulties, health changes, or co-occurring mental health problems can trigger or worsen anxiety.
During the COVID-19 pandemic, for example, psychological distress was positively linked with generalized anxiety disorder, likely due to heightened worries about health, work, and finances (Nikčević et al., 2021).
Diagnosis and Professional Help
If anxiety is interfering with daily life—such as work, school, relationships, or physical health—it may be time to seek professional support. People are also encouraged to reach out if anxiety leads to substance use, returns after treatment, or is accompanied by thoughts of self-harm.
Mental health professionals, such as psychologists, psychiatrists, or general practitioners, can assess whether symptoms meet the criteria for an anxiety disorder. Diagnosis typically involves:
- Clinical interviews – A structured conversation about symptoms, history, and their impact on daily life.
- Diagnostic guidelines – Professionals use criteria from manuals such as the DSM-5 or ICD-11 to determine whether symptoms fit a specific disorder.
- Screening tools – Questionnaires like the GAD-7 or Beck Anxiety Inventory may be used to measure severity and patterns of anxiety.
- Rule-outs – Since anxiety can overlap with other conditions (such as depression or thyroid problems), professionals may consider medical tests or referrals.
While an online quiz or checklist can help you reflect on your symptoms, only a qualified professional can make a diagnosis and recommend treatment.
How Are Anxiety Disorders Managed?
Managing anxiety often involves a combination of approaches, and what works can vary from person to person.
Some people benefit most from therapy, others from medication, lifestyle changes, or a blend of these. It’s normal for treatment to involve some trial and error, and professional guidance is important for finding the right fit.
Psychotherapy is a common and effective option. In therapy, people learn about their thoughts, feelings, and behaviors, and develop healthier ways of coping. Sessions may be individual, group, couple, or family-based.
Common evidence-based therapies include:
- Cognitive Behavioral Therapy (CBT): Helps identify unhelpful thought patterns and replace them with more balanced ones while building coping skills.
- Dialectical Behavior Therapy (DBT): A form of CBT that emphasizes mindfulness, distress tolerance, and emotion regulation.
- Exposure Therapy: Gradually introduces feared objects or situations to reduce avoidance and build confidence, often used for phobias or social anxiety.
- Acceptance and Commitment Therapy (ACT): Encourages accepting difficult thoughts and feelings while committing to personal values and positive actions.
Because every person’s experience of anxiety is different, consulting a qualified mental health professional is the best way to find a tailored treatment plan.
Medications
Medication is sometimes used alongside therapy and lifestyle changes. The most common are SSRIs (a type of antidepressant), which adjust serotonin levels and are generally suitable for longer-term use, though side effects can occur.
Benzodiazepines may provide short-term relief for severe anxiety but can be habit-forming, so they are prescribed cautiously.
Because responses vary, decisions about medication should always be made with a qualified healthcare professional.
Self-Care Strategies for Anxiety
Lifestyle changes can support overall treatment and help reduce anxious feelings. These strategies are not a replacement for professional care but may improve daily well-being.
Healthy Habits
- Eat a balanced diet and stay hydrated.
- Exercise regularly—especially aerobic activity, which can ease tension and boost mood.
- Limit caffeine and alcohol, as both can worsen anxiety or interfere with sleep.
Routine and Balance
- Maintain consistent routines, including regular sleep and breaks during the day.
- Set realistic goals and reflect on progress to avoid feeling overwhelmed.
Relaxation Practices
- Try yoga, meditation, or breathing exercises to calm the body.
- Use mindfulness to stay present—whether through formal meditation or grounding tasks like walking, folding laundry, or making tea. This helps reduce rumination and “what if” thinking.
Social Support
- Stay connected with trusted friends and family. Talking about worries can ease their weight and remind you that you’re not alone.
- Practice acknowledging anxious thoughts rather than pushing them away—acceptance can reduce their intensity.
Breaking the Vicious Cycle of Anxiety
Anxiety often keeps itself going through a self-reinforcing loop. Recognizing this cycle is the first step toward breaking it.
How the Cycle Works
- Hyper-awareness: People with anxiety tend to scan their surroundings for threats.
- Physical reactions: This constant monitoring heightens bodily symptoms like a racing heart, tension, or shortness of breath.
- Short-term coping: To feel safe, many turn to avoidance or safety behaviors—for example:
- Someone with OCD may perform rituals to ease distress.
- Someone with social anxiety might look busy on their phone to avoid interaction.
Long-term effects: While these strategies bring quick relief, they increase anxiety over time, lower confidence, and can make situations feel even harder to face in the future.
Steps Toward Breaking the Cycle
- Identify safety behaviors
Notice habits you use to cope—avoiding places, checking repeatedly, or seeking constant reassurance. - Face fears gradually
Start with manageable challenges (e.g., saying hello to a coworker, resisting one compulsion). Slowly increase the difficulty as confidence builds. - Drop unhelpful crutches
Reduce reliance on avoidance tactics like always bringing a “distraction” (e.g., phone, headphones) into stressful situations. - Expect short-term discomfort
Anxiety may rise at first when you stop safety behaviors. Over time, repeated practice teaches the body and mind that the feared situation is tolerable. - Seek guidance if needed
Working with a therapist can provide structure, encouragement, and strategies to make the process more manageable.
The Result
Through repeated exposure and practice, confidence grows and anxiety symptoms typically lessen. Instead of feeling trapped in a cycle of fear and avoidance, individuals can reclaim more freedom and resilience in daily life.
Do you need mental health help?
USA
If you or a loved one are struggling with symptoms of an anxiety disorder, contact the Substance Abuse and Mental Health Services Administration (SAMHSA) National Helpline for information on support and treatment facilities in your area.
1-800-662-4357
UK
Contact the Samaritans for support and assistance from a trained counselor: https://www.samaritans.org/; email jo@samaritans.org .
Available 24 hours a day, 365 days a year (this number is FREE to call):
116-123
Rethink Mental Illness: rethink.org
0300 5000 927
References
Ayano, G., Betts, K., Maravilla, J. C., & Alati, R. (2021). A systematic review and meta-analysis of the risk of disruptive behavioral disorders in the offspring of parents with severe psychiatric disorders. Child Psychiatry & Human Development, 52(1), 77-95.
Behan, C. (2020). The benefits of meditation and mindfulness practices during times of crisis such as COVID-19. Irish journal of psychological medicine, 37(4), 256-258.
Christiansen, D. M. (2015). Examining sex and gender differences in anxiety disorders. A fresh look at anxiety disorders, 17-49.
Government of Western Australia. (n.d.). The Vicious Cycle of Anxiety. Centre for Clinical Interventions. Retrieved 2021, November 19, from: https://www.cci.health.wa.gov.au/~/media/CCI/Mental-Health-Professionals/Panic/Panic—Information-Sheets/Panic-Information-Sheet—03—The-Vicious-Cycle-of-Anxiety.pdf
Jaurequi, M. E., Kimmes, J. G., Seibert, G. S., Ledermann, T., & Roberts, K. (2023). The role of mindfulness between adult attachment and anxiety: A dyadic approach. Couple and Family Psychology: Research and Practice, 12(3), 132–145.
Nikčević, A. V., Marino, C., Kolubinski, D. C., Leach, D., & Spada, M. M. (2021). Modelling the contribution of the Big Five personality traits, health anxiety, and COVID-19 psychological distress to generalised anxiety and depressive symptoms during the COVID-19 pandemic. Journal of Affective Disorders, 279, 578-584.
Zhang, F., Baranova, A., Zhou, C., Cao, H., Chen, J., Zhang, X., & Xu, M. (2021). Causal influences of neuroticism on mental health and cardiovascular disease. Human Genetics, 1-15.
