Anxiety: meaning, symptoms, and causes

Anxiety is a natural part of life. We often associate it with something negative, but in certain performance situations it can actually boost productivity—think of competitions, sports, or work-related scenarios. It can also help us manage stressful events or unfamiliar challenges. It becomes a problem when it’s excessive or constant.

Chronic anxiety can increase the risk of cardiovascular diseases, lead to sleep disorders, depression, panic attacks, social withdrawal, workplace problems, and relationship difficulties.

What anxiety means

Anxiety is an internal, subjective experience rooted in individual fears and concerns. It’s essentially a response to a perceived or real threat.

It’s important to understand that it’s not the situation itself that causes anxiety, but how we interpret it. For example, fearing an illness can cause as much anxiety as the illness itself.

From an evolutionary perspective, anxiety used to be helpful because it heightened alertness in dangerous situations. Today, it often appears in inappropriate contexts or with unnecessary intensity, sometimes becoming a chronic issue. Anxiety can be a normal emotional reaction or a psychological disorder when it significantly affects quality of life.

What anxiety feels like: symptoms

Anxiety manifests both biologically and psychologically, with physical, emotional, cognitive, and behavioral symptoms. Emotionally, it may feel like uncertainty, loss of control, or a fear-like tension. We may have thoughts like “I’m going to faint,” “I’ll embarrass myself,” or “I must have a serious illness.” Physically, symptoms can be unpleasant and visible to others: facial or body flushing, sweating, dry mouth, shortness of breath, chest tightness, rapid heartbeat, diarrhea, frequent urination, or muscle tension.

Common causes of anxiety

Anxiety disorders are among the most common psychiatric conditions worldwide and affect women more frequently than men. Genetics (e.g. brain regions like the prefrontal cortex, amygdala, hippocampus; neurotransmitters and stress hormones) and environmental factors both play a role. If there’s a genetic predisposition, early life or recent stressful experiences can trigger the brain dysfunctions that lead to anxiety disorders.

Types of anxiety disorders

Panic disorder

This involves sudden, unexpected panic attacks with intense fear and physical symptoms like rapid heartbeat, shortness of breath, sweating, and trembling. People with panic disorder often fear future attacks and avoid situations that may trigger them.

Generalized anxiety disorder (GAD)

GAD is characterized by excessive, persistent worry about various aspects of life—work, family, finances, health, etc. Symptoms include constant worry, fatigue, irritability, muscle tension, concentration difficulties, and sleep problems.

Social anxiety disorder (social phobia)

People with this condition feel overwhelming anxiety in social situations. They may avoid phone calls, eating or drinking in public, attending events, or even leaving home. It becomes problematic when it interferes with daily life or lowers quality of life.

Phobias

Phobias are irrational and intense fears triggered by specific objects, situations, or activities—e.g. claustrophobia (fear of closed spaces), fear of animals, or agoraphobia (fear of crowds). Affected individuals often experience severe anxiety or even physical symptoms in these contexts.

Obsessive-compulsive disorder (OCD)

OCD involves obsessions (intrusive, distressing thoughts) and/or compulsions (repetitive behaviors or rituals). These are persistent and hard to control, and the person is usually aware they are excessive. Common compulsions include hand washing, checking, counting, or praying.

Post-traumatic stress disorder (PTSD)

PTSD occurs after experiencing or witnessing a traumatic event. The trauma may remain unresolved for a long time. It can be triggered by accidents, sudden loss of a loved one, or abuse—especially sexual abuse. Whether someone develops PTSD depends on their individual psychological traits.

How to manage anxiety

Some people are genetically more sensitive to emotional stress, but the good news is anxiety is highly treatable. Techniques include stress management, autogenic training, relaxation methods, cognitive-behavioral therapy, mindfulness, etc.

In some cases, medication may be necessary to support mental stability. If your psychologist recommends seeing a psychiatrist, it’s worth considering—even if you’re hesitant about medication.

For some anxiety disorders, medication is essential, and combined therapy may be the most effective.

How to prevent anxiety

Maintaining physical, mental, and emotional balance is key. Prevention strategies include:

• Healthy lifestyle: Regular exercise, a balanced diet, and good sleep.

• Self-awareness: Identify your anxiety triggers and work to manage them.

• Recognizing cognitive distortions: Tools like thought journaling help challenge irrational beliefs.

• Regular relaxation: Deep breathing or progressive muscle relaxation reduce symptoms.

• Positive thinking: Replace automatic negative thoughts.

• Realistic goals: Avoid perfectionism and accept mistakes.

• Supportive relationships: Social connection protects against anxiety.

• Time management: Prevent overload by prioritizing and taking breaks.

• Avoid harmful habits: Caffeine, alcohol, and nicotine can worsen anxiety.

• Psychological support: If you're prone to anxiety, consult a professional early.

When to seek professional help

Depression and addiction often co-occur with anxiety disorders. These conditions can also overlap. Not everyone with anxiety has a disorder, but it’s important to seek help early so it doesn’t take over your life. Warning: anxiety increases the risk of suicide.

You should consider reaching out if your anxiety:

• Becomes persistent and unmanageable on your own

• Disrupts your work, relationships, sleep, or appetite

• Causes physical symptoms like rapid heartbeat or stomach issues

• Leads to avoidance or panic attacks

• Degrades your quality of life, even if others notice it before you do

You don’t have to live with anxiety

Whether your anxiety stems from genetic predisposition or life experiences, it’s your decision whether to seek change. Psychological support can offer immense benefits—helping you understand your anxiety and build better coping strategies.

A therapist can help you explore the roots of your anxiety—often found in past experiences or thought patterns. You’ll also learn evidence-based methods like CBT, relaxation, mindfulness, and emotional regulation.

Anxiety affects relationships too. Reducing emotional burden can improve how you connect with others. Therapy promotes deeper self-understanding, benefiting many areas of your life.

Take the step—for yourself—and start regaining control over your life.

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