Signs You May Have an Anxiety Disorder

What's normal?

Everyone gets nervous or anxious from time to time—when speaking in public, for instance, or when going through financial difficulty. For some people, however, anxiety becomes so frequent, or so forceful, that it begins to take over their lives.

How can you tell if your everyday anxiety has crossed the line into a disorder? It's not easy. Anxiety comes in many different forms—such as panic attacks, phobia, and social anxiety—and the distinction between an official diagnosis and "normal" anxiety isn't always clear.

Here's a start: If you experience any of the following symptoms on a regular basis, you may want to talk with your doctor.

Excessive worry

The hallmark of generalized anxiety disorder (GAD)—the broadest type of anxiety—is worrying too much about everyday things, large and small. But what constitutes "too much"?

In the case of GAD, it means having persistent anxious thoughts on most days of the week, for six months. Also, the anxiety must be so bad that it interferes with daily life and is accompanied by noticeable symptoms, such as fatigue.

"The distinction between an anxiety disorder and just having normal anxiety is whether your emotions are causing a lot of suffering and dysfunction," says Sally Winston, PsyD, co-director of the Anxiety and Stress Disorder Institute of Maryland in Towson.

Sleep problems

Trouble falling asleep or staying asleep is associated with a wide range of health conditions, both physical and psychological. And, of course, it's not unusual to toss and turn with anticipation on the night before a big speech or job interview.

But if you chronically find yourself lying awake, worried or agitated—about specific problems (like money), or nothing in particular—it might be a sign of an anxiety disorder. By some estimates, fully half of all people with GAD experience sleep problems.

Another tip-off that anxiety might be involved? You wake up feeling wired, your mind is racing, and you're unable to calm yourself down.

Muscle tension

Near-constant muscle tension—whether it consists of clenching your jaw, balling your fists, or flexing muscles throughout your body—often accompanies anxiety disorders. This symptom can be so persistent and pervasive that people who have lived with it for a long time may stop noticing it after a while.

Regular exercise can help keep muscle tension under control, but the tension may flare up if an injury or other unforeseen event disrupts a person's workout habits, Winston says. "Suddenly they're a wreck, because they can't handle their anxiety in that way and now they're incredibly restless and irritable."

Chronic indigestion

Anxiety may start in the mind, but it often manifests itself in the body through physical symptoms, like chronic digestive problems. Irritable bowel syndrome (IBS), a condition characterized by stomachaches, cramping, bloating, gas, constipation, and/or diarrhea, "is basically an anxiety in the digestive tract," Winston says.

IBS isn't always related to anxiety, but the two often occur together and can make each other worse. The gut is very sensitive to psychological stress—and, vice versa, the physical and social discomfort of chronic digestive problems can make a person feel more anxious.

What is the Difference Between Panic Disorder and Social Anxiety Disorder?

Many clinicians and therapists have not been adequately trained to understand or diagnose anxiety disorders in general, and the clear-cut distinction between these two anxiety disorders is almost never understood.

 Even normally reliable and scientific sources fail to make the correct distinctions in this area.

PANIC DISORDER

People with panic believe very strongly that the "attack" they experienced means that something is physically wrong with them.


A great many people who experience their first panic attack find their way to the hospital emergency room or go directly to their physician's office.  They feel their life is in danger and they legitimately want a diagnosis to explain it.  When doctors report that they cannot find anything wrong with the person medically, it only heightens the person's anxiety.  After all, something MUST BE WRONG or else how do you explain the horrific sensations and emotions they went through during the panic attack?  Unfortunately, many people are never told that they are experiencing anxiety, and that a panic attack could be the culprit.

Sometimes, especially when the panic occurs frequently and in many diverse places, the person feels more and more restricted as to where they can go and still be safe.  When a person feels their "safety zone" is a limited area around their house, and they fear they’ll have panic attacks as a result of getting too far away from this protection and safety, they may become agoraphobic.

SOCIAL ANXIETY DISORDER

People with social anxiety disorder do not believe that their anxiety is related to a medical or physical illness or disease.  This type of anxiety occurs in most social situations, especially when the person feels on display or is the center of attention.

The socially-anxious person has extremely high anxiety when they're put into a position where they must make small talk to a stranger or interact with others in a group.  Their anxiety becomes worse when the person fears that they are going to be singled out, ridiculed, criticized, embarrassed, or belittled.  People with social anxiety find it terrifying to interact with unfamiliar people, give any type of public presentation, or even be publicly noticed. For example, the office may be planning a birthday party for the socially-anxious person -- and instead of this being a pleasant and happy experience -- it will cause great anticipatory fear and dread -- because they will be put on display... in front of all those people... and then they fear they will do something to make a fool of themselves...

The person with social anxiety is sometimes viewed as "quiet", "shy", "introverted", or "backward". They are continually concerned that other people will notice their anxiety and they will be humiliated and embarrassed as a result.  Most people with social anxiety disorder hold jobs that are well beneath their capabilities and capacities because they fear job interviews, working in a position where there is too much public contact, and being promoted to a position where they would have to supervise other people.  When socially-anxious people isolate themselves as much as possible and are somehow enabled to stay at home and not work, their social contact can drift down to the immediate family or to no one at all.

http://anxietynetwork.com/content/differences-between-panic-and-social-anxiety 

 

GAD

Generalized anxiety disorder is characterized by persistent, excessive, and unrealistic worry about everyday things.

People with the disorder, which is also referred to as GAD, experience excessive anxiety and worry, often expecting the worst even when there is no apparent reason for concern. They anticipate disaster and may be overly concerned about money, health, family, work, or other issues. GAD is diagnosed when a person finds it difficult to control worry on more days than not for at least six months and has three or more symptoms. 

Sometimes just the thought of getting through the day produces anxiety. They don’t know how to stop the worry cycle and feel it is beyond their control, even though they usually realize that their anxiety is more intense than the situation warrants.

GAD affects 6.8 million adults, or 3.1% of the U.S. population, in any given year. Women are twice as likely to be affected.

The disorder comes on gradually and can begin across the life cycle, though the risk is highest between childhood and middle age. Although the exact cause of GAD is unknown, there is evidence that biological factors, family background, and life experiences, particularly stressful ones, play a role.

When their anxiety level is mild, people with GAD can function socially and be gainfully employed. Although they may avoid some situations because they have the disorder, some people can have difficulty carrying out the simplest daily activities when their anxiety is severe.

How to Pray against Anxiety Attacks, Panic and Fear

 

When anxious and fearful thoughts come flooding in, it can be very difficult to quiet your mind and connect with God in prayer. In the middle of a panic attack, the last thing on your mind is getting alone with God. But, prayer can be very helpful in stopping those confusing and terrifying thoughts.

Learning how to pray can calm an anxious mind and fill your heart with peace:

“Do not be anxious about anything, but in everything, by prayer and petition, with thanksgiving, present your requests to God. And the peace of God, which transcends all understanding, will guard your hearts and your minds in Christ Jesus” (Philippians 4:6, 7).

When anxious thoughts, fear, panic or worry come against you, present your requests to God. Pray and petition him, and as you do, his peace which goes beyond all understanding will guide your hearts and mind in Christ. This is more than just a recommendation—it’s a truth that can transform a fearful mind into a mind of peace.

Here are some steps that have helped me connect with God:

1.  Believe

Faith is essential. Without faith, it’s impossible to please God (Hebrews 11:6). We must believe that God will respond to our prayers. If we doubt, we are like a wave tossed about by the sea, unsettled in all our ways (James 1:5). Here’s how Jesus explains it:

Jesus said to the disciples, “Have faith in God. I assure you that you can say to this mountain, ‘May God lift you up and throw you into the sea,’ and your command will be obeyed. All that’s required is that you really believe and do not doubt in your heart. Listen to me! You can pray for anything, and if you believe, you will have it” (Mark 11:22-24).

2. God hears you

I think we’ve all wondered, “God, do you really hear me?” We pray and pray and it seems like nothing changes. We beg for freedom, we cry out for a respite of peace, but it seems so elusive. We hear a thought in our head, God does not hear my prayers and we think it’s our thought. Quietly, we agree with this subtle attack of the devil. The enemy constantly accuses us and lies to us. He is the father of lies (John 10:10) and he spews his lies and confusion all over of us to thwart God’s beautiful plans for our lives.  We cannot give into this voice that says God does not hear our prayers. God listens.

Another subtle lie from the enemy is that we are not worthy enough for God to hear our prayers. It’s just not true! When you receive Christ, you are instantly made worthy. He took our sins and we took his righteousness. 2 Corinthians 5:21 says it this way, “God made [Jesus] who had no sin to be sin for us, so that in him we might become the righteousness of God.” Now that you are righteous in Christ, you can boldly come to the throne of grace in your time of need (Hebrews 4:16).

3. Know who you are in Christ

Too often, we approach God in prayer with a sinner mentality. “Lord, I’m a wretched sinner. Woe is me! I’m not worthy to come before you.” This way of thinking is wrong. Once you receive Christ, you are no longer a slave—you are a child of God!

“You are no longer a slave but God’s own child. And since you are his child, everything he has belongs to you” (Galatians 4:7).

In Christ, you are a child of the Most High God. You are special! You are cherished, loved, protected and pursued by God. You are his child!

4. Words carry power

We must be very careful about the words we speak. Words carry incredible spiritual power. Death and life are in the power of our words (Proverbs 18:21). Salvation comes when we confess with our mouth and believe in our hearts (Romans 10:9). Whether good or evil, people speak what’s in their hearts. Jesus said it this way, “Whatever is in your heart determines what you say. A good person produces good words from a good heart, and an evil person produces evil words from an evil heart” (Matthew 12:34, 35).

If you want to experience peace, don’t speak evil, doubting words. If you feel an anxious thought coming on, don’t say, “I’m probably going to have another panic attack.” No! Don’t speak those words. Rather, pray something like this, “Father, my body feels anxious right now, but you said that you will give me perfect peace when my mind is focused upon you. Right now, Lord, I fix my thoughts upon you. I trust in you!”

5.  Build your prayer muscle

Prayer is a lot like a muscle. You need to work on it, strengthen it and build it up. Don’t wait till you need it to start strengthening it.
A professional athlete doesn’t start working out the day before a big race. It takes months and months, even years, to develop the ability to race well. In the same way, we should pray daily, flexing and strengthening our prayer-time muscle.

“Physical exercise has some value, but spiritual exercise is much more important, for it promises a reward in both this life and the next” (1 Timothy 4:8).

Prayer: Father, this week, teach me to pray effectively. Show me how to build and strengthen my prayer muscle so that when anxiety, panic or fear hits, I can rest in the confidence that you are with me.


https://www.amazon.com/Prayer-Ultimate-Conversation-Charles-Stanley-ebook/dp/B005C6GDZI?ie=UTF8&keywords=prayer&linkCode=sl1&linkId=4855846707e03016d57de3a121664c02&qid=1438100829&ref_=as_li_ss_tl&s=books&sr=1-1&tag=seasonofpeace-20#nav-subnav

Symptoms of Social Anxiety

Many people want to know the symptoms of social anxiety. They fall into three main categories. As you read through these, take note of which ones apply to you.

1. The mental anguish

People with social anxiety are plagued with negative thoughts and doubts about themselves such as:

• Do I look okay?
• Am I dressed appropriately?
• Will I know what to talk about?
• Will I sound stupid, or boring?
• What if other people don't like me?
• What if people notice I'm nervous?
• What if people think I'm too quiet?

The fear of possible rejection or disapproval is foremost in socially anxious people's minds, and they scan for any signs that confirm their negative expectations.

2. The physical distress

Many people don't realize that actual physical discomfort can accompany social anxiety. For example, someone may experience a panic attack in a social situation, in which they feel a sudden and severe rush of fear and anxiety, accompanied by some or all of the following anxiety symptoms:

• Shortness of breath
• Tightness or pain in the chest
• Racing heart
• Tingling or sensations of numbness
• Nausea
• Diarrhea
• Dizziness
• Shaking
• Sweating

It's important to note that many people are misdiagnosed with panic disorder, when in fact they have social anxiety disorder. The key to knowing which of the two is the real problem lies in understanding the root fear. In panic disorder, the person fears the panic attack itself, and often feels as if he or she is dying during such an episode. In the case of social anxiety disorder, the fear is centered around the possibility that people might witness the panic attack and the resulting humiliation that would occur. Some people may have both panic disorder and social anxiety disorder.

3. The toll of avoidance

It's human nature to avoid pain and suffering. From an evolutionary perspective, we are hard-wired either to fight or flee from a dangerous situation. It's no surprise then that people with social anxiety disorder tend to avoid or painfully endure situations that they believe will cause them harm.

Avoidance can be outright. It might mean never attending a party or going to a restaurant. It might mean having few, if any, friends. It might mean never having an intimate relationship. It might mean dropping out of school or working at a job beneath one's potential.

People with social anxiety may engage in other, more subtle methods of avoidance, what is called partial avoidance. Examples of partial avoidance include using alcohol to cope with anxiety (drinking before a party in order to be able to go at all) and setting certain parameters on social situations (only staying at the party short period of time). Another example of partial avoidance is trying to distract your self by daydreaming or thinking about other things. It also might mean avoiding eye contact.

Let’s Keep in Touch!


I am the co-author of Dying of Embarrassment, Painfully Shy, and Nurturing the Shy Child. Dying of Embarrassment: Help for Social Anxiety & Phobia was found to be one of the most useful and scientifically grounded self-help books in a research study published in Professional Psychology, Research and Practice.

Barbara Markway Ph.D. 

 Shyness Is Nice

4 Things Not to Say to Someone With an Anxiety Disorder

The experience of anxiety is a normal - and even helpful part of life. As humans we developed the ability to feel anxious because it was evolutionarily advantageous. If a buffalo was about to attack us, we would feel a surge of anxiety and our bodies would go into "fight or flight" mode. If we remained calm in the face of danger, we would not have survived as a species for very long. Anxiety can also motivate us to complete important tasks and may serve as an indicator that we need to pay attention to something in our lives.
However, when someone's anxiety significantly impacts their functioning in multiple areas of their life, they may be struggling with an anxiety disorder. Per a group of psychologists from the Bio Behavioral Institute, "These three factors-duration, intensity, and frequency-distinguish normal, adaptive anxiety from abnormal, pathological anxiety." Unfortunately, anxiety disorders are often misunderstood and it can be difficult to know what to say to someone who is suffering. The following are four things that you should never say to someone who is struggling with an anxiety disorder.
1. You need to just calm down.
Telling someone with an anxiety disorder to "calm down," is akin to telling someone with allergies to "stop sneezing." Mental illnesses are not a choice. No one would choose to feel paralyzing levels of anxiety, and if the person was able to control their anxiety, they would. Telling someone to "calm down" is invalidating to the person who is struggling and insinuates that they are deciding to have their anxiety disorder. Instead, try asking the person what you can do to support them. It could be beneficial to ask the person this question when they are relaxed, rather than waiting until they are in a state of heightened anxiety.
2. What you're worrying about is really not a big deal.
Whatever the person is worrying about is clearly important to them. It is not up to you to determine what should constitute a "big deal" to the person. Again, this goes back to the misperception that anxiety disorders are a choice. Some people who are struggling might know rationally that their fears are unlikely to come to fruition. However, part of having an anxiety disorder is that it can be difficult to stop buying into the anxious thoughts that your mind is telling you. Kady Morrison, a writer who has an anxiety disorder, exemplified this point when she stated, "This is one of the most frustrating things about having an anxiety disorder: knowing as you're freaking out that there's no reason to be freaked out, but lacking the ability to shut the emotion down." Rather then expressing opinions about their fears or source of anxiety, listen to their concerns in a compassionate and empathetic manner.

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3. I know how you feel.
This statement is only helpful if you have a personal experience of struggling with an anxiety disorder. An anxiety disorder can completely consume a person's life and may become a daily struggle. Just because you have the experience of feeling anxious before a test, does not mean that you can understand what someone struggling with an anxiety disorder is going through. However, even though you may never fully understand what they are experiencing, you can still be a crucial source of support. Try to educate yourself on anxiety disorders so that you can learn more about what they are experiencing. It could also be helpful to tell them that you can't understand what it must be like to have an anxiety disorder, but you care about them and are here if they need support.
4. You're right, that could happen.
Try to avoid saying anything that will feed into their fears. For instance, if you have a friend with a phobia of flying, do not engage them with an account of the terrible plane crash that you heard about on the news. This one might seem like a no-brainer, but unfortunately I have seen this kind of thing occur. Instead, try to validate their feelings. Validating a person's feelings does not mean that you are agreeing with them. For instance, rather than saying, "You're right if you go to that party people might judge you," a more validating response would be, "It sounds like the thought of going to the party is making you feel anxious. You are worried that people might judge you. It seems like this is really upsetting you."
By avoiding the use of stigmatizing statements and approaching those struggling with compassion, you can help to eradicate some of the shame that is associated with having a mental health diagnosis. Studies show that shame and fear of judgment is one reason that people with mental illnesses often avoid seeking treatment. This is why providing support and compassion to someone who is struggling with an anxiety disorder is so crucial. Heather Rayne, a blogger, summed it up best when she stated,

"Living with anxiety and/or depression can feel like constantly trying to climb out of a deep, muddy hole with an armful of sandbags. Everything seems so much more difficult - even getting out of bed in the morning can be a monumental feat. The simplest tasks can be a dreaded challenge. Nobody wants to feel this way. And they are not doing this TO anyone. It is happening TO them and sadly, others are caught in the crossfire. But eventually the bullets will stop flying, the smoke will clear and blissful, fulfilling lives and relationships could appear just beyond the horizon. Together, it can be reached."

 

Jennifer Rollin MSW, LGSW
https://www.psychologytoday.com/blog/mindful-musings/201510/4-things-not-say-someone-anxiety-disorder

An Anxiety Travel Diary

Jess,  went overseas for three weeks. She was nice enough to share her experience with us and give a rundown of her trip and how she coped with her anxiety. Continue reading to find out what she learnt from her trip. 

 

I went overseas for three weeks and arrived back on Monday morning. I’ll give you a brief rundown of my three weeks.

First week – I was normal nervous the day leading up to the flight. I didn’t eat anything all day (I left at night) because when I feel anxious I feel sick and sometimes vomit – but that’s when I have a panic attack. As soon as I left my family and walked with my friends through the departure gates, anxiety and nervousness left me and I felt excited. That’s how I was all week: excited and relaxed. I stuffed my face with the local food and ate the most I’ve eaten all year! I was so happy.

Second week – This week was hard. The trip was a study tour and my first assessment was due this week. I had to somehow fit studying in around touring and everything else and my panic got the best of me. This is when I stopped eating and started dry retching. Nevertheless, I picked myself up and did what I had to do every day – which is a big achievement for me, I kept thinking I would need to be shipped back home or I wouldn’t be able to leave the hotel because I would turn agoraphobic again. It was at this point I told my lecturer that I wanted to quit the unit.

Third week – I was still feeling really anxious but continued doing what I was meant to be doing. I opted not to drop out of the unit and started to prepare for my last assessment. I started to relax again and dreaded coming home because I thought that once I landed back in Australia, my anxiety would increase tenfold. I was eating more this week and started to enjoy everything again. I passed the final assessment with the highest marks in the tour.

So that was my three weeks in short. And now I’m back home. I’ve learnt so much from this trip!! The big one being that I can do anything I want to and cope just fine.

Thanks for sharing Jess. You didn’t have a 100% anxiety free trip and that is ok. You went on a 3 week trip overseas and actually enjoyed it- that is a huge achievement in itself. Do not worry if anxiety comes and goes, it is important to know that there will be setbacks along the road to recovery. There will be days in the beginning when you will feel fantastic and then suddenly you will wake up one morning feeling like you have made no progress at all. Please be aware that this is normal and do not let it upset you. If you understand that setbacks are commonplace, then you can be prepared for them when they happen, and this prevents you from feeling like you have failed. 

The first thing to remember is that setbacks happen. Try to never let a setback convince you that you’re not making progress. It doesn’t mean that all your progress has been undone. In general, setbacks are inevitable, and you need to have an accepting attitude toward them.

Have you been on a trip recently? Please share your story with us

Shake Off Anxiety with Two Simple Words!

 

Have you ever noticed how anxiety is fueled by one simple question you keep asking yourself?
That question is…what if?


What if I drive my car on the highway and I have a panic attack? What if faint in public, who will help me? What if I get sick or lose my job? What if my mind never stops racing with anxious thoughts?

If anxious ‘what if’s’ are not quickly defused, they tend to spiral out of control, leaping from one catastrophic thought to another. Before you know it these ‘what ifs’ have triggered a tidal wave of adrenaline and fear.

What if?…What if?…And then what if ?

You can’t stop these ‘what if’s’. They manifest outside your control.  What you can control is how you respond to them.

In order to defuse these anxious ‘what ifs’ you need to answer the question quickly and limit the potential for the anxiety to spiral out of control.

A good strong response to a ‘what if’ is: ‘So what!’

What if I drive my car on the highway and I have a panic attack? So what! I’ll pull over and get through it like I have always done in the past.

What if faint in public, who will help me?
So what! If I faint I faint. Someone will come to help me and in two minutes I will be conscious again.

What if my mind never stops racing with thoughts?   
So what! Thoughts are just thoughts and cannot harm me. Eventually my anxious mind will settle.

It doesn’t matter if you don’t fully believe in your own responses to these questions, the key point here is to quickly defuse the build up of fear by answering the ‘what if’ with a strong enough response.

As long as you come up with something reassuring and dismissive of the initial ‘what if’ thought it will have the desired effect.

To make your response even more effective you can have a sense of humor with your replies. Humor is the fastest way to disengage your anxious mind. An anxious thought can be diminished in a flash of laughter.

This is effective because it neutralize the fear and places you back into a position of power.
Side step the trap of anxiety by always responding to fear and anxiety with a good strong ‘so what!
Barry Joe McDonagh