Anxiety Disorder : Types, Symptoms, Self – Treatment

Every single Individual experiences stress and anxiety at some stage of life due to certain obligations toward society or at the workplace and also to the family. A thrive to excel and flourish keeps us motivated but at the same time also lures undue pressure and failures.

Anxiety is a normal reaction to a threat. An automated trigger that gets activated whenever you feel scared, pressurized, or in an unfamiliar situation. In reality, Anxiety is not such a bad thing. It could help you to stay attentive, focused, and energized; but when stress is constant it will start to affect your daily life activities and might bring change in your behavior.

anxiety disorder

Since anxiety disorders are a group of related conditions rather than a single disorder, symptoms may vary from person to person. One individual may suffer from intense anxiety attacks that strike without prior caution.

According to the American Psychiatric Association, anxiety disorders are the most common type of psychiatric disorders. Many patients with anxiety disorders experience physical symptoms related to anxiety and subsequently visit their primary care providers. Despite the high prevalence rates of these anxiety disorders, they often are under-recognized and undertreated clinical problems

The world health organization described mental health as fundamental to human health yet mental health problems are the first cause of disability and a major public health issue worldwide due to disease progression, difficulties in therapeutic management, and increasing existence.

Anxiety and depression are both emotional responses leading to a very similar set of symptoms, including difficulty in sleeping, fatigue, muscle tension, and irritability. Whereas stress is generally caused by an external factor and can be short-term, anxiety is persistent.

According to the Diagnostic and Statistical Manual of mental disorders, fifth edition(DSM-5),{2} anxiety disorders include disorders that share features of excessive fear and anxiety and related behavioral disturbances. 

Types of Anxiety Disorders And Symptoms:

Generalized Anxiety Disorder (GAD) – If constant worries and fears distract you from your daily routine or a feeling that something bad is going to happen. Anxiety-related to GAD often manifests in physical symptoms like insomnia, stomach upset, restlessness, and fatigue.

Panic Attacks and Panic Disorder – It is characterized by repeated, unexpected panic attacks. 

Agoraphobia – If you have agoraphobia, you are likely to avoid public or crowded places and events and gatherings.

Obsessive Compulsion Disorder (OCD)Is characterised by unwanted thoughts or behaviours that seem impossible to stop or control. If you have OCD, you might feel troubled by obsessions, such as a recurring worry that you forgot to turn off the oven or that you may hurt someone.

Phobias and Irrational Fears – A phobia is an unrealistic fear of a specific object activity or situation that in reality presents little or no danger. Common phobia includes fear of animals such as snakes and spiders, fear of flying, and fear of heights.

Social Anxiety Disorder – If you have a fear of being viewed negatively by others and humiliated in public, then you could be suffering from a social anxiety disorder which could prove fatal for your professional career. 

Performance Anxiety – Performance anxiety or stage fright is the most common type of social phobia.

Post-Traumatic Stress Disorder (PTSD) –  It occurs in the aftermath of a traumatic or life-threatening event. Symptoms of ‘PTSD’ include flashbacks or nightmares about the incident or avoiding a situation that reminds you of the unlikely event.

Separation Anxiety Disorder –  This is generally found in children. Children with a separation anxiety disorder might become irritated at just the thought of being away from mom or dad and can complain of sickness to avoid going to school or playing with friends.

What Is An Anxiety Attack?

This attacks, also known as panic attacks, are episodes of intense panic or fear. Anxiety attacks usually occur suddenly and without warning. This attacks usually peak within 10 minutes, and they rarely last more than 30 minutes. But during that short time, you may experience terror so severe that you feel as if you’re about to die or totally lose control

Symptoms of anxiety attacks:

  • The feeling of losing control
  • Chest pain
  • Trouble breathing
  • Nausea
  • A surge of overwhelming panic

The good news is that worrying is a mental habit you can learn how to break by practicing a few tips and suggestion given below: 

Self Treatment for Anxiety:

  • Avoid consumption of caffeine;
  • Avoid products that contain Nicotine and alcohol;
  • Getting regular sleep and exercise;
  • Connect with others – Loneliness and isolation can trigger or worsen anxiety while often make them seem less overwhelming.
  • Manage stress – Look at your responsibilities and see if there are any you can give up, turn down, or delegate to others.
  • Practice relaxation techniques such as yoga and meditation.
  • Progressive muscle relaxation and deep breathing can reduce anxiety symptoms and increase feelings of emotional wellbeing.
  • Identify the sources of stress in your life – to identify your true sources of anxiety, you can look at your habits, attitude, and excuses.

Physical activities have often been associated with psychological wellbeing through a range of mechanism, including the secretion of endogen substances such as endorphins, the activity of the regulation of stress responses through the hypothalamic-pituitary-adrenal(HPA) axis, the improvement of sleep quality a and the development of self-regulation and other coping mechanisms. 

Cognitive–behavior therapy helps you identify and challenge the negative thinking patterns and irrational beliefs that fuel your anxiety.

Exposure therapy encourages you to confront your fears and anxieties in a safe, controlled environment. Through gradual exposure to the feared object or situation, either In your imagination or in reality, you gain a greater sense of control.

Maintain a Journal for self-assessment: A stress journal can help you identify the regular stressors in your life and the way you deal with them. Each time you feel stressed, keep track of it in your journal which would allow you to change your technique if needed in the future.

The Four A’s – This is a basic formula known as four ‘A’s. This is very helpful for stress management.  The main ideology is to eliminate the negative element of the stressor(the root cause for the anxiety or stress)and trying to emulate the positive side of the reason to validate the need to amend for a progressive and fruitful result.

  • Avoid the stressor
  • Alter the stressor

Change your reaction:

  • Adapt to the stressor
  • Accept the stressor


Eventually It may seem that there is nothing that you can do to stabilize or neutralize your stress level. But trust me you have a lot more control than you think. In fact, the simple realization that you are in control of your life is the foundation of stress or anxiety management. 

While self-help coping techniques are great and can be very effective, if you really feel that things aren’t under control and you are experiencing lots of physical anxiety symptoms or having suicidal and negative thoughts then you should seek immediate professional help. See a doctor ASAP. For more such information and feedback use or Contact Us.

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