How Do I Know if I Have Anxiety & How Can I Cope

Do you remember those days when you had to sit for exams every day consecutively for almost a week but you had not prepared well for it because you had been busy playing games rather than spending your time revising? Your heart kept thumping before each paper, you could not sleep well at night and had nightmares of failing the exams, and you could not concentrate even if you tried to revise at the very last minute and your mind simply blanked out during the exam. That was anxiety, which is a normal response to stress. You probably had the same reaction just before a job interview or when you had to speak in front of an audience. It was the feeling of fear and nervousness. But hey, does it mean you have an anxiety disorder? Nah, maybe not.

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Different Type of Anxiety Disorders

Anxiety becomes a disorder when you constantly have those extreme feelings that are no longer controllable or get blown out of proportion, they last longer than 6 months and get in the way of your normal functioning. It is so bad that you stop doing the things that you typically enjoy and if left untreated, it will only get worse. 

According to the Diagnostic and Statistical Manual of Mental Disorders, Fifth Edition, anxiety disorder is classified into several types: 

Generalized Anxiety Disorder

Chronic condition with excessive anxiety or worries lasting more than 6 months. It can be about anything that may involve work, health, daily routine, etc., is usually out of proportion and may occur with other mental conditions. 

Panic Disorder

Unexpected, brief, or sudden episodes of intense fear, are usually recurrent. An individual may worry about when the next episode would happen and would try to prevent it from happening by avoiding associated triggers. 

Specific Phobia

Extreme anxiety is caused when exposed to a specific trigger and would thus always avoid that particular trigger. 

Agoraphobia

Fear of places or events makes the individual feel trapped or embarrassed, leading to avoidance of those situations.

Selective Mutism

A rather rare form of extreme social phobia where people with normal language skills are not able to speak up when placed in certain social situations but have no issue communicating with people with whom they are familiar. 

Social Phobia

Intense fear of social or performance situations due to worries of being judged and embarrassed, and hence has tendencies to avoid mingling.

Separation Anxiety Disorder

The fear of having to part with someone dear or attached to, usually between parent and child. 

Substance-induced Anxiety Disorder

Extreme anxiety symptoms are caused by abusing drugs, taking prescribed medications, being exposed to toxic substances, or drug withdrawal. 

Anxiety Disorder Due to Another Medical Condition

Extreme anxiety symptoms are caused by other physical health conditions.

What are the Common Signs and Symptoms of Anxiety?

Common signs and symptoms of anxiety can include:

• Feeling nervous, tense, or even restless 
• Uncontrollable worrying 
• Panic or sense of upcoming danger 
• Rapid breathing 
• Increased heartbeat
  
• Cold sweat 
• Shaking or trembling 
• Difficulty focusing or concentrating, mind blanks out easily 
• Difficulty sleeping 
• Increased irritability or easily annoyed 
• Nausea, vomiting, or diarrhoea
  

There is no exact known cause of anxiety, but it could possibly be a combination of factors such as genetics, environment, and brain chemistry. Many a time, trauma, stress build-up from work or life situations, personality or even substance usage can also contribute as causes to anxiety. There is also no single test that can diagnose anxiety, except conducting tests to rule out underlying medical conditions that could have led to the symptoms experienced. Mental health evaluations and questionnaires can help in the doctor’s assessment though. 

How To Cope with An Anxiety Disorder?

Management of anxiety disorders may include one or more of the following: 

• Self-help and coping through lifestyle changes:  
• Learn how to manage your stress 
• Meditation, deep breathing, regular exercises, etc. to relax yourself 
• Be around supportive family and friends 
• Avoid alcohol or drugs 
• Reduce caffeine intake 
• Maintain a healthy diet and sleep patterns 

Medication for anxiety disorder

Medication depends on the symptoms that the individual is experiencing, as well as the response of the individual to the type of medication.

Psychotherapy for anxiety disorder

Psychotherapy requires a trained therapist to talk with the individual, have family or group sessions, and build a relationship with them over multiple sessions. During the process, skills are learned to help the person recognize and cope with their feelings, and correct their behaviour. 

If you are looking to have a chat with our counsellors, contact our clinic directly for an appointment, or drop us a message via whatsapp. (Click)