Understanding Anxiety

Felice De Jager
4 days ago
5 min read

Have you ever felt your heart race before an important exam or a big presentation? Maybe your palms got sweaty, your thoughts started rushing, or you felt a sense of nervousness you couldn’t explain. These feelings are examples of anxiety. Anxiety is a very NORMAL emotion that everyone experiences, especially in stressful situations like these. However, it's when anxiety becomes too intense or happens too often that it can start to affect someone's daily life. Understanding anxiety can help you to recognize it and cope with it in healthier ways.

What is Anxiety?

According to the American Psychological Association(APA), anxiety is "An emotion characterized by apprehension and somatic symptoms of tension in which an individual anticipates impending danger, catastrophe, or misfortune. The body often mobilizes itself to meet the perceived threat: Muscles become tense, breathing is faster, and the heart beats more rapidly." In other words, Anxiety is a feeling of worry or fear that happens when someone expects something bad to happen. This causes the body to react as if there is danger by tightening muscles, breathing faster, and making the heart beat more quickly.

There is a difference between worry and anxiety. Anxiety has three components, which include: physical (physiological), cognitive (thoughts), and behavioral (actions). Worrying is the cognitive part of anxiety. Let's use the example of the exam again. If before the exam you're thinking to yourself, "I can't do this" , "What if I fail?" or "I'm so nervous," then you're worrying. Now, if you're thinking these things and your hands begin to shake, or you feel your heart begins to beat faster and maybe after the exam you start to obsessively study for the next one, these are signs of anxiety. So while worrying is a component of anxiety, anxiety is way more than just worrying.

There is also a difference between stress and anxiety. Though very similar because they are both emotional responses, stress is usually caused by an external factor, whether the stress is long-term or short-term, while anxiety has no cause. For example, at the moment, your stress factor could be the exam. You might be worrying and even showing other symptoms of anxiety, such as sweaty hands and a fast beating heart. But with stress, once the exam is finished, you'll feel a sense of relief. With anxiety, however, those symptoms will continue even after the exam is finished.

Common Causes of Anxiety

Anxiety has multiple contributing factors. The more risk factors a teen is exposed to, the more of an impact it will have on their mental health. The most common factors amongst teens are:

Family/Home problems (poor quality home life, harsh parenting, financial problems)
Social/Peer pressure (Bullying, unhealthy peer relationships, and peer pressure)
Personal Challenges (struggles with identity)
Social Media Influence (media influences, gender norms, and social expectations)
Trauma( Exposure to violence).

Signs and Symptoms of Anxiety

People with anxiety disorders often experience excessive fear or worry about specific situations, such as social events or panic attacks. In generalized anxiety disorder, this worry can extend to many everyday situations. These symptoms usually last for several months or longer, and individuals often avoid situations that trigger their anxiety. Some of the emotional symptoms include:

Trouble concentrating
Difficulty making decisions
Irritability
A constant feeling that something bad may happen

Physical symptoms include:

Feeling tense or restless
Nausea or stomach discomfort
Heart palpitations
Sweating
Trembling or shaking
Difficulty sleeping

Behavior symptoms include:

Avoiding activities or situations that cause anxiety
Clinging behavior or excessive need for reassurance
Procrastination or difficulty completing tasks
Decline in school performance or attendance

Anxiety disorders can increase the risk of developing depression and substance use disorders. They may also raise the risk of harmful thoughts or behaviours if not properly treated.

Types of Anxiety

Normally, when we say someone has anxiety, we do not take into consideration that there are many anxiety disorders. These include:

Generalized Anxiety Disorder - Constant and excessive worry about everyday situations
Panic Disorder- Sudden episodes of intense fear known as panic attacks, and fear of continued panic attacks
Social Anxiety Disorder -High levels of fear and worry about social situations that might make the person feel humiliated, embarrassed, or rejected
Separation Anxiety Disorder -Excessive fear or worry about being separated from a specific person you have a deep emotional bond with
Specific Phobias - intense, irrational fears of specific objects or situations that lead to avoidance behaviour and significant distress
Selective Mutism- the consistent inability to speak in certain social situations, despite the ability to speak comfortably in other settings, primarily affecting children

How Anxiety Affects Teens

Anxiety can affect teenagers differently from adults because their brains are still developing. Teens often experience stronger emotions, making them more sensitive to stress from schoolwork, social situations, and personal challenges. Anxiety can make it difficult to concentrate in class since the constant worry distracts their mind from learning and completing tasks. It can also affect memory, causing teenagers to forget information during tests even when they have studied. Social life may suffer as well, as anxious teens might avoid speaking in class or attending social events due to fear of embarrassment or judgment, which can lead to loneliness and lower self-confidence. In addition, anxiety often causes physical symptoms such as headaches, stomachaches, fatigue, muscle tension, and trouble sleeping. Lack of sleep can further worsen mood and focus, creating a cycle that is hard to break.

Healthy Ways to Cope with Anxiety

If anxiety continues without support, it can negatively affect academic performance, relationships, and overall well-being, which is why it is important for teens to learn healthy coping strategies and seek support when needed. Some at-home coping strategies include:

Sleep- Making sure you're getting 8-10 hours. Also, try to stick to a regular bedtime so your sleep schedule is stable.
Physical activity- Such as yoga or walking, or even more intense exercise like running or playing team sports. Exercise causes the body to release endorphins, hormones that can relieve pain and reduce anxiety symptoms.
Balanced diet and hydration - Eating regular, healthy meals and drinking plenty of water can improve energy and focus throughout the day.
Meditation and breathing exercises - Spend a few minutes being still and quiet, listening to your breathing, and letting your mind clear. You can also download a mobile app or listen to meditation playlists to guide them in a relaxation exercise.

When to Seek Help

While mild anxiety is definitely a normal emotion, if anxiety becomes overwhelming(interferes with daily life and relationships), you should seek help. Frequent panic attacks, constant worry, avoidance of normal activities, or strong physical symptoms are also signs that support may be needed. Speaking with a counselor, psychologist, or doctor can provide proper guidance and treatment. Getting help early can prevent anxiety from becoming more severe.

Conclusion

Anxiety is a common emotion that affects many people, especially teenagers. While small amounts of anxiety can help us stay alert and prepared, too much anxiety can interfere with school performance, relationships, and daily activities. Understanding how anxiety works and recognizing its symptoms allows people to manage their feelings in healthier ways. With the right coping strategies and support, anxiety can be controlled. Most importantly, no one should feel ashamed about asking for help, because mental health is just as important as physical health. If you do feel like you need help and don't know where to start, here are some helpful resources:

Call 877-968-8491, text “teen2teen” to 839863. - Youthline: A peer support Crisis line for teens
Call 1-310-855-HOPE or 1-800-TLC-TEEN (6 pm-10 pm PST) or text "TEEN" to 839863 (6 pm-9 pm PST) to talk to trained teen volunteers.
NAMI Teen & Young Adult HelpLine: Call 1-800-950-NAMI (6264) or text 62640 to speak with a specialist, Mon-Fri, 10 a.m. to 10 p.m.

Sources used

Neuro Notes