Ever wondered, “Why am I so anxious for no reason?” It doesn’t take a genius, or even a psychologist, to tell you that anxiety disorders exist and are on the rise. Just look at the vast and complicated array of stressors we face every day.
The good news is that there’s now a wide variety of simple techniques that can help reduce anxiety to a manageable level. In this article, we’re going to learn how to identify anxiety disorders and, most importantly, what you can do to address them.
What Is Anxiety?
Anxiety is your body’s natural stress response, involving feelings of worry, nervousness, or unease. It’s a normal emotion that everyone experiences from time to time. However, when these feelings become excessive, persistent, and interfere with daily life, this qualifies as an anxiety disorder.
An anxiety or panic disorder involves the autonomic nervous system, specifically the sympathetic nervous system, kicking into “fight-or-flight” mode, which triggers physical symptoms like a racing heart, sweating, and rapid breathing, even when there’s no real danger. Some people call it a panic attack.
While some anxiety is expected in life, the definition of a generalized anxiety disorder is when someone’s anxiety is excessive and is present on most days and for at least six months. In addition, anxiety often prevents the sufferer from doing the things they need or like to do [1].
The Anxiety and Depression Association of America says that 40 million adults in the United States suffer from anxiety [2]. That’s a significant number, so let’s look at the symptoms of a generalized anxiety disorder.
Symptoms of Anxiety
Everyone’s heard of having butterflies in their stomach. But are the butterflies you feel experienced the same way in other people? Your anxiety response is unique.
Just as there are many types of anxiety disorders, there is also a collection of common anxiety symptoms. The list of symptoms is long, but we’ll highlight some key ones here:
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Some of the symptoms are more physical than others, like rapid heart rate. Many of us can relate to that feeling. Sometimes, we even feel it after drinking too much coffee. Another one is rapid breathing or hyperventilation.
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Other physical symptoms are sweating, trembling, panic attacks, and lack of energy, also known as lethargy.
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And let’s not forget about sleep. You may find yourself lying awake at night, asking, “Why am I so anxious at night?” You’re not alone. Experiencing nightmares, insomnia, or trouble falling asleep are all indicators that you may have a generalized anxiety disorder.
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Another category is obsessiveness. These could be behaviors that are common among obsessive-compulsive disorder sufferers. A common one is flicking a light switch several times before leaving a room.
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Finally, there are social symptoms. Here, we are looking at individuals who avoid certain situations that they find stressful. For example, someone who won’t go to the doctor although they have something that needs looking at or a parent of a bride who can’t attend their own daughter’s wedding as the event triggers the anxiety.
Why Do We Get Anxiety?
Of course, if we could answer the question of why we get anxious— including those sudden, unexpected surges that leave us wondering, “Why am I so anxious all of a sudden?”— we’d be closer to solving this mental health condition. Because we’re talking about a mental disorder, it’s not something doctors can explain decisively. However, there are some dominant causes that are recurring themes.
What Is the Main Cause of Anxiety?
As in more complex illnesses, it’s a combination of things that we believe are the cause of anxiety disorders.
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Environmental factors are a pretty clear cause. These factors are triggers that exist in your environment that can cause you anxiety. The list here is enormous: your boss, riding the subway, your in-laws, the news, and even politics. These can all be environmental anxiety triggers.
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Another common one is stressful social situations. Sometimes, the anxiety is so extreme that sufferers of social anxiety are unable to speak in specific social situations. We call this selective mutism in children or selective mutism in adults.
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Your brain chemistry can also be a cause of other anxiety disorders. It means that something in the part of your brain that deals with fear is actually making it hard for you to cope with certain anxiety triggers. Fifty people may face the same environmental factors, but only you, because of your brain chemistry, seem to react with anxiety.
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Finally, genetics may play a role in anxiety disorders. A lot of people like to blame their parents for teaching them to worry. However, scientists believe that it may not be that your parents taught you to worry; it could be that they passed worrying on to you through their DNA.
So, what is the main cause of anxiety? It could be any of the above or a combination of two or more. As we said before, anxiety is a unique reaction, and the causes are as unique as the symptoms.
How Can I Stop Feeling Anxious for No Reason?
The good news here is that there are ways to stop or at least treat anxiety disorders. The fact that you’re reading this article is an important first step on your way to learning how to overcome anxiety. You’re recognizing that something isn’t right.
Fortunately, you can treat mild anxiety with lifestyle changes and deliberate self-care. Talk to your doctor about it, and they will likely be a great resource for solving this without more invasive treatments.
Some of the lifestyle changes your doctor may suggest will not surprise you as they are likely things you’ve been hearing for years and can make you feel better:
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Make sure you get enough sleep
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Avoid alcohol, caffeine, and cigarettes
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Eat healthy food
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Stay active, exercising, and meditating
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Use relaxation techniques like deep breathing
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Relieve muscle tension
Anxiety Treatment
Sometimes anxiety disorders progress to a stage where we can call them a mental illness, and you need to seek professional intervention. You’ve tried lifestyle changes, but nothing seems to be helping. After your diagnosis, your doctor will likely present you with two options to lower your level of anxiety: psychotherapy and medication.
According to the below infographic, approximately 29,993 people visited a psychiatrist in 2016, making it the eighth most visited practice. This fact suggests the prevalence of anxiety and mental illness [3].
Psychotherapy
Psychotherapy will likely involve talking to a psychologist or therapist. It will be mostly about finding out what tools you need to face up to the things that trigger your anxiety, which will consist of regular sit-down sessions weekly or monthly.
One type of therapy, referred to as cognitive behavioral therapy (CBT), is a very active form of therapy that teaches patients to identify and neutralize the thoughts that cause anxiety. It is recognized by the National Institute of Mental Health. Counseling is also available online.
Medication
Let’s be very clear: medication does not cure anxiety. Medication is a way to help you with symptom management in the care of anxiety disorders. Just like there are a variety of symptoms and causes, the National Institute of Mental Health also outlines different types of medication to treat anxiety [2].
Benzodiazepines
Benzodiazepines are basically sedatives and are available in a variety of drugs that you may already know about, such as Xanax, Valium, and Ativan. These are usually prescribed for anxiety—and other mental health disorders—that you can deal with in a short period of time.
These are short-term fixes because they can cause drowsiness, memory loss, and trouble with balance. In addition to this, these sedatives can cause patient dependence. You may also need higher and higher doses to get the same effects.
Another drawback is getting off of benzodiazepines. It is not an easy process and will require the help of your physician.
Antidepressants
When considering a longer-term medication for anxiety, many doctors prescribe antidepressants. While anxiety is not depression, this class of medication works with your brain and has an effect on the way you control your mood.
There are issues to consider, however. Finding the best antidepressant can take some time, and your doctor needs to help you if and when you decide to stop treatment.
Beta Blockers
You may have heard of beta-blockers as a way to lower blood pressure. Since anxiety symptoms and high blood pressure are similar—rapid heartbeat, trembling, and shaking—you can use beta-blockers for both.
Beta-blockers stop adrenaline from contacting the beta receptors located in your heart. Adrenaline is the hormone that makes your heart beat fast when you are under stress.
A benefit of beta-blockers is that you can take them as needed. If you feel that you’re about to have an anxiety attack, you can take a beta-blocker to help cope with your symptoms.
Like all anti-anxiety medication, beta-blockers won’t cure your anxiety: they focus on relieving the symptoms. They also come with some side effects, such as:
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Headache
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Dizziness
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Fatigue
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Cold hands and feet
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Depression
It’s also important to note that although the FDA has approved beta blockers for use for high blood pressure; they are not approved for use in treating disorders such as anxiety.
Using medication in this way—called “off-labeling”—means you’re taking the medication for a disorder that does not typically appear on the label. It is legal to take the medication for anxiety, but it is simply not approved for it.
Buspirone
For people with generalized anxiety disorder (GAD) who also experience depression, the medication buspirone has been shown to be effective in reducing both anxiety and depressive symptoms [4].
Buspirone takes a few weeks for users to feel its effects, and your symptoms may worsen during this time. The side effects are similar to other anti-anxiety medications: nausea, headaches, and dizziness.
One thing that stands out is that there have been no negative features related to taking this medication over a long period—as long as you use it as directed.
When Is Anxiety Too Much?
As mentioned, anxiety is a normal part of life. You should feel a little anxiety when facing some of life’s more stressful situations. Here are the telltale signs of too much anxiety:
Avoidance
A very clear behavioral sign of anxiety is avoiding circumstances or events—or even certain people—that cause you to feel anxious. If you’re going out of your way to lessen that chance of feeling anxious, it could mean you’re suffering from a social anxiety disorder.
Physical Signs
Some signs of generalized anxiety disorder are fatigue, panic attacks, headaches, issues with your gastrointestinal tract, hyperventilation, increased heart rate, shaking, and sweating. You may also notice that your muscles tense up.
Emotional Signs
Common emotional signs of anxiety include feeling fearful, nervous, or restless. You may also have trouble controlling worry.
Lifestyle Signs
Having difficulty sleeping is a big sign of anxiety. Doctors also report that a general poor quality of life is an indicator. Something else to consider is your diet. If you’ve suddenly changed the amount you eat—more or less than usual—it could be a sign of anxiety.
When Should You Seek Treatment for Anxiety?
Individually, the above signs don’t necessarily mean you have an anxiety disorder. Still, if you suffer from many of the above, it may be time to ask your doctor for some help with your mental health concerns.
There are other indicators that more clearly point to a need for a visit to your primary care provider or a mental health professional. They are:
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Symptoms of depression
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Suicidal thoughts
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Abusing alcohol or drugs
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Anxiety that you can’t control
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A mental or physical health condition caused by anxiety
In these cases, it is advisable to make an appointment to see your doctor right away.
Where To Get Help Online for Anxiety
When anxiety becomes overwhelming, seeking help may be the way to go if you’re wondering, “Why am I always so anxious?” Thankfully, there are excellent online resources that provide support and guidance from the comfort of your home. Here are 3 platforms worth exploring:
1. Online-Therapy.com
Established in 2009, Online-Therapy.com offers a structured approach to anxiety treatment, combining online therapy with interactive exercises and worksheets based on cognitive behavioral therapy (CBT). This can be particularly helpful for those who prefer a more guided and interactive approach to managing their anxiety.
User Feedback
Online-Therapy.com has mixed reviews on Reddit. Some users, like one on r/askatherapist, find the platform non-functional, while others, like sofiaW81, praise its video sessions, interactive tools, and supplementary resources like yoga classes [5].
2. BetterHelp
As one of the largest online therapy platforms, BetterHelp connects you with licensed therapists for personalized support. You can communicate with your therapist via video, phone, or messaging, making it a flexible option for busy schedules. Their broad network of therapists increases the chances of finding a good fit for your specific needs.
User Feedback
BetterHelp generally has positive reviews on Trustpilot, with an average rating of 4.4/5 stars. Users like Taylor Tubbs appreciate the platform’s accessibility and effectiveness in providing mental health care, though finding the right therapist can take time [6].
However, affordability is a concern for some, as highlighted by PamPam, who wished BetterHelp accepted insurance so she could reduce the total cost [7].
3. Teen Counseling
Specifically designed for teenagers between the ages of 13-19, Teen Counseling offers a safe and supportive space for young people struggling with anxiety, depression, or bullying. With parental consent, teens can connect with licensed therapists who specialize in adolescent mental health.
User Feedback
Teen Counseling has mixed feedback on Trustpilot. While some users, like Kelly Baxter, praised the platform for its positive impact on their children and responsive counselors, others, like D Wolf, expressed concerns about the cost and difficulty of canceling subscriptions. D Wolf also highlighted the need for improved customer service and clearer cancellation processes [8] [9].
FAQs
It’s normal to wonder, “Why am I so anxious all the time”, or “Why am I so anxious in the morning?” While anxiety is a unique experience, many people share similar concerns. Let’s explore common anxiety-related questions people ask:
What Is the 3 3 3 Rule for Anxiety?
It is a simple grounding technique to manage anxiety in the moment. All you need to do is look around and name three things you see, then three sounds you hear, and finally, move three body parts (like your fingers, toes, or head). The rule helps shift your focus away from anxious thoughts and back to the present moment.
How Do You Overcome Anxiety?
Overcoming anxiety often involves a multi-faceted approach. It can include lifestyle changes like regular exercise, sufficient sleep, a healthy diet, and stress management techniques such as mindfulness and deep breathing. Supplements such as ashwagandha and magnesium may help with anxiety. Therapy, particularly cognitive behavioral therapy (CBT), can be highly effective in identifying and changing anxious thought patterns. In some cases, medication may also be recommended.
Why Am I So Anxious for No Reason?
Common culprits include underlying medical conditions, hormonal fluctuations, certain medications, or even excessive caffeine intake. It’s also possible that your anxiety stems from deeply rooted thought patterns or past experiences that you may not be consciously aware of.
How To Cope When Feeling Anxious?
When anxiety hits, try these strategies: practice deep breathing exercises, engage in physical activity to release tension, and engage your senses with calming activities like listening to music or taking a warm bath. You can also try a grounding technique like the 3-3-3 rule mentioned earlier. Reaching out to a trusted friend or family member can provide support and reassurance.
What Are the 4 C’s of Anxiety?
Craving, control, catastrophizing, and confirmation. Essentially, the 4 C’s provide a roadmap for understanding and addressing the core components of anxiety, leading to more effective management and long-term improvement.
What Are the 5 W’s for Anxiety?
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What specifically are you anxious about?
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When do you typically experience anxiety?
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Where do you tend to feel anxious?
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Why do you think you are feeling anxious?
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Who can you turn to for support?
They are a framework for a comprehensive analysis of your anxiety. The 5 W’s may help you unlock greater self-awareness, be more effective coping mechanisms, and better manage your anxiety.
What To Drink To Calm Nerves?
While no drink magically eliminates an anxiety attack, some can promote relaxation. Try chamomile tea, warm milk, tart cherry juice, or other non-alcoholic drinks. It’s essential to avoid excessive caffeine and alcohol, as these can worsen anxiety symptoms.
Key Takeaways
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High levels of anxiety are likely the result of external stressors we deal with in daily life.
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Genetics and brain chemistry can also heighten anxiety levels.
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Symptoms of anxiety include panic attacks, rapid heart rate and breathing, sweating, trembling, and poor sleep.
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Lifestyle changes, like diet changes and exercise, can help you deal with anxiety disorders.
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Counseling and medication are other options for sufferers of extreme anxiety disorders.
Conclusion
Getting counseling from a mental health specialist has become much easier in the digital age, with several easily accessible online therapy platforms like Online-Therapy.com. You might also wonder how to help someone with anxiety—it might be as easy as letting them know that online therapy exists or recommending support groups.
If your anxiety is chronic and lifestyle changes are not working, there are medications that can help you deal with the anxiety in your life and improve your mental health.
Best advice? Talk to someone! There’s no reason to deal with anxiety on your own. A good start would be your family physician.
References:
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“Anxiety Disorders.” National Institute of Mental Health, U.S. Department of Health and Human Services, www.nimh.nih.gov/health/topics/anxiety-disorders/.
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“Facts & Statistics: Anxiety and Depression Association of America, ADAA.” Facts & Statistics | Anxiety and Depression Association of America, ADAA, adaa.org/understanding-anxiety/facts-statistics.
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“2016_namcs_web_tables.” Cdc.Gov, https://archive.cdc.gov/#/details?url=https://www.cdc.gov/nchs/data/ahcd/namcs_summary/2016_namcs_web_tables.pdf.
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Sramek, J. J., et al. “Efficacy of Buspirone in Generalized Anxiety Disorder with Coexisting Mild Depressive Symptoms.” The Journal of Clinical Psychiatry, vol. 57, no. 7, 1996, pp. 287–291, https://pubmed.ncbi.nlm.nih.gov/8666569/.
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Sparkle-Ass-Juice. “Is Online-Therapy.Com Good?” Reddit.Com, https://www.reddit.com/r/askatherapist/comments/144pjf0/comment/k9nfgcn/.
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“Taylor Tubbs Gave BetterHelp 4 Stars. Check out the Full Review.” Trustpilot, https://www.trustpilot.com/reviews/6765bc00c031a8cbd6299d84.
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“PamPam Gave BetterHelp 4 Stars. Check out the Full Review.” Trustpilot, https://www.trustpilot.com/reviews/677022500d80e319d313880b.
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“Kelly Baxter Gave Teen Counseling 5 Stars. Check out the Full Review.” Trustpilot, https://www.trustpilot.com/reviews/6759bc6a33549903a2539153.
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“D Wolf Gave Teen Counseling 3 Stars. Check out the Full Review.” Trustpilot, https://www.trustpilot.com/reviews/62ec00768000af4a8854d380.
This article appears in Jan 29 – Feb 4, 2025.
