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Everyone feels anxious sometimes. A racing heart before a job interview or worry about a sick family member is a normal human response. It becomes a problem when the worry is intense, hard to switch off and starts to shape your life.

This guide explains common anxiety symptoms, the main types of anxiety disorders and the treatments that research supports, so you know when and where to get help.

When does anxiety become a problem?

Anxiety is your body’s alarm system. It prepares you to deal with danger by speeding up your heart and breathing and sharpening your focus. In short bursts, this is useful.

An anxiety disorder is more than feeling stressed or nervous. The worry or fear is stronger than the situation calls for, it lasts for weeks or months, and it gets in the way of work, study, relationships or daily tasks.

Anxiety disorders are common. The آسٹریلین بیورو آف اسٹیٹسٹکس National Study of Mental Health and Wellbeing (2020 to 2022) found that 17.2% of Australians aged 16 to 85 had an anxiety disorder in the previous 12 months. The rate was higher for females (21.1%) than males (13.3%).

یہ مضمون عمومی معلومات کے لیے ہے۔ براہِ کرم اپنی صورتِ حال کے بارے میں کسی اہل صحت کے ماہر سے مشورہ کریں۔.

Common anxiety symptoms

Anxiety shows up in the body, the mind and in what you do. ہیلتھ ڈائریکٹ and Beyond Blue describe signs such as these.

In your body

• a racing or pounding heart
• shortness of breath or a tight chest
• dizziness, sweating or trembling
• an upset stomach or nausea
• tense muscles, tiredness and trouble sleeping

In your thoughts

• worry that is hard to control
• a feeling that something bad is about to happen
• trouble concentrating, or your mind going blank
• expecting the worst, or going over and over the same worries

In what you do

• avoiding places, people or tasks that trigger anxiety
• seeking lots of reassurance
• checking things repeatedly
• putting off decisions or tasks

Avoidance deserves special attention. It brings short-term relief, but over time it teaches your brain that the situation really was dangerous. This keeps the anxiety going and can make your world smaller.

Types of anxiety disorders

• Generalised anxiety disorder (GAD): ongoing worry about many everyday things, such as health, work or money.
• Social anxiety disorder: strong fear of being judged or embarrassed, so social situations are avoided or endured with distress.
• Panic disorder: repeated, sudden panic attacks and worry about having more.
• Agoraphobia: avoiding places where it might feel hard to escape or get help.
• Specific phobias: intense fear of a particular thing or situation, such as heights, needles or flying.

Obsessive-compulsive disorder (OCD) and post-traumatic stress disorder (PTSD) are closely related and share some features. The ABS found social phobia was the most common single anxiety disorder, affecting 7.3% of people aged 16 to 85 in a 12-month period.

Anxiety also often occurs with other conditions, including depression, ADHD and autism. Sometimes symptoms overlap, which is why a careful assessment matters.

How anxiety is assessed

There is no blood test or scan for anxiety. Instead, a GP, psychologist or psychiatrist talks with you about your symptoms, how long they have been present and how they affect your life. They may ask you to fill in short questionnaires.

At a first psychology session, you can expect questions about:

• what triggers your anxiety and what you do when it happens
• your sleep, mood, health, alcohol and other drug use
• your work, study, relationships and supports
• what you would like to be different

This helps your practitioner understand what type of anxiety you have and whether anything else, such as depression, trauma or ADHD, is also involved. Together you then agree on a plan. It is fine to ask questions about the approach, how many sessions might be needed and how you will know it is working.

Treatments that work

Cognitive behaviour therapy (CBT)

CBT is a structured talking therapy. It helps you notice anxious thinking patterns, test them against the evidence and change the behaviours that keep anxiety going. A 2018 meta-analysis of 41 placebo-controlled trials found CBT was more effective than placebo for anxiety-related disorders, with benefits for mood and quality of life too.

Exposure therapy

Exposure is a key part of CBT for many anxiety problems. With your therapist, you face feared situations gradually and safely, starting small. Over time, your brain learns that you can cope and the fear fades. In the same meta-analysis, treatments that mainly used exposure tended to have larger effects.

Other psychological approaches

Psychologists may also draw on approaches such as acceptance and commitment therapy (ACT), which focuses on making room for difficult feelings while doing what matters to you, and mindfulness-based strategies. Your practitioner can explain which approach suits your situation.

دوائی

Some people benefit from medication, most often certain antidepressants. Medication can be used on its own or with therapy. Your GP or a psychiatrist can talk through the benefits, side effects and how long to take it.

Telehealth and online programs

You do not have to attend in person to get good care. A 2023 meta-analysis of 31 trials found that therapist-supported online CBT had similar effects to face-to-face CBT across a range of conditions, including anxiety. Telehealth sessions by video are another option.

Things you can do today

• Move your body most days. Regular exercise can reduce physical tension.
• Cut back on caffeine and alcohol, which can worsen anxiety and sleep.
• Try slow breathing: breathe in gently through your nose, then breathe out slowly for a little longer.
• Keep a regular sleep routine.
• Notice when you avoid something, and try one small step toward it.

If someone you care about is anxious

Listen without rushing to fix things, and let them know their feelings make sense. Gently encourage small steps rather than doing everything for them, as this can keep avoidance going. Offer to help them find a GP or psychologist, and look after your own wellbeing too.

See your GP or a psychologist if anxiety is affecting your daily life, if you have panic attacks, or if self-help is not enough. A GP can also check for physical causes, such as thyroid problems or side effects of medicines.

اگر آپ خطرے میں ہیں تو 000 پر کال کریں۔ 24 گھنٹے بحران کی معاونت کے لیے لائف لائن کو 13 11 14 پر کال کریں۔.

Invictus Health کیسے مدد کر سکتا ہے

Our psychologists offer anxiety and stress counselling using evidence-based approaches such as CBT. Sessions are available in person at our Preston clinic in Melbourne or by telehealth anywhere in Australia, and you can book without a referral.

If you are not sure whether you are dealing with anxiety, ADHD or both, our article on how clinicians tell ADHD and anxiety apart may help. For costs and rebate information, see our فیس اور ریبیٹس کا صفحہ.