How do I know If I have an anxiety disorder?

The difference between anxiety and anxiety disorders

• Anxiety can be triggered by an event, while anxiety disorders are unprovoked.
• Anxiety disappears with the end of the event, while anxiety disorders may get progressively worse over time.
• Anxiety will make people more concerned, while anxiety disorders can seriously affect normal life and work.

We all experience anxiety, for example, before speaking in front of a crowd. This is the time when anxiety makes people more focused and attentive. And, the anxiety will end with the end of the speech. In contrast, with anxiety disorders, the anxiety can appear for no reason and will not go away with time, in fact it will often get worse with time. Severe anxiety disorders can seriously affect normal life and work.

If you feel that anxiety is having a negative impact on your life, you should seek advice from your doctor.

Symptoms of anxiety disorders

Emotional symptoms

The person feels that they are having a nervous, anxious, fearful, scary, worrying internal experience. What are you afraid of? Some people may name the object of their fear, while others may not be able to say exactly what they are afraid of––they just feel afraid.

Physical symptoms

Nervous people are often accompanied by overactive symptoms of autonomic nerve function, such as panic, shortness of breath, dry mouth, sweating, trembling, and flushing. Sometimes, in severe cases, they also have a sense of near death––they feel like they are going to die––while others may also feel out of control.

Anxiety Disorder Test

Anxiety Self-assessment Scale (SAS)

The SAS uses a 4-point scale to assess the frequency of symptoms as defined by the following time criteria: “1” no or very little time: “2” some time: “3” considerable time; “4” most or all of the time. A lot of the time; “4” most or all of the time.

Please note: This self-assessment is for personal use. If anxiety is making you miserable or affecting your life or work, you should speak to your doctor.

1. I feel nervous and anxious more easily than usual (anxious) 1 2 3 4

2. I feel scared for no reason (fear) 1 2 3 4

3. I get easily upset or feel frightened (panic) 1 2 3 4

4. I think I may be going crazy (feeling of madness) 1 2 3 4

5. I think everything is fine, and no misfortune will happen (misfortune premonition) 1 2 3 4

6. My hands and feet are shaking (trembling hands and feet) 1 2 3 4

7. I am distressed by headaches, neck pain, and back pain (somatic pain) 1 2 3 4

8. I feel weak and fatigued (weakness) 1 2 3 4

9. I feel calm and can easily sit quietly (but meditation is not possible) 1 2 3 4

10. I feel my heart beating fast (palpitations) 1 2 3 4

11. I am distressed and feel dizzy (dizziness) 1 2 3 4

12. I have fainted, or felt like I was going to faint (feeling faint) 1 2 3 4

13. I breathe out and in easily (difficulty breathing) 1 2 3 4

14. I have numbness and tingling in my hands and feet (tingling in hands and feet) 1 2 3 4

15. I suffer from stomach pain and indigestion (stomach pain or indigestion) 1 2 3 4

16. I often have to urinate (frequent urination) 1 2 3 4

17. My hands are often dry and warm (sweaty) 1 2 3 4

18. I feel heat in my face (facial flushing) 1 2 3 4

19. I fall asleep easily and sleep well through the night (sleep disorder) 1 2 3 4

20. I have nightmares (bad dreams) 1 2 3 4

The total score is obtained by adding the scores of each item and multiplying the total score by 1.25, rounded to the nearest whole number to obtain the standard score. The cut-off value for the anxiety test is 50, and the higher the score, the more pronounced the tendency to anxiety.

50-59 points: mild anxiety

60-69 points: moderate anxiety

More than 69 points: severe anxiety

Regardless of your score in the self-assessment, if you feel that anxiety is negatively affecting your life, you should speak to your doctor.

Causes of anxiety disorders

The causes are still unclear and may be related to genetic factors, personality traits, cognitive processes, adverse life events, biochemical conditions, and somatic disorders.

Small tips to relieve anxiety disorders

Practice meditation.

Studies have shown that meditation can be helpful for people with depression and anxiety. Meditation exercises the mind, helping you to identify negative and unhelpful thoughts, and so prevents you from taking these thoughts as fact.

Positive self-suggestion.

When you have anxiety, give yourself some strong self-suggestion, such as “I can do it,” “I will be able to succeed,” and so on. Positive self-suggestion, not only increases self-confidence but also helps to overcome anxiety.

Listen to music.

When something makes you feel restless and irritable, you can quietly listen to music, which can help people relax.

Physical activity.

Set up an exercise routine to follow most of the week or throughout the day, which can help reduce stress and anxiety. If you are usually sedentary, start with a few gentle movements and then gradually add more activities.

Avoid alcohol and recreational drugs.

Using alcohol or drugs can cause or increase your feelings of anxiety. If you are unable to quit, see a doctor or seek help from a support group.

Stop smoking and reduce or stop drinking caffeinated beverages.

Nicotine in cigarettes and caffeinated beverages (such as coffee, tea, and energy drinks) can exacerbate anxiety.

Get enough sleep.

Lack of sleep can increase feelings of restlessness and anxiety. If you are unable to sleep, consult your doctor.

Stick to a healthy diet.

Eat plenty of fruits, vegetables, whole grains, and lean proteins such as beans, peas and lentils.