Symptoms and causes of anxiety

Understanding anxiety

Anxiety is a natural response to a stressful situation. When you face something difficult, new or uncertain, it’s normal to feel nervous or worried. These feelings usually pass once the situation does.

Anxiety can become a problem when those feelings stick around, show up without an obvious reason, or feel bigger than the situation calls for. When anxiety starts to interfere with work, study, relationships, sleep or the things you enjoy, it may be more than everyday stress, and it could be a sign of an anxiety condition.

Anxiety symptoms

Anxiety affects your mind and your body, and it looks different from person to person. You won’t necessarily have all of these symptoms, and they can range from mild to severe.

Thoughts and feelings

You might feel nervous, worried, or have a general sense of dread. Some people feel self-conscious, like others are watching or judging them. You might have repetitive thoughts you can’t switch off. Some people worry about the feeling of anxiety itself.

When you have feelings of anxiety, it can be hard to concentrate, relax or make decisions. You might start avoiding situations that trigger those feelings.

Physical symptoms

Physical symptoms of anxiety can include a racing heart, sweating, trembling, and rapid or shallow breathing. You might feel dizzy or lightheaded, restless or tense, or have an upset stomach or nausea. Anxiety can also make it hard to fall asleep, and over time it can leave you feeling tired and run down.

Types of anxiety disorders

Around 17% of Australians experienced an anxiety disorder in a 12-month period, making it the most common group of mental health conditions.[1]

If your anxiety is severe, persistent, long-lasting and affecting your life, it may be diagnosed as an anxiety disorder. According to the Australian Psychological Society[2], the main types of disorders are:

• Generalised anxiety disorder (GAD) – persistent and excessive worry about daily situations including family, work, finances and health. The worry is difficult to control and has an impact on daily life and relationships.
• Panic disorder – experiencing repeated and unexpected panic attacks. A panic attack is a sudden overwhelming fear and anxiety along with physical symptoms like a pounding heart, chest tightness or rapid breathing. Panic attacks can develop quickly and without warning.
• Social anxiety disorder – severe fear of social situations, where the person worries about being judged, watched or embarrassed in front of others. The fear is out of proportion to the actual threat. It can lead people to avoid social situations, resulting in isolation and loneliness.
• Phobias – intense fear of a specific object, situation or activity that is out of proportion to the actual risk. Common examples include fears of flying, injections, or certain animals.
• Agoraphobia – intense anxiety in two or more situations and places where the person feels it would be difficult for them to get out quickly or get help if needed. This fear is out of proportion to the actual danger present. This may include using public transport, being in enclosed places, standing in a line, being in a crowd, or being outside of the home alone.

If you are concerned that your anxiety is negatively impacting your wellbeing, thinking and physical health, speak to your GP or a mental health professional.

What are the causes of anxiety?

There’s rarely a single cause. Anxiety usually develops from a mix of factors, and the combination is different for everyone. Common risk factors include:

• Current events and situations: Stressful events in your life can cause anxiety. These may include unemployment, study or work stress, relationship issues, financial stress, housing insecurity, loneliness, grieving, and experiencing trauma or abuse.
• Past experiences: Growing up in an unstable or unsupportive home, or experiences like trauma, bullying, or constant criticism, may lead to feelings of anxiety.
• Patterns of thinking: Persistent negative thought patterns, anticipating the worst, and difficulty accepting uncertainty can be linked to anxiety.
• Mental health: Anxiety often occurs alongside other mental health conditions, such as depression.
• Physical health: A serious health issue or a chronic illness can cause significant worry and anxiety.

Please note that we all respond to stress differently. What may cause one person to experience anxiety may not impact another person at all.

When to seek help for anxiety

You should consider reaching out to a health professional if any of the following feels familiar:

• Your worry is strong or lasts a long time.
• Your fears feel bigger than the situation that triggered them.
• You’re avoiding situations that might make you anxious.
• Your worries are distressing or hard to control.
• The anxiety continues after the stressful event has passed.
• It’s getting in the way of relationships, work, or the things you enjoy.

All types of anxiety are treatable and getting help early can make a real difference.

Managing anxiety

If your anxiety is impacting your life, you should reach out to your GP. They can talk through what you’re experiencing, discuss treatment options, and refer you to a psychologist or other mental health professional. You can also ask your GP about a Mental Health Treatment Plan, which gives you access to subsidised sessions with mental health professionals through Medicare.

If you are already seeing a mental health professional such as a psychologist or psychiatrist, make an appointment to let them know how you have been feeling.

You can also call Suicide Call Back Service on 1300 659 467 to speak to a counsellor.

Alongside professional support, here are some everyday strategies that can help you manage anxiety:

• Challenge anxious thoughts and put things into perspective: Anxiety tends to jump to the worst-case scenario. When that happens, try questioning the thought. How likely is it, really? How have you coped with similar worries before?
• Positive self-talk: We’re often harder on ourselves than we’d ever be on a friend. Instead of “I can’t handle this”, try something like “I’ve got a lot on, and I’m doing my best.”
• Write down your worries: Putting worries on paper, or in your phone’s notes app, can help to stop them going round and round, and make sense of what you’re feeling.
• Box breathing: Breathing exercises can help settle your body and mind. To try box breathing, breathe in through your nose for four counts, hold for four, breathe out through your mouth for four, and hold for four. Repeat for a few rounds, picturing each side of a square as you go.
• Grounding exercises: A grounding exercise can help to calm and take your focus off the worry. You can try the five senses exercise: Look around and name five things you can see, four you can hear, three you can feel, two you can smell, and one you can taste.
• Look after yourself: Exercise, balanced meals, and good sleep habits can help support you to manage your anxiety.

If you’re struggling to cope, call 1300 659 467 to speak to one of our Suicide Call Back Service counsellors. You can also click the chat button on the right for online counselling. Our service is free and available 24/7.

If it is an emergency, please call 000.

References

[1] Australian Bureau of Statistics – National Study of Mental Health and Wellbeing, 2020-2022. https://www.abs.gov.au/statistics/health/mental-health/national-study-mental-health-and-wellbeing/latest-release

[2] Australian Psychological Society – Anxiety disorders https://psychology.org.au/for-the-public/psychology-topics/anxiety.