Anxiety 
The American Psychological Association (APA) defines anxiety as “an emotion characterized by feelings of tension, worried thoughts and physical changes like increased blood pressure.”
Anxiety is an emotion characterized by feelings of tension, worried thoughts, and physical changes like increased blood pressure. People with anxiety disorders usually have recurring intrusive thoughts or concerns. They may avoid certain situations out of worry.
When an individual faces potentially harmful or worrying triggers, feelings of anxiety are not only normal but necessary for survival.
Since the earliest days of humanity, the approach of predators and incoming danger sets off alarms in the body and allows evasive action. These alarms become noticeable in the form of a raised heartbeat, sweating, and increased sensitivity to surroundings.
Symptoms
While a number of different diagnoses constitute anxiety disorders, the symptoms of generalized anxiety disorder (GAD) will often include the following:
restlessness, and a feeling of being “on-edge”
uncontrollable feelings of worry
increased irritability
concentration difficulties
sleep difficulties, such as problems in falling or staying asleep
Causes
The causes of anxiety disorders are complicated. Many might occur at once, some may lead to others, and some might not lead to an anxiety disorder unless another is present.
Possible causes include:
environmental stressors, such as difficulties at work, relationship problems, or family issues
genetics, as people who have family members with an anxiety disorder, are more likely to experience one themselves
medical factors, such as the symptoms of a different disease, the effects of a medication, or the stress of an intensive surgery or prolonged recovery
brain chemistry, as psychologists define many anxiety disorders as misalignments of hormones and electrical signals in the brain
withdrawal from an illicit substance, the effects of which might intensify the impact of other possible causes
Treatment
Treatments will consist of a combination of psychotherapy, behavioral therapy, and medication.
Self-treatment
In some cases, a person can treat an anxiety disorder at home without clinical supervision. However, this may not be effective for severe or long-term anxiety disorders.
There are several exercises and actions to help a person cope with milder, more focused, or shorter-term anxiety disorders, including:
Stress management: Learning to manage stress can help limit potential triggers. Organize any upcoming pressures and deadlines, compile lists to make daunting tasks more manageable, and commit to taking time off from study or work.
Relaxation techniques: Simple activities can help soothe the mental and physical signs of anxiety. These techniques include meditation, deep breathing exercises, long baths, resting in the dark, and yoga.
Exercises to replace negative thoughts with positive ones: Make a list of the negative thoughts that might be cycling as a result of anxiety, and write down another list next to it containing positive, believable thoughts to replace them. Creating a mental image of successfully facing and conquering a specific fear can also provide benefits if anxiety symptoms relate to a specific cause, such as in a phobia.
Support network: Talk with familiar people who are supportive, such as a family member or friend. Support group services may also be available in the local area and online.
Exercise: Physical exertion can improve self-image and release chemicals in the brain that trigger positive feelings.
Counseling
A standard way of treating anxiety is psychological counseling. This can include cognitive-behavioral therapy (CBT), psychotherapy, or a combination of therapies.
CBT
This type of psychotherapy aims to recognize and change harmful thought patterns that form the foundation of anxious and troublesome feelings. In the process, practitioners of CBT hope to limit distorted thinking and change the way people react to objects or situations that trigger anxiety.
For example, a psychotherapist providing CBT for panic disorder will try to reinforce the fact that panic attacks are not really heart attacks. Exposure to fears and triggers can be a part of CBT. This encourages people to confront their fears and helps reduce sensitivity to their usual triggers of anxiety.
Prevention
There are ways to reduce the risk of anxiety disorders. Remember that anxious feelings are a natural factor of daily life, and experiencing them does not always indicate the presence of a mental health disorder.
Take the following steps to help moderate anxious emotions:
Reduce intake of caffeine, tea, cola, and chocolate.
Before using over-the-counter (OTC) or herbal remedies, check with a doctor or pharmacist for any chemicals that may make anxiety symptoms worse.
Maintain a healthy diet.
Keep a regular sleep pattern.
Avoid alcohol, cannabis, and other recreational drugs.
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