Below is a 1,000-word Real Clear Psych (RCP) article on Anxiety. The content is based on trustworthy sources, including the National Institute of Mental Health (NIMH), and written in supportive, clear, plain language.

Anxiety

A guide to understanding, managing, and living well with worry

What Is Anxiety?

Anxiety is a normal human emotion. Everyone feels nervous or afraid sometimes. It’s your brain’s way of warning you about danger or helping you get ready for a challenge. But when anxiety doesn’t go away, gets too big, or shows up when there’s no real danger, it can become a problem.

When anxiety starts to interfere with your daily life, it may be part of an anxiety disorder.

Anxiety disorders are among the most common mental health conditions. They affect children, teens, and adults. The good news is, they are treatable, and many people feel better with the right support.

Signs and Symptoms

Anxiety can affect your body, your mind, and your behavior. Everyone experiences it differently, but here are some common signs.

Emotional Symptoms

  • Feeling nervous, worried, or on edge
  • Fear that something bad is about to happen
  • Feeling overwhelmed or panicky
  • Trouble calming down
  • A strong need to avoid certain situations

Physical Symptoms

  • Racing heart
  • Sweating
  • Muscle tension
  • Headaches or stomachaches
  • Shakiness or feeling faint
  • Trouble sleeping

Mental and Behavioral Changes

  • Overthinking or obsessing over worst-case scenarios
  • Trouble focusing
  • Avoiding people, places, or situations
  • Needing constant reassurance
  • Feeling restless or keyed up

In children, anxiety might look like:

  • Frequent stomachaches or headaches
  • Refusing to go to school
  • Trouble sleeping alone
  • Clinginess
  • Tantrums or irritability

Anxiety disorders come in many forms. These include:

  • Generalized Anxiety Disorder (GAD)
  • Social Anxiety Disorder
  • Panic Disorder
  • Specific Phobias
  • Separation Anxiety (mostly in children)
  • Selective Mutism (in children)

Each type has its own signs, but all involve excessive fear or worry that’s hard to control.

Causes and Risk Factors

There’s no single reason why someone develops anxiety. It’s usually a combination of genetics, brain chemistry, life experiences, and personality.

Common Risk Factors

  • Family history: Anxiety can run in families.
  • Brain chemistry: Differences in how your brain handles certain chemicals (like serotonin) can play a role.
  • Personality traits: Some people are naturally more sensitive, cautious, or perfectionistic.
  • Life events: Trauma, abuse, bullying, illness, or stressful changes can trigger anxiety.
  • Other health conditions: Chronic illness, ADHD, or depression can increase anxiety.

Sometimes anxiety seems to come out of nowhere. Other times, it clearly follows a difficult experience. Either way, it is real and valid, and not your fault.

Diagnosis

To find out if anxiety is more than temporary stress, a mental health provider can perform an assessment. This usually includes:

  • A conversation about your symptoms
  • Questions about your medical and mental health history
  • Rule-outs for other medical conditions
  • Screening tools or checklists

To be diagnosed with an anxiety disorder, your worry must:

  • Happen most days for at least several weeks
  • Feel hard to control
  • Get in the way of your daily life, school, work, or relationships

A diagnosis is not a label—it’s a tool to get the right kind of help.

Co-Occurring Conditions

Anxiety often shows up alongside other conditions. This doesn’t mean something is “wrong with you.” It simply helps guide treatment.

Common co-occurring conditions include:

  • Depression
  • Attention-Deficit/Hyperactivity Disorder (ADHD)
  • Obsessive-Compulsive Disorder (OCD)
  • Eating disorders
  • Substance use issues
  • Chronic pain or illness

It’s important to treat the whole picture. Anxiety is manageable, especially when other needs are addressed too.

Treatment Options

Anxiety is highly treatable. Many people improve with therapy, medication, or both. Your treatment should be tailored to your needs, preferences, and symptoms.

Therapy

Cognitive Behavioral Therapy (CBT) is one of the most effective therapies for anxiety. It helps you:

  • Identify and change negative thinking patterns
  • Learn new ways to face fears
  • Practice coping strategies

Other therapy options include:

  • Exposure therapy: Gently facing fears in a safe, supportive way
  • Mindfulness-based therapy: Focusing on the present to reduce racing thoughts
  • Acceptance and Commitment Therapy (ACT): Helping you live by your values even when anxious

For children, play therapy or family therapy may also help.

Medication

Medications can support therapy by lowering symptoms. Common options include:

  • SSRIs (like sertraline or fluoxetine): Often used for long-term anxiety treatment
  • SNRIs (like venlafaxine): Another group that helps with both anxiety and depression
  • Benzodiazepines: Short-term use only, for severe panic or acute stress
  • Beta-blockers: Sometimes used for performance or situational anxiety

Only a doctor or psychiatrist can prescribe medication. Always discuss risks and benefits.

Self-Care and Coping Strategies

While therapy and medication are helpful, daily habits can also reduce anxiety and build resilience.

  • Practice deep breathing: Inhale for 4 counts, hold for 4, exhale for 4
  • Get regular movement: Walk, stretch, or do gentle exercise
  • Limit caffeine and alcohol: These can increase anxiety symptoms
  • Stick to a sleep routine: Go to bed and wake up at the same time
  • Write things down: Journaling can help you make sense of your thoughts
  • Practice “thought checking”: Ask yourself, “Is this fear realistic? What evidence do I have?”
  • Connect with others: Talk to a trusted friend or join a support group
  • Unplug sometimes: Too much news or social media can make anxiety worse
  • Engage in calming activities: Art, music, nature, or spiritual practices

Even small steps make a difference. The goal is not to erase anxiety, but to manage it with confidence and care.

Supporting Someone with Anxiety

If someone you care about struggles with anxiety, your support matters.

Here’s how to help:

  • Listen without judging or fixing
  • Be patient—recovery takes time
  • Avoid saying “Just relax” or “Don’t worry”—these phrases can feel invalidating
  • Help them make a plan—not in the heat of panic, but during calm moments
  • Encourage small wins—celebrate progress
  • Respect their limits—don’t pressure or force exposure

You don’t need to be a therapist to be supportive. Just being present and kind can go a long way.

Hope and Recovery

Anxiety can feel big, but it doesn’t have to run your life. With the right support, people with anxiety can:

  • Go to school or work
  • Have strong relationships
  • Travel, speak, and lead
  • Feel joy, peace, and confidence again

Recovery looks different for everyone. It’s not about being “fearless”—it’s about learning to live fully even when fear shows up.

You are not weak. You are not broken. You are someone facing a hard feeling—and learning how to move through it.

Resources

If you or someone you love is struggling with anxiety, here are places to find support:

  • National Institute of Mental Health (NIMH): www.nimh.nih.gov
  • Anxiety and Depression Association of America (ADAA): www.adaa.org
  • Mental Health America: www.mhanational.org
  • Crisis Text Line: Text HOME to 741741
  • 988 Suicide & Crisis Lifeline: Call or text 988

You’re not alone. Help is real—and healing is possible.

This article is for educational purposes and should not replace medical advice. Always consult a licensed professional for diagnosis and treatment.