The Symptoms and Experience of Anxiety
“Anxiety is not who you are. Anxiety is what you experience.”
- Dr. Kelly Vincent
What exactly is anxiety?
Anxiety is a natural human response to stress, fear, or anticipation of a future event or outcome. It is characterized by feelings of unease, worry, and nervousness. While occasional anxiety is a normal part of life, persistent and overwhelming anxiety can lead to significant distress and interfere with daily activities. Think of anxiety as an exasperated stress response (more on this below). Anxiety disorders are a group of mental health conditions that involve excessive anxiety and can manifest in various forms, such as generalized anxiety disorder, panic disorder, and social anxiety disorder.
Nervous System-Informed Lens
When we think of anxiety from a physiological lens, we must highlight how the nervous system plays a critical role. Anxiety, from a nervous system-informed lens, can be understood as an exaggerated response of the sympathetic nervous system to perceived threats or stressors. When the brain perceives a potential danger, it triggers the release of stress hormones like cortisol and adrenaline, preparing the body for "fight or flight." In individuals with anxiety, this response can become dysregulated, leading to chronic activation of the sympathetic nervous system and elevated stress hormone levels. This persistent state of arousal can result in physical symptoms such as increased heart rate, rapid breathing, muscle tension, and a heightened sense of alertness. Over time, this can negatively impact overall well-being, leading to fatigue, irritability, and difficulty concentrating. Understanding anxiety through the lens of the nervous system highlights the physiological basis of this common mental health condition and underscores the importance of holistic interventions that address both the mind and body for effective treatment.
When it comes to diagnosing an anxiety disorder, licensed mental health professionals follow the DSM-V (Diagnostic Statical Manual). An individual must meet criteria in order to be diagnosed with an anxiety disorder. Something important to note, here at Nourished Wellness Group, we refrain from labeling our clients. A diagnosis is just a helpful tool that shapes and develops our holistic treatment plans. Let’s explore what exactly goes into meeting the criteria for Generalized Anxiety Disorder.
DSM-V Symptoms of Generalized Anxiety Disorder
Generalized Anxiety Disorder (GAD) is characterized by excessive anxiety and worry about various events or activities. According to the DSM-V, the following symptoms must be present for at least 6 months to diagnose GAD:
1. Excessive Anxiety and Worry: The individual experiences excessive anxiety and worry about a variety of events or activities, often expecting the worst even when there is no apparent reason for concern.
2. Difficulty Controlling Worry: The person finds it challenging to control the worry and may feel a sense of being overwhelmed by their anxiety.
3. Physical Symptoms: GAD often involves physical symptoms such as restlessness, feeling on edge, fatigue, irritability, muscle tension, and sleep disturbances.
4. Associated Cognitive Symptoms: There may be cognitive symptoms such as difficulty concentrating, the mind going blank, or an inability to relax.
5. Associated Psychological Symptoms: GAD can be associated with symptoms of irritability, feeling on edge, or a pervasive feeling of apprehension.
6. Impact on Functioning: The anxiety, worry, and physical symptoms cause clinically significant distress or impairment in social, occupational, or other important areas of functioning.
To arrive at this diagnosis, as trained mental health professionals, we first complete a comprehensive evaluation of the individual's symptoms and history and look at the WHOLE person.
Additional Symptoms of Anxiety
It is important to know there can be many ways anxiety may manifest for someone. It is key to become curious about our experience so that we better understand how WE experience stress and anxiety. I wanted to mention a few other symptoms that may be in fact rooted in an anxious experience.
Constant sense of urgency
Canceling plans last minute
Always on the go
Avoidance as a primary coping strategy
Excessive venting
Over or under-eating
Biting nails
Perfectionism
Stomach issues
Chest pain
Difficulty breathing
Ask yourself, when I experience stress and anxiety, what happens in my mind and body?
A Holistic Approach to Treating Anxiety
At Nourished Wellness Group, we believe in taking a holistic approach to treating anxiety, addressing the individual as a whole rather than just treating the symptoms. This approach focuses on integrating the mind, body, and spirit to promote overall well-being and long-term management of anxiety.
Mind: Cognitive-behavioral therapy (CBT) is often utilized to help individuals identify and reframe negative thought patterns that contribute to anxiety. Mindfulness and meditation techniques are also valuable tools to help individuals stay grounded and present, reducing the impact of anxiety-inducing thoughts. This would be considered a top-down approach to treating anxiety, where we are focused on the negative core beliefs, negative thinking patterns, and cognitive coping strategies.
Body: When it comes to integrating the body, here at Nourished, we focus on a few specific approaches. We first educate our clients about their nervous system so that they understand what is going on INSIDE the body when under stress. We also work to incorporate somatic therapy techniques to help build somatic awareness and regulation skills. We then interweave adaptive coping strategies to help adjust and fine-tune lifestyle choices. For example, physical activity is crucial in managing anxiety, as it helps reduce stress and encourages the production of endorphins, the body's natural mood lifters. A well-balanced diet, rich in nutrients and low in processed foods, can also support overall mental health and decrease anxiety symptoms. Additionally, certain supplements, such as magnesium and omega-3 fatty acids, have been shown to help ease anxiety.
Spirit: Connecting with one's inner self and finding a sense of purpose and connection through practices such as value exploration, yoga, tai chi, or journaling can be immensely beneficial. Cultivating healthy relationships, engaging in hobbies, or exploring nature can also provide a sense of fulfillment and reduce anxiety levels.
How to Get Support
We at Nourished Wellness Group believe that a holistic approach to treating anxiety not only assists in alleviating symptoms but also empowers individuals to take an active role in their own well-being. By addressing the interconnected aspects of the mind, body, and spirit, we aim to provide comprehensive support for individuals dealing with anxiety, promoting lasting and meaningful change in their lives. Due to your nervous system working overtime when feeling anxious, the entire body is impacted. It is critical to look at ALL aspects of yourself to understand what it may need and how best to support it.
If you are in the state of California and looking for more support, please do not hesitate to reach out! We’d love to support you!
About me;
Hi! I’m Dr. Kelly Vincent, Licensed Psychologist and owner of Nourished Wellness Group (CA PSY30672). My area of expertise and specialty focuses on working with women struggling with anxiety, high “functioning” anxiety, burnout, nervous system dysregulation, imposter syndrome, low self-esteem and trauma. I’m passionate about the mind-body connection, thus I integrate the body in my work through EMDR, yoga, somatic experiencing, and walking. If you are looking for more 1:1 work, please feel free to reach out to us. We’d love to talk with you more about your individual need and to explore if we’d be a fit, click here!
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