Anxiety symptoms: how do I know if I have anxiety?
Normal anxiety versus generalised anxiety disorder, mental and physical signs, anxiety among Iranians abroad, treatment and strategies for anxious days.
Butterflies before a job interview, worrying about family far away, a sleepless night before an exam: anxiety is a normal part of life and even helps us prepare for danger. But when worry is with us almost every day, is hard to control and affects our sleep, concentration and relationships, we may be dealing with an anxiety disorder.
Normal anxiety versus an anxiety disorder
Normal anxiety is usually tied to a specific situation and eases once that situation is over. In generalised anxiety disorder (GAD), the worry:
- is present most days for at least six months,
- is about many different things, from work and health to money and family,
- is hard to stop, even when you know it is excessive,
- and affects daily life.
Symptoms of anxiety
Mental and emotional signs
- Constant worry and a sense that "something bad will happen"
- Irritability and getting angry easily
- Difficulty concentrating or your mind "going blank"
Physical signs
- Muscle tension, especially in the neck and shoulders
- Tiring easily
- Restlessness and feeling "on edge"
- Trouble falling asleep or poor-quality sleep
- Racing heart, stomach problems or headaches
Some of these signs, such as a racing heart, can also have a physical cause. If they are new for you, it is worth seeing a doctor as well.
Anxiety among Iranians abroad
For many Iranians living abroad, anxiety has several layers: worries about residency and work, the pressure of rebuilding a life in another language, and constant concern about family and the news from Iran. Following the news non-stop and making calls full of dread can keep the mind's alarm system permanently switched on. The article Anxiety after immigration looks at this in more detail.
How do I know if I have anxiety?
One of the most widely used anxiety screening tools in the world is the seven-question GAD-7, which measures how severe anxiety symptoms have been over the past two weeks. You can take the free GAD-7 anxiety test in under two minutes. Your answers are processed only in your browser, and the result shows whether your symptoms are in the minimal, mild, moderate or severe range. It is not a diagnosis, but it can be a good starting point for deciding whether to seek help.
Treatment for anxiety
Psychotherapy
Cognitive behavioural therapy (CBT) is one of the treatments with the strongest evidence for anxiety disorders. You learn to recognise and question your worries and, instead of avoiding them, gradually face situations that make you anxious. Read more: What is cognitive behavioural therapy?
Medication
In some cases, especially when symptoms are severe, a doctor or psychiatrist may also prescribe medication. Decisions about medication should always be made with a doctor.
A few strategies for anxious days
- Slow breathing: breathe in for four seconds, pause briefly and breathe out for six, for a few minutes.
- Worry time: set aside 15 minutes a day to write your worries down, and "postpone" worries to that time for the rest of the day.
- Limit the news: once or twice a day at set times, not before bed.
- Move your body: walking or regular exercise reduces the physical tension of anxiety.
- Caffeine and alcohol: both can make anxiety and sleeplessness worse.
When to get help
If anxiety has lasted several weeks, disrupts your sleep or work, or makes you avoid important situations, talking to a professional can help. At Emotral you can talk with Persian-speaking therapists. If you are in immediate danger, call your local emergency number or go to the urgent help page.
References
- Spitzer, R. L., Kroenke, K., Williams, J. B. W., & Löwe, B. (2006). A brief measure for assessing generalized anxiety disorder: the GAD-7. Archives of Internal Medicine, 166(10), 1092-1097.
- American Psychiatric Association. (2022). Diagnostic and Statistical Manual of Mental Disorders (5th ed., text rev.; DSM-5-TR).
- National Institute for Health and Care Excellence. (2011, updated 2020). Generalised anxiety disorder and panic disorder in adults: management (NICE guideline CG113).
- World Health Organization. (2023). Anxiety disorders, fact sheet.