Is It an Anxiety Disorder or Just Life in 2020?

While anxiety and fear are two different things , constantly dealing with fear of uncertainty is something that many people experience with anxiety on a regular basis. And over the past six months – against the backdrop of a global pandemic – almost nothing has been certain. It makes sense that we worry about whether we or our loved ones will get sick, but the uncertainty extends far beyond that, including questions about our work, what to do in the coming school year, and when (or whether) we can. see older relatives in person again.

For people like me who have been diagnosed with anxiety disorder, the pandemic has given us a new dose of negative thinking patterns and new ways to “catastrophize” everything. Of course, there is no “bright side” to all this, but I have wondered several times how difficult it must be for people who usually do not live their lives under the crushing weight of anxiety. If this is all new to them, how can they tell the difference between the usual old pandemic anxiety and what might be a disorder? We spoke to several mental health experts about this and here’s what we learned.

What is anxiety?

The fact that you are dealing with anxiety – even on a semi-regular basis – does not necessarily mean that you have an anxiety disorder. In fact, anxiety is a completely normal human emotion, and it even has some benefits, says Dr. Pavan Madan , a community psychiatrist. “In a dangerous situation, it keeps us on alert from threats and can save our lives,” he explains. “In an important situation, such as a job interview, it allows us to understand the magnitude of the problem and helps us prepare to do our best. This is all “normal” and productive anxiety. “

So what exactly do we mean when we talk about anxiety? One definition by the American Psychological Association notes that anxiety “is an emotion characterized by feelings of tension, anxious thoughts, and physical changes such as high blood pressure.” But, as noted by the experts we spoke with, there is a difference between experiencing the emotion of anxiety and anxiety disorder .

When does anxiety develop into anxiety disorder?

In some cases, anxiety can cross the line between just an emotion that everyone experiences and a disorder that may require some form of treatment. But where is this line? According to Dr. Alex Dimitriu , a psychiatrist, everyone has an “initial” level of anxiety – a certain amount that they constantly feel – as well as “bursts” of anxiety caused by events or other stressors.

“Think of it as a plateau with mountain peaks,” he tells Lifehacker. “In my experience, the higher the plateau, the higher the bursts will be and the easier it will be to cause them. In other words, the higher the daily baseline, the more intense and frequent the event-triggered spikes. ” Dimitriou says analyzing our own baseline levels of anxiety can help us determine if we have crossed into upset territory.

Madan says this difference occurs when your anxiety becomes so intense that it interferes with your daily life. But then again, if you have a low baseline level of anxiety that suddenly flares up, it may seem like it is really getting in the way of your life.

According to Dr. Mo Gelbart, a psychologist and director of development practice in Community Psychiatry, some potential signs that you may be dealing with an anxiety disorder include:

• Thoughts become so exciting that they prevent you from doing your best.
• These thoughts become obsessive and you cannot ignore them.
• This behavior becomes compulsive and you cannot refuse.

Dimitriu says paying attention to symptoms – both physical and psychological – can also help. These can include feelings of tension, irritability, fatigue, catastrophic conditions, and sleep disturbances. If it comes to the point that you are experiencing certain symptoms more often than not for at least six months, Dimitriu says it might be time to talk to a professional.

What role does our current reality play in all of this?

We live in times of intense stress, so Dimitriou says it’s important to remember that everyone’s anxiety heightens and people get more and more depressed, but most people will feel better as the situation improves. Again, he suggests that you figure out your underlying anxiety in order to determine the severity of your current situation. Looking back at your history of anxiety and reactivity, and the situations that triggered you, you can find clues.

“People who have always been easily aroused are likely to remain anxious even after the current stressors begin to diminish,” explains Dimitriu. “This does not mean that they will always be in a state of anxiety, rather, they are easily provoked by events, and the current events are quite significant. There will always be something to worry about – the degree to which we react and go astray is variable. ”

What are some ways you can relieve anxiety?

If you’ve already been diagnosed with an anxiety disorder and are working with a mental health professional, then you probably already know what is best for you. But if this is your first time dealing with anxiety, there are several coping mechanisms that can be helpful. Unfortunately, there is no instant cure for any level of anxiety, so expert recommendations are the usual stress reduction methods you’ve probably heard before. (But that doesn’t mean they’re not worth it right now!)

For example, Dimitriou suggests using meditation as a way to calm our thoughts, noting that most people are terrible meditators when they first start, so you must accept the fact that the practice is like a muscle that needs to be gradually strengthened. ( Meditation doesn’t work for everyone , though, so consider starting with a guided session.) He also recommends sticking to a regular sleep schedule and getting eight hours each night, vigorous exercise (such as when you definitely need to shower), spending more time outdoors and being aware of what media you consume, and avoid potential triggers.

There are also some basic behaviors and understandings that can help you deal with anxiety, Gelbhart says, including:

• Learn to control what you can and let go of what you cannot control.
• Learn to live in the here and now, instead of looking to the future and unnecessarily catastrophic. This includes changing your “what if” feelings to “what is” statements.
• Avoid caffeine, nicotine, and combinations of both.

If it comes to the point where you think you are experiencing serious anxiety – or are still unsure about it – experts recommend making an appointment with a mental health professional who can assess your situation and suggest possible treatment options.