What Is Anxiety: Causes and Symptoms

Anxiety is a natural response of the body to threat or uncertainty

Anxiety
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In moderate forms, it helps us mobilize: pass an exam, deliver a presentation, or notice danger in time. But when anxiety becomes frequent, excessive, and disrupts life, it may indicate an anxiety disorder — a group of conditions now considered among the most common mental health issues worldwide. According to WHO, in 2019 around 301 million people lived with anxiety disorders; in the first year of the COVID-19 pandemic, global prevalence of anxiety and depression rose by about 25%.

Sometimes anxiety appears suddenly: a person is riding the subway and suddenly feels their heart racing, sweating, and a wave of fear. They get off at the nearest station and struggle to return to the train. This shows how an ordinary commute can turn into a stressful episode.

Anxiety: Normal or Disorder

How to Tell the Difference

Normal anxiety arises as a response to a specific stressor (such as an interview) and fades when the situation is over. Clinical anxiety is persistent, excessive worry that remains even when no real threat is present, often accompanied by physical tension, irritability, sleep problems, and more. The American Psychological Association (APA) defines anxiety as an emotion characterized by anticipation of danger and physical symptoms of tension; the key difference from stress is that anxiety can persist without a clear trigger.

Author’s note: it is important not to confuse natural nervousness with pathological anxiety. When worries become intrusive and prevent daily functioning, it should be seen as a signal to seek professional help.

A Small Example

A student before an exam feels nervous, their pulse quickens — this is a normal reaction. But if months before exams they are constantly imagining catastrophic scenarios, sleeping poorly, procrastinating due to fear of failure, and skipping classes, anxiety is already impairing everyday functioning — a reason to consult a specialist.

Causes of Anxiety: Why It Happens

There is no single cause that “switches on” anxiety. Modern research describes a multifactorial nature of anxiety disorders: genetics and neurobiology (functioning of the amygdala and stress systems), early life experiences, chronic stressors, thought patterns (catastrophizing, perfectionism), and comorbid conditions (e.g., depression) all play a role. Reviews emphasize that a combination of biological and psychosocial factors increases vulnerability, while individual triggers sustain anxiety.

Question: Can anxiety go away on its own?
Answer: Mild forms often decrease with reduced stress load. But when symptoms persist, it is better to seek help to prevent a chronic course.

Triggers and Aggravating Factors

  • Chronic stress and overload: prolonged activation of the “fight or flight” response drains the body and can maintain anxiety.
  • Substances: caffeine, stimulants, as well as intoxication or withdrawal from certain substances/medications can provoke or intensify anxiety symptoms.
  • Age groups: among adolescents, anxiety disorders are among the most frequent emotional difficulties; school pressure, social media, and more influence their severity.
  • Crises and external events: major social disruptions (such as a pandemic) are linked to population-wide increases in anxiety.
Reflect: how do you usually respond to uncertainty? Do you try to control everything, or allow yourself to accept that not everything depends on you?

Symptoms of Anxiety: What to Watch For

Cognitive and Emotional

  • Intrusive “what if” thoughts, difficulty concentrating, expecting the worst.
  • Feelings of inner tension, irritability, sense of threat or “impending doom” without clear cause.

Such manifestations are often described in generalized anxiety and other anxiety spectrum disorders.

Physiological

  • Rapid heartbeat, sweating, trembling, muscle tension and aches.
  • Shortness of breath, “lump” in throat, nausea, stomach cramps, sleep disturbances.
One man described how a panic attack struck him in a store: his vision darkened, his heart pounded so hard he thought it was a heart attack. Such episodes are often perceived as dangerous, though they are a nervous system response.

These are the results of the body’s natural stress reaction and heightened sensitivity of threat-detection systems. Symptoms may also occur in panic attacks: sudden surges of intense fear peaking within minutes.

Behavioral

  • Avoidance of situations (subway rides, public speaking, medical checkups), repeated “checking” behaviors (seeking reassurance, body monitoring).
  • Reduced activity, worsening academic/work performance, conflicts in relationships.
Author’s note: anxiety is often reinforced by avoidance itself. The more a person “runs away” from frightening situations, the more anxiety becomes entrenched and disruptive.

Common Forms of Anxiety (Briefly)

  • Generalized Anxiety Disorder (GAD): chronic, difficult-to-control worry about various areas of life (work, loved ones’ health, finances), often with sleep problems, fatigue, and muscle tension.
  • Panic Disorder: recurring panic attacks and fear of their recurrence or consequences.
  • Social Anxiety Disorder: intense fear of judgment and negative evaluation in social situations.

When to Seek Help

Seek help from a psychologist or doctor if anxiety lasts for weeks/months, interferes with work, study, and relationships; if you often avoid important tasks, experience panic attacks, notice serious sleep or appetite problems, or if anxiety is related to substance/medication use. In acute states and risk of self-harm — immediately seek emergency help in your region.

Question: Is medication always necessary for anxiety disorders?
Answer: Not always. For many, psychotherapy is highly effective. Medication decisions are made jointly by doctor and patient.

What Helps: Evidence-Based Approaches Without “Magic Pills”

Psychological Help

Highly evidence-based methods include cognitive-behavioral therapy (CBT) and related approaches. They help identify and change “thinking traps,” train self-regulation skills, and gradually expand behavior to reduce avoidance. Studies show such interventions improve quality of life for people with anxiety disorders.

Lifestyle and Self-Help

  • Sleep and activity: regular schedule and moderate aerobic exercise support stress resilience.
  • Stimulants: reduce excess caffeine and nicotine; discuss with your doctor the possible impact of medications/supplements on anxiety.
  • Regulation skills: breathing and relaxation techniques, mindfulness practices, planning tasks, and gradual exposure to avoided situations (step by step).
Ask yourself: which of these strategies are you already using to reduce anxiety? What could you try today?

Sometimes medication may be prescribed to reduce symptoms; choice and regimen are always individual and made jointly with a specialist, considering indications and risks.

Stress or Anxiety: How They Differ

Stress is usually linked to a specific situation and decreases once it ends. Anxiety can persist without a clear cause, becoming excessive and chronic. Correct identification helps in choosing strategies: for stress — managing load and resources, for anxiety — addressing thoughts, body response, and avoidance.

A young woman shared that after finishing a demanding project at work, stress subsided, but anxiety lingered and grew without reason. This showed her it was not just overload, but an anxiety disorder.

Quick Checklist

  • Note what exactly worries you: an event, thought, or bodily sensation.
  • Ask yourself: “What evidence do I have for and against this scenario?”
  • Take one small step toward an important goal (send an email, go for a short walk, call a friend).
  • Consider talking to a professional — anxiety responds well to effective help, and you are not alone in this experience.

Authoritative Sources and Useful Materials

This material is for informational purposes only and does not replace professional consultation. If you experience symptoms, seek advice from a psychologist or physician.

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