Everyone feels anxious from time to time. Most people occasionally worry about things like work, school, finances, family, friends, or health. However, if you find you often find yourself feeling fearful or anxious, or feel like you are worrying constantly, you may have an anxiety disorder.
“Chronic anxiety is a form of anxiety that persists for a very long time. Treatment can make it better but it may not go away completely,” says Aimee Daramus, PsyD, a licensed clinical psychologist.
A study done in 2017 explained that anxiety disorders tend to be chronic, long-term conditions, with periods of more and less severe symptoms.1 Persistent, chronic anxiety can significantly impact your life, affecting your ability to function at home, work, and in social settings.2
This article discusses the symptoms, causes, and diagnosis of chronic anxiety, as well as some treatment options and coping strategies that may be helpful.
Types of Chronic Anxiety
Several different types of anxiety disorders can cause chronic anxiety. They include:3
- Generalized anxiety disorder (GAD)
- Obsessive compulsive disorder (OCD)
- Post-traumatic stress disorder (PTSD)
- Social anxiety disorder (SAD)
- Panic disorder
Chronic anxiety is most often caused by generalized anxiety says Dr. Daramus. It may also be caused by other types of anxiety disorders, or even some personality disorders, according to Dr. Daramus.
Symptoms of Chronic Anxiety
According to Dr. Daramus, symptoms of chronic anxiety can include:
- Anxious thoughts
- Excessive, unwarranted worry
- Fear or panic
- Repeated, obsessive thoughts
- Difficulty controlling anxiety
- Restlessness and difficulty relaxing
- Irritability
- Rapid heartbeat
- Shortness of breath
- Dry mouth
- Nausea
- Muscle tension or pain
- Headaches
- Stomach pain
- Sleep disturbances
- Tiredness and fatigue
With chronic anxiety, symptoms will likely have been persistent for a long period, often beginning in childhood, says Dr. Daramus.
However, she notes the anxiety symptoms can change over time. For example, at times symptoms may be more physical, whereas at other times they may be more psychological. Symptoms may also vary depending on which type of anxiety disorder you have.
Causes of Chronic Anxiety
Chronic anxiety often stems from a combination of factors. These are some of the potential causes, according to Dr. Daramus:4
- Genetic factors: Genetic factors can play a role in causing anxiety. A person is more likely to suffer from anxiety if a biological relative has it. However, a stable and calm family life can help offset genetic risk.
- Environmental factors: Trauma, stress, and other negative environmental factors can make someone more likely to develop chronic anxiety. It’s important to recognize whether a history of trauma is driving the anxiety, as trauma-driven anxiety is treated differently from other types of anxiety.
- Social issues: Larger societal problems like climate change, discrimination, political factors, or a pandemic can worsen anxiety.
- Personality traits: People who tended to be shy as children, or felt nervous or distressed in new situations, may be more likely to experience anxiety as adults.
Diagnosing Chronic Anxiety
According to Dr. Daramus, the diagnostic process for anxiety may involve:
- A long clinical interview in which a healthcare provider asks about your symptoms, the effect of anxiety on your life, and your personal and family history of mental health issues
- A questionnaire about your symptoms from your healthcare provider
- A health checkup with bloodwork to look for thyroid problems or other medical issues that can mimic anxiety
Depending on your symptoms, your healthcare provider will determine whether you have an anxiety disorder or a mental health condition that’s causing you to experience chronic anxiety.
If you suspect you or a loved one have chronic anxiety, you should seek help as soon as possible. A qualified mental healthcare professional such as a psychiatrist, licensed psychologist, or licensed counselor or social worker can diagnose chronic anxiety, says Dr. Daramus.
Treating Chronic Anxiety
There are many ways to treat chronic anxiety, Dr. Daramus says. Therapy and medication are some of the most common approaches.
Therapy
Therapy can help you manage anxious thoughts and eliminate or reduce panic. Depending on your unique needs, your healthcare provider may also work with you on social skills, relationship skills, lifestyle changes, negotiation and boundary-setting.
Chronic anxiety can be addressed in many forms of therapy, including:
- Cognitive behavioral therapy
- Dialectical behavioral therapy
- Mindfulness-based therapies
Medication
Different types of medication can help treat chronic anxiety, including:
- Antidepressants are used to treat mood disorders like depression, but can also be very helpful for some anxiety disorders.
- Anti-anxiety medications, known as anxiolytics, can help treat anxiety. However, they can be addictive, so they are only used in certain situations when nothing else is helping.
Coping With Chronic Anxiety
Therapy can help you learn strategies to cope with chronic anxiety, but there are also many you can do on your own. Dr. Erasmus shares some of her favorites:
- Work toward stability: One of the most important aspects of coping with chronic anxiety is doing what you can to create a stable living situation and stable relationships. While therapy and medication are effective, nothing is as effective as the right surroundings and the right people. Get rid of toxic people in your life and prioritize time with those whose presence makes you feel calmer. Developing a routine also creates stability. Routines are known to decrease anxiety and help people feel more in control.5
- Recognize anxious thoughts: Practice recognizing when your thoughts are irrational so you’re not treating anxious thoughts as if they’re true. This will help you limit the impact anxious thoughts have on you.
- Develop different coping methods: You might need different coping skills for different levels of anxiety. High anxiety might respond to a different technique than medium-level anxiety. Test out what coping skills work best for you in different situations.
- Practice yoga or meditation: Explore how some form of meditation, yoga, or mindful awareness may help reduce your anxiety. There are many different types of mindfulness practices, so experiment until you find one that you enjoy enough to incorporate into your daily routine.