I’m Overthinking This Title … Let’s Talk Anxiety

Alright, honesty hour. I wasn’t sure if I was ever going to talk about this here, but it feels like the right time. So, yeah, I’m one of the roughly 7% of europeans who have something called Generalized Anxiety Disorder. It’s something I’ve struggled with for a long time.

Unlike most people, I spend a lot of mental energy analyzing—and overanalyzing—everything: the past, the present, and every possible future. My brain has convinced me that if I’m not in control of everything at all times, something terrible will happen—either I’ll die, or someone I love will. I know that sounds extreme, but deep down, it’s what I truly believe. With that comes an intense, overwhelming fear—because, as you can probably guess, being in control of everything is impossible. And when that fear spirals out of control, I shut down completely. That’s when the panic attacks hit. The first time I truly crashed and burned was during a Sixth Form exam. That was the moment I realized I might actually need to see a doctor.

Admitting to myself that I needed help was hard. Actually seeking help? Even harder. And if you’re anything like me, you’ve probably been told things like “You have nothing to be anxious about” or “You’re just being weak or lazy.” Maybe that’s made you keep it to yourself. Well, let me be the one to tell you—that’s not true. You are not weak. You are not lazy. And you are not too young to struggle with anxiety. Seeking help is important, and as someone who finally did, I can tell you—it changes everything. Let’s talk about it.

Anxiety is a common mental health condition where you constantly feel fearful and stressed about everyday situations. This excessive worry creates an exaggerated risk response to normal daily activities. The condition is diagnosed using classification systems that rely on questionnaires to assess symptom severity. Most people with Generalized Anxiety Disorder (GAD) will have been experiencing symptoms for at least six months.

Types of Anxiety

Anxiety comes in many forms. The most common type, GAD, involves persistent and excessive worry. Other well-known types include:

• Phobia disorders, such as claustrophobia (fear of enclosed spaces), arachnophobia (fear of spiders), and acrophobia (fear of heights).
• Panic disorder, where people experience frequent and often random panic attacks, making it a severe form of anxiety (2).
• Obsessive-compulsive disorder (OCD)
• Acute stress disorder
• Post-traumatic stress disorder (PTSD)
• Social phobia, which causes intense fear in social situations

Causes and Risk Factors

Anxiety isn’t caused by one specific thing; many things contribute to someone having anxiety. There are some genetic factors that can play a role, and some environmental factors also. Some factors can make it more likely for someone to get anxiety as well (2). These are:

• Gender – being a woman means that you are more likely to experience anxiety as it is twice as common in women as it is in men.
• Having another anxiety disorder like panic disorder or social phobia
• Having a family history of anxiety disorder
• Having experienced childhood traumas such as abuse, domestic violence, maternal depression, alcoholism, bullying etc
• Having a history of physical, sexual, emotional trauma
• Social and money status influences – some studies have found that people from unconventional homes (divorced/separated parents), people from low education levels and low socioeconomic status are also more likely to have anxiety.

Symptoms and Diagnosis

Anxiety symptoms mostly stem from an inability to relax or find peace. To be considered GAD, these symptoms must persist for at least six months. Common symptoms include (1,2):

• Trouble sleeping
• Feeling restless, irritable, or unable to concentrate
• Fatigue
• Muscle tension
• Headaches
• Stomach issues
• A racing or irregular heartbeat (palpitations)
• Feeling lightheaded or dizzy

These symptoms can vary depending on the type of anxiety a person has. If you think you have anxiety, seeing a GP can help with symptom management. They may ask you to complete a questionnaire to determine if you meet the criteria for an anxiety disorder. The two main diagnostic tools are:

1. DSM-5-TR Diagnostic Criteria – This system assesses excessive worry and fear over at least six months across different areas of life (2,3). If you have at least three symptoms affecting different aspects of your life, you may be diagnosed with anxiety. It considers both mental and physical symptoms.
2. ICD-11 Diagnostic Criteria – This system focuses on marked symptoms of anxiety that are not limited to specific environmental circumstances (2,4).

Recognizing anxiety is the first step toward managing it. If you suspect you have anxiety, reaching out for professional help can provide support and treatment options.

Management

Managing anxiety involves a three-part approach known as the biopsychosocial model, which includes biological, psychological, and social treatments (2,5).

1. Biological Treatment

• Anxiety has physical symptoms, and medications can help manage them. One of the most commonly prescribed medications is Propranolol, which helps control a racing or pounding heartbeat.

2. Psychological Treatment

• Therapy follows a stepped approach, increasing in intensity based on how much help a person needs. The steps include:
  1. Self-help – Independent therapy techniques with minimal psychologist input.
  2. Guided help – Therapy with some guidance from a psychologist, but not formal sessions.
  3. Group therapy – Support groups led by professionals.
  4. Cognitive Behavioral Therapy (CBT) – A structured therapy that helps people identify unhelpful thought patterns and replace them with healthier ways of thinking.
• Sometimes, therapy works best when combined with medication. Before starting any medication, your GP will discuss the benefits and how to take them correctly. It’s important to follow their guidance, as some medications may cause temporary side effects before they start working.

3. Social Treatment

• This part of treatment is highly personalised and focuses on managing external factors that contribute to anxiety. For example, if family dynamics or work stress trigger anxious thoughts, interventions can be tailored to help navigate these challenges.

Anxiety is real, and it’s tough—but it’s also manageable. If there’s one thing to take away from this, it’s that you don’t have to go through it alone. Whether it’s through therapy, medication, or simply talking to someone who understands, there are ways to take back control. It’s not about “snapping out of it” or “having nothing to be anxious about.” It’s about recognizing that anxiety is a valid struggle and that seeking help is a sign of strength, not weakness. If you’ve been feeling overwhelmed, know that help is out there—and you deserve to get it. Talking about anxiety breaks the stigma and opens the door to support, healing, and hope. So, let’s keep the conversation going.

References

1. NHS. Generalised anxiety disorder (GAD) [Internet]. 2024 [cited 2025 Feb 25]. Available from: https://www.nhs.uk/mental-health/conditions/generalised-anxiety-disorder-gad/
2. National Institute for Health and Care Excellence (NICE). Generalized anxiety disorder [Internet]. 2024 [cited 2025 Feb 25]. Available from: https://cks.nice.org.uk/topics/generalized-anxiety-disorder/
3. MSD Manuals. Generalized anxiety disorder [Internet]. 2024 [cited 2025 Feb 25]. Available from: https://www.msdmanuals.com/professional/psychiatric-disorders/anxiety-and-stressor-related-disorders/generalized-anxiety-disorder#Diagnosis_v1025267
4. World Health Organization (WHO). ICD-11 for Mortality and Morbidity Statistics (MMS) [Internet]. 2025 [cited 2025 Feb 25]. Available from: https://icd.who.int/browse/2025-01/mms/en#1712535455
5. MentalHealth.com. Biopsychosocial model of pathological anxiety [Internet]. 2024 [cited 2025 Feb 25]. Available from: https://www.mentalhealth.com/library/biopsychosocial-model-of-pathological-anxiety