Rating Your Anxiety – Is It Excessive?

We all have anxiety from time to time.  Occasionally it’s just a sense of being wound-up more than usual or perhaps it’s off the charts due to a life effect such as a divorce or job loss.  However, for many it is a chronic condition that stalks us day-by-day and in varying degrees of severity.  To put the prevalence – now there’s a big word – in perspective consider:

• Anxiety disorders are the most common of all psychiatric conditions – not this is disorders, not an occasional anxious period
• Anxiety disorders affect 15.7 million Americans each year and 30 million Americans during their lifetime
• The American Psychiatric Association recognizes at least 11 distinct anxiety disorders

So where does your anxiety rate? Mild, Moderate, or Severe?  Jeffery Brantley, MD offers the following breakdown in his book Calming Your Anxious Mind (adapted):

• Mild – Usually a reaction to a life event that can warn us of reasonable causes for concern or danger
• Moderate – Can lead to cognitive disorganization – not thinking straight – as well as some milder physical manifestations – another big word
• Severe – Interferes with daily life and function, may be chronic and require medication attention. Can lead to not only physical discomfort but also physical illness over an extended period of time

Brantley offers the following criteria for identifying excessive or pathological anxiety (adapted):

1. Anxiety that has little recognizable cause and is present for no good reason
2. Anxiety that a disturbing level of intensity well beyond everyday anxiety
3. Anxiety that lasts longer than everyday anxiety, up to weeks or months
4. Anxiety that has a significant and detrimental impact on day-to-day life. The pain of anxiety may lead to destructive behaviors, such as withdrawal, avoidance, or substance abuse whether it be drugs, alcohol or anxious eating

I think Brantley largely has it right; however, I would take issue with item #1 above. I firmly believe that many with chronic anxiety experience it with a recognizable cause or for good reason. It’s just that their level of anxiety is disproportionate to the cause(s).

So knowing this is all fine and dandy, but what do we do about it? Reading website such as Serenity Hunter as well as other self-help materials is a good first steps. However, it’s only a first step. If you are suffering for an extended period then definitely seek out professional help – which may or may not include medication.

In addition, if your condition is chronic they consider lifestyle change that may improve your ability to cope with breakthrough anxiety: things such as an improved diet, regular exercises, meditation or mindfulness practices such as Tai Chi – or even Karate.

Just don’t sit around waiting for it to go quietly into that good night without making an effort.

Image Credit: Aegina

Statistics and Background: Jeffery Brantley, MD in his book Calming Your Anxious Mind