Anxiety is a common mental health condition that many people experience on a daily basis. While anxiety can be episodic and come and go, some people deal with persistent worries or fears that interfere with daily life. For those struggling with chronic anxiety, symptoms may seem to last all day long.
What is anxiety?
Anxiety refers to excessive worry or fear that is out of proportion to the situation. This distressing emotion persists over time and can interfere with daily activities. Everyone feels anxious or stressed sometimes, but anxiety becomes a disorder when it is excessive, persistent, and disruptive.
There are several types of anxiety disorders including:
- Generalized anxiety disorder (GAD) – Chronic worrying about everyday situations
- Social anxiety disorder – Extreme fear of social settings and interactions
- Panic disorder – Recurring panic attacks and fear of future attacks
- Phobias – Irrational fear of specific objects or situations
- Separation anxiety – Excessive fear of being away from home or loved ones
- Post-traumatic stress disorder (PTSD) – Anxiety stemming from a traumatic event
- Obsessive compulsive disorder (OCD) – Intrusive, irrational thoughts and repetitive behaviors
Symptoms of anxiety can be emotional, mental, and physical. Common symptoms include excessive worry, restlessness, fatigue, irritability, muscle tension, sleeping difficulties, concentration problems, and avoidance of situations that cause anxiety.
How long do anxiety symptoms last each day?
For people with chronic anxiety, symptoms tend to persist throughout the day and do not come and go. The frequency, duration, and intensity of anxiety can vary from person to person.
In generalized anxiety disorder (GAD), excessive worry and anxiety is present more days than not for at least 6 months. GAD is characterized by persistent, irrational worries about everyday things. Symptoms are present most days and often fluctuate based on situational stress.
Panic attacks are episodes of intense fear and anxiety accompanied by physical symptoms. They reach their peak within minutes and last around 10 minutes on average. Those with panic disorder experience recurrent, unexpected panic attacks and worry about future attacks.
In social anxiety disorder, symptoms occur in social situations and last as long as the feared scenario. For example, someone with social anxiety may feel significant distress for hours leading up to and during a social engagement.
PTSD stems from experiencing or witnessing a traumatic event. Symptoms include flashbacks, nightmares, and severe anxiety that are persistent and long-lasting. PTSD symptoms can be triggered by reminders of the trauma.
OCD causes obsessions or intrusive thoughts that trigger anxiety. Compulsions and rituals are performed to relieve anxiety but provide only temporary relief. OCD symptoms can occupy significant time and last throughout the day.
So in general, chronic anxiety is persistent but can fluctuate in response to stress, feared situations, or reminders of trauma. The length and severity of daily symptoms varies by disorder and individual.
Acute versus chronic anxiety
Anxiety may be acute or chronic. Acute anxiety comes on quickly but only lasts for a short period. It is the body’s natural response to perceived immediate danger. Acute anxiety serves an important biological function to keep us safe.
In contrast, chronic anxiety persists over time and is not tied to an immediate threat. Rather than helping an individual respond to danger, chronic anxiety interferes with normal function. It is not adaptive or beneficial.
Examples of acute anxiety include:
- Feeling anxious before giving a speech or going on a first date
- Experiencing a sudden panic attack while driving
- Feeling extreme anxiety after narrowly avoiding an accident
This acute anxiety dissipates quickly. Chronic anxiety, on the other hand, includes having persistent fears of public speaking, recurring panic attacks, and general anxiety that lasts throughout each day.
What causes chronic anxiety?
For people with chronic anxiety, symptoms are frequently present without any specific trigger. Anxiety stems from a combination of biological and environmental factors.
Possible causes include:
- Genetics – Anxiety disorders often run in families
- Brain chemistry – An imbalance of neurotransmitters like serotonin
- Trauma – Past traumatic events can lead to lasting anxiety disorders such as PTSD
- Stress – Major life stressors or prolonged high stress
- Substance abuse – Drug or alcohol abuse can worsen anxiety
- Medical factors – Certain conditions may trigger anxiety, like thyroid disorders
- Gender – Anxiety disorders are more common in women than men
In many cases, chronic anxiety does not have a single, identifiable cause. Understanding the underlying risk factors can help individuals find the most effective treatment approach.
Treatments for chronic anxiety
Living with daily anxiety can be extremely challenging. The good news is there are many effective treatments that provide relief of symptoms.
Common treatments for chronic anxiety include:
- Therapy – Cognitive behavioral therapy (CBT) helps patients recognize irrational fears and thought patterns. Exposure therapy gradually exposes patients to feared situations in a controlled setting.
- Medication – Anti-anxiety medications and antidepressants can be used to regulate brain chemistry and reduce symptoms.
- Relaxation techniques – Breathing exercises, meditation, yoga, and mindfulness can relieve anxiety.
- Avoidance of triggers – Avoiding or limiting triggers like caffeine, alcohol, and stress can minimize anxiety episodes.
- Exercise – Regular exercise boosts feel-good endorphins that alleviate anxiety symptoms.
- Support groups – Peer support provides helpful coping strategies and reduces isolation.
Treatment plans are tailored to each individual based on the severity of symptoms and causes of anxiety. Ongoing communication with a mental health professional is important in managing chronic anxiety.
When to seek emergency treatment
Most cases of anxiety do not require emergency care. However, in some situations anxiety can become so severe that immediate medical attention is necessary.
Seek emergency help for anxiety if you experience:
- Suicidal or self-harming thoughts
- Panic attacks lasting more than 10 minutes
- Hyperventilation breathing trouble
- Heart palpitations or chest pain
- Detachment from reality or paranoia
- Uncontrollable, intense worrying
You should also seek medical care if anxiety symptoms are new or worsening despite treatment. Getting help quickly can prevent complications of uncontrolled anxiety.
Supporting a loved one with anxiety
When a loved one deals with chronic anxiety, it can take a toll on relationships. As a friend or family member, there are many ways to be supportive.
- Learn about their anxiety disorder to better understand their experiences.
- Ask how you can help and be available to listen.
- Remind them that therapy and self-care can help.
- Encourage but don’t force participation in social activities.
- Help reduce external sources of stress.
- Don’t minimize their feelings or shame them.
- Recognize their progress and be patient on bad days.
Having compassion, educating yourself about anxiety, holding space during struggles, and encouraging treatment can go a long way. However, do not act as a therapist yourself. Instead, help your loved one feel accepted while seeking professional treatment.
When to see a doctor
You may wonder when to seek medical treatment if you are dealing with anxiety that persists day after day. There are some clear signs it is time to see a doctor:
- Symptoms are severe enough to disrupt work, school, or relationships
- Symptoms prevent you from leaving home or participating in activities
- Anxiety attacks come on suddenly and unpredictably
- Worrying thoughts feel uncontrollable
- Symptoms last 6 months or longer
- Self-medication with drugs or alcohol
- Symptoms get worse despite self-help efforts
Seeing a psychologist, psychiatrist, or counselor can provide an accurate diagnosis and appropriate treatment. A combination of therapy and medication is often used to treat chronic anxiety. Don’t hesitate to get professional care to improve your quality of life.
Coping with daily anxiety
Living with chronic anxiety can be challenging, but there are many effective coping strategies to manage symptoms:
- Keep a journal to record symptom triggers
- Practice relaxation techniques like deep breathing
- Exercise daily to reduce tension
- Reduce caffeine, alcohol, and nicotine
- Spend time outdoors in nature
- Challenge negative thinking patterns
- Join a support group to share experiences
- Make time for enjoyable hobbies and activities
- Get enough sleep and eat a healthy diet
While anxiety may always be present, there are ways to minimize symptoms and prevent them from dominating your life. Seeking counseling and making lifestyle changes can help greatly.
When to seek immediate help
Most chronic anxiety can be managed with regular treatment and self-care. But in rare, severe cases, it is important to seek urgent medical care. Warning signs that require emergency attention include:
- Thoughts of harming yourself or suicide
- Seeing or hearing things that are not real
- Severe chest pain or difficulty breathing
- A panic attack lasting more than 10 minutes
- Feeling like you are losing control or going to pass out
- Numbness, tingling, or rapid heart rate
- Using drugs or alcohol to cope
Anxiety that escalates to an unmanageable level may require hospitalization or immediate intervention. Do not hesitate to call emergency services or a crisis hotline if you are experiencing any suicidal thoughts or health problems related to anxiety.
Long-term outlook for chronic anxiety
Living with chronic anxiety can be a long-term challenge. Some individuals struggle with symptoms their entire lives. The goal is to manage symptoms in order to pursue a fulfilling life.
With appropriate treatment and self-help, many people find their anxiety becomes more controlled over time. Symptoms may come and go, but less severely. Avoiding triggers, learning coping strategies, and finding the right medication can keep anxiety duration and intensity at manageable levels.
Some studies suggest that 50-65% of people see significant improvement with anxiety treatment and experience an enhanced quality of life. While anxiety may not be “cured”, long-term management is possible.
Being patient with the process and persisting through ups and downs is key. Over the long-term, most people find anxiety becomes less limiting and debilitating with the right mix of medical care and healthy lifestyle habits.
Conclusion
Chronic anxiety is a challenging condition marked by persistent worry, tension, and distress. Symptoms occur daily but may fluctuate in severity. Treatment is aimed at managing symptoms and helping individuals function at their best.
A combination of therapy, medication, lifestyle changes, and self-care can help reduce the length and intensity of anxiety episodes. Seeking professional help is important if anxiety interferes with your daily life for an extended period of time. Consistent care over months and years can help most people achieve a better quality of life.
Though daily anxiety may feel endless, there are many resources and treatments that make long-term management possible. Working closely with a mental health team and utilizing healthy coping strategies can go a long way in minimizing the duration of anxiety each day.