Anxiety – Symptoms, Causes, and Treatment Options

Overview of Anxiety

Anxiety is defined as a state of heightened worry, fear, or tension that is disproportionate to the situation. Unlike short-term stress that resolves once a challenge passes, anxiety tends to persist and can disrupt work, sleep, relationships, and overall well-being.

Globally, anxiety disorders are among the most common mental health conditions, affecting over 300 million people worldwide (World Health Organization, 2017). In Canada, approximately 1 in 10 adults will experience an anxiety disorder in their lifetime. Prevalence rates vary, but studies consistently show that women are nearly twice as likely as men to develop anxiety.

Daily life impacts are significant.

You may find that anxiety:

• Affects work or school performance – difficulty focusing, procrastination, or avoiding responsibilities.
• Disrupts relationships – increased irritability, withdrawal from social activities, or miscommunication with family and friends.
• Interferes with sleep – difficulty falling asleep, frequent waking, or restless nights.
• Limits physical activity – some people avoid exercise or sports due to fears of panic attacks or physical symptoms.
• Impacts overall health – chronic anxiety has been linked to weakened immunity, digestive issues, and increased risk of cardiovascular disease.

Unlike temporary nervousness before an exam or presentation, anxiety disorders often linger for months or years without treatment. Recognizing the difference between everyday stress and a clinical condition is key to seeking help.

Reference: World Health Organization (2017). Depression and Other Common Mental Disorders: Global Health Estimates. WHO. https://apps.who.int/iris/handle/10665/254610

Symptoms of Anxiety

Anxiety symptoms can be both psychological (thoughts and feelings) and physical (body reactions). These symptoms vary in intensity and may appear gradually or suddenly.

What are the main symptoms of anxiety?

The most common symptoms include:

• Psychological symptoms: constant worry, restlessness, irritability, racing thoughts, sense of impending danger.
• Physical symptoms: rapid heartbeat, sweating, trembling, chest tightness, stomach upset, headaches, muscle tension.
• Behavioral symptoms: avoidance of feared situations, withdrawal from social activities, procrastination, or over-preparation.

How severe can anxiety get?

The severity of anxiety exists on a spectrum:

• Mild anxiety – occasional nervousness that still allows daily functioning.
• Moderate anxiety – more frequent symptoms, making work, school, or relationships harder to manage.
• Severe anxiety – overwhelming symptoms that can lead to panic attacks, social isolation, or inability to perform daily tasks.

Red flag signs – when to seek help

You should seek medical attention if anxiety is:

• Persistent for more than six months.
• Interfering with work, relationships, or school.
• Accompanied by panic attacks (sudden fear with chest pain, dizziness, or shortness of breath).
• Associated with depression or thoughts of self-harm.

Functional impact on daily life

• At work or school: missed deadlines, difficulty concentrating, absenteeism.
• In relationships: strain with partners, friends, or coworkers due to irritability or avoidance.
• On sleep: insomnia, nightmares, or restless nights.
• On mood: low self-esteem, feelings of helplessness, frustration.

Anxiety can also co-occur with depression, making it important to distinguish the two. While both involve distress, depression centers on persistent sadness and lack of motivation, whereas anxiety revolves around fear and anticipation of future events.

Reference: National Institute of Mental Health (2022). Anxiety Disorders. https://www.nimh.nih.gov/health/topics/anxiety-disorders

Causes and Risk Factors for Anxiety

Anxiety disorders develop from a combination of biological, psychological, and environmental factors.

What causes anxiety?

• Genetics – A family history of anxiety or mood disorders increases risk.
• Brain chemistry – Imbalances in neurotransmitters such as serotonin, dopamine, and GABA play a role.
• Stress and trauma – Childhood adversity, abuse, or stressful life events often contribute.
• Medical conditions – Chronic illnesses, thyroid problems, or heart disease can mimic or worsen anxiety.
• Substance use – Caffeine, alcohol, and drug misuse may trigger or intensify anxiety.

Lifestyle and environmental risk factors

• Age: Anxiety often starts in adolescence or early adulthood.
• Gender: Women are more likely to experience anxiety than men.
• Occupation: High-stress jobs (healthcare, law enforcement, finance) increase vulnerability.
• Sleep patterns: Chronic insomnia both contributes to and results from anxiety.
• Personality traits: Perfectionism, high sensitivity, or low self-esteem can increase risk.
• Pregnancy and postpartum: Hormonal shifts may trigger anxiety disorders.
• Obesity and physical inactivity: Poor health behaviors can worsen symptoms.

How is anxiety different from everyday stress?

Stress is usually tied to a specific event (e.g., exams, deadlines) and subsides once resolved. Anxiety persists even without an obvious trigger, often creating a cycle of worry that is difficult to control.

Daily life examples

• A student with anxiety may spend hours over-preparing for a test but still feel unready.
• An employee might avoid important meetings due to fear of judgment.
• A parent may constantly worry about their child’s safety, even when risks are minimal.

Reference: American Psychiatric Association (2023). Diagnostic and Statistical Manual of Mental Disorders (DSM-5-TR), 5th edition, text revision. Arlington, VA: American Psychiatric Publishing.

Diagnosis, Recovery, and Management of Anxiety

Anxiety is diagnosed through a combination of interviews, screening tools, and clinical evaluation, not a single test. Recovery depends on severity, lifestyle factors, and treatment consistency, while management focuses on evidence-based therapies, daily self-care, and prevention strategies.

Diagnosis of Anxiety

Anxiety diagnosis involves a structured clinical process where healthcare professionals gather information about your symptoms, history, and overall health. Unlike physical illnesses that can be identified through blood tests or imaging, anxiety is diagnosed primarily through conversation, screening tools, and observation.

How do doctors test for anxiety?

Doctors and mental health professionals typically use:

• Clinical interviews – You may be asked about the frequency, intensity, and impact of your worry, fears, and physical symptoms.
• Validated screening tools – Questionnaires such as the GAD-7 (Generalized Anxiety Disorder-7) or Hamilton Anxiety Rating Scale (HAM-A) help measure severity.
• Medical evaluation – Physical exams or lab tests may be ordered to rule out thyroid issues, heart problems, or other conditions that mimic anxiety.
• Functional assessment – Clinicians look at how anxiety affects daily life: sleep, work, school, and relationships.

What makes anxiety different from ordinary stress?

Stress usually has a clear trigger and improves once the situation resolves. Anxiety persists, feels disproportionate, and often interferes with normal life, even when the immediate stressor is gone.

Identifying root causes of anxiety

Healthcare providers explore:

• Medical contributors (thyroid, heart rhythm issues, chronic illness)
• Psychological patterns (negative thinking, trauma history, perfectionism)
• Lifestyle triggers (caffeine, alcohol, sleep deprivation, high-stress environments)

This holistic process ensures treatment is personalized—whether symptoms are primarily medical, psychological, or a combination.

Reference: Spitzer RL, Kroenke K, Williams JB, Löwe B. (2006). A brief measure for assessing generalized anxiety disorder: the GAD-7. Arch Intern Med, 166(10), 1092–1097. doi:10.1001/archinte.166.10.1092

Recovery Timeline for Anxiety

Recovery from anxiety varies widely depending on severity, support, and treatment adherence. Some people improve in weeks, while others may need months or years of consistent strategies.

How long does anxiety usually take to heal?

• Mild anxiety – With lifestyle changes and coping strategies, improvement may be noticeable within 4–8 weeks.
• Moderate anxiety – Often requires therapy and structured self-care; recovery may take 3–6 months.
• Severe anxiety – May take 6–12 months or longer, often requiring therapy, medication, and long-term relapse prevention.

Factors influencing recovery

• Early intervention – The sooner you seek help, the faster the progress.
• Consistency – Regular therapy, exercise, and lifestyle changes improve outcomes.
• Support systems – Social and family support reduces relapse risk.
• Co-occurring conditions – Anxiety with depression or substance use may prolong recovery.

Decision Pathway (If/Then logic)

• If anxiety is mild → Try self-help strategies (relaxation, exercise, stress reduction) and monitor progress.
• If anxiety is moderate → Seek therapy (e.g., cognitive-behavioral therapy) to build coping skills.
• If anxiety is severe or disabling → A combination of therapy, medical treatment, and lifestyle support is recommended.

Return-to-life outcomes

• Return-to-work: With support, many people can resume work in a few weeks to months depending on severity.
• Return-to-sport: Light exercise is often encouraged early, with full return once panic symptoms are controlled.
• Long-term lifestyle: Relapse prevention strategies (mindfulness, stress management, regular sleep) are key to staying well.

Reference: National Institute for Health and Care Excellence (NICE). (2011, updated 2020). Generalised anxiety disorder and panic disorder in adults: management. Clinical guideline [CG113].

How to Manage Anxiety

Managing anxiety is about combining short-term relief with long-term prevention. Evidence-based strategies include therapy, self-care routines, and lifestyle adjustments.

What’s the best way to manage anxiety at home?

Self-help strategies that support daily resilience include:

• Posture and breathing – Sit upright, take slow breaths, and release muscle tension.
• Activity modification – Break tasks into smaller steps to reduce overwhelm.
• Core strength and flexibility – Regular exercise, yoga, or stretching helps regulate stress hormones.
• Healthy routines – Prioritize sleep, hydration, balanced meals, and reduced caffeine.

Step-by-step self-help tips

• Step 1: Pause and practice deep breathing (inhale 4 seconds, hold 4, exhale 6–8).
• Step 2: Identify anxious thoughts and write them down.
• Step 3: Challenge “worst-case” thinking with balanced alternatives.
• Step 4: Move your body—walk, stretch, or exercise for 20 minutes.
• Step 5: Use grounding (focus on 5 things you see, 4 you touch, 3 you hear, 2 you smell, 1 you taste).

Therapy and coaching approaches

• Cognitive-behavioral therapy (CBT) – Gold standard for identifying and reframing anxious thought patterns.
• Mindfulness and meditation – Teach awareness of thoughts without judgment.
• Habit formation coaching – Helps you stick with healthy routines.
• Social supports – Support groups, peer connections, or family involvement reduce isolation.

Why lifestyle matters

People who integrate exercise, balanced nutrition, relaxation practices, and strong social ties have better long-term outcomes and lower relapse risk.

Reference: Hofmann SG, Asnaani A, Vonk IJ, Sawyer AT, Fang A. (2012). The efficacy of cognitive behavioral therapy: A review of meta-analyses. Cognit Ther Res, 36(5), 427–440. doi:10.1007/s10608-012-9476-1

Multidisciplinary Care for Anxiety at CARESPACE

Anxiety is best managed through a team approach that looks at both your body and mind. At CARESPACE, we use coordinated, evidence-based care across multiple disciplines to help you reduce symptoms, build resilience, and prevent relapse.

How does CARESPACE treat anxiety differently?

Most people receive care for anxiety through a single-discipline approach, such as therapy alone or medication alone. At CARESPACE, your care is built around a multidisciplinary model, meaning different professionals collaborate to support your recovery from every angle.

• Chiropractic and physiotherapy address physical symptoms like muscle tightness, headaches, and posture issues that can worsen stress.
• Massage therapy helps relieve tension and improve sleep quality.
• Psychotherapy (including cognitive-behavioral therapy) helps you manage racing thoughts and reduce avoidance behaviors.
• Nutrition and naturopathic medicine support balanced energy, gut health, and hormone regulation, which all affect mood and anxiety.
• Kinesiology, fitness training, and mental performance coaching provide exercise routines and stress-coping tools to help you feel stronger and more in control.
• Acupuncture may be recommended for relaxation, pain management, and improved sleep.

By combining these services, you get a personalized care plan that adapts to your needs rather than a “one-size-fits-all” approach.

Why does a team approach help anxiety recover faster?

When you’re experiencing anxiety, symptoms often show up in both your mind and body. You may feel restless, struggle with sleep, and also experience physical pain or fatigue. CARESPACE’s team works together to address these different layers of anxiety at the same time.

For example:

• You might start with an assessment from a psychotherapist, who identifies stress patterns and coping strategies.
• At the same time, you could be referred to massage therapy to reduce muscle tightness caused by tension.
• If sleep problems are contributing to anxiety, a nutritionist can help identify food or lifestyle factors affecting rest.
• A kinesiologist or fitness trainer may guide you through movement-based strategies to release stress and build resilience.

This coordinated approach not only helps you feel better sooner but also reduces the chance of relapse, since multiple causes and triggers are being addressed together.

How CARESPACE coordinates care for anxiety across physical and mental health

Anxiety often comes with secondary challenges like insomnia, digestive issues, or chronic pain. At CARESPACE, we integrate care so your providers are working together, not separately.

• Psychotherapy + fitness training: Therapy helps you understand your thought patterns, while fitness supports endorphin release and stress regulation.
• Nutrition + naturopathic medicine: Both help manage inflammation, gut-brain balance, and energy levels, which are directly tied to anxiety.
• Chiropractic + physiotherapy: Proper posture and reduced nerve irritation can lower physical discomfort that fuels anxiety symptoms.
• Mental performance coaching + counselling: Coaching builds everyday coping skills, while counselling provides deeper support for long-term change.

This type of shared care planning ensures you’re not juggling different providers on your own—the CARESPACE team communicates to align your plan.

A care journey for anxiety at CARESPACE

We frame your recovery in phases so that care evolves with you:

• Acute phase: The goal is immediate relief—psychotherapy for calming strategies, massage for tension, and lifestyle changes to stabilize sleep.
• Subacute phase: Once symptoms improve, physiotherapy, exercise, and nutrition support help you rebuild energy and coping strength.
• Maintenance phase: Ongoing coaching, mindfulness practices, and regular activity help prevent relapse and support long-term mental wellness.

Example scenario

Someone experiencing panic attacks and insomnia might begin with counselling sessions to manage overwhelming thoughts. At the same time, massage therapy helps ease body tension, while a nutritionist provides strategies to reduce caffeine and sugar that worsen anxiety. Later, fitness coaching adds regular exercise for long-term resilience.

This step-by-step, team-based approach is what sets CARESPACE apart.

The CARESPACE advantage in managing anxiety

Compared to single-discipline care, CARESPACE’s multidisciplinary model offers:

• Faster relief through parallel treatment strategies.
• Better long-term outcomes by addressing both mental and physical contributors.
• Lower relapse rates due to integrated prevention planning.
• Personalized care built around your lifestyle, stressors, and goals.

This comprehensive approach ensures you don’t just manage symptoms—you gain the tools to feel stronger, healthier, and more resilient in the long term.

Related Conditions for Anxiety

Anxiety often overlaps with or mimics other mental and physical health conditions. This is one reason why a comprehensive assessment is so important—so you get the right diagnosis and treatment.

• Depression – Many people with anxiety also experience low mood, loss of interest, or fatigue. The two conditions often occur together.
• Panic disorder – While panic attacks are a symptom of some anxiety disorders, panic disorder involves recurring, unexpected attacks that can mimic heart problems.
• Obsessive-compulsive disorder (OCD) – Intrusive thoughts and compulsive behaviors can overlap with anxious rumination.
• Post-traumatic stress disorder (PTSD) – Flashbacks and hyperarousal may feel similar to chronic anxiety but require a different approach.
• Physical conditions – Thyroid problems, heart rhythm issues, or chronic pain can produce anxiety-like symptoms.

Because symptoms can overlap, talking with a healthcare professional is key. For a broader view of how conditions connect, see our full Conditions List.