In today’s fast-paced and hyper-connected world, “anxiety” is much more than a buzzword. With over 368,000 weekly searches, anxiety, along with its symptoms, is one of the most searched global health concerns. While anxiety may come up often in coversation, many still ponder the questions: What is anxiety? What causes anxiety? What can I do to manage or reduce anxiety—or cope—or what if I can’t cope? Is anxiety normal?

In this guide, we’ll answer some of the most searched questions about anxiety and anxiety disorders, and provide evidence-based coping strategies if you are experiencing anxiety, and we’ll share the amazing benefits pet emotional support can provide as well.

What Is Anxiety?

Anxiety is a normal response to stress or perceived risk. Anxiety is how the brain signals an individual that there is a threat, regardless of whether the threat be physical, emotional, or psychological. If there are reasonable amounts of anxiety, this can help focus and motivate. However, if a person feels reasonably anxious or the anxiety far exceeds the threat, it may develop into an anxiety disorder.

This past week there were over 49,500 searches for “what is anxiety” indicating the level of interest—and concern.

What Causes Anxiety?

Anxiety can be triggered by biological, psychological, and environmental factors:

• Genetic: Anxiety disorders often run in families.
• Brain Chemistry: Imbalances in neurotransmitters, such as serotonin, norepinephrine, and GABA.
• Personality Traits: Perfectionists or people with low self-esteem experience anxiety more often.
• Trauma: Child abuse, traumatic accidents, or chronic stress increase risk of anxiety.
• Substance Use: Caffeine, alcohol, and weed (while some people search, “does weed help with anxiety disorders,” research has shown that it can exacerbate symptoms for many).
• Medical conditions: Thyroid dysfunctions, heart arrhythmias, and chronic illnesses can produce or mimic anxiety symptoms.

What does anxiety feel like?

People often ask: What does anxiety feel like? The answer is subjective, but the following are typical feelings of anxiety:

• Heart racing or palpitations
• Shortness of breath (which leads to the question: how do you know if your shortness of breath is from anxiety?)
• Muscle tension
• Sweating
• Gastrointestinal feelings
• Restless or unable to focus
• A sense of impending doom

If it progresses, some people experience an anxiety attack ,which is a sudden, intense experience of fear accompanied by a wave of physical symptoms, such as chest pain, shaking, or dizziness.

Does anxiety cause chest pain?

Yes, anxiety can cause someone to experience chest pain, and as a result, they believe they are experiencing a heart attack, caused by:

• Muscle tension of the chest wall
• Hyperventilation
• Increased heart rate

If you are uncertain, it is always best to err on the side of caution. A doctor should be consulted regardless. Chest pain should never be ignored. Gordon, A. 680.

How to Calm Anxiety?

When someone is searching “how to calm anxiety” or “how to get rid of anxiety immediately” the assumption is they are looking for immediacy, or tools that are easy to access. I will give you some useful tools:

• Box Breathing: Inhale for 4 seconds, hold for 4, exhale for 4, hold for 4.
• Grounding Techniques with sensory: 5-4-3-2-1 (sight, touch, hearing, smell and taste).
• Muscle Relaxation: Tense and release each muscle group methodically.
• Cold Water to Your Face: Cold-water fascial immersion lowers heart rate by stimulating the vagus nerve.
• Positive Distraction: Listen to music (no, even a Doechii one!), dance or find something to engage with that is consuming.

How to Deal with Anxiety: Long Term Solutions?

So, while getting rid of anxiety if plausible is unrealistic, you can learn to manage anxiety.

• Cognitive Behavioural Therapy (CBT): This is the gold standard and most fruitful practice for treating anxiety disorders.
• Mindfulness and Mediation: Mindfulness is helpful to lower stress hormones, and develop a practice of staying present.
• Exercise: Any amount of physical activity works, but cardio is ideal for burning up the adrenaline that can harm some people.
• Journaling: Good for sorting through a lot of thoughts that would otherwise thin the cortex.
• Reduce Stimulants: Things like added caffeine and energy drinks.
• Medication: SSRIs, SNRIs, and beta-blockers. Lucky for you there is a psychiatrist ready and willing to help with these options tailored for you.

Types of Anxiety Disorders

Anxiety is not a uniform experience. There are numerous types that are clinically recognized:

1. Generalized Anxiety Disorder (GAD)

• In GAD there is excessive, uncontrollable worry about most everyday things.
• Lasts six months or more.
• Worry is often accompanied with physical symptoms like fatigue and irritability.

2. Social Anxiety Disorder

• Intense fear of social or performance situations.
• Fear of embarrassment, judgment, or rejection.
• May avoid social events and meetings.

3. Panic Disorder

• Recurrent panic attacks.
• Fear of next panic attack can be as debilitating as panic itself.

4. OCD and Related Conditions

Although it’s debated, OCD is a subtype of anxiety disorders, for many.
Intrusive thoughts and compulsive/ritualistic behaviors.

Anxiety Disorder Symptoms: What to Look For

Some common symptoms of most anxiety disorders include:

• Constant worry, constant intrusive thoughts.
• Difficulty concentrating.
• Physical symptoms: trembling, sweating, stomach issues.
• Avoidance behaviors.

Pets and Anxiety: Nature’s Calming Companions!

And of course research and anecdotal evidence increasingly points to the ability of pets to contribute to therapeutic healing. People experience less loneliness, a sense of belonging, and less anxiety when they are with a pet.

How can pets help reduce anxiety?

• Lower cortisol (stress hormone) and elevate oxytocin.
• Fuzzy companions with consistent companionship.
• Sensory stimulation as pets are active.
• Motivate structured daily work and movement

Best Pets for Anxiety:

• Dogs: Work dogs, especially service dogs or emotional support dogs, are trained to sense anxiety and offer tactile intervention.
• Cats: Independent acknowledging but affectionate—great for introverts, and those with social anxiety disorder.
• Small Mammals (guinea pigs, rabbits):
• Small mammals are a lower maintenance but calm pet that you can observe living a life of leisure.
• Fish: Studies show that watching fish swim lowers heart rates and calms the nervous system.

Pets offer emotional securement and help any person remain anchored in the world outside of their thoughts of anxiety.

Conclusion

Anxiety is not a flaw, it is a signal. With some understanding, some support systems and tools, it is possible to walk with or leave anxiety behind and live a rich fulfilling life.

If you are asking yourself, “What is anxiety?,” “What causes anxiety disorders,” or “How do I calm anxiety down really fast?” Congratulations! You’re already on the path to better mental wellness! And if you think you might need medication, therapy, or maybe to adopt a pet, there is no right or wrong way; the solution is you!

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