Feeling anxious is a normal reaction to stress, and everyone feels anxious from time to time. Sometimes anxiety can even be positive — when it helps motivate you to address a tense situation at work, study harder for an exam, prepare for a new situation, or stay focused on an important task. In general, anxiety helps people cope and doesn't last for very long. But when anxiety becomes excessive, is not appropriate for the situation, or lasts a long time, it can get in the way of your everyday activities and may interfere with how you get along with others.

Some Veterans develop severe anxiety following a trauma or a life-threatening experience. For others, stressful life events — such as the transition from military to civilian life or difficult work situations — can cause anxiety disorders.

There are several types of anxiety disorders with a variety of symptoms. Some people have repeated short-term episodes of intense fear called panic attacks, while others have exaggerated worry, tension, and fear most of the time or in everyday social situations. Sometimes, this anxiety can cause physical symptoms like a pounding heart, trouble breathing, trembling, sweating, or being easily startled. Other times, anxiety disorders can include ongoing, intrusive, and unwanted thoughts or changes in behavior.

Common anxiety disorders include panic disorder, social phobia, generalized anxiety disorder, and obsessive-compulsive disorder. No matter the condition you may have, it is important to know that most people who have an anxiety disorder can improve their symptoms through connecting with professional care.

A wide variety of symptoms may be signs of an anxiety disorder, some of which may be physical symptoms:

Pounding or racing heart

Sweating or cold, clammy hands

Feeling jumpy or restless

Trembling, twitching, or shaking

Having a hard time catching your breath

Feeling a fullness in the throat or chest

Feeling dizzy or lightheaded

Having stomachaches or nausea

Having trouble falling asleep or getting a good night’s rest

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There are a number of effective treatments for anxiety disorders that can help you cope with these symptoms and greatly improve your quality of life. Many Veterans have found effective ways to deal with their feelings of anxiety.

Treatments for anxiety disorders can involve counseling, medication, or a combination of these two. Counseling can help you learn new ways of thinking, practice positive behaviors, and take active steps to move beyond your symptoms. Medications work in different ways to affect the chemicals in your brain that may be associated with anxiety disorders.

“My anxiety didn’t go away overnight, but it certainly got easier for me to deal with as I continued my treatment.”

Anxiety disorders often occur along with other mental or physical conditions, including depression or alcohol or drug problems, which may mask anxiety symptoms or make them worse. In some cases, it will be important to treat other problems in order to get the full benefits of anxiety disorder treatment. You may need to work with your doctor or counselor and try different types of treatment before finding the best one for your symptoms.

In addition to getting treatment, you can adjust your lifestyle to help relieve anxiety symptoms. Try to work these into your daily routine:

Walk, jog, or work out. Physical activity can improve your mood and help you sleep better.

Eat healthy meals regularly. Good nutrition helps your body and your mind.

Sleep well. Getting enough quality sleep can help you feel better during the day.

Practice relaxation techniques. A shower, deep breathing exercises, or time in a quiet place to collect your thoughts can help relieve stress and make you feel more at ease.

Get involved. Volunteer, join a club, or take up a hobby to share your strengths and wisdom with others.

Your close friends and family may be the first to notice that you’re having a tough time. Turn to them when you are ready to talk. It can be helpful to share what you’re experiencing, and they may be able to provide support and help you find treatment that is right for you. The sooner you seek help, the sooner you will begin to feel better.

“Sometimes the worst thing was not knowing if my anxiety was normal, or something that I should get treatment for. I used an online tool to find out and it helped a lot.”