When people seek therapy for anxiety, they often realize that they aren’t sure of the difference between normal worrying and clinical anxiety. This is partly because a primary symptom of clinical anxiety is excessive worrying! To better understand let’s differentiate and define these terms and explore the value of anxiety therapy.

What is Worry?

Humans have the ability to think about future events, which can lead to worrying about the possible outcomes, especially if they are stressful. However, worrying is a temporary experience that generally stays in our thoughts. We ponder the outcome of a specific event, and when it’s over, our worrying stops.

For instance, if you have to give a presentation at work, you might worry about your future performance. But once the event is over, you will no longer worry. Usually, when the mind worries, the experience is based on an actual event that will happen.

For instance, knowing that you have to speak in front of 100 people could cause you to worry about making mistakes like stumbling over words. Because of this worry, you might practice a few times to avoid making mistakes as the brain tries to resolve the situation through problem-solving techniques.

What is Anxiety?

Anxiety is a natural emotional response that humans experience when facing a perceived threat or stressful situation. It can manifest in various forms, such as worry, fear, or apprehension. Despite the negative connotations often associated with anxiety, it serves an essential purpose in our lives. When we encounter a potential danger or stressful situation, anxiety helps us remain alert and focused.

It triggers our fight-or-flight response, preparing us to act quickly to protect ourselves. In challenging situations, anxiety can be a tool that helps us survive and thrive. In other words, not all anxiety requires anxiety therapy.  However, excessive or prolonged anxiety can be detrimental to our mental and physical health. It can lead to chronic stress, which can contribute to a range of health issues, such as high blood pressure, heart disease, and depression.

The difference between healthy moments of anxiety and clinical anxiety (warranting anxiety therapy) is how the feelings interfere with your ability to function daily. Anxiety disorders are a group of mental health conditions that cause people to experience intense and persistent feelings of fear and constant worries.

These feelings can be so overwhelming that they interfere with a person’s ability to work, study, or engage in social activities. People with anxiety disorders may also experience physical symptoms such as sweating, shaking, or a racing heart.

Generalized anxiety disorder (GAD) is one of the most common anxiety disorders and the primary reason people seek therapy for anxiety. GAD involves excessive and uncontrollable worry about everyday events or activities, such as work, school, or relationships.

People with GAD may find it difficult to relax or enjoy leisure time because their minds are constantly preoccupied with worry. They may also experience physical symptoms such as muscle tension, fatigue, or irritability.

Worry Vs. Anxiety

Experiencing feelings of anxiety and worry is a common occurrence for many people. However, there is a significant difference between normal worry vs. anxiety. Public speaking, for instance, can cause nervousness and anxiety in most individuals. But, it’s the way people deal with the problem that sets them apart. Here are five key differences between worry vs. anxiety:

1. Regular worries tend to occupy your mind, whereas clinical anxiety can have tangible effects on your body. For instance, you might experience a racing heart or sweaty palms due to anxiety. In some cases, individuals might feel a tightness in their chest or have difficulty breathing. Those dealing with anxiety are also prone to experiencing digestive issues such as stomachaches, cramps, or loss of appetite. These physical symptoms often accompany the mental distress associated with anxiety, highlighting the intricate connection between our thoughts and bodily sensations.
2. Normal worry tends to be specific and tangible. It’s grounded in concrete situations – you’re concerned about a particular event or circumstance. Anxiety, on the other hand, is often nebulous. You experience a sense of restlessness and unease, but it’s challenging to identify the exact cause. The feeling of being on edge can be overwhelming, yet the source remains elusive, making it tricky to tackle the underlying issues and find solutions.
3. Worrying involves a real-life focus. It’s your mind’s way of processing genuine, immediate events. When your concerns are grounded in real situations, worry can serve a purpose. For instance, worrying about the spread of illnesses like COVID-19 can motivate you to take precautions such as sanitizing your hands and wearing protective masks. Excessive worry and anxiety, conversely, tend to magnify risks. If the actual likelihood of a negative event is 10%, someone experiencing anxiety might perceive it as an overwhelming 70%. This tendency to overestimate threats can lead to excessive distress. Additionally, individuals grappling with anxiety often underestimate their resilience, feeling as though they’ll be powerless if a feared outcome occurs. Therapy for anxiety helps to calibrate the likelihood of bad things happening and the perception of threat to match the actual threat.
4. Normal worry typically has a brief duration. It emerges in response to a troubling circumstance, such as the ongoing pandemic, prompting you to consider potential solutions. Worry serves as a catalyst, urging you to employ problem-solving techniques to tackle your concerns head-on. Anxiety, however, is relentless, persisting even when worries are irrational or unfounded. It becomes a constant companion, overshadowing your thoughts and actions. This persistence often hampers your daily functioning, making it difficult to focus, engage in tasks, or enjoy life fully. The unrelenting nature of anxiety sets it apart from the more temporary and situational nature of worry.
5. Worry can be mentally draining, while excessive worry and anxiety can cause mental and physical exhaustion. Normal worry doesn’t usually drive you to take a sick day, but anxiety is a different story. When you’re dealing with anxiety, it can seep into your thoughts and emotions, making it difficult to concentrate and complete tasks. Your mind may be racing with worries, making it hard to focus on the present moment. Racing thoughts can lead to decreased productivity, as well as physical symptoms like headaches and fatigue. Taking steps to manage anxiety, such as meditation, exercise, or anxiety therapy, can help you stay focused and productive even when you’re feeling stressed.

Managing Worry

When worrying gets hard to control, it can take up a lot of time and brain space. Here are some alternatives to anxiety therapy to help manage normal worry that has gotten out of hand:

1. Practice Mindfulness and Relaxation Techniques: Cultivating mindfulness can help you stay grounded in the present moment. Techniques such as deep breathing, meditation, and yoga can significantly reduce worry. These practices promote relaxation, enabling you to gain perspective and approach concerns with a calmer mindset.
2. Challenge and Reframe Worrisome Thoughts: Actively challenge negative or irrational thoughts associated with your worries. Ask yourself if these thoughts are based on facts or assumptions. Often, anxiety-fueled worries can be extreme. Reframe them with more realistic, coping-oriented statements acknowledging your ability to handle situations. This process of cognitive restructuring, also a common intervention in anxiety therapy, can change the way you perceive and respond to your concerns.
3. Set Aside “Worry Time”: Allocate a specific time each day to address your worries. During this designated period, allow yourself to focus on your concerns. Write them down, analyze them, and consider potential solutions. Once this time is up, consciously shift your thoughts away from worries. Having a dedicated worry time prevents concerns from intruding into every moment of your day.
4. Engage in Regular Physical Activity: Regular exercise has a dual benefit—it reduces stress hormones and promotes the release of endorphins, the body’s natural stress relievers. Physical activities like walking, jogging, or even dancing can enhance your mood and diminish worry.
5. Seek Support from Others: Talking about your worries with trusted friends, family, or an anxiety therapist can provide valuable perspectives and emotional support.

When to Seek Care: Therapy for Anxiety

If you’re experiencing unmanageable worry or symptoms of anxiety that are interfering with your daily activities, it’s essential to seek anxiety therapy. Anxiety disorders are treatable, and there are many effective treatments available, including anxiety therapy and medication.

A mental health professional can help you determine if your symptoms are due to an anxiety disorder and develop a treatment plan that’s right for you.

In conclusion, worry and anxiety are a natural part of life, but there is a significant difference between everyday concerns and excessive worry. Physical and emotional symptoms can help distinguish normal worry from clinical anxiety.

If you’re experiencing symptoms of anxiety that are severe, persistent, and interfere with daily activities, therapy for anxiety can help. Remember, anxiety disorders are treatable, and there is help available.

This blog is made for informational and educational purposes only. It is not medical advice. The information in this blog is not intended to (1) replace a one-on-one relationship with a qualified licensed health care provider, (2) create or establish a provider-patient relationship, or (3) create a duty for us to follow up with you.