Fear is part of life. It is a natural feeling that protects us from dangers, risks or threatening situations. But what if fear suddenly takes over? If it appears even though there is no real threat? If you paralyze the thinking, acting and feeling?
Then we speak of anxiety disorders, one of the most common mental illnesses worldwide. In this article you get an understandable overview of the topic, possible causes, symptoms, forms and ways of therapy.
What are anxiety disorders?
Anxiety disorders are more than "just a little nervous". They are anxiety diseases in which the feeling of fear is no longer in relation to reality. Fear becomes a permanent companion, often for no recognizable reason and it affects the entire life.
About every fifth person in the population experiences an anxiety disease in the course of life. Women are affected more often than men.
Forms of anxiety disorders
The most common anxiety disorders are:
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Specific phobias: z. B. in front of spiders, height, syringes or thunderstorms.
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Social phobia: Fear of negative evaluation in social or performance -related situations.
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Agoraphobia: Fear of public places or crowds.
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Panic disorder: Repeated, suddenly occurring fear accidents without clear triggers. The panic attacks have physical symptoms such as racing heart, sweating, dizziness, tremors or shortness of breath. Many affected people fear the next attack, the so -called fear of fear.
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Generalized anxiety disorder (gas): Ongoing, excessive concerns about various areas of life (DSM-IV, cited in anxiety disorders, pp. 7–17).
How does an anxiety disorder arise?
Research today assumes an interaction of biological, cognitive and learning theoretical factors. Models such as the two-factor model according to Mowrer (1939) and the Three Pathway model by Rachman (1977) describe how fear is learned by traumatic experiences and strengthened by avoidance. Genetic predispositions and increased anxiety sensitivity also play a role (Seligman, 1971; Ehlers & Margraf, 1989).
For example, the Cognitive Model of Clark (1986) describes that affected physical symptoms (e.g. racing heart) misinterpret and leads to a spiral of fear and physical reactions, the so -called "vicious circle of fear" (McNally, 1994).
How do anxiety disorders feel?
Anxiety disorders often show with clear physical and mental reactions:
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Heart racing, sweating, trembling
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Nervousness, unrest, tension
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Feeling of loss of control or "I'm going crazy"
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Withdrawal from everyday social life
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Strong uncertainty in simple situations (e.g. in the car, in the supermarket or even in your own house)
Many affected people report that they feel paralyzed as if their body is constantly alert.
Panic attacks - when the body raises the alarm
Panic attacks are among the most intense fear experiences and often appear to be out of nowhere. Typical symptoms such as shortness of breath, rapid heart, trembling, sweating, chest or the feeling of becoming or dying are typical. What many do not know: these violent reactions can be physically explained, they are an expression of an overactivated stress system.
In these moments, the Amygdala, our "danger radar", is overlooked in these moments, which triggers a cascade of stress reactions in the body. The sympathicus (part of the autonomous nervous system) switches to emergency mode: heartbeat and breathing accelerate, muscles tense, the body is preparing for escape or struggle. The "problem": there is no real external danger. The reaction is inappropriate or misguided, often triggered by subliminal tension, overwhelming thoughts or physical conditions such as exhaustion.
Play according to recent studies (e.g. Gerlach et al., 2019; Schaeuffele & Hamm, 2022) chronic stress, suppressed emotions or non -processed loads A central role in the development of panic attacks. Our body stores stress, neurobiologically from the vegetative nervous system, and this "pent -up" stress can be unloaded in certain situations like out of nowhere.
Physical triggers such as breathing that is too fast, drop in blood sugar or hormonal fluctuations can also favor panic attacks.
Many affected people report that panic attacks arise even with the smallest physical exertion, for example when climbing stairs or shopping. So it is essential, first to clarify all physical causes by doctorbefore one speaks of a psychological cause. Only when heart problems, metabolic diseases or neurological disorders have been excluded can a diagnosis such as "panic disorder" be considered.
What helps in the event of acute? The most important thing is to break the circulation of fear:
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Breath and deep into the stomach (e.g. 4 seconds - 6 seconds)
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Stain the focus outdoors: What do I see? What do I hear?
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Repeat sentences internally like: "I'm safe", "It's just afraid, she passes."
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Movement or printing techniques (e.g. holding ice cubes, stepping vigorously) can help to regulate
According to current psychological models (e.g. Clark, 2021), it is crucial To learn coping strategies at an early stage to avoid chronification of the panic attacks. Combs of therapy such as cognitive behavioral therapy, mindfulness training or body work (e.g. somatic experience) have positive effects in many studies.
Where does the fear come from? Causes and triggers
The causes of anxiety disorders are diverse and often individual. Often several factors play together:
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Stress, overwhelming or traumatic experiences
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Family disposition or genetic components
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Changes in the brain metabolism
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Unresolved emotional conflicts
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Educational styles, early loss experiences or high expectations
Physical diseases such as cardiovascular diseases or hormonal disorders can also play a role.
When will fear become a disease?
Fear becomes a disturbance when you:
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Starts for weeks or months
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is in no way of a ratio to the real danger
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limits everyday life
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leads to avoidance behavior, social withdrawal or sleep problems
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triggers physical symptoms for which no medical reason is found
If you are unsure whether you are affected, a self -test (e.g. on trustworthy health portals) can give initial information. Nevertheless: A precise diagnosis should always be done by a: n doctor or therapist: in.
The way to diagnosis
Many patients hesitate to get help. They are afraid not to be taken seriously or to be considered "weak". But the opposite is the case: taking the first step is an act of strength.
A good start is a conversation with the family doctor. From there, the transfer can be made to specialists such as psychologists: inside, psychiatrist: inside or psychotherapist: inside.
Therapy: What helps against fear?
The most effective forms of therapy for anxiety disorders are:
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Cognitive behavioral therapy (CBT): Restructuring of negative thinking patterns.
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Exposure therapy: Confrontation with the anxiety -resolution stimuli (in vivo or in Sensu).
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Relaxation techniques: Progressive muscle relaxation, breathing exercises, applied tension.
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Drug treatment: In severe cases with antidepressants or anxiolytics (Ehlers & Margraf, 1989; Borkovec, 2000).
What you can do yourself: tips for everyday life
Talk about it: Exchange yourself with familiar people. Sharing your worries alone can relieve.
Stay in motion: Regular sport looks like a natural stress killer.
Avoid alcohol & caffeine: These substances can increase anxiety.
Write down your thoughts: This helps to gain distance and recognize patterns.
Build daily routines on: They give your day structure and your head rest.
Fear is treatable - you are not alone
It is important to understand: everyone can be affected. Anxiety disorders not only meet "weak" or sensitive people. They are widespread and treatable!
It is estimated that several million people suffer from anxiety diseases in Germany alone and in Switzerland. So you are neither strange nor alone. There is help, ways, solutions.
Fear can be there - but she doesn't have to control you
Anxiety disorders are serious diseases that can have a strong influence on life. But they are also a signal, an indication that something has come out of balance.
If you are affected: You don't have to wait until "it gets better". You can become active, find clarity and get support. There are many ways and you can go at your pace.
The first step is often the hardest. But it is also the most important.
If you want support in dealing with fears, coaching can be a helpful accompaniment, especially to better understand your thinking patterns, strengthen your self -efficacy and to develop concrete strategies for everyday life. However, please note: Coaching is not a promise of healing and does not replace a medical or psychotherapeutic treatment. In -depth diagnostics and therapy at a specialist, psychiatrist or psychotherapist is essential if the fears are very stressful or impair your everyday life. Coaching can have a complementary effect and support you to actively take steps towards stability and self -confidence. In my workbook you will find the first exercises, reflection questions and practical tools that can help you to better understand your fears and to work specifically on it.
Arrange the contemplate 1: 1 conversation
Source information:
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Ehlers, A., & Margraf, J. (1989). Cognitive models of the panic disorder. Behavioral therapy & behavioral medicine.
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McNally, R. J. (1994). Panic Disorder: a critical analysis. Guilford Press.
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Mowrer, O. H. (1939). A stimulus - response analysis of anxiety and its role as a reinforcing agent. Psychological Review, 46(6), 553–565.
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Rachman, S. (1977). The Conditioning Theory of Fear Acquisition: A Critical Examination. Behaviour Research and Therapy, 15(5), 375–387.
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Seligman, M.E. P. (1971). Phobias and Preparedness. Behavior Therapy, 2(3), 307–320.
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Clark, D. M. (1986). A cognitive approach to panic. Behaviour Research and Therapy, 24(4), 461–470.
