Understanding anxiety and how to manage it

Racing heart. Tightness in your shoulders. Knots in your stomach. Anxiety doesn’t just live in your thoughts. It can show up in your body, too. While occasional worry is a normal part of life, ongoing anxiety can make even simple tasks hard to manage.

Anxiety is the emotion we feel when we’re worried about something. But feeling anxious all the time, having high levels of anxiety over minor things, or consistently worrying about things you cannot control is different. That’s an anxiety disorder.

Adults, teens, and children can have anxiety disorders. If you or a loved one needs help managing anxiety, help is available.

The differences between anxiety and an anxiety disorder

Anxiety is a short-lasting sense of worry related to something stressful; we typically feel it and forget it. Adults might be nervous about a job interview or a doctor’s visit. Children might feel anxious about a test, game, or audition. When the event is over, the anxiety goes away and calm is restored.

When people with anxiety disorders feel worried, their body activates a continuous stress response that creates a spiraling sense of fear or panic. This makes it hard to calm down or focus.

Living with an anxiety disorder can be overwhelming. It can drain you physically and mentally, create physical pain, cause you to disconnect from others, or lead to other mental health conditions such as depression.

Symptoms of an anxiety disorder can be emotional, physical, or both, including:

Feelings of worry or dread about the future
Expecting the worst and always watching for signs of danger
Having unwanted or intrusive thoughts that won’t go away
Feeling tense, jumpy, restless, or irritable
Difficulty concentrating
Trouble falling asleep or staying asleep
Feeling exhausted even with adequate sleep
Muscle pain, tightness, or soreness not related to physical activity
Headaches or migraines
Upset stomach

Getting help is important

There are different types of anxiety disorders, and treatment approaches can vary based on the type. If you think you might have an anxiety disorder, you should talk to your doctor. They can assess your symptoms and offer treatment options. In most cases, doctors will recommend a combination of therapy, self-care practices, and medication.

Some ways to help reduce anxiety include:

IBX members can access care quickly

If you or a loved one is looking for help to manage anxiety, we have both self-guided digital resources and a large network of behavioral health providers to support you.

Our Behavioral Health Care Navigation team provides one-on-one guidance so you can find help fast. Call 1-800-688-1911, Monday – Friday, 8 a.m. – 6 p.m. to talk to someone who can connect you with an in-network provider. They can even schedule your first appointment.

Some of our providers are part of our Connect to CareSM network. They can get IBX members into care, often in as quickly as 1 – 2 days. Our network has providers who specialize in treating anxiety in children and adolescents, as well as adults. In-person and virtual appointments are available. Visit ibx.com/bhcare for a list of Connect to Care providers.

Managing anxiety is a common mental health concern. It might feel overwhelming to ask for help, but our team can connect you to the care that’s right for you.