Understanding anxiety: what it is, what causes it and how to address it

Editorial Team SDG3
Nov 19
6 min read

Anxiety is a natural human emotion that everyone experiences at some point in life. It is characterised by feelings of unease, worry or fear, and can range from mild to severe. This response has been part of human evolution for thousands of years, helping individuals prepare for potential threats or challenges. When someone feels anxious, their body activates what is commonly known as the "fight-or-flight" response, a physiological mechanism that releases adrenaline, increases heart rate, and sharpens alertness, preparing the person to deal with danger.

While occasional anxiety is normal and even beneficial, it can become a disorder when the feeling is persistent, overwhelming, and interferes with daily life. Individuals suffering from anxiety disorders may find themselves worrying excessively about routine matters or feeling on edge without a clear reason. Medical experts describe anxiety disorders as a condition in which anxiety is more than a temporary state, it becomes chronic, pervasive, and often accompanied by physical symptoms such as palpitations, sweating, or sleep disturbances.

There are several recognised forms of anxiety disorders, including Generalised Anxiety Disorder (GAD), Panic Disorder, Social Anxiety Disorder, Phobias, and Separation Anxiety. These conditions may vary in intensity and presentation, but they share a common underlying feature: an exaggerated and uncontrollable sense of fear or apprehension that affects both mental and physical health.

What generates or triggers anxiety

The causes of anxiety are complex and influenced by multiple interrelated factors, biological, psychological, and environmental. One of the main biological aspects involves the balance of neurotransmitters in the brain. Serotonin, dopamine, noradrenaline and gamma-aminobutyric acid (GABA) play significant roles in regulating mood and stress responses. When these chemical messengers are imbalanced, the brain’s ability to manage stress signals can become impaired, making individuals more vulnerable to anxiety.

Genetic factors also play a part. People with a family history of anxiety or depression are more likely to develop similar disorders, suggesting that a predisposition to anxiety can be inherited. In addition, studies show that individuals with hyperactive amygdalas, the region of the brain responsible for processing fear, are more prone to heightened anxiety responses.

Psychological elements often contribute to anxiety as well. Individuals who tend to overanalyse situations, anticipate the worst outcomes or have perfectionist tendencies can experience chronic worry. These thought patterns, once ingrained, can become automatic and self-perpetuating. Furthermore, early life experiences such as childhood trauma, neglect or exposure to constant stress can shape one’s emotional responses, creating long-term susceptibility to anxiety disorders.

Environmental and social factors are equally important. Major life events such as losing a job, facing financial instability, enduring relationship conflicts or experiencing chronic illness can trigger anxiety episodes. In today’s fast-paced and digitally connected world, the constant influx of information and social comparison can further heighten feelings of inadequacy and fear of failure. Chronic exposure to stress, whether through work demands, societal pressures or personal responsibilities, can exhaust the body’s coping mechanisms and lead to persistent anxiety.

In short, anxiety arises when multiple stressors converge and overwhelm an individual’s ability to cope effectively. It is rarely caused by a single factor, but rather by a combination of vulnerabilities that interact over time.

What are the symptoms of anxiety

The symptoms of anxiety can manifest in many ways, mentally, emotionally, and physically. In mild cases, a person might feel nervous before an important event. In more severe cases, the symptoms can be so intense that they interfere with work, relationships and basic daily functioning.

Mentally, anxiety is often accompanied by excessive worrying, restlessness, or difficulty concentrating. Sufferers may find it difficult to control their thoughts, which tend to loop around worst-case scenarios. Emotionally, individuals often feel irritable, tense, and unable to relax. They may constantly feel “on edge”, waiting for something bad to happen even when there is no direct threat.

Physically, anxiety triggers a cascade of bodily reactions. Heart rate accelerates, breathing becomes shallow, muscles tighten, and the body remains in a heightened state of alert. This prolonged stress response can lead to fatigue, headaches, digestive issues, and sleep disturbances. Some people also experience panic attacks, characterised by sudden surges of intense fear accompanied by dizziness, trembling, chest pain, and the sensation of losing control.

Over time, untreated anxiety can become exhausting, draining both mental and physical energy. Those who suffer from chronic anxiety often withdraw from social situations, avoid responsibilities, or develop unhealthy coping mechanisms, such as substance abuse or overeating, which in turn worsen the problem.

What solutions are available today

Although anxiety can feel overwhelming, there are numerous effective treatments and coping strategies available today. The approach to managing anxiety depends on its severity and cause, but modern psychology and medicine offer a wide range of tools that can significantly improve quality of life.

Lifestyle and self-management

Self-care is the first line of defence against anxiety. Regular exercise is one of the most powerful natural remedies: physical activity helps the body release endorphins, which promote relaxation and positive mood. Equally important are balanced nutrition and proper sleep. Avoiding stimulants such as caffeine and alcohol can also prevent anxiety symptoms from worsening.

Mindfulness and relaxation techniques are increasingly recommended by mental health professionals. Deep-breathing exercises, meditation, and yoga have proven effective in reducing the physiological arousal caused by stress. Journaling and setting aside specific “worry times” during the day can help people compartmentalise their concerns and regain a sense of control.

Psychological and medical treatment

Psychotherapy remains one of the most reliable treatments for anxiety disorders. Cognitive Behavioural Therapy (CBT) is widely recognised as the gold standard. It helps individuals identify and change distorted thought patterns that trigger anxiety, replacing them with healthier coping strategies. Exposure therapy is another technique, particularly effective for phobias and social anxiety, in which patients gradually confront their fears in a controlled environment until the fear response diminishes.

For some individuals, psychotherapy alone may not be sufficient. In such cases, medication prescribed by a psychiatrist can help stabilise mood and regulate brain chemistry. Selective Serotonin Reuptake Inhibitors (SSRIs) and Serotonin-Noradrenaline Reuptake Inhibitors (SNRIs) are commonly used to treat chronic anxiety. Benzodiazepines may also be prescribed for short-term relief, but they must be used carefully due to their potential for dependency.

A combination of therapy and medication often yields the best results, as it addresses both the psychological and biological dimensions of anxiety. Consistent follow-up with healthcare professionals ensures that treatment remains effective and properly tailored to the individual’s needs.

Support networks and non-governmental organisations

Beyond medical treatment, community and emotional support play an essential role in recovery. Non-governmental organisations (NGOs) across the world provide resources, guidance, and connection for those living with anxiety.

The Anxiety and Depression Association of America (ADAA) focuses on education, prevention, and research, helping individuals access scientifically supported treatments and find local support groups. The South African Depression and Anxiety Group (SADAG) operates a range of helplines and peer networks for people experiencing mental health difficulties, particularly in communities with limited access to professional care.

In the United Kingdom, Mind provides free information, advocacy, and mental-health services that encourage early intervention and promote mental wellbeing. In Australia, Beyond Blue offers 24-hour telephone and online counselling, as well as community initiatives aimed at reducing stigma around anxiety and depression.

These organisations demonstrate how the non-profit sector complements traditional healthcare systems by providing immediate, compassionate, and accessible assistance to those in need.

Addressing anxiety

Addressing anxiety is not merely about alleviating symptoms; it is about preserving long-term mental and physical health. Chronic anxiety can increase the risk of developing other psychological disorders, such as depression or substance abuse. Prolonged stress also has measurable effects on the body, including cardiovascular strain, weakened immunity, and digestive disorders.

Moreover, untreated anxiety can lead to significant social consequences. People may withdraw from friends, partners, and professional responsibilities, limiting their opportunities for growth and connection. The loss of productivity caused by anxiety-related absenteeism is a growing concern in workplaces worldwide, affecting both employees and employers.

By recognising anxiety as a treatable condition rather than a personal weakness, society can foster greater empathy and encourage more individuals to seek help. With the right combination of therapy, medication, lifestyle changes, and community support, most people can manage anxiety effectively and lead fulfilling lives.