October 22, 2024, 12:59 pm | Read time: 7 minutes

Fear is something completely normal. But if you feel thwarted by it, you have to do something about it. Sometimes, you can do this on your own, but sometimes, you need professional help.

Types of anxiety disorders – phobias

Anxiety disorders come in different forms. One form is phobias – specific fears, for example, of spiders or tunnels. Sociophobias are also common. Those affected dread certain interpersonal situations, perhaps giving a lecture in front of a large audience or sitting at a table and eating with others.

“The focus here is on the fear of being judged by others and not being considered good enough,” says Prof. Dr. Markus Banger. He is Chief Physician at the Department of Addiction Diseases and Psychotherapy at the LVR Clinic in Bonn.

Generalized anxiety disorder

Generalized anxiety disorder is another common condition. Those affected are constantly worried. For instance, they may fear job loss without any evidence to suggest it’s likely. Or they live in constant fear that close relatives will have a serious accident. “Generalized anxiety disorder often goes hand in hand with depression,” says Banger. According to an Australian long-term study, unresolved fears and anxiety disorders increase the risk of dementia in old age.

Panic attacks

Panic attacks are another form of anxiety disorder. The attack strikes abruptly, bringing intense physical reactions such as shortness of breath, a rapid heartbeat, sweating, and trembling. In these situations, those affected sometimes even believe they are going to die.

Causes of anxiety disorders

Anxiety disorders can have different causes. “Around 30 percent of anxiety has a genetic basis,” explains Banger. In contrast, medication, drugs, physical illnesses, life experiences, and acute events play a role in the remaining 70 percent.

In the case of severe anxiety disorders, sufferers should definitely seek professional help and consult a psychotherapist via their GP, for example. Behavioral therapy, possibly combined with medication, can help.

This is how many people are affected by anxiety disorders

An analysis of insurance data from the IKK classic health insurance company has shown that the number of people suffering from an anxiety disorder increased significantly between 2013 and 2022. The number of diagnosed anxiety disorders rose from 4.8 percent (2013) to 6.6 percent (2022). The highest increase was seen in social phobias and panic disorders, with women more affected overall^.1 According to the Health Knowledge Foundation, 2 in 100 adults in Germany are affected by a panic disorder in the course of a year^.2

A recent survey by the online therapy platform HelloBetter, involving 2,000 individuals in Germany aged 16 to 75, reveals that anxiety is a significant concern: according to the survey, one in four people (26%) fear becoming mentally ill. Young people (Gen Z, aged between 16 and 28: 39%) and women (28%) scored particularly high. The study indicates a growing trend of increasing fears and worries among the German population: 43% of respondents stated that their worries had increased in the last twelve months. Economic concerns are particularly prevalent among many individuals. The study was conducted by the market research institute IPSOS^.3

Plagued by anxiety? These exercises can help

However, in many less severe cases, people who are plagued by anxiety can also help themselves. Author Caroline Foran (More Courage: How to Grow from Your Fears and Gain More Self-confidence) has many tips and strategies for this. One of these is the mindfulness exercise: the next time you feel nervous or anxious, start by consciously noticing the feeling. The aim is to focus your attention on yourself and your feelings and thoughts – “even if it is unpleasant”, Foran told Deutsche Presse-Agentur.

And this is how it works: breathe in and count to four, then breathe out and count to eight. “Repeat this exercise five times until your pulse has slowed down.” The next step is to focus your attention on your feet and lower body. Anchor yourself, feel the ground beneath your feet, and breathe in and out. This mindfulness exercise can be helpful before an exam or a presentation, for example.

Other mindfulness exercises can be found in the breathing technique of Kundalini yoga – or in walking meditation. The latter, by the way, is ideal for beginners.

According to Berlin mindfulness trainer Mathias Gugel, mindfulness teaches us to consciously perceive and change our habitual patterns. However, this doesn’t happen overnight. It needs to be practiced for a while, around eight to twelve weeks. Without this practice, we remain in our old experience and repeat it again and again. Therefore, the goal is to integrate mindfulness exercises into daily routines until they become habitual.

What else can help

Another approach is to become aware of your fears. To do this, sit down and write down in as much detail as possible what you are actually afraid of. “Sometimes the first step towards overcoming your fear can be to tear the piece of paper into lots of pieces,” says Banger.

According to the expert, it can also help to talk about your fears with your partner or good friends: “Such a conversation can help to put feelings of anxiety into perspective.” Exercising or practicing relaxation exercises – in the form of yoga, for example – is also very helpful for anxiety disorders.

Consciously go through disaster scenarios

According to Foran, another thing that can help is anxiety hacking. This involves sitting down and analyzing what could go wrong in the situation you are afraid of. The next step is to imagine all possible disaster scenarios in this context and ask yourself: What if…?

“What if you finally told this one person the truth,” says Foran as an example of fear hacking. The expert assumes that the reality will often not be as bad as your own disaster scenario. If it does happen, you will get through it. “You are prepared for an emergency and can deal with it better thanks to this strategy,” says Foran.

Accepting things you can’t change

Fears can sometimes simply be met with more composure. “You have to realize that you can’t influence every event in life,” explains Foran. You don’t always have control over whether you lose your job, but you can develop professionally and thus increase your chances on the job market.

For fears whose triggers you can influence, the rule is to face up to them and look for a solution. Merely avoiding situations that cause fear will not lead to progress. On the contrary: “This can only make the anxiety worse and severely impair the person’s quality of life,” says Banger.

Call friends, go for a walk, distract yourself with exercise

If you urgently need help to manage your anxiety disorder, small steps can be remarkably effective. For example, calling a friend, going for a short walk, engaging in guided meditation, or distracting yourself with exercise can all help. On its website, Deutsche Angst-Hilfe e.V. (German Anxiety Aid Association) ) provides information on possible offers of help and tips for alleviating anxiety.

More on the topic

More than superstition Fear of Friday the 13th? Expert explains when it can be pathological

Hollywood star Elizabeth Olsen reveals: “I had panic attacks almost every hour”

Trainers and those affected explain What women with lipedema should look out for when exercising

People with severe anxiety can find help here

Anyone who is suffering so much from anxiety disorders that they are also struggling with depression should definitely seek professional help. The Stiftung Deutsche Depressionshilfe (German Depression Aid Foundation ) provides information about the illness on its website and lists a wealth of possible offers of help for those affected and their relatives that can create prospects and reduce the level of suffering.

*With material from dpa