Anxiety: A Comprehensive Guide for Self-Help and Support

Anxiety is when you experience feelings of worry, unease, or fear about future events. Most people experience anxiety at some point in their lives, and it is completely normal to feel this way during a stressful or disruptive life event. However, if it begins to feel overwhelming, is hard to control, and starts affecting daily life, you may have an anxiety disorder.

At Estenarh, we understand that it isn’t always easy to talk about your mental health struggles. Read on to understand more about this condition and get the help you need. Licensed mental health practitioners review all our content to ensure you have access to accurate and reliable information.

What is Anxiety?

Having anxiety is not the same as having an anxiety disorder. The Mayo Clinic describes anxiety disorder as frequently having intense, excessive, and persistent worry and fear about everyday situations. The intensity of these emotional experiences is often disproportionate to the actual danger and very hard to control.

Normal Anxiety vs. Anxiety Disorders

Feeling anxious before an exam or job interview is completely normal. It is only a disorder when:

• It lasts for several months
• It interferes with school, work, relationships, and daily life
• It causes emotional and physical distress
• It triggers destructive behavior like alcohol or drug use
• It makes you feel suicidal or results in suicidal behavior

Common Types of Anxiety Disorders

• Generalized Anxiety Disorder (GAD):This is characterized by persistent and excessive worry about various aspects of daily life, even when there's little or no reason to worry.
• Panic Disorder:Sufferers experience recurring panic attacks, where sudden, intense feelings of fear are accompanied by physical symptoms like a racing heart, shortness of breath, or dizziness.
• Social Anxiety Disorder:This is when one struggles with fear of social situations or being judged by others. Sufferers try to cope by avoiding interactions, skipping school, or work events.
• Specific Phobia:Intense fear of a particular object or situation (like flying, heights, or animals) that goes beyond normal caution.
• Post-Traumatic Stress Disorder (PTSD):This type of anxiety develops after witnessing or experiencing a traumatic event. Symptoms include flashbacks, nightmares, and severe emotional distress.

If this describes you, or someone close to you, don’t worry. With the right support and treatment from licensed mental health practitioners, anxiety disorders can easily be treated and managed.

Real Experiences of Anxiety Sufferers Using Estenarh

Anonymous, Estenarh user since 2021.

“I always thought men aren’t supposed to talk about fear or stress. But I was struggling silently. I started snapping at my family, was always feeling restless, and getting constant headaches. I finally started therapy with Estenarh and realized the importance of seeking help. It helped me turn my life around.”

Anonymous, Estenarh user since 2024.

“After being in a car accident, I just couldn’t drive. Even hearing the sound of a car horn would make my heart start beating faster. I didn’t feel safe anywhere. I did not know that I had trauma-related anxiety until I tried the Estenarh app.”

Anonymous, Estenarh user since 2023.

“I thought I was just stressed. But when I started avoiding people, waking up with chest pain, and crying for no reason, I knew something was not right. My therapist helped me realize I had anxiety, and that I wasn’t alone.”

Anonymous, Estenarh user since 2025.

“Every night, my heart would race for no reason. I’d lie awake thinking something terrible was going to happen, even when everything seemed fine during the day. I thought it was just part of being a responsible adult. But it was anxiety. The Estenarh app is helping me monitor and manage my symptoms without any medication.”

Anonymous, Estenarh user since 2022.

“I used to cancel plans at the last minute, even with close friends. I was constantly worried I would say the wrong thing or embarrass myself. I felt like something was wrong with me. Estenarh helped me recognize I had social anxiety, and is now helping me manage it.”

Anonymous, Estenarh user since 2021.

“I always thought men aren’t supposed to talk about fear or stress. But I was struggling silently. I started snapping at my family, was always feeling restless, and getting constant headaches. I finally started therapy with Estenarh and realized the importance of seeking help. It helped me turn my life around.”

Anonymous, Estenarh user since 2024.

“After being in a car accident, I just couldn’t drive. Even hearing the sound of a car horn would make my heart start beating faster. I didn’t feel safe anywhere. I did not know that I had trauma-related anxiety until I tried the Estenarh app.”

Anonymous, Estenarh user since 2023.

“I thought I was just stressed. But when I started avoiding people, waking up with chest pain, and crying for no reason, I knew something was not right. My therapist helped me realize I had anxiety, and that I wasn’t alone.”

Anonymous, Estenarh user since 2025.

“Every night, my heart would race for no reason. I’d lie awake thinking something terrible was going to happen, even when everything seemed fine during the day. I thought it was just part of being a responsible adult. But it was anxiety. The Estenarh app is helping me monitor and manage my symptoms without any medication.”

Anonymous, Estenarh user since 2022.

“I used to cancel plans at the last minute, even with close friends. I was constantly worried I would say the wrong thing or embarrass myself. I felt like something was wrong with me. Estenarh helped me recognize I had social anxiety, and is now helping me manage it.”

Anonymous, Estenarh user since 2021.

“I always thought men aren’t supposed to talk about fear or stress. But I was struggling silently. I started snapping at my family, was always feeling restless, and getting constant headaches. I finally started therapy with Estenarh and realized the importance of seeking help. It helped me turn my life around.”

Anonymous, Estenarh user since 2024.

“After being in a car accident, I just couldn’t drive. Even hearing the sound of a car horn would make my heart start beating faster. I didn’t feel safe anywhere. I did not know that I had trauma-related anxiety until I tried the Estenarh app.”

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Common Symptoms of Anxiety

Anxiety can show up in both the mind and the body. Here are some of the symptoms to watch out for:

Psychological Symptoms

• Constant worry or overthinking
• Difficulty concentrating
• Irritability or restlessness
• Sense of doom or dread
• Trouble sleeping or insomnia
• Urge to avoid things that trigger anxiety

Physical Symptoms

• Rapid heartbeat or palpitations
• Difficulty breathing
• Headaches
• Sweating
• Muscle tension or aches
• Chronic fatigue
• Dizziness or gastrointestinal discomfort

How is Anxiety Different From Depression, OCD, or PTSD?

Causes and Contributing Factors

There are many reasons why you may be battling anxiety. It’s not your fault, and you’re not alone. According to the National Institute of Mental Health (NIMH), anxiety is often caused by a mix of biology, environment, and personal experiences.

• Genetics:Family history may increase your risk of developing anxiety.
• Brain Chemistry: Imbalances in neurotransmitters like serotonin and dopamine can cause anxiety.
• Trauma or Stressful Life Events:Loss, abuse, chronic illness, and other such significant events can lead to anxiety.
• Environment:Academic pressure, family expectations, financial worries
• Physical Health Conditions: Thyroid disorders, heart issues, or chronic pain can be contributing factors

How is Anxiety Diagnosed?

Only a licensed mental health professional can diagnose an anxiety disorder. There are a lot of nuances to consider, especially while determining the type and severity of the condition. Some of the tools mental health providers use include:

• Clinical interviews to explore symptoms and uncover life experiences
• Standardized tools like the GAD-7 questionnaire
• Observation of duration and intensity of symptoms

When to seek help?

If symptoms persist for more than a few weeks and affect your daily life, it’s time to speak to a specialist. If you’re unsure of whether you have an anxiety disorder, taking a self-assessment test is a helpful start. However, we recommend meeting with a licensed mental health practitioner at the earliest to get a formal diagnosis and treatment.

Treatment Options for Anxiety

If you get diagnosed with anxiety, do not worry. There are several ways to treat and manage the condition, and more often than not, you will not need medication. Depending on the type and severity of your condition, you may be prescribed a combination of any of the following:

• Talk Therapy:Using collaborative communication, your therapist will help you identify and change negative thought patterns. Cognitive Behavioral Therapy (CBT), which relies on structured communication, is the most common approach.
• Medication:If your condition requires medication, you will be referred to a psychiatrist to get a prescription. SSRIs or benzodiazepines are usually prescribed to help regulate brain chemistry and severe symptoms. In most cases, once symptoms reduce, medication is gradually stopped.
• Lifestyle Changes:Better sleep hygiene, nutritious meals, daily physical activity, reduced caffeine and sugar intake are recommended.
• Relaxation Techniques:Breathing exercises, mindfulness practices like journaling, and prayer can help provide daily relief are effective in managing anxiety and be easily incorporated in your daily routine.

How Estenarh Can Help You

At Estenarh, we offer professional mental health care with the utmost regard for your privacy and comfort.

With over 2500 clients served and supported, you can rely on us for:

• Online therapy with licensed professionals
• Tools for daily coping
• Progress tracking and tailored treatment
• Regular check-ins
• Emergency sessions in under 5 minutes

Download the Estenarh app and start your wellness journey today.

The app is available on Android and iOS platforms.

Navigating Anxiety as an Arab

In many Arab cultures, emotional struggles continue to be seen as personal weaknesses. But we are here to tell you that’s not true. If you have been suffering in silence and are too ashamed to tell anyone what you’re going through, please know that you are not alone, and you have nothing to be ashamed of. We are here to help you overcome your challenges from the privacy of your own home.

We understand the social stigma associated with needing support to improve your mental health. That is why at Estenarh, you can choose to audio call, video call, or even chat with our experts, depending on your comfort level. Everything is entirely online and confidential. You can get the help you need without the fear of judgment.

Data from the Saudi Ministry of Health confirms anxiety disorders are among the most common mental health conditions in the Kingdom. We hope to normalize seeking support and, in the meantime, are actively working towards creating safe spaces for open discussion so that symptoms of anxiety and other mental health conditions are not dismissed as stress or spiritual imbalance.

Take the First Step Towards Peace of Mind

It’s okay to ask for help. If you’re feeling overwhelmed or unsure, come to us. At Estenarh, we offer privacy, confidentiality, and a secure space to begin your healing journey. Our highly-rated Arab specialists are empathetic and understand your culture and the challenges that come with it very well.

All Estenarh therapists are licensed, and your personal data is protected with the highest confidentiality standards.