Anxiety is the body's normal reaction to danger or uncertainty. Before an exam, a job interview or a difficult conversation, a little tension helps us focus. The problem starts when this alarm goes off often, strongly and without a clear reason — and no longer switches off.
How anxiety shows up
Anxiety is not just "worry in your head". It affects thoughts, body and behaviour:
- In the mind: constant worry, repetitive thoughts, difficulty concentrating, a feeling that something bad is about to happen.
- In the body: a racing heart, muscle tension, shallow breathing, trembling, sweating, stomach or sleep problems.
- In behaviour: avoiding situations, excessive checking, difficulty calming down or making decisions.
Some people experience panic attacks: sudden waves of intense fear with a pounding heart, dizziness and a sense of losing control. Although they are very frightening, panic attacks are not life-threatening and can be treated successfully.
When anxiety becomes a problem
Anxiety becomes a disorder when it is out of proportion to the situation, lasts for weeks or months and affects your work, relationships or daily life. The most common forms are generalised anxiety, panic disorder, social anxiety and specific phobias. Only a professional assessment can show what is happening in your case.
What you can do yourself
- Keep a regular sleep rhythm and move every day, even with a short walk.
- Limit coffee, alcohol and nicotine, as they can intensify anxiety.
- Try slow breathing: breathe in for 4 seconds and out for 6 seconds, for a few minutes.
- Don't always avoid the situations that worry you — avoidance keeps anxiety alive.
- Talk to someone you trust.
When to seek professional help
It is time to talk to a specialist if anxiety lasts longer than a few weeks, stops you from working, sleeping or seeing people, or if you have started avoiding more and more things. Anxiety is among the most treatable mental health difficulties: psychotherapy, especially cognitive behavioural therapy (CBT), is very effective, and medication can also help when needed.
At Serafeim Care, our psychiatrists and psychologists start with a careful assessment and build a plan tailored to you — at our practice in Tirana or online, in Albanian, English, German or Greek. Learn more about anxiety treatment.
If you are having thoughts of harming yourself or feel in danger, call 127 or 112 immediately, or go to the nearest emergency department.
The articles are informative and educational in nature and do not replace professional consultation. If symptoms are affecting your daily life, you can contact Serafeim Care for psychiatric consultation or psychotherapy in Tirana or online.
Psychiatry & psychotherapy in Tirana and online.
