What is free-floating anxiety and how can you alleviate it?

Sigmund Freud coined the termand statistically speaking it is quite common. It is actually a symptom of generalized anxiety disorder (GAD), which affects 6.8 million American adults. And the rates are rising: more than 40 percent of adults report feeling more anxious this year compared to previous years.

It is important to note that individuals can experience free-floating anxiety without meeting all the criteria for GAD. It can be difficult to distinguish between free-floating anxiety and a diagnosable anxiety disorder. Signs of generalized anxiety disorder include symptoms such as excessive worry, sleep disturbance, fatigue, and persistent irritability, which are similar to those associated with free-floating anxiety. And while the latter may not prevent you from functioning, it is an experience that many of us would rather avoid.

So where is the line? How do we know when that anxiety or restlessness is just “adulthood” versus a more serious mental illness? Ahead, a therapist explains the different types of anxiety and shares tips on how you can hopefully alleviate them.

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The different types of fear

A “medium” level of worry usually means thinking about a specific situation for a short period of time (such as up to two weeks), at a low intensity, and until the problem is resolved, according to Alejandra Galindo, LMFTa licensed marriage and family therapist Thriveworks in Houston specialized in anxiety, trauma and depression.

Galindo lists situations in which you feel anxious, such as the night before an important meeting, returning to work after vacation or the first meeting with your partner’s parents. You may feel uneasy in the run-up to a holiday with your family or before a work task that will test your knowledge.

“This is very different from diagnosable anxiety disorders,” Galindo continues. She explains that these situations can lead to deep-seated anxiety, which can manifest itself in physical symptoms: nausea, faster heart rate, sweating, dry mouth and muscle tension. You may also struggle to get things done for days or even weeks (sorry, laundry basket) because the anxiety is so great.

“The most important thing to look at is how long you stay anxious, how intense, and what your thought processes are – such as telling yourself you are a burden to others, being afraid that people will judge you harshly, being catastrophic, etc.” , says Galindo. These reactions indicate that you may have a more serious (but still treatable and common) condition.

How to deal with free-floating anxiety

Free-floating anxiety may not feel like a big enough problem that you need professional help. At the same time, free-floating anxiety is itself an unpleasant feeling, like an annoying pain that just won’t go away. Additionally, it’s important to remember that you don’t have to have a full-blown condition to seek help. That’s possible talk to a therapist for whatever reason.

Continued self-care is essential. “As with all emotions, it is important to meet our basic needs so that our body can regulate emotions effectively,” says Galindo. “Dealing with ‘lowercase a’ anxiety is no different.” She shares several suggestions on what that could look like:

Get enough quality sleep

Sleep loss affects us in several ways, including our mental health. A 2023 research published by the American Psychological Association found that sleep loss can undermine emotional functioning and increase the risk of anxiety symptoms. Adults should at least strive to seven hours of sleep per nightaccording to the Sleep Foundation. And that’s a solid seven hours later average—when there are no disturbances and you are not sleep deprived.

Stay hydrated

Consider prioritizing your water bottle or something similar sparkling water. The benefits cannot be ignored! According to researchers, drinking water is associated with a lower prevalence of anxiety one study in the World Journal of Psychiatry.

Get moving

Movement can look like stretching, deep breathing, progressive muscle relaxationAnd yoga. Relaxation techniques like these can slow your heart rate and reduce the activity of stress hormones (also called cortisol). The Mayo Clinic.

“The longer you sit with stress, the more your body holds on to it,” Galindo adds.

Keep a diary

Galindo also mentions daily newswhich you can even do on your phone. But, she adds, don’t just make a journal entry talking about things (although this can be helpful for some). “Write down your concerns and then try to respond by writing down solutions or affirmations, as if you were responding to a friend,” she says.

In that regard: a study in the magazine JMIR mental health suggested that keeping track of positive affects – or writing about the positive aspects of yourself and your life – reduces mental problems, improves well-being and improves physical functioning.

When should I consider working with a therapist?

It may not be necessary to see a mental health counselor, but Galindo shares some signs where you might, including:

• Your daily life and ability to concentrate are affected.
• You isolate yourself from others.
• You don’t do things you normally enjoy.
• You have thoughts of harming or killing yourself (which may include passive feelings of not wanting to live anymore).
• You have a history of abuse, trauma, or post-traumatic stress disorder (PTSD), which can increase anxiety.

Open Path Collective And Psychology today have supplier databases to help you find the right therapist.

With all these recommendations, Galindo emphasizes the importance of meeting our needs when we are not feeling well. “A big part of growing up means standing up for others, but we can’t forget that we also need to stand up for ourselves,” she says.

To some extent, worries and random bouts of nervousness are just a part of adulthood. Self-care can help us deal with free-floating anxiety, whether that means surviving Sunday fears or better coping with ongoing problems and setbacks. You have to do what helps you manage this thing we call life.

If you or someone you know is struggling with mental health, call SAMHSA’s National Helpline at 1-800-662-HELP (4357) or visit FindTreatment.gov for resources and treatment options. If you have thoughts of harming yourself or others, call or text 988 for the Suicide & Crisis Lifeline.