What Is Situational Anxiety?

Symptoms of Situational Anxiety

Situational anxiety symptoms can vary in intensity, but even mild episodes can be challenging. Recognizing common signs and physical symptoms will help you learn effective ways to control intense anxiety. 

Common situational anxiety symptoms include:

• Increased heart rate
• Dizziness or lightheadedness
• Muscle tension or discomfort, especially in the shoulders and neck
• Rapid breathing (hyperventilation)
• A sense of impending doom or danger
• Gastrointestinal problems
• Trembling or shaking
• Excessive worry about an upcoming event or challenging situation
• Restlessness or feeling on edge 
• Difficulty concentrating or focusing
• Irritability 
• Avoidance behavior
• Fatigue, despite getting enough sleep

 

What is the difference between situational and general anxiety?

Situational anxiety is very different from generalized anxiety disorder (GAD). The primary difference is when, how, and why symptoms occur. 

• Situational anxiety arises from a specific situation or scenario, like having a looming deadline or knowing you have to speak publicly.
• GAD is a diagnosable condition and has a more persistent cycle of anxiety, often not tied to one thing or event, and generally prevalent in multiple areas of life.

People with generalized anxiety disorder tend to struggle with a variety of things that may or may not be connected, including work, relationships, and health. It’s not uncommon for them to not know what causes their anxiety, making daily life feel heavy, hard, and exhausting. In short, there’s no “on” or “off” switch for your worries when living with GAD.  

Though physical symptoms — like elevated heart rate or shaking — can be similar in both cases, with situational anxiety, it’s easier to identify the cause and return to a state of calm once the dreaded event or experience is over. 

Causes of Situational Anxiety

There are several causes of situational anxiety. Underlying anxiety disorders, changing situations or environments, or negative experiences can all cause an episode. It can stem from both environmental factors and personal history or predisposition. 

Underlying anxiety disorders

It wouldn’t be unusual for someone with social anxiety disorder to experience heightened stress leading up to a big social event or knowing they have to give a presentation.

Changing circumstances

A change in circumstances can contribute to situational anxiety. Feeling uncertain or lacking control, especially when it comes to anticipating a new environment, can provoke intense feelings of anticipatory anxiety. It can cause nervousness or worry about the outcome of a challenging situation like moving, going through changes at work, or navigating a significant life change like expecting a baby or getting a divorce. 

Negative experiences

Past negative experiences play a critical role in how situational anxiety can develop. Trauma can train the response system to react out of fear or in anticipation of — perceived or real — danger in the future.

Common Triggers of Situational Anxiety

Learning and understanding what prompts your situational anxiety will help you manage it. While the obvious ones are usually easy to spot — anticipating a big presentation at work, dreading a difficult conversation, starting a new job — sometimes even minor things can result in uncomfortable and anxious feelings. 

Common catalysts of situational anxiety can include:

• Meeting new people
• Public speaking
• Traffic jams
• Work deadlines
• Social gatherings or parties
• Flying or travel concerns
• Medical appointments
• Performance reviews at work
• Financial obligations    
• Situations with uncertain outcomes

Diagnosing Situational Anxiety

Despite being relatively common, situational anxiety isn’t technically a diagnosable mental health condition. The Diagnostic and Statistical Manual of Mental Disorders (DSM-5) does not mention it. While this can make getting a formal anxiety diagnosis a bit more challenging, mental health professionals do widely recognize the impact situational anxiety can have on life. 

If a doctor or therapist suspects you’re dealing with situational anxiety, they’ll discuss and evaluate your anxiety symptoms. They will look for patterns in response to specific events, experiences, or scenarios as opposed to persistent worry or fear like they’d see in someone living with generalized anxiety disorder. 

Factors like duration and causes can help determine if what you’re experiencing is situational or a more formal form of anxiety. To pinpoint which type of anxiety you’re dealing with, a mental health professional can use tools and assessments such as:

• Patient self-reports
• Clinical interviews
• Psychological questionnaires that identify levels of stress or anxiety

How to Deal with Situational Anxiety

Fortunately, there are several coping tools and techniques you can learn and implement in your life to manage situational anxiety and take back control. 

Therapy

Therapy is powerful and effective in treating all types of intense anxiety, including situational. A skilled therapist can help you identify underlying causes for your anxiety so you can learn more helpful and valuable ways to cope. 

Medication

For some people, anxiety medication can be an effective way to treat anxiety, particularly if their anxiousness impacts daily life and relationships or the ability to function. 

However, it’s essential to discuss with a doctor the benefits and risks of taking any new drug. It’s worth noting that the American Psychological Association (APA) shares research suggesting that while medication can be effective in treating anxiety, psychotherapy (also called talk therapy) might be more effective in some cases.

Learn what sets you off

Try to figure out which types of scenarios contribute to your situational anxiety. Understanding the whys of your feelings can help you manage symptoms leading up to situations that will likely spark your anxiety.  

Face the inevitable

Facing your fears head-on can be scary, but it can also promote growth that allows you to overcome situational anxiety. This is why identifying the causes of your anxiety is such a critical part of the process. When you know the culprit, you can learn to manage it.

Challenge your thought patterns

Challenging negative, unhealthy, or unhelpful thought patterns can be a turning point when it comes to dealing with anxiety. While this requires persistence and dedication, it can be done. 

Retraining your brain lets you transform how you react to things, leaving behind your old, panic-stricken way of responding to situations and making room for more measured decision-making.

Self-care 

Practicing self-care is crucial in learning to cope with situational — or any other type of — anxiety. Though it may seem too easy, simple things like getting enough sleep, eating healthy, and working out can all be hugely beneficial when it comes to managing anxiety. 

Other tools like relaxation techniques, mindful breathing exercises, and journaling for anxiety are all known to reduce symptoms and improve emotional resilience.

Preparation

Feeling prepared can alleviate a lot of anxiety and stress in life. Preparedness can mitigate the impact of situational anxiety by ensuring you feel ready for what’s to come. Planning offers a sense of control — and remember, a lack of control is something many people with situational anxiety struggle with. 

You can focus on preparation by:

• Rehearsing possible outcomes of an event or situation
• Making notes or lists about what you have to do 
• Planning ahead for events you know are likely to evoke your anxiety
• Breaking tasks into smaller, more digestible pieces so you can focus on manageable components
• Mentally preparing with positive self-talk and affirmations for anxiety

Get Professional Help for Situational Anxiety with Talkspace

Although situational anxiety can feel completely draining, debilitating, and overwhelming, the good news is you can learn to manage it — and the even better news is you don’t have to do it alone. 

Talkspace is an online therapy platform that connects members with mental health professionals who are able to help you deal with situational anxiety. We make getting help convenient and affordable, with immediate access to expert guidance from therapists and psychiatrists who understand anxiety. 

Get the help you need to overcome situational anxiety from the comfort of your own home — reach out to Talkspace today to get started with online anxiety treatment.