Situational Anxiety: How Long Does It Last and How To Cope With It

In this article, we'll explore situational anxiety. We will look at what it is, why it occurs and how it affects you. We'll look at the common symptoms and discuss why certain situations, like a job interview or public speaking, can trigger these anxious feelings. You will learn how long situational anxiety typically lasts and practical ways to cope, including self-help techniques, lifestyle adjustments and professional support options.

Key Takeaways

Here are the 5 biggest takeaways from this article about coping with situational anxiety:

• Situational anxiety is a temporary form of anxiety triggered by new, unfamiliar, or stressful situations.

• Examples include travelling alone for the first time, starting a new job or project, speaking in public, attending a job interview, taking an important exam, or meeting new people. 

• The anxiety experienced in these situations is usually temporary. It tends to lessen once the situation becomes more familiar or has passed.

• Several self-help techniques can help manage situational anxiety effectively.

• In some cases, professional support and medical treatments may be necessary to manage situational anxiety.

What are the main symptoms of situational anxiety?

The main symptoms of situational anxiety include (Safai & Murnan, 2022):

• Feeling nervous

• Restlessness

• Feeling afraid

• Feeling irritable or tense

Physically, you might experience a rapid heartbeat, fast and shallow breathing, sweating, shaky hands and tense muscles. These symptoms usually occur when you’re faced with a stressful or unfamiliar situation and can vary in intensity depending on the individual and the circumstances.

What are examples of situations where someone might experience situational anxiety?

Situational anxiety can be triggered by experiences that are new, challenging, or outside of your comfort zone. Common examples include travelling alone for the first time, starting a new project, getting a promotion at work or attending a job interview (Patterson & Simbra, 2022). Many people also feel anxious when speaking in public, making it a common example of when people experience situational anxiety. It can also arise when taking an important exam or meeting new people. These situations often provoke temporary feelings of nervousness or worry, which typically subside once the event has passed.

How long does situational anxiety last?

Situational anxiety is usually temporary and tends to subside once the situation causing the anxiety becomes more familiar or ends. 

For example, the anxious feelings you might experience before a job interview typically decrease once the event is over or once you have had some time to adjust. In many cases, the anxiety may last for only a few minutes to a few hours. However, the duration can vary depending on the individual and the specific situation. For some people, the anxiety may last for a day or two until they have fully processed the experience.

What are simple ways to cope with situational anxiety?

Here are some simple ways to cope with situational anxiety

Try using relaxation techniques

Relaxation methods, such as deep breathing exercises and progressive muscle relaxation, can help calm your mind and body during moments of anxiety. These techniques can be especially useful when you need to quickly manage stress in a challenging situation, according to the NHS.

Exercise regularly

Regular physical activity can be highly effective in reducing anxiety. Exercise releases endorphins, the body's natural "feel-good" hormones which can help improve mood and ease anxious feelings, according to the NHS.

Express your thoughts to your friends and family

Talking about your feelings with trusted friends or family members can provide valuable emotional support. Sharing your concerns helps you gain perspective and feel less alone, making it easier to cope with situational anxiety, according to the Mental Health Foundation.

Try to think realistically

When faced with situational anxiety, try to challenge negative thoughts by asking yourself if there is a more positive or realistic way to view the situation, according to advice by HelpGuide.

Keeping a journal

Keeping a journal of your thoughts and experiences can help you understand what triggers your anxiety and how you respond to different situations. Writing things down can also be a therapeutic way to release emotions and process your feelings, according to the NHS.

Using a medical treatment recommended by your doctor

For some people, medical treatments recommended by a doctor may be necessary to manage situational anxiety. Common treatments include propranolol and Xanax (alprazolam). Treatments can help control symptoms and provide relief, especially if anxiety is impacting daily life. It is important to always consult with your healthcare provider for advice tailored to your needs.

Sources

Situational anxiety: Symptoms, examples, and coping - Medical News Today

Situational Anxiety: What It Means and How to Cope - Very Well Mind