Free-floating anxiety refers to an ongoing sense of dread, fear, or restlessness without a specific cause. Many times, this anxiety feels generalized and even random. For example, you may feel nervous without really knowing why. Or, things might even be going well, but you still feel panicked. Although it isn’t a specific diagnosis, free-floating anxiety often accompanies generalized anxiety disorder.
Would You Like to Have Less Anxiety?
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What Is Free Floating Anxiety?
Free-floating anxiety refers to experiencing worry or panic without a known trigger. Sometimes this anxiety ebbs and flows over the course of time. In other cases, this anxiety is persistent, and it may be characteristic of other anxiety disorders, like generalized anxiety disorder (GAD).
Anxiety is a normal, universal emotion that we all experience. It often results from a combination of fear and helplessness. For example, you might feel anxious about an upcoming test if you’re concerned about passing a class. Or, you might feel panicked if a loved one calls you in the middle of the night, as your mind may automatically assume something bad has happened. However, anxiety can also occur without any known cause. When this is the case, someone should seek treatment, as symptoms can be managed with the proper help.
Free Floating Anxiety vs. Generalized Anxiety
While many symptoms of free-floating anxiety and GAD intersect, there are some key differences. To meet the criteria for GAD, a person must experience persistent worry for at least six months. There is no specific time limit for free-floating anxiety. Furthermore, the anxiety needs to cause clinical distress, meaning it affects other areas of functioning.
People with GAD often experience difficulties in work, school, or interpersonal relationships. They may also suffer from various health consequences. Free-floating anxiety is often a primary symptom of GAD. However, the presence of free-floating anxiety alone does not necessarily signify a diagnosable type of anxiety.
Free Floating Anxiety Symptoms
Free-floating anxiety can feel different for everyone, but most people experience some form of worry, discomfort, and stress. These feelings do not have an obvious source, and they can emerge at any time. Someone’s anxiety symptoms can range in intensity and duration. Anyone can experience free-floating anxiety, but it may be more common among people who have already been diagnosed with an anxiety disorder.
Symptoms of free-floating anxiety include:
- Panic
- Dread
- Difficulty concentrating
- Restlessness
- Increased heart rate
- Sweating
- Racing thoughts
- Nightmares
- Worry
- Jitters
- Nervousness
- Muscle tightness
- Negative self-talk
Options for Anxiety Treatment
Online Therapy & Medication Management – Brightside Health develops personalized plans that are unique to you and offers 1 on 1 support from start to finish. Brightside Health accepts United Healthcare, Anthem, Cigna, and Aetna. Appointments in as little as 24 hours. Start Free Assessment
Psychiatry for Anxiety – Looking for anxiety treatment that prioritizes you? Talkiatry can help. Find an in-network psychiatrist you can see online. Get started with our short assessment. Visit Talkiatry
What Causes Free Floating Anxiety?
It’s impossible to pinpoint the specific causes of free-floating anxiety. Anxiety, after all, is a normal response, and this symptom likely emerges from a combination of genetic and environmental factors. Certain risk factors may increase someone’s vulnerability to anxiety, and it often accompanies other mental health conditions like depression or substance use disorders.
Brain Chemistry
Researchers continue to examine how neurobiology impacts mental health. Some studies suggest that heightened activity in the limbic system (which includes the hippocampus, hypothalamus, and amygdala) may correlate with increased anxiety.2 Trauma can impact the limbic system and affect how the brain responds to stress.
Genetics
Anxiety can run in families, and some research suggests that children are seven times more likely to develop an anxiety disorder if one of their parents has one.3 This isn’t to suggest that family members directly cause anxiety. However, it means that mental health symptoms can persist through generational transmission.
Life Experiences
Certain life experiences can exacerbate anxiety. For example, undergoing a trauma may result in you feeling more anxious or afraid. As a result, you may feel more cautious about your environment and become hypervigilant when faced with stress.
Parenting Style
From a young age, children need autonomy and encouragement to take healthy risks.4 But if a parent is overly anxious about their child’s well-being, they may pass along that excess worry and fear. This transmission can leave them feeling doubtful and skeptical of themselves and their environment.
11 Ways to Cope With Free Floating Anxiety
While it may not be possible to eliminate all anxiety, you can learn how to manage your worry and calm anxious thoughts. Of course, doing so requires effort and intention. That said, developing and implementing positive coping skills allows you to feel more empowered. It can also create a sense of positive reinforcement—the more you practice these tips, the more second-nature they become. Feel free to start with just one or two and find what will work best for you.
Here are 11 healthy ways to cope with free-floating anxiety:
1. Practice Mindfulness
Mindfulness allows you to focus on the present moment and move away from obsessing over the future. You can practice mindfulness for anxiety by integrating a dedicated meditation practice or simply concentrating on your breath when you feel overwhelmed.
2. Do Yoga
Research shows that yoga can improve anxiety symptoms.5 Consider signing up for a regular class or practicing a few poses at home each day.
3. Try Progressive Muscle Relaxation
No matter the trigger, progressive muscle relaxation (PMR) is a wonderful tool for calming your body. The process works by alternating between tensing and relaxing one group of muscles at a time. By noticing the difference between tension and relaxation, you can better recognize what relaxation feels like.
4. Spend Time in Nature
Nature helps us feel calmer and happier. Commit to spending more time outside, even if it’s just for eating a meal or answering emails.
5. Reach Out for Positive Support
Anxiety can fester in isolation. Make an effort to reach out to loved ones often and focus on spending time with people who make you feel safe and supported.
6. Check Your Negative Self-Talk
The way you talk to yourself has a major influence on your moods and anxiety levels. Pay attention to the messages you give yourself, especially if they seem anxious in nature. Noticing and replacing the negative self-talk could make you feel much more calm and satisfied in life.
7. Reflect on What You’re Grateful For
Gratitude can help you keep the big picture in perspective. The next time you feel anxious, try to reflect on all the positive things you have in your life.
8. Exercise Regularly
Commit to making regular physical activity an ongoing habit. Find an exercise that you enjoy doing and make it a non-negotiable part of your routine.
9. Accept the Emotion
Sometimes, we just need to accept that anxiety happens. By labeling and identifying the feeling for what it is, you might find that it no longer feels as powerful.
10. Plan a Scheduled Worry Time
Although it may seem paradoxical, it can be helpful to arrange a specific “worry time.” Using this cognitive strategy, aim to commit to only allowing yourself to focus on your worries during this particular window.
11. Stick to a Routine
Consistency can help you feel focused, even if things feel out of control. Aim to create a morning and evening ritual to implement each day – this can be especially important if you have more anxiety in the morning or evening.
Would You Like to Have Less Anxiety?
Anxiety is treatable with therapy. BetterHelp has over 30,000 licensed therapists who provide convenient and affordable online therapy. BetterHelp starts at $65 per week. Take a free online assessment and get matched with the right therapist for you.
When to Get Professional Support
For anxiety disorders, it’s never too early or too late for professional support. Addressing the symptoms early can prevent them from growing, but even severe symptoms can respond well to a professional treatment plan and offer therapy and medication management.
You should consider treatment for anxiety if:
- Anxiety is getting in the way of your health and happiness
- Your work, school, and home life issues are growing
- You’re experiencing relationship conflicts because of your anxiety
- You’ve been using alcohol or other drugs to self-medicate
- Symptoms are affecting your energy, sleep, or appetite
How Can I Get an Anxiety Diagnosis?
Only a licensed mental health provider may offer an anxiety diagnosis, so be sure to give them complete information about your symptoms and the impact they have on your life. No mental health professional will give a diagnosis of free-floating anxiety, because under current guidance from the American Psychiatric Association, free-floating anxiety is not a recognized condition.
There are other anxiety disorders that you might qualify for, though. Some people with these symptoms could receive a generalized anxiety disorder (GAD) diagnosis or a label of unspecified anxiety disorder. Perhaps your condition is best categorized in another way.
Treatments to Reduce Free Floating Anxiety
Although anxiety can be frustrating, it is treatable. In some cases, increasing self-care, changing certain lifestyle habits, or practicing healthy coping skills will make a significant difference. However, if it isn’t improving or continues to worsen, seeking professional treatment for anxiety can help you regain a sense of control over your life.
Therapy
Therapy for anxiety can help you understand and confront your anxious thinking and behaviors. Your therapist may work with you to discover different triggers and patterns. This insight can open new pathways for coping and healing. Cognitive behavioral therapy for anxiety has been shown to be highly effective and tends to be the most common approach. Other well-known models include psychodynamic therapy, solution-focused therapy, and narrative therapy.
When starting your search for a therapist, it’s crucial to choose a therapist with experience in treating anxiety. In addition, if you believe you have other co-occurring mental health issues, like trauma, disordered eating, or depression, ask if they have expertise in those issues as well. Using an online therapist directory is a great way to narrow down viable options.
Medication
Anti-anxiety medication can reduce the intensity of anxiety symptoms, especially when it’s coupled with therapy and other behavioral changes. Keep in mind that only a qualified medical doctor, psychiatrist, nurse practitioner, and some licensed psychologists may prescribe psychiatric medication.
Final Thoughts
Any level of anxiety can feel distressing. With that in mind, you don’t need to wait for things to feel completely unbearable before doing something about it. Reaching out to a trusted friend or connecting with a therapist can make a tremendous difference in how you feel.
Additional Resources
To help our readers take the next step in their mental health journey, Choosing Therapy has partnered with leaders in mental health and wellness. Choosing Therapy is compensated for marketing by the companies included below.
Therapy for Anxiety & Medication Management
Brightside Health – develops personalized plans that are unique to you and offers 1 on 1 support from start to finish. Brightside Health accepts United Healthcare, Anthem, Cigna, and Aetna. Appointments in as little as 24 hours. Start Free Assessment
Anxiety Diagnosis & Treatment
Circle Medical – Affordable and accessible anxiety evaluations and treatment. Diagnosis and prescription over video. Insurance accepted. Same day appointments. Visit Circle Medical
Learn Mindfulness, Meditation, & Relaxation Techniques
Mindfulness.com – Change your life by practicing mindfulness. In a few minutes a day, you can start developing mindfulness and meditation skills. Free Trial
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Free Floating Anxiety Infographics
