Anxiety and paranoia are two separate conditions, but in some ways they have a lot in common. Both represent fear, and cause people to dwell on negative experiences that otherwise may not be as big as they seem.
Many of those living with anxiety worry that their paranoid, or get blamed for being paranoid by others. Are those with anxiety paranoid? Can anxiety cause paranoia? We explore these ideas in this article.
Are You Experiencing Paranoia?
Anxiety can affect the way you see yourself and others, which may feel like paranoia. The more severe the anxiety, the worse it may be. .
Anxiety Changes Thoughts
An important component of anxiety is that anxiety has the ability to genuinely change thoughts in a way that you may not even notice. Those with anxiety are more likely to think negative thoughts in a way that is very similar to how paranoia is experienced.
If you are constantly feeling as though things are going wrong or assuming the worst, that may indicate that you have anxiety.
How Anxiety Creates Paranoia
Anxiety is not only psychological – it is biological. When you have anxiety, your brain chemistry is changed. Neurotransmitters that control emotions and mood start to misfire, and eventually they start to affect the way you think. It feels natural – you may even believe the thoughts are justified – but they are very likely to be more negative they would be if you were anxiety free.
There are many ways in which this is similar to and may appear to be paranoia. Rest assured, paranoia and anxiety are completely different conditions. But there are some similarities. Here are some examples:
Worrying About Bad Things Happening
Both those with anxiety and those with paranoia often worry about worst case scenarios. For example, a child with anxiety would worry that their parents are going to get hurt in a car accident. A child with paranoia may worry that someone is after their parents to hurt them. Both are fairly similar.
Many of those with anxiety do worry often, especially about irrational things. Those with paranoia also tend to assume the worst, believing that these dangers are destiny.
Worrying that Something is Wrong With Themselves
During anxiety attacks, people often worry that something is wrong with their health. Some people develop health anxiety – constantly checking their symptoms online to see what’s wrong with them and occasionally believing that they have a terrible disorder. They may even believe the doctor hasn’t provided them with honest information.
Those with paranoia may worry the same thing. Though sometimes the worries are a bit more extreme (believing the doctor gave you an illness themselves, for example), the worry that something is wrong is often still there. They may become obsessive about their health in a way that resembles anxiety and see any ache and pain as a sign that doom is eminent.
Others View Them Differently
Finally, anxiety may cause others to view you differently. They may even believe you are paranoid. A common example occurs in those with social anxiety. When someone with social anxiety walks into a room, they often feel like eyes are on them and that people are judging them. Those with paranoia often feel the same way. Others may look at these behaviors as “being paranoid” and may share those thoughts with you in a way that is discouraging, but in reality it is simply a part of that type of disorder.
Most forms of anxiety show some degree of this. Someone that has to wash their hands often because they’re worried about germs may appear paranoid to others. Someone that jumps at loud noises because of their post-traumatic stress disorder may appear to be paranoid as well. All of these are anxiety disorders, yet they cause issues that are very similar to paranoia.
How to Tell the Difference Between Paranoia and an Anxiety Disorder
Despite all of these commonalities, these are two very different disorders. Anxiety disorders may cause behaviors that are similar to paranoia, and those with anxiety may even have some “paranoid tendencies” in the sense that they worry about things that may be irrational. But paranoia and anxiety are completely different.
For one thing, someone with severe paranoia often suffers from delusions, and no amount of counseling can cause them to truly believe it’s a delusion. Paranoia is a consuming disorder, and there are rarely any breaks. Those with paranoia also tend to perceive danger and conspiracy even more than those with anxiety. Those with anxiety simply worry, and while their minds may go to worst case scenarios, they still know that these are just worries. These conditions may sound like they have similarities, but from a clinical standpoint they are incredibly different conditions.
You’re Likely Not Paranoid – You Have Anxiety
Only a psychologist can diagnose your disorder, and tell you if you have anxiety or paranoia. But paranoia is surprisingly uncommon. Very few people develop those delusional tendencies, especially without the influence of drugs or schizophrenia.
You may have worries that sound like paranoia to others, but in reality you simply have anxiety. And while no one wants to suffer from anxiety, the good news is that anxiety can always be treated.
How can I help myself?
Face your fear if you can
If you always avoid situations that scare you, you might stop doing things you want or need to do. You won’t be able to test out whether the situation is always as bad as you expect, so you miss the chance to work out how to manage your fears and reduce your anxiety. Anxiety problems tend to increase if you get into this pattern. Exposing yourself to your fears can be an effective way of overcoming this anxiety.
Know yourself
Try to learn more about your fear or anxiety. Keep an anxiety diary or thought record to note down when it happens and what happens. You can try setting yourself small, achievable goals for facing your fears. You could carry with you a list of things that help at times when you are likely to be become frightened or anxious. This can be an effective way of addressing the underlying beliefs that are behind your anxiety.
Try to learn more about your fear or anxiety. Keep a record of when it happens and what happens.
Exercise
Increase the amount of exercise you do. Exercise requires some concentration, and this can take your mind off your fear and anxiety.
Relax
Learning relaxation techniques can help you with the mental and physical feelings of fear. It can help just to drop your shoulders and breathe deeply. Or imagine yourself in a relaxing place.
Eat lots of fruit and vegetables, and try to avoid too much sugar. Resulting dips in your blood sugar can give you anxious feelings. Try to avoid drinking too much tea and coffee, as caffeine can increase anxiety levels.
Avoid alcohol, or drink in moderation
It’s very common for people to drink when they feel nervous. Some people call alcohol ‘Dutch courage’, but the after-effects of alcohol can make you feel even more afraid or anxious.
Complementary therapies
Some people find that complementary therapies or exercises, such as relaxation techniques, meditation, yoga, or t’ai chi, help them to deal with their anxiety.
Faith/spirituality
If you are religious or spiritual, this can give you a way of feeling connected to something bigger than yourself. Faith can provide a way of coping with everyday stress, and attending church and other faith groups can connect you with a valuable support network.
How do I get help?
Talking therapies
Talking therapies, like counselling or Cognitive Behavioural Therapy, are very effective for people with anxiety problems, including Computerised Cognitive Behavioural Therapy, which takes you through a series of self-help exercises on screen.
Medication
Drug treatments are used to provide short-term help, rather than looking at the root of the anxiety problems. Drugs may be most useful when they are combined with other treatments or support.
Support groups
You can learn a lot about managing anxiety from asking other people who have experienced it. Local support groups or self-help groups bring together people with similar experiences so that they can hear each other’s stories, share tips and encourage each other to try out new ways to manage themselves. Your doctor, library or local Citizens Advice bureau will have details of support groups near you.
