What is Anxiety?
The experience of anxiety is something we are all familiar with, but do we often reflect on what is actually occurring?
The experience of anxiety is something we are all familiar with, but do we often reflect on what is actually occurring? We tend to frame it more in terms of what triggers it. We say things like, “I get anxious when I’m in unfamiliar company”, as if that anxiety is something external to us.
It is almost as though anxiety is a virus that floats around crowded pubs, exam centers, and job interview rooms, silently waiting for its next victim! This sense of externality is problematic because it robs us of our control.
Misconceptions and Avoidance Strategies
Just as we have locked down and stayed at home to avoid a real virus, we come to believe that we can manage anxiety through similar avoidance strategies.
It feels safe on a couch or in a bed, yet the monster of our imaginings is not outside in the world – it is inside us, hardwired into our brains and nervous system. It means us no ill-harm if we can learn to understand it and re-internalize our sense of control over it.
Understanding Anxiety as a Signal
At its simplest, anxiety is a signal produced by our nervous system. It is a call to action, what is known as the ‘fight or flight’ response. This response is an internal accelerator and brake that responds to a perceived threat. This part of our brain is one of the most basic and is shared with all organisms and animals with a developed nervous system.
For example, a dog will stop when they hear something ahead of them, perhaps with one paw still suspended in the air, ears cocked and attentive. This is the point right on the edge between feeling safe and feeli
ng threatened, the point at which a decision is made to proceed as normal or to prepare to fight or flee. In the moments that follow, their nervous system will either accelerate or brake.
Modern Complications and Evolution
The problem for humans is that the modern world is full of complication, and evolution has not kept pace. We have a nervous system designed for basic threats like hungry bears, but now it must process and make sense of multiple ongoing stressors like exams, work deadlines, and financial difficulties.
The old ‘fight or flight’ part is still trying to process threats with the same simplicity. The line between feeling safe and feeling threatened becomes difficult to establish. Your nervous system translates all of that stress as if you were being chased by a bear for days, weeks, months, maybe even years.
Is it any wonder then that anxiety can become overwhelming?
Internal Solutions for Managing Anxiety
The good news is that, just as the source of our anxiety is located inside of us, so too is the solution. Once we recognize how we are reacting to external stressors, we can begin to learn strategies that allow us to respond instead.
We can learn to self-calm and self-soothe in difficult circumstances. The simple act of learning to breathe deeply, down into our belly, tells our nervous system that we are safe because people do not breathe calmly and deeply during actual bear attacks! For me, this is the starting point when working with clients on anxiety and its management.
The aim is to befriend your nervous system because that anxiety means you no harm. It actually intends to keep you from harm. Your job is to let it know you do not need it right now in this moment and it can rest easy.
FAQ on Understanding and Managing Anxiety
What is Anxiety and How Does It Differ From Normal Worry?
Anxiety is a heightened state of worry, nervousness, or unease, typically about an imminent event or something with an uncertain outcome. Unlike normal worry which is temporary and situation-specific, anxiety can be more persistent and can occur even without a specific stressor.
How Does Our Body React to Anxiety?
The body reacts to anxiety with a 'fight or flight' response. This involves a series of hormonal and physiological responses preparing the body to either face the perceived threat or flee from it. Symptoms can include increased heart rate, rapid breathing, sweating, and heightened alertness.
Can Anxiety Be Beneficial?
Yes, in moderate amounts, anxiety can be beneficial. It can heighten alertness and performance, especially in stressful situations like public speaking or competitive events. However, when anxiety becomes chronic or overwhelming, it can have negative effects.
Why Do Some People Experience Anxiety More Intensely Than Others?
The intensity of anxiety can vary due to several factors, including genetics, personality traits, past experiences, and current life circumstances. Some people are naturally more predisposed to anxiety, while others may develop it due to stressful or traumatic life events.
What are Common Misconceptions About Anxiety?
A common misconception is that anxiety is always triggered by external events. However, anxiety can also be a result of internal thought processes. Another misconception is that anxiety is purely psychological, ignoring the physical symptoms and responses associated with it.
How Can Deep Breathing Help Manage Anxiety?
Deep breathing activates the body's relaxation response, counteracting the 'fight or flight' response. It helps to slow down the heart rate and reduce blood pressure, signaling to the body that the immediate threat has passed, thereby decreasing anxiety levels.
Is It Possible to Completely Eliminate Anxiety?
It is unrealistic to expect to completely eliminate anxiety, as it's a natural and common human emotion. The goal is to manage and reduce anxiety to a level where it doesn't interfere with daily life and well-being.
Can Lifestyle Changes Help With Anxiety Management?
Yes, lifestyle changes can significantly help in managing anxiety. This includes regular physical activity, a balanced diet, adequate sleep, mindfulness practices, and avoiding excessive caffeine and alcohol.
When Should Someone Seek Professional Help for Anxiety?
Professional help should be sought if anxiety becomes persistent, overwhelming, or interferes with daily activities and relationships. A mental health professional can provide tailored strategies and treatment, such as therapy or medication, for managing anxiety.
Can Anxiety Disorders Be Cured?
While many anxiety disorders can't be 'cured' in the traditional sense, they can be effectively managed. With appropriate treatment and self-help strategies, people can live full, productive lives despite having an anxiety disorder.
Colin is a qualified Psychotherapist (Integrative), based in Ballintemple, Cork City, Ireland.
With a commitment to mental health, Mr Heffernan provides services in English, including Counselling, Mindfulness, Psychology (Health), Psychotherapy (CBT), Psychotherapy (EMDR) and Psychotherapy (Integrative).
Mr Heffernan has expertise in Anxiety Disorders, Autism and Developmental Difficulty, Bereavement and Loss, Chronic Illness, Depression, Relationships and Marriage Problems, Self-Esteem, Stress Management and Trauma.
Click here to schedule a session with Mr Heffernan.
Important:
TherapyRoute does not provide medical advice. All content is for informational purposes and cannot replace consulting a healthcare professional. If you face an emergency, please contact a local emergency service. For immediate emotional support, consider contacting a local helpline.
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