The Importance of Anxiety
Humans possess an evolutionarily advantageous ability to anticipate potential problems. We can see what hasn’t happened yet, but could. Even though this foresight helps us in many ways, it can also trigger anxiety about future events, such as failing an exam, facing rejection, or embarrassing oneself during a presentation. Anxiety serves as an indicator of how threatening an upcoming situation appears to us.
Anxiety is a physiological and psychological response to stress, danger, or the unknown. It mobilizes us to act, helping us solve problems before they arise and protecting us from potential failure or injury. While often viewed as a disorder, mild anxiety is essential for functioning in today’s world.
Experiencing Anxiety
Anxiety is characterized by feelings of fear and tension, which can sometimes paralyze us. It often includes bursts of energy followed by exhaustion, a strong heartbeat, and chest pressure. These feelings can lead to sadness, helplessness, irritability, and difficulty concentrating.
Anxiety manifests on multiple levels:
- Thoughts: “I can’t handle this,” “I’m incompetent,” “I can’t stop thinking about what might happen.”
- Behavior: Restlessness, lack of concentration, procrastination, overreaction to criticism, withdrawal, and avoidance.
- Physiological Response: Pounding heart, rapid pulse, difficulty breathing, trembling, muscle tension, dizziness, and headaches.
When is Anxiety Harmful?
Excessive anxiety can disrupt normal functioning. When everyday activities become frightening, and we can’t manage them, the world feels constantly threatening. Anxiety leads to a fight or flight response, mobilizing us to take action. However, strong anxiety can also cause a freeze response, where we feel paralyzed and unable to act.
Anxiety narrows our consciousness, making us focus solely on the problem and its potential catastrophic outcomes. This tunnel vision can prevent us from seeing solutions, trapping us in a vicious cycle where anxiety feeds on itself.
Understanding and managing anxiety involves recognizing its role in our lives and learning strategies to cope with it effectively. If anxiety becomes overwhelming, seeking professional help is crucial.
Managing Anxiety
Acute vs. Long-term Anxiety
It’s crucial to distinguish between acute anxiety, characterized by intense symptoms, and long-term anxiety, which manifests as a constant state of tension, threat, and uncertainty.
Strategies to Reduce Acute Anxiety
- Mindfulness and Grounding: Techniques to stay present and focused.
- Walks, Nature, Animals: Engaging with the natural world for relaxation.
- Calling a Crisis Hotline: Immediate support during intense anxiety.
- Shifting Attention Elsewhere: Distracting the mind from anxiety triggers.
- Breathing Exercises: Techniques like Box Breathing to calm the nervous system.
Strategies to Reduce Long-term Anxiety
- Regular Exercise: Physical activity to reduce stress and improve mood.
- Cold Exposure or Sauna: Physical methods to relieve stress.
- Music: Listening to music for relaxation and emotional regulation.
- Reading Books: Engaging in reading for mental escape and relaxation.
- Writing: Journaling, writing stories, or poetry to process emotions.
- Sharing with Close People: Talking about fears and worries with trusted individuals.
- Therapy: Professional help to explore and understand anxiety and learn coping strategies.
- Facing Unpleasant Situations: Building confidence by confronting fears.
- Actively Addressing Causes: Tackling the root causes of anxiety.
Important Considerations
- Avoidance: Avoiding problems can increase anxiety. Naming fears can make them manageable.
- Unhealthy Coping Mechanisms: Be aware of short-term fixes like alcohol, smoking, or excessive gaming. Seek healthier alternatives.
Summary
Anxiety is a natural response that highlights potential threats. However, excessive anxiety can become overwhelming and unhelpful. Managing anxiety involves addressing thoughts, behaviors, and physical responses. If anxiety becomes unmanageable, seeking professional help is crucial.
For more support, visit CIPS or contact another mental health professional: Psychological counselling for foreign students – CIPS ČVUT
Bc. Mojmír Mykiska