In our everyday rush of life, responsibilities, life transitions, and expectations happen frequently and it’s no surprise that we feel worried about life’s uncertainties. These feelings may be intense and could indicate what we call anxiety. Anxiety is experienced by everyone because it is our mind and body’s way of responding to stressful situations and perceived danger (Marta, 2023; Gosselink, Fonseca, & Jezova, 2022). Sometimes it motivates us to do our best, while at other times, it feels heavier than it should. Anxiety is manageable when you learn to understand it. Becoming aware of how it works is important because it helps us recognize when it’s a normal stress response and when it might be affecting our daily lives.
Anxiety alerts us to potential threats and can even motivate us to take action. Unlike fear, which is an immediate reaction to a specific situation, anxiety is often future-focused, wherein we anticipate and worry about outcomes and uncertainties (Chand & Marwaha, 2023). The feeling may linger even when there’s no clear threat, leading to constant worry.
Other than having overwhelming thoughts, anxiety can cause physiological responses like a racing heart, tense muscles, and a surge of alertness. In the brain, a similar process during stress and fear happens, wherein areas like the amygdala trigger these responses to alert us, while the prefrontal cortex helps us evaluate and manage the situation (Daviu et al., 2019). We may also have difficulties concentrating and tend to avoid the situations we are worried about. Overall, anxiety affects our mind, body, and behavior, which takes a toll on our health.
While anxiety can be normal, it’s essential to know how it can be managed, especially if it is experienced intensely. Here are some strategies we can practice to respond to it:
- Healthy lifestyle. Regular exercise, proper diet, and sufficient sleep help our bodies feel balanced and ready for stressful moments.
- Relaxation techniques. Simple techniques, such as deep breathing exercises, calm us before, during, or after feeling anxious.
- Coping strategies. Take time for activities that bring you comfort. It can be a simple self-care activity or exercises that help you recharge and clear your mind.
- Social support. Having a safe space to talk with our family and friends is a protective factor for our mental health. Sharing concerns can provide comfort and offer a different perspective on our worries.
- Professional help. When anxiety becomes chronic and difficult to manage, support from mental health professionals is helpful to guide us with structured interventions.
Anxiety is a natural experience but when left unaddressed, it can impact daily life. It is also often associated with stress and depression, in which we may experience a combination of these experiences. Awareness of what triggers anxiety, recognizing its effects, and practicing management strategies can improve well-being. Seeking professional support when the experience becomes overwhelming is also an important step to care for ourselves. With the right support and information, we can feel more in control and calm in facing life’s challenges.
References:
Chand, S. & Marwaha, R. (2023). Anxiety. In V. K. S. Madhusudhan (Ed.). StatPearls Publishing. https://www.ncbi.nlm.nih.gov/books/NBK470361/
Daviu, N., Bruchas, M., Moghaddam, B., Sandi, C., & Beyeler, A. (2019). Neurobiological links between stress and anxiety. Neurobiology of Stress, 11, 100191. https://doi.org/10.1016/j.ynstr.2019.100191
Gosselink, K., Fonseca, J., & Jezova, D. (2022). Editorial: Stress, anxiety, and the synapse. Frontiers in Behavioral Neuroscience, 16, Article 1085850. https://doi.org/10.3389/fnbeh.2022.1085850
Marta, M. (2023). Anxiety: A natural response of stress and its mechanisms in an individual. Journal of Depression and Anxiety, 12, 523.
