How anxiety can cause unnecessary suffering and what we can do about it

Seneca

The person who suffers before it is necessary suffers more than is necessary.

Seneca sums up anxiety and its consequences very well with this quote. Anxiety means worrying about something that might or might not happen and this causes unnecessary suffering.

What is the difference between fear and anxiety?

Your fear response is there to protect you and it can be triggered by a definite immediate danger such as an explosion or an attack by a wild animal.  Fear works with the brain and the body as part of your stress response to help you out of the danger, maybe by running away of by fighting off the attack. It is generally over quite quickly.

Anxiety is about anticipating something bad happening in the future. It is about something that might or might not happen. You may have feelings of nervousness, dread or doom even if you are in safe place and not in any immediate danger. Anxiety like this can last a lot longer than fear and may occupy your thoughts over long periods of time. In that sense it isn’t useful and can cause unnecessary suffering.

What does anxiety feel like?

Anxiety like fear, is often a very physical experience. The stress response is preparing your body to take action to deal with the threat in the same way. The following may all be experienced with anxiety:

·       Heart beating faster

·       Breaking out in a sweat

·       Shaking

·       Breathlessness

·       Surge of cortisol/adrenaline

·       Feelings of panic

What are the negative consequences of anxiety?

Anxiety can have some quite dramatic effects on our lives:

·       Avoiding situations that make us feel anxious

·       Staying close to home where we feel safer

·       Difficulty sleeping

·       Poor performance in challenges like exams/competitions

·       Over checking details to minimise imagined risk

·       Procrastination- unable to make decisions or take action

Anxiety says	Avoidance does	Suffering grows because
“Do not go.”	The person stays home.	The world gets smaller.
“Check again.”	The person checks repeatedly.	Doubt becomes stronger.
“Ask for reassurance.”	The person asks others to confirm.	Confidence weakens.
“Wait until you feel ready.”	The person delays.	Fear decides the timeline.

What are some different types of anxiety?

In my practice I see many people for anxiety related issues such as:

• Travel anxiety- feeling anxious about driving, flying, going on holiday, leaving the home.

  
  

• Exam stress- worry about upcoming exams or tests such as driving tests or professional exams. Of course, you will always need to prepare well for any test or exam but anxiety may interfere with your ability to do well on the day.

  
  

• Performance anxiety- sports and other public performance concerns such as presenting at work, a performance review or attending an interview can increase anxiety. We perform at our best when we are relaxed and in control.

  
  

• Health anxiety- worrying about possible health issues, or symptoms or worrying too much about health conditions or appointments at the dentist or hospital. Whether there is a health condition of not, anxiety does not help recovery although you should always get any health concerns checked by your health care provider

  
  

How can we reduce anxiety?

I have had clients tell me they are a ‘natural born worrier’ or that they are ‘over thinking’. Thankfully, the brain is  capable of change and building new ways of thinking and behaving about anxiety.

Bottom up approaches

Anxiety is a very physical experience and is felt in the body as we get ready to take evasive action. It is also a time when the feelings in the mind and the body are working ‘too fast’. We can work with the body to slow things down and this in turn starts to calm our thoughts. A key method is to start with slowing our breathing.

• We can do this by breathing in for a count of 4 and breathing out for 6.

• Be aware of how much tension you may be holding in your jaw and just relax it a little.

Top down approaches

We can also work with our minds to control our bodies.

• Start to reframe your concerns: what is the best that could happen

• Visualise the situation going well

• Write down how you would like to experience and feel the situation that is causing concern

• Feelings of fear and excitement are very similar- are you feeling excited about going away and not nervous?

Anxiety is something we all feel from time to time and often we can manage it quite well without help. If you are feeling that anxiety is affecting your life and you need a little help, get in touch for a chat to see how we could work together.

The content in this article is intended for general informational and educational purposes only and reflects the current understanding of the topic at the time of publication. It is not a substitute for professional medical advice, diagnosis, or treatment. Health recommendations may not be appropriate for everyone, particularly if you have an underlying medical condition, are pregnant, or are taking medication. If you have concerns about your health or experience persistent or severe symptoms, consult a qualified healthcare professional. In an emergency, contact your local emergency services immediately.