Anxiety manifests in various forms. From the racing heart rate and sweaty palms before a presentation to the nagging worry that keeps us up at night, anxiety can be an all-too-familiar experience. While anxiety itself is a normal experience from time to time, it can sometimes become chronic. It is then when it becomes a barrier that can prevent us from living and pursuing the full lives we desire. Here you will encounter what anxiety is, certain triggers behind it, and how we can become triumphant in pushing beyond the barriers it fosters.
“Anxiety can often feel like a wall, but the way through is not avoidance—it’s action.”
Anxiety: What’s that?
Manifestations of anxiety can occur in many ways, both physically and mentally. Physical symptoms of anxiety often include rapid heart rate, shortness of breath, sweating, trembling or shaking, and feeling on edge. Mental symptoms of anxiety can show up as excessive worry about the future, impaired concentration, overthinking, and having irrational fears that seem to arise without explanation. Like De Chirico’s surreal and dreamlike imagery that evokes uncertainty, overthinking, and a sense of disconnection—key aspects of anxiety.
There are cases where anxiety can be more specific, such as social anxiety or specific phobia. In other cases, anxiety may be more generalized, where even minor occurrences or situations can trigger anxious thoughts and feelings.
It is highly important to understand why anxiety happens in order to better manage it. Fundamentally, anxiety is rooted in our fight or flight response. Our fight or flight response is our body’s natural reaction to perceived threats, leading to either confrontation or fleeing of the situation. When faced with a perceived threat or anxiety, the brain sends signals to release stress hormones, such as adrenaline, triggering the fight or flight response.
Presently, many of the triggers for anxiety aren’t physical dangers but psychological ones. Such triggers can include occupational or school stress, health concerns, social situations, life transitions, and general uncertainty.
Although we can intellectually understand the root causes and triggers of our anxiety, it is often not enough to decrease the intensity of it. If that is the case, how do we move forward?
“Knowing your fear is not enough; pushing through it is where growth happens.”
Why Insight and Rationalizing Aren’t Always Enough
Anxiety can often feel like a wall, or obstacle, that hinders forward progression despite having knowledge on its triggers and root causes. We may even recognize the irrationality behind our fears. Despite all of this, we can still be prone towards patterns of avoidance and overthinking.
This happens because anxiety often tricks our brains into believing that avoidance equals safety. If we avoid giving that presentation, attending that event, or making that important decision, we temporarily relieve our anxiety. However, this only reinforces the fear, making it harder to face the situation the next time.
“Avoidance feels like safety, but it only strengthens the fear. The key? Do it anyway.”
Have you ever been heard of or been told to face your fears? Well, there is legitimacy to that. This is the part where “Just Do It” becomes prevalent. Challenging and breaking ongoing patterns of avoidance and facing the fears are a way to overcome the barriers.
Keep in mind, the process of facing your fears very well may feel uncomfortable. Even so, do it anyway. Why? By taking action despite the anxiety and discomfort, we learn that those initial fearful situations are not as dangerous as we had initially thought. Our brain takes note. Over time, we learn to respond with less fear and apprehensiveness.
Want some ways to learn how to “Do It Anyway?” Well look no further but below:
- Small Beginnings
We may not always feel ready to fully take on the fear or situation. That is okay! We can start small. By that, we mean you can break apart your approach to your facing the fears. For example, if you experience anxiety with public speaking, try practicing in the mirror or a trusted friend. Every action counts and is foundational, no matter how small.
- Exposure
Heard of exposure therapy? This is the process in which you, with the guidance and support of a mental health expert, gradually expose yourself to anxious situation(s). The key word is gradual. With each exposure, you will begin to learn that these situations are not as frightening as you thought. Whether it’s giving a presentation or overcoming your fear of dogs, gradual and consistent exposure can reduce anxiety overtime.
“Resilience isn’t about feeling fearless—it’s about taking action despite the fear.”
- Challenging Negative Thoughts
Catastrophic thinking patterns can serve as fuel for anxiety. Cognitive-behavioral techniques can aid with challenging this. Instead of thinking, “I’ll somehow mess up and everyone is going to laugh at me,” reframing it can sound like: “It’s okay to feel nervous. Most people aren’t focused on me as much as I think.”
- Time How Long to Worry
Giving yourself a time limit to worry(I.e: 5 minutes) can help prevent ongoing rumination and promote productivity. Once your time limit is up, commit to action and “do it anyway.”
- Physical Movement
Physical tension could be a result of anxiety. Thus, our bodies can be powerful tools in managing anxiety. From deep breathing, to going for walks and exercising physical movement can help with the release of tension and regulation of our nervous system.
- Imperfect Action IS Action
Anxiety can often lead us to believe that perfection is the only way forward. Sure, your first steps and attempts to overcome anxiety may have flaws. However, as said in point number 1, every action counts. Progress, not perfection.
- Celebrate the Small Victories
Take a moment to process and celebrate your victory after facing an anxiety-provoking situation. Despite the anxiety, you took action. Recognize that. It is these moments that gradually foster resilience and confidence in your ability to confront future obstacles.
Anxiety does not have to prevent you from living a fulfilling life. While deep exploration on the root causes and triggers of anxiety are vital, taking action and facing it are the true tests. In doing so, you can retrain your brain and show yourself what you are truly capable of. Every step, no matter how small, is significant in overcoming your anxiety. Remember, “Do It Anyway.” :)