
Anxiety – Managing Anxiety
Our sensory system (sight, hearing, touch, smell) allows us to "acquire" what happens around us, generating a variety of emotions.Anxiety is a reaction to an emotional condition triggered by a sensation of fear or alarm which, within certain limits, can be tolerated or even utilized to achieve specific goals.
The symptoms of anxiety can be categorized into cognitive, behavioral, and physical symptoms.
Cognitive Symptoms of Anxiety and Fear
From a cognitive perspective, common symptoms of anxiety include:
A growing sense of alarm and imminent danger: People with anxiety often perceive everyday situations as threatening, even when there is no actual risk. This is referred to as "cognitive hyperactivation," where the mind is constantly focused on potential dangers, whether real or imagined.
A sense of mental void: Anxiety can lead to difficulties in concentration and a feeling of disconnection from reality. While the mind may seem crowded with worries, it struggles to focus on any single task.
Negative thoughts, memories, and images: The mind is often filled with intrusive thoughts and fearful images, such as catastrophic anticipations. These negative thoughts may involve past events, future predictions, or hypothetical situations, all laden with anxiety.
Protective behaviors: Anxiety can drive actions aimed at avoiding perceived threats, such as avoiding places, people, or activities, or engaging in repetitive rituals to manage uncertainty.
Difficulty managing time and decisions: Fear and uncertainty can slow decision-making, making daily choices stressful. The mind becomes overly focused on potential negative outcomes, hindering effective action.
Hypervigilance: People with anxiety often monitor their environment intensely for signs of danger, even in safe situations. This constant "alertness" can be exhausting.
Catastrophic and dichotomous thinking: Anxious thoughts are often polarized, perceiving scenarios as entirely negative or positive, with no middle ground. This can fuel further fear and uncertainty.
Difficulty relating to the present moment: Anxiety can overly focus on past events or future worries, preventing individuals from fully experiencing the present.
Physical Symptoms of Anxiety
Anxiety is often accompanied by physical and physiological manifestations such as:
Tachycardia
Tension
Fatigue or weakness
Shortness of breath, chest tightness
Tremors
Sleep disturbances
Sweating
Neck and shoulder pain
Dizziness
Nausea
Tingling in extremities and mouth
Derealization and depersonalization
These physical symptoms are not only uncomfortable but can also amplify the anxiety cycle, drawing more attention to bodily sensations and creating a vicious cycle. Understanding and managing these symptoms is key to reducing anxiety's impact on daily life.
Behavioral Symptoms of Anxiety
Anxiety often triggers observable behaviors as individuals attempt to cope with their discomfort. These behaviors, while intended to reduce anxiety, may sometimes reinforce the problem:
Environmental scanning: Anxious individuals often seek reassurance by scanning their surroundings, but this may lead to avoidance behaviors that perpetuate anxiety.
Protective actions: Seeking support from others or avoiding anxiety-inducing situations can temporarily reduce fear but may reinforce avoidance over time.
Submissive behaviors: Anxiety can lead individuals to suppress their needs and yield to others to avoid confrontation, which may foster long-term frustration.
When Anxiety Escalates
When anxiety becomes extreme and uncontrollable, it can develop into an anxiety disorder. For instance:
Repeatedly checking if the door is locked can indicate pathological behavior, as can abandoning a career to avoid public performance due to fear.
Fear and Panic Attacks
When fear becomes pervasive, it can generate panic. A panic attack involves a disproportionate reaction to perceived insurmountable fear, often accompanied by symptoms like tremors, sweating, and a sense of impending doom.
Avoidance Strategy
Avoidance may offer temporary relief but often leads to a narrowing of opportunities and diminished life enjoyment. Breaking the cycle of avoidance is essential for regaining control over anxiety.
Conclusions
It is crucial to understand and manage anxiety and fear effectively, distinguishing between normal and pathological reactions and adopting strategies to face them. Professional support may be essential in addressing anxiety disorders, promoting emotional well-being, and improving quality of life
Written by
Dr Elizabeth Moore, Psychologist
(consultation only in Italian)
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Bibliography
M. Farné, “L’ansia”, ed. Il Mulino, 2003;
R. Infrasca, “Il disturbo da attacchi di panico”, ed. Franco Angeli, 2000;
G. Nardone, “Oltre i limiti della paura”, ed. BUR Biblioteca Universale Rizzoli, 2007;
G. Nardone, “Paura, panico, fobie. La terapia in tempi brevi”, ed. TEA Pratica, 2010
External resources
If you wish to explore the topic of psychological manipulation further and find relevant articles and studies, consider these important academic and institutional resources
Anxiety and Depression Association of America (ADAA)Link: Anxiety and Depression Association of America
American Psychiatric Association.Link: American Psychiatric Association
National Institute of Mental HealthLink: National Institute of Mental Health