Unpacking Anxiety: What It Means and How to Manage It

Terry Whitehead | Member, Wellness Commitee, ARTA

Anxiety is a normal part of life. I often feel anxious when I give a talk or organize events in my branch. What if I forget what to say? What if the weather is bad and no one shows up? It’s an uneasy feeling of apprehension; a response to an unknown threat. You feel that there is a possibility of something bad happening. Typically, most of what we are expecting never happens. There may be real dangers, but the anxiety is based on your mind’s interpretation of them.

However, some people might experience intense, excessive, and persistent worry about everyday situations to the point of developing anxiety disorders and panic attacks. These feelings interfere with daily activities, are difficult to control, and out of proportion to reality. They may even last for years and can lead to a state of trauma. It affects our social relationships. Once we are in a state of anxiety, it is difficult to remember what it is like not to be in that state. We might find ourselves becoming numb, shutting down, and feeling lethargic. We may become addicted to being in this anxious state and not even be aware that we are in it.

Can anxiety be good?

Healthy levels of anxiety can be beneficial. It can keep you focused and motivated to prepare for challenges, thus resulting in better performance. Since I get anxious before public speaking, I therefore overprepare. I have extra material if the time indicates I need to talk longer, and I will identify the best places to close if I run out of time. This preparedness lowers my anxiety.

At a dentist appointment, I will tell myself “This too shall pass,” because it always does. That anxious feeling that something is wrong can alert you to potential dangers, giving you time to prevent undesirable outcomes. It can increase the importance of certain tasks, thus resulting in more effort to think critically and find solutions to problems. Some people wait until the last minute to do certain tasks because they believe the pressure helps their performance. It is when it becomes excessive and interferes with daily life that it crosses into an anxiety disorder.

Is anxiety the same as stress or fear?

Stress is the body’s response to external pressures and can trigger the fight-or-flight response. It is a reaction to stressors such as deadlines, financial problems, or finding out you have a serious health diagnosis. Anxiety is a fear or worry without a trigger and can persist long after the external stressor is gone.

Fear is a response to a known or definite threat and is short-lived. If you see an attack happening, you may feel fear that you may be involved, or fear for the victim. If you realize that you are safe, you may feel anxiety about what could have happened and the possibilities of what may happen in the future.

Anxiety is longer-lasting, and you may not realize what is causing it. Some people develop phobias depending on the source of their fear. Anxiety can cause the following physical responses:

• Racing heartbeat
• Sweating
• Shortness of breath
• Nausea
• Dry mouth
• Trembling
• Chills

What are some ways to alleviate anxiety?

Knowing whether you are experiencing fear, stress, or anxiety is important. You can then determine the causes and what you should do to overcome them. If you are anxious, you will focus on managing worry and anticipation. If you are afraid, you will need to address specific triggers in your life and then change your environment or the people you associate with. If you are stressed, look for ways to combat those stressors in your life.

To cope with anxiety, consider practicing deep breathing exercises and meditation. Physical activity, consistent sleep, and a balanced diet are important. You might want to avoid caffeine and alcohol and seek support if your anxious feelings persist.

When you realize you are in a state of anxiety:

• Focus on deep breaths to calm your nervous system.
• 3-3-3 Rule: To ground yourself, name three things you see, three things you hear, three things you can touch, three things you can smell, and three things you can taste.
• Talk it through with a friend, family member, or counsellor.
• Identify negative or unhelpful thoughts and try to reframe them into positive or realistic ones.

You might be told to “snap out of it,” but it’s not that easy. You must interrupt your thinking patterns. You must address it first in the body and then mentally. Do something intense like running, then slow down. Self-regulation, yoga, and walking are also helpful methods. Or do something convenient that you enjoy. Eventually, you will pull yourself out of the anxious state into a more relaxed frame of mind, and if there is a next time, you will more easily recognize it.

Terry Whitehead
Wellness Commitee Member, ARTA