Anxiety is often a feeling of baseless fear, but it can also be about a specific thing, such as future events or social situations. It’s usually the result of our mind trying to prepare us for the future, for the dangers that lie ahead, but since it doesn’t have enough information about them, it makes up scary, frightening scenarios.
We all experience it from time to time, and fundamentally, it’s a useful, evolutionary response to help us avoid danger. For this reason, the goal is not total elimination, but reduction and management to an appropriate level.
More severe anxiety can be caused by prolonged stress, changes in the lives of loved ones or traumatic events, but it can also have genetic, environmental or hormonal causes.
In addition to intense emotions and thoughts, there are a variety of physical symptoms, such as: palpitations or rapid heartbeat, flushing, sweating, muscle tension or tremors, chronic fatigue or lack of energy, headaches or migraines, digestive problems (e.g., stomach pain or nausea), shortness of breath or difficulty breathing.
Panic attacks, which are usually sudden and intense – and therefore quite frightening – can be accompanied by dizziness, feeling faint, dissociation, or even a fear of death. During panic attacks, the person perceives certain physical and psychological abnormalities (e.g., faster heartbeat, lack of concentration) as dangerous, which leads to fear and anxiety. The anxiety further exacerbates these symptoms, creating a vicious feedback-loop.
A tendency to ruminate and overthink may be linked to a predisposition for anxiety and depression. Rumination (repetitive and circular recollection of thoughts) may be a perpetuating factor of depression, as the person repeatedly and passively focuses on negative thoughts without actively seeking out coping strategies. People who typically “live their lives in their heads”, i.e., analyse rather than experience events, are more likely to experience rumination and anxiety.
Our functioning is also strongly genetically determined, particularly in terms of the sensitivity of the nervous system and stress responses: some people respond more strongly to certain stimuli, others less so. However, it is important that our nervous system can be shaped throughout our lives, and certain life experiences or activities (e.g., mindfulness, cognitive behavioural therapy, exercise) can shape its functioning in a positive way in the long run.
Developing our self-awareness is also very useful because getting a better overview of our lives, recognising the patterns of our thinking and behaviour, and understanding how certain reactions have developed in us, can help us to create new coping strategies and maintain a more balanced, better quality of life.
What can you do to reduce anxiety?
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Problem-oriented approach: conscious questioning
When you feel anxious, it’s worth consciously analysing your worries:
- What exactly are you worried about? Try to be specific about what is causing the anxiety. Often vague, indefinable worries can intensify feelings of anxiety, so the more specific you can be, the easier it will be to cope.
- Can you do anything to help? If the problem is manageable, you can look for solutions. But if you have no control over it (e.g., past events, other people’s decisions), acceptance or consciously redirecting your attention can help.
- What can you do right now? Small steps can reduce feelings of helplessness and ease anxiety.
Write a to-do list! A concrete plan will help you regain a sense of control. In the list, write down the steps in as much detail as possible, starting from the smallest, so you can tick off many of the smaller tasks that can greatly reduce your anxiety with just a little effort.
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Relaxation techniques
In addition to the various self-help groups and professionals, you can learn a wide range of techniques from trusted online resources or specialised apps. Some examples (not exhaustive):
- deep breathing: long, slow, deep inhales through the nose, followed by long, slow exhales through the mouth. It helps maximise oxygen uptake and promotes a resting state of the body.
- progressive muscle relaxation (Jacobson method): conscious tensing and releasing of the muscles, which helps to achieve a deeply relaxed state
- mindfulness and meditation: focusing attention on the present and viewing thoughts without judgement can reduce anxiety in the long term.
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Regular exercise
Exercise has been scientifically proven to reduce anxiety by releasing “happiness hormones” (e.g., endorphin, serotonin), helping to break down stress hormones (e.g., cortisol) and increasing the body’s ability to adapt to stress.
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Adequate rest and sleep
Anxiety and the quality of sleep are closely linked. Little or poor quality sleep increases anxiety, while restful sleep helps to manage stress. Developing a good sleep routine is an important tool against anxiety. It’s worth avoiding screens before bedtime, and instead, use the techniques listed in point 3 to improve sleep quality.
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Self-love
Anxiety is often accompanied by self-critical thoughts. It’s worth consciously working to challenge negative thoughts (“Are you sure this is true?”). Talk to yourself in a gentle, understanding way, as if you were talking to a good friend. Be aware of your strengths, remember situations that you have handled successfully, while trying to forgive yourself for past mistakes.
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Adaptive self-soothing (without the use of alcohol or other harmful substances)
It is important to try to reduce stress not through harmful methods (e.g., alcohol, smoking, drugs, overeating) but through healthy coping strategies (e.g., exercise, relaxation, hobbies, creative activities), in a supportive environment (e.g., friends, family, supportive communities), rewarding yourself for even small steps (e.g., relaxing, doing an activity you enjoy).
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The help of a professional (psychologist, psychiatrist)
If your anxiety is significantly affecting your quality of life or is no longer manageable on its own, it is worth seeking professional help; the importance of this cannot be overstated. Psychotherapy can help (cognitive behavioural therapy can be particularly effective in treating anxiety), and in severe cases, a psychiatrist may recommend medication, but this always requires strict individual assessment.
Remember, thoughts are just thoughts – not everything your mind says reflects reality and is worth looking at critically. It’s important to dare to ask for help if you feel you can’t cope with your difficulties on your own.
Translation by Zsófia Ziaja
