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[ May/June 2003 ]

Dealing with Anxiety

by Skip Hrin

What happens when we experience too much anxiety? What can we do?

Since the September 11th attacks, a day has probably not gone by without a mention in the media of something having to do with the looming threat of future attacks (what color is the threat level today?). Add to this the circumstances of war, the dreadful state of the national and local economies, child abductions, local incidents of violence and tragedy and you have, unfortunately, the evening news. Save for a few minutes of weather (coincidentally foreboding, too) and some local sports, the threat of violence and its potential effects are so prevalent in the general media that there’s hardly space for a 30-second human interest piece.

It is difficult to imagine that the abundance of this type of coverage on television, radio, and the newspapers does not have a profound impact on all of us. What can we do to take care of our families and ourselves? Understanding the impact of such news may be an important first step.

Fear & Anxiety
Distinguishing between fear and anxiety can be difficult. In fact, it has been debated whether the two emotions are separate. The most common way of distinguishing them is to ask whether there is a clear and present source of danger. When there is an obvious danger, the response in fear. With anxiety, the danger cannot clearly be identified. Instead, there is worry or dread of possible future threats or danger.

These two emotions can feel and look much the same. However, while fear is a healthy, useful response in the face of a threat to life or safety, anxiety is a less healthy, less useful response to something that does not present a current realistic threat. Again, the "threat" is often imagined, exaggerated, or misperceived. Here are examples:

Fear is what you feel when being charged by an angry bear. The bear represents a real threat to your life and safety. The experience of fear thus triggers a biological response -- "fight or flight," which prepares you to take action. Your heart rate increases, pumping blood to the muscles for reaction. Your pupils dilate to allow in more light. Your skin constricts to limit blood loss in case of injury, and your blood sugar increases to provide energy.

Anxiety is what you might feel when you have to give a speech to a large crowd of people. In this case, rather than a real threat to your life or safety, public speaking can represent an imagined, exaggerated, or misperceived threat. Anxiety is not necessarily a useful response; it can, however, motivate you to prepare for the speech. Anxiety can trigger a similar biological response as fear. Your heart may race and your breathing becomes rapid; your muscles tense – but for what purpose? Attacking the audience or running out of the room is not going to help you (in the long run, at least).

So what happens when we experience too much anxiety? At a physiological level, anxiety involves a state of chronic overarousal for dealing with danger should it occur. Anxiety can impact the body through the suppression of the immune system leaving the individual vulnerable to disease from which it would normally be immune. Overarousal can also lead to an adaptation by the body to these increased levels of response to the point the body is unable to return to a more natural anxiety response level. It appears that, over time, there is a degree of wear and tear on the system. An astounding variety of physical and psychological symptoms and behaviors can be caused by anxiety.

What Can I Do?

  • Talk it out! Let others know how you’re feeling. They may be feeling the same emotions, and a dialogue could benefit all.
  • Limit exposure to coverage of traumatic events or possible dangers. Being well informed does not have to include fear and anxiety.
  • Perform random acts of kindness. Reassure yourself that there is tenderness and thoughtfulness in the world.
  • Maintain normal routines (this is not the same as President Bush’s urging you go shopping and support the economy). Do the things that you enjoy.
  • Sit under a tree, look at the mountains, watch a river, and notice the sunset. Enjoy the expanding daylight and prepare for spring and summer activities.
  • Spend time with family and friends.
  • Use existing supports groups of family, friends, and church.
  • Establish a family emergency plan. Feeling that there is something that you can do can be very comforting.
  • If you do have concerns regarding an attack, plan for it. After planning, however, “put it away.” You’ve done what you could. Remember, worry is not considered further preparation.
  • Ask for help when you need it.
  • Take a break when you need it.

Things To Remember When Dealing With Anxiety

  • It is normal to feel anxious about you and your family's safety.
  • Profound sadness, grief, and anger are normal reactions to an abnormal event.
  • Acknowledging our feelings helps us recover.
  • Focusing on our strengths and abilities will help you to heal.
  • It is common to want to strike back at people who have caused great pain. However, nothing good is accomplished by hateful language or actions.

At times, a little anxiety can be helpful. It could create the desire to prepare for that public speaking engagement instead of running out the back door, for example. Chronic or excessive anxiety, on the other hand, can damage relationships, health, job performance, and enjoyment of life. Notice anxiety in your life and observe your responses. Pay attention to how severe it gets, and what form it takes. Being aware of the presence and effects of something allows you a choice: participation or non-participation. Making a decision and taking an active role in your response can be a powerful deterrent to the effects of anxiety.

Dr. Skip Hrin is a licensed Clinical Psychologist with over 11 years experience in mental health field helping individuals, families, and couples with a wide range of difficulties. Phone: (907) 350-9603.