What is anxiety and how to fight it?

Understanding the different ways anxiety manifests itself is crucial for people experiencing it, their support network, and society if we are to maintain well-being.

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Disclaimer: The translations are mostly done through AI translator and might not be 100% accurate.

11.05.2025. 09:30h

Anxiety is one of the most basic human experiences.

It is a natural reaction to situations that are perceived as threatening or pose a great challenge.

Occasional anxiety is normal and prepares us to face potential threats, but it can cause problems when it is excessive, persistent, difficult to control, or disproportionate to the real situation.

Understanding the different ways anxiety manifests itself is crucial for people who experience it, their support network, and society if we are to maintain well-being.

From discomfort to psychological disorder

From a psychological point of view, anxiety is a feeling of fear, terror, and discomfort.

It can also be defined as anxiety, tension, or discomfort resulting from the anticipation of danger.

It can also be triggered by our thoughts or events around us.

"Anxiety can be so intense that some people who experience it say it is similar to physical pain, underlining its significant impact on mental well-being and the strong desire to seek relief," explains Phuong Le, PhD, an educator, to the BBC.

He worked in psychology and education in Vietnam and the United States.

In milder forms, he explains, anxiety can be beneficial, serving as a warning system, indicating potential dangers and aiding in preparation and attention.

But when fear of future events becomes excessive or unrealistic, interfering with our ability to function normally, it may indicate a psychological disorder.

What is the difference between stress and anxiety?

Stress occurs due to current challenges, such as deadlines at work or family problems, and usually disappears when they are resolved.

Anxiety, however, often occurs without a clear cause, fueled by internal thoughts, which makes it last longer than stress.

It also implies feelings of terror, discomfort, anxiety, excessive worry or fear.

How does anxiety affect our well-being?

Anxiety can affect our overall quality of life and well-being because it lasts for long periods of time.

Phuong Le says that extended or chronic stress can be a significant trigger for anxiety disorders.

"Experiencing high levels of stress over extended periods can disrupt the delicate balance of brain neurotransmitters responsible for regulating mood."

"This constant pressure can eventually lead to longer-term health problems, including mood and anxiety disorders," Le points out.

Anxiety drives everyday life, the doctor adds.

"Research also indicates that stressful life events (lasting for a longer period of time) are associated with increases in anxiety sensitivity, suggesting that prolonged stress may make individuals more vulnerable to experiencing anxiety symptoms."

"Therefore, it is crucial to manage stress effectively to mitigate the potential for developing anxiety disorders and other negative mental health outcomes," he explains.

What does anxiety do to our body?

Constant anxiety can have a major impact on overall health.

Phuong Le says chronic anxiety is linked to an increased risk of cardiovascular problems, including heart disease, heart attack, high blood pressure, and stroke.

Anxiety can also lead to digestive problems, such as irritable bowel syndrome (IBS), ulcers, nausea, diarrhea, and constipation.

Chronic anxiety can weaken the immune system, making us more susceptible to infections and diseases.

It can also cause sleep problems, which in turn causes even more anxiety.

Headaches and chronic pain often occur when we are anxious, and there may be a link between chronic anxiety and the development of autoimmune conditions, which reduce our ability to fight infections.

Anxiety increases the risk of acquiring other mental health disorders, such as depression and substance use disorders.

It can significantly reduce the quality of life and increase difficulties in everyday functioning, work, and personal relationships.

In severe cases, it can increase the risk of suicide.

How to effectively manage anxiety in everyday life?

1. General management techniques

In everyday life, we can use various techniques to recognize symptoms and manage them.

Majndfulnes

The practice of mindfulness, which focuses on the present moment without judgment, is extremely effective in reducing worry and bringing us back to the present moment.

Relaxation techniques, such as slow and deep breathing, progressive muscle relaxation, and imagining scenes and images, can help calm the body's stress response and relieve tension.

Breathing

Practicing proper breathing techniques, using the body's diaphragm, can help prevent hyperventilation - a common physical symptom of anxiety.

Gradually confronting fears through small, achievable steps, known as exposure, can help individuals test their anxiety and build confidence.

"Time to worry"

Some people find it helpful to schedule "worry time" during the day to prevent anxiety from taking over at other times.

Keeping a diary to track anxiety - when it occurs, as well as identifying potential triggers - can yield valuable insights.

"Let's talk about it"

Talking about your feelings with trusted friends, family members, and mental health helplines can provide support and a sense of being listened to.

Support groups can provide a safe space to share experiences and learn from others facing similar challenges.

Fun and relaxing hobbies can also reduce anxiety.

2. Cognitive Behavioral Therapy (CBT) Techniques

CBT provides methods for managing anxiety, focusing on identifying and challenging unhelpful thought patterns.

It involves examining the evidence for and against negative thoughts to arrive at a balanced perspective.

Mindfulness is often integrated to help with observing thoughts without judgment, including emotional regulation.

Behavioral activation

This is a CBT technique that focuses on rewards and meaningful activities to improve mood and reduce anxiety.

Exposure therapy, a key element of CBT for anxiety disorders, involves gradually confronting feared situations, thoughts, sensations, and feelings in a controlled manner to reduce avoidance behavior and build tolerance.

Relaxation techniques

CBT uses a variety of relaxation and stress reduction techniques to help calm the nervous system and manage general anxiety.

Keeping a journal or writing down our thoughts can help us track negative feelings and recognize patterns.

Cognitive restructuring

Cognitive restructuring or "reframing" refers to taking a hard look at negative thought patterns and trying to reframe them in a more helpful and realistic way.

How can anxiety medications reduce it?

Selective serotonin reuptake inhibitor (SSRI) medications such as Sertraline (Lustral is one of the brand names) and Fluoxetine (Prozac is a well-known brand name) help balance serotonin levels in the brain.

Serotonin is a chemical that affects mood and emotions.

Low levels are linked to anxiety and depression.

SSRIs work by preventing the brain from reabsorbing serotonin too quickly, retaining it to improve mood and reduce anxiety.

Phuong Le advises that medications be taken in combination with other methods.

"These include therapy, such as cognitive behavioral therapy (CBT), lifestyle changes such as exercise and dietary adjustments, mindfulness and relaxation techniques, and stress management strategies," advises the doctor.

He also says that medication won't help everyone.

"For many individuals, prescription medications such as antidepressants (which include SSRIs) can help improve their mood and coping skills."

"It's important to talk to your doctor about whether medication is the right option for you, because they can explain how it works, what the potential side effects are, and help you find the best approach for your individual needs," he explains.

Misconceptions about anxiety

Dr. Le says that the rise in anxiety among younger generations is often perceived as a weakness.

However, a positive step, he adds, is that greater awareness and willingness to seek help have increased the number of reported cases.

Information overload, social media, academic stress, and changing social dynamics are particularly affecting young people.

Phuong Le emphasizes the importance of combating misconceptions about anxiety with facts.

One widespread myth, he says, is that anxiety is simply an exaggeration or overly-worried feeling.

"Anxiety disorders are serious health conditions that are not just temporary worries or fears.

"They may involve real changes in brain function and structure," Le explains.

Another misconception is that only weak people become anxious.

Anxiety disorders can affect anyone and often stem from biological, genetic, and environmental factors.

The idea that anxiety will go away on its own is also a misconception for many people, he warns.

"Untreated anxiety can worsen over time, while effective treatments are available to significantly improve symptoms."

"Medication is one option, but the myth that it's the only effective treatment is false," says Le.

There are several effective approaches, such as psychotherapy, lifestyle changes, and various integrative practices, the doctor lists.

"Contrary to the belief that talking about anxiety only makes it worse, open communication can actually lead to understanding and support, encouraging individuals to seek help and reducing feelings of isolation."

According to Phuong Le, another myth is that anxiety disorders are rare.

It is the most common category of mental disorder and causes a wide range of physical symptoms that affect the entire body.

Anxiety is a complex phenomenon with significant psychological and biological dimensions.

It can enhance our performance in certain situations and is often a disruptive disorder that we must overcome with the help of a range of techniques and, occasionally, medication.

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