Anxiety Explained: Natural Response or Daily Disruption?
Anxiety disorders are one of many common mental health conditions that have in recent years been on the rise across the UK, with generalised anxiety disorder in particular now affecting around 1 in 12 adults (8.5% of the population). But anxiety itself is a natural emotion that we all have, there to help us respond to stress & pressure.
By being worried, scared, or frightened about a situation that we are presented with, tension is created, & anxiety forces us to test our “what if …” scenarios that we hypothetically run through our head, with action. Once the matter that’s causing stress or pressure has been relieved, the tension reduces, & the anxiety once felt slowly fades.
So how can we identify, in ourselves, when anxiety is helping to create action, or when it is becoming the cause for our inaction? First of all it’s important to understand how we process anxiety, to begin to understand some of the mechanisms that act as the building blocks that create our response.
How can symptoms of anxiety be helpful?
By preparing us for a stress related reaction
Anxiety normally arises at a time when something is occurring, or will occur, that causes our stress levels to rise. By preparing our mind & body to respond to the stressor, anxiety is acting as a healthy coping response, to help us resolve the stressor & remove the anxious feelings associated.
By heightening our state of alertness & readiness
Anxious feelings & thoughts alert our nervous system to an immediate threat & our hormone levels fluctuate, causing adrenaline & cortisol to be released which cause surges in both energy levels & heart rate, preparing us to take on the challenge in front of us. Our pupils dilate to increase our field of vision, & the body prepares for fight/flight/freeze responses.
By boosting performance in high pressure situations
Have you ever felt anxious about taking an exam? Anxiety responses can act in an avoidant way, in that if the thought of an exam makes us anxious, we may then avoid studying as this reminds us of the exam. But, if processed more effectively, those same anxious feelings can instil motivation, to help us to be as prepared as possible. By being better prepared for the stressor ahead, we can help alleviate our anxiety a little by being more prepared, therefore boosting both our performance & our overall potential.
How can symptoms of anxiety be unhelpful?
By increasing our feeling of fear
By becoming anxious our amygdala (an area of our brain) has been shown to become much more active than usual, which is the part of our brain that is responsible for threat detection & fight/flight/freeze responses. If it is difficult to identify the source of our anxiety, or to find a potential resolution, then these changes to our nervous system can become particularly disconcerting.
Difficulty focusing & ruminating thoughts
When the amygdala becomes heightened, our prefrontal cortex (the thinking, problem solving part of our brain) is less functional. Tasks at hand seem less important, & our mind becomes more focused on resolving the distress that comes from feeling anxious. This can lead to our mind becoming focused on the problem that ruminates in our thoughts, which distracts from our minds’ potential to complete tasks in the moment, or to consider alternative solutions.
By making us more aware of negative feelings or emotions
With so much happening in our body & so many confusing signals being sent around our nervous system, it is a time where some of these signals may be misread & identified by our mind as a negative emotion or feeling. With our ability to consider our problems with a wider perspective reduced, due to reductions in activity in certain areas of our brain, these feelings or emotions can feel heightened, making us more aware of their presence.
So in order for anxiety to be considered a natural emotional stress based response, what are some of the key features to look out for?
When the emotional response feels in proportion to the stressor or difficult situation that is being faced
What has triggered this response can be named or identified
The anxiety can actually seem helpful, given the situation, by providing motivation
Anxious feelings or thoughts reduce or disappear when the stressor or situation is removed
Relaxing, taking a walk, meditation, helps to alleviate anxious symptoms
Example:
1. “I’ve just received a message from the bank & it doesn’t say why, what if it’s bad?”, anxiety arises.
2. If situation is left unresolved, anxious feelings remain.
3. “I should call them”, anxiety rises at the thought of engaging.
4. Speak to the bank who explain “It’s just to let you know we owe you some funds”. Anxiety reduces, & is replaced with joy. Both stressor & anxious feelings are removed, & a positive association is formed in terms of resolving future anxiety inducing situations.
When may anxiety become more problematic?
When there is no immediate stressor or situation that presents itself, often appearing as if from nowhere
The emotional response feels out of proportion, in relation to the stressor or challenge
Anxious symptoms are ongoing, lasting weeks, or possibly months
Anxious feelings & thoughts begin to interfere with daily life, including socialising, work, or family life
Anxiety associated physical symptoms appear, such as trembling, nausea, increased heart rate, where no immediate stressor appears to be present
Example:
1. Attend work/social event, during the event anxious symptoms appear, with no clear sign of an immediate reason or stressor.
2. Unable to focus on the event due to the mind/body being distracted with finding the source of the stress/tension.
3. Leave the event feeling tired, partly due to fluctuations in physical symptoms, with a negative association of the event due to the experience.
4. Avoid future similar events, due to the potential of re-experiencing anxious symptoms. If the cause of symptoms can not be identified, then avoidant responses can become more generalised to similar situations (ie, birthday party, xmas party, etc).
Practical Steps to Manage Anxious Feelings
Practice deep breathing when less anxious
Slowing breathing down can help to reengage the ability to manage emotions more effectively. Box breathing is a good example of this, which involves breathing out for 4 seconds, holding for 4, breathing out for 4, & again holding for 4, then repeating the cycle 4 times.Grounding techniques
The aim of grounding is to refocus the mind from the future or past, into the present. The 5,4,3,2,1 grounding technique is one example of this: 5 things you can see, 4 you can feel, 3 you can hear, 2 you can smell, 1 you can taste.Structured problem solving
This is a technique that counsellors sometimes use, that can also be undertaken individually if each step can be met. 1. Identify the problem, specifically. 2. Brainstorm solutions. 3. Create a plan to implement it. 4. Review the results.
Scenario: I really want to go to the ceremony to accept the award, but I’m worried about being in front of so many people. Now let’s apply Structured problem solving to this scenario -
1. Cause of anxiety: being the focus of attention of so many people.
2. a) Bring support along, so there are familiar faces to make eye contact with. b) Ask host if someone can join you on stage. c) Arrive early, to become more comfortable with your surroundings.
3. Invite close friends. Ask event organiser if you can be accompanied on stage. Arrive early.
4. Ask yourself, “if I were to do all of this, do I now feel excitement/relief, or am I still anxious?”. If yes, confirm attendance, if no, repeat steps 2-4.
Closing Reflection
Anxiety is not simply a problem to be eradicated, but a signal that our mind and body are responding to life’s pressures. At times it can sharpen focus, motivate preparation, and heighten awareness. At other times, it can overwhelm, distort perspective, and interfere with daily living. Recognising the difference between helpful and unhelpful anxiety is the first step toward managing it with compassion and clarity.
By practising grounding, structured problem‑solving, and gentle breathing techniques, we can begin to reclaim agency over anxious moments. Anxiety may not disappear entirely, but it can be reframed — from something that controls us, to something we learn to navigate. In doing so, we create space for resilience, growth, and a calmer relationship with ourselves.