We’ve all felt it – that churning sensation in our gut, the racing heart, the constant worry. Anxiety, that common human experience, can feel like a case of butterflies that decided to throw a rave in your gut. But what exactly triggers this internal storm, and why is it important to dig deeper than the surface jitters? 

Anxiety is a state of unease and worry characterised by feelings of tension, apprehension, and physical symptoms like a racing heart or sweaty palms. It is a normal human emotion that everyone experiences from time to time. However, it is important to understand when anxiety is normal and when one should consider seeking help for it.

Nervousness vs. anxiety

Feeling butterflies in your stomach before a big presentation might be nervousness. However, if this feeling is deeper and more persistent, it could be anxiety. Even though they share some similarities, understanding the difference is crucial in managing both effectively.

Nervousness and anxiety are two distinct emotional states, each with its own characteristics and effects. Nervousness is a temporary feeling that is usually tied to a specific situation, such as a big presentation or an important interview. Once that situation is over, the feeling of nervousness typically eases up. On the other hand, anxiety is a long-lasting emotion that can persist even without an immediate trigger. While nervousness is usually mild and manageable, anxiety can be severe, disrupting daily life and causing significant distress.

Nervousness has a clear cause that can be identified, while anxiety can feel untethered, without a specific source. To put it in simpler terms, nervousness is like a warning light on your car’s dashboard, indicating that you need to be prepared for something. Anxiety, on the other hand, is like the whole dashboard lighting up, even when there’s no apparent problem.

Anxiety disorders

While temporary nervousness can be considered normal, anxiety disorders can be overwhelming and persistent. They often stem from a combination of factors like genetics, brain chemistry, and life experiences like stress or trauma. Anxiety disorders cause excessive fear or worry that disrupts daily life, often accompanied by physical symptoms like a racing heart and fatigue. Various forms of anxiety include phobias, persistent worry, social anxiety, and panic attacks.

Understanding anxiety

Understanding anxiety is crucial because it’s more than just feeling on edge. Anxiety is often far more than just feeling restless. It’s a complex issue, much like an iceberg. The visible tip, the part we easily see, might manifest as anger, irritability, or trouble sleeping. However, these outward indications are just a glimpse of a much larger issue that lies beneath the surface.

Anxiety is a complex condition that involves various uncomfortable emotions like shame, negativity, and insecurity. These emotions reside in a hidden world within the iceberg. For example, someone with social anxiety may appear angry after a social interaction, but the anger is often a mask for the fear of judgement and social awkwardness that lies hidden beneath.

Similarly, performance anxiety can lead to insomnia, where a person facing a big presentation might not sleep due to the constant worry and fear associated with the event. Furthermore, generalised anxiety can cause a person to snap at loved ones for seemingly trivial reasons, which is a result of the underlying tension and worry they are struggling to manage.

Addressing unseen anxieties

Anxiety can be a challenging emotion to navigate, but understanding its underlying causes can help us approach it with more compassion and find better ways to manage it. Seeking professional help, such as therapy, is often the first and most important step in managing anxiety. A therapist can help you identify underlying emotions, develop healthy coping mechanisms, and challenge negative thought patterns that fuel anxiety.

Challenging negative thought patterns is another effective technique for managing anxiety. Our inner critic can be a relentless voice, feeding our anxieties with negativity. Instead of dwelling on worst-case scenarios, you can challenge those thoughts with evidence and positive affirmations. It’s important to remind yourself of your strengths and past successes.

Self-care is also essential for managing anxiety. Prioritising activities that promote relaxation and wellbeing, such as regular exercise, meditation, or spending time in nature, can help you find peace and calm your mind and body.

Finally, social connection is also vital in managing anxiety. Talking to trusted friends and family members about your struggles can provide valuable perspective, ease feelings of isolation, and be a source of strength and encouragement.

Remember, anxiety is a common experience, and you don’t have to face it alone. By acknowledging its depths, seeking professional help, and implementing these strategies, you can learn to manage your anxiety and find a calmer, more fulfilling life.

(The writer is a mental health professional and has, over the past 11 years, contributed to several Sri Lankan media publications in both English and Sinhala languages, focusing on topics related to psychology and counselling)

Key facts

• Anxiety disorders are the world’s most common mental disorders, affecting 301 million people in 2019
• More women are affected by anxiety disorders than men
• Symptoms of anxiety often have onset during childhood or adolescence
• There are highly effective treatments for anxiety disorders
• Approximately one in four people with anxiety disorders receive treatment for this condition

(WHO)

Symptoms 

People with an anxiety disorder may experience excessive fear or worry about a specific situation (for example, a panic attack or social situation) or, in the case of generalised anxiety disorder, about a broad range of everyday situations. They typically experience these symptoms over an extended period – at least several months. Usually, they avoid the situations that make them anxious.

Other symptoms of anxiety disorders may include:

• Trouble concentrating or making decisions
• Feeling irritable, tense, or restless
• Experiencing nausea or abdominal distress
• Having heart palpitations
• Sweating, trembling, or shaking
• Trouble sleeping
• Having a sense of impending danger, panic, or doom

Anxiety disorders increase the risk for depression and substance use disorders as well as the risk of suicidal thoughts and behaviours

(WHO)