Anxiety

Anxiety is a complex emotion that all of us experience to varying degrees throughout our lives. It is both a normal, functional condition and a potential pathological manifestation that may require medical intervention.

Understanding anxiety requires an approach that combines psychology, neurobiology, and sociology.

The origins of anxiety trace back through centuries, an inheritance carved into our DNA like an ancient hieroglyph telling stories of survival.

In ancient times, this feeling was the beacon that guided our ancestors away from predators lurking in the shadows, a sixth sense that alerted them to danger even before it became apparent. It was, in many ways, their superpower, granting them the speed and reflexes necessary to either fight or flee from the invisible threats of the wild.

Imagine anxiety as an old maritime radar installed on a ship sailing the oceans of life. This radar was designed millennia ago, when storms were fiercer, and sea monsters hid behind every wave. Its original function was noble and clear: to detect imminent dangers, to guide sailors through turbulent waters, and to keep the ship safe from hidden reefs.

This radar, a marvel of evolutionary biology, has been refined through generations of navigators, becoming more sensitive and accurate, a true gem of ancient technology. However, in the calm and predictable sea of the modern world, where storms are rare and sea monsters are no longer a threat, the radar remains as vigilant and dutiful as ever.

We are facing a case where the world has changed much faster than our evolution.

The challenge, then, is not to deactivate the radar (after all, its ability to warn us of danger is still valuable), but to learn how to interpret its signals more accurately, distinguishing between real storms and false alarms. Learning to adjust the sensitivity of our internal radar means recognizing when it’s time to prepare for a storm and when, instead, we can allow ourselves to sail with greater confidence, knowing that the waters are safe and that our ship is more than capable of handling the waves.

We must understand our past, recognizing that anxiety is not an enemy to defeat, but rather an ancient ally that must be listened to, understood, and, when necessary, gently guided toward calm. Perhaps, by learning to navigate through its signals with curiosity and compassion, we can discover new ways to harmonize this age-old connection with the challenges of the present.

Let’s set aside the historical and evolutionary origins of anxiety and begin analyzing it.

There are several forms of anxiety, each with its own characteristics:

• Generalized Anxiety Disorder (GAD): Chronic and excessive worry about various aspects of daily life.

• Panic Disorder: Sudden and intense episodes of terror or irrational fear.

• Specific Phobia: Irrational fear of specific objects, situations, or activities.

• Social Anxiety Disorder (Social Phobia): Intense fear of being judged or humiliated in social situations.

• Post-Traumatic Stress Disorder (PTSD): Anxiety following exposure to a traumatic event.

"Physically, the heart begins to pound with a force that feels like it’s trying to burst through the chest, with beats thundering in the ears like war drums. Breathing becomes labored, shallow, as if the air suddenly becomes too scarce to satisfy the lungs’ hunger. Hands start to tremble, turning cold and clammy.

The world around seems blurry, distant, as if you’re observing reality through fogged-up glass. A sense of dizziness takes over, an instability that shakes even the firmest certainties.

You feel a lump in your throat, a tightness that makes swallowing difficult, as if words become prisoners of a coiling viper, suffocating them.

Mentally, anxiety descends like a storm of thoughts, a whirlwind of 'what ifs' chasing each other relentlessly, painting catastrophic scenarios where the worst possible outcome seems like the only logical conclusion. Concentration shatters, leaving the person trapped in a maze of worries from which there seems to be no escape.

Anxiety also manifests in sleep disturbances, with nightmares or sudden awakenings, as if the mind refuses to shut off, denying itself even a moment of rest from the constant state of alert. Amidst this turmoil, the body begins to wear down with chronic fatigue, an exhaustion that isn’t relieved by rest."

Now let’s talk about anxiety triggers, the factors that can set off intense panic or anxiety attacks.

Emptiness

"Sometimes, I feel like there’s a vast empty space inside me, a desolate area that seems to swallow up every emotion, leaving me in a state of apathy and indifference that I can’t explain. It’s not that I don’t want to feel; it’s more that I can’t find anything that truly fills that void, nothing that makes me feel alive or passionate like I once did. And in that emptiness, there’s a silence that weighs heavily, an absence of sound that becomes deafening.

From this void, a subtle but constant anxiety arises, as if I’m waiting for something to happen, something that might give meaning to that internal space, but that wait is in vain. The anxiety grows from not knowing how to fill that void, from the fear that I may never find anything that can.

This sense of emptiness makes me constantly question if I’m missing something essential for my happiness, or if I’m just passing through life without truly grasping its meaning. This ongoing reflection fuels my anxiety, making it difficult to focus on the present or find joy in the little things. It’s an internal struggle, an attempt to escape from a shadow that is, in reality, a part of me."

This feeling of emptiness is not just the absence of something tangible; it’s a void of meaning, a kind of inner silence that weighs more than any loud noise. When we face this emptiness, it can feel like trying to grasp the wind with our hands: the harder we try to hold on, the more it slips away.

This fruitless search for meaning and purpose can become fertile ground for anxiety. It’s not so much the fear of the known that unsettles us, but rather the dread of the unknown, the indeterminate that the void represents.

We ask ourselves: "What direction should I take?", "What makes me whole?", "What’s wrong with me?", "Why can’t I feel happy or satisfied?", "What am I missing?"

These questions, arising from the void, can trigger a spiral of worries, doubts, and fears that fuel anxiety. Without finding satisfying answers, this constant uncertainty becomes a weight, a permanent companion that distorts our perception of reality and sets off the alarm bell of our old friend, the Radar, which only seeks to protect us.

From these doubts, it concludes that we are in danger. And it prepares us, as it did in ancient times, as if we needed to flee or fight, even though we’re actually just curled up in bed in a fetal position.

Loss of control and fear of dying

"When the time comes to go to bed, seeking comfort in the blankets, and my head rests on the pillow, my lungs, which until a moment ago were working in silent harmony with the rest of my body, begin to crave air with growing desperation. Every breath feels insufficient, as if I’m trying to suck air through a narrow straw, and the hunger for air becomes so acute that my chest lifts in search of every scrap of oxygen. I have to breathe through my mouth.

Meanwhile, my heart seems to forget its steady, reliable rhythm. It begins to beat with a force that feels like it might explode, each pulse a cannon shot echoing through my chest. Then, just as suddenly, it slows, threatening to stop altogether, leaving me terrified that each beat might be the last."

The result of these kinds of experiences, which can also happen at other times during the day (on the tram, right after waking up, etc.), stems from the fear of losing control. And what follows from the loss of control?

Death. So, our ancient Radar kicks in, screaming: "WE’RE IN DANGER! INCREASE BREATHING AND HEART RATE, GET READY TO ACT!"

Dear readers, I want to share a secret. The essence of the concept of “having control” doesn’t lie in trying to control everything but in the awareness that not everything is under our control. Deluding ourselves into thinking we are omnipotent is a grave mistake. You can control your actions, but not what has a life of its own (such as “unforeseen events” in daily life, or our organs, which function autonomously and don’t need our directives to pump blood, digest, breathe, etc.).

Calm down, understand, and resolve

During an anxiety attack, your reality distorts without you realizing it, dragging you into a whirlwind of thoughts and worries that seem to escape all rational control. This whirlwind of “what ifs” becomes the dominant narrative, an incessant flow of pessimistic scenarios unfolding with such vividness and force that they seem inevitable.

The process begins with a negative thought, perhaps small or insignificant, but one that acts like a spark on ground parched with doubt. From there, the mind, already inclined to seek confirmation of its fears, starts to build an intricate web of negative possibilities. “What if I lose my job?”, “What if I’m really sick?”, “What if I can’t get out of this?”. Each “what if” adds another layer to this illusory bubble, pushing the person further from objective reality and immersing them in a sea of conjectures.

As anxiety builds up, the symptoms worsen.

In this state, clarity of thought becomes clouded, making way for a reality that’s strongly influenced by anxiety.

The mind, caught in this vortex, becomes unable to distinguish between what’s likely and what’s merely possible, treating every thought as a premonition of future disasters. The illusory bubble in which the person is trapped amplifies every fear and doubt, making it harder and harder to escape this maze of negative thoughts.

Solutions?

It’s important to note that certain cases may require medication, and anxiety is conquered slowly through psychotherapy sessions, but we can make some adjustments that may help along the way.

• Identification process: stop and think for a second.

  Where am I? Is there something or someone threatening me or capable of harming me? What is putting my life in danger? Can I see, touch, or identify something concrete or tangible that is causing this panic?

By doing this, you’ve become aware and stepped out of the bubble-whirlpool that was engulfing you, preventing further layers of anxiety and symptom severity.

But in many cases, awareness alone won’t make the symptoms disappear, though gradually, with this process of identification (avoiding the fear of "what’s happening to me"), everything will ease.

In the beginning, additional measures are necessary.

• Breathing: Now that you know you are safe and that there are no immediate threats in the here and now, it’s time to reduce the anxious manifestations. You’re not breathing correctly. Inhale slowly for 3 seconds, then exhale slowly for 3 seconds, and repeat until you regain a more controlled and better rhythm.

• External focus: While maintaining attention and control over your breathing, try to focus on what’s around you and stop being stuck inside your head. Choose an object nearby and concentrate on it attentively. Observe and describe its color, shape, texture, and any other details aloud. If you’re in a setting where it’s possible, try using the five senses technique. Use your senses to anchor yourself to the present. Identify and describe: 5 objects you can see, 4 you can touch, 3 you can hear, 2 you can smell, and 1 you can taste. This can also include counting objects in a room or noticing specific details of the surrounding environment. If the environment isn’t conducive, use your imagination.

• Music: Slow, peaceful (not sad), and calming (lo-fi or nature sounds, as well as green, black, and brown noises/sounds, are often very helpful).

• Positive Visualization: Imagine and visualize a place or person that makes you feel safe and relaxed. Focus on the sensory details: sounds, smells, and tactile sensations.

These are buffer methods that may help while you work on resolving the root problem with a professional.