Anxiety

Anxiety is an emotion characterized by feelings of tension, worried thoughts, and physical changes like increased blood pressure. Anxiety is not the same as fear, but they are often used interchangeably. Anxiety is considered a future-oriented, long-acting response broadly focused on a diffuse threat, whereas fear is an appropriate, present-oriented, and short-lived response to a clearly identifiable and specific threat. (Adapted from the Encyclopedia of Psychology and the APA Dictionary of Psychology)

To better understand anxiety, think of it in three realms – physical, mental, and behavioral. Physical sensations associated with autonomic arousal (increases in heart rate, blood pressure, sweating, tension, dizziness) come from the fight or flight response. Our bodies are created with the fight or flight response to help protect us in times of danger.

Mentally our thinking may freeze during high anxiety. Also, we may ruminate and obsess about what frightens us. Our thoughts may obsess on symptoms, especially the physical ones and how bad it feels. This is particularly true with panic. It is important to recognize anxiety for what it is – a liar.

Anxious thinking unrealistically increases the probability of something bad happening and increases the severity of the consequences. Anxious thoughts take possibility and converts it to probability. An example related to social anxiety would be thoughts like, “No one is going to talk to me, even if they do, I will freeze and not know what to say. It will ruin my chance of ever having any friends.” Obviously, this thinking is unrealistic and makes the anxiety worse.

The main behavior associated with anxiety is avoidance. Get me away from whatever makes me uncomfortable. Also, I may avoid any situation that MIGHT cause discomfort.

Unfortunately, this increases anxiety. If I become fearful of being in a car accident (Possibility converted to probability), then I become anxious if I need to go grocery shopping. When I do not go my anxiety goes away. I have strengthened the likelihood of avoiding cars and any chance of feeling uncomfortable. The anxiety is strengthened.

The goal of anxiety management is not to eliminate anxiety but learn to tolerate it. It is normal to be anxious in situations that are new, unpredictable, and may involve evaluation. The first step in anxiety management is to normalize anxiety. Secondly, engage in constructive self-talk such as, “It is normal to have anxiety. I have been anxious before. I may be uncomfortable, but I am going to get in my car and drive to the grocery store. I will not let anxiety, a liar and a bully control my life.”

If the task is overwhelming, then start with small steps. Sit in the car. Then drive around the block. Next time drive a little further. The most important thing is to not allow anxiety to keep you from doing anything. If you are involved with a counselor who encourages or tolerates your avoidance, please find another counselor who has expertise in anxiety treatment.

“Fear not” is one of the most repeated commands in the Bible. God knew the impact fear could have on a person’s life. Fear and anxiety were not part of the world until the original sin in Genesis 3. Since that fatal act, anxiety has filled the lives of everyone to differing degrees, believer, and non-believer.

In Matthew 6:25-33 Jesus presents the choice we have. Be anxious or trust in God. Paul reinforces this choice in Philippians 4:6 (ESV) 6 do not be anxious about anything, but in everything by prayer and supplication with thanksgiving let your requests be made known to God. This is not an absolute guilt producing expectation from Jesus and Paul, rather a remedy for times of anxiety. In our weak human state, we are going to be anxious. The primary psychological and Biblical principles are to accept that there are times we will be anxious, but do not let it stop you from doing what is right and in your best interest.

To obtain desired outcomes, one must focus on the current process. Focusing on the outcome often produces excessive pressure that is detrimental to one’s performance. During testing situations, if the focus is on passing or failing, the anxiety increases becoming an inhibitor to the performance. Instead, focusing on the process is more likely to produce the best potential results. In challenging circumstances, glorifying God is the desired process and focus. Focusing on our uncontrollable circumstances and how bad we feel tends to bring us deeper into despair. This is not to say we ignore our emotions, but is dwelling in negative emotions helpful to us getting the most out of life? If I tell myself, “I’m stressed” 15 times during the day, how will I feel at the end of the day. Instead, if I think, “I am stressed, but what is it God wants me to do to alter my situation or is there something I can do to glorify him,” will I be as stressed?

To summarize:

• Normalize anxiety. Everyone has anxiety.

• Think on good things rather than obsessing about things that make you anxious.

  • Philippians 4:8 (CSB) 8 Finally brothers and sisters, whatever is true, whatever is honorable, whatever is just, whatever is pure, whatever is lovely, whatever is commendable—if there is any moral excellence and if there is anything praiseworthy—dwell on these things.

• Tell the anxiety what you are going to do, no matter how small.

  • o “Anxiety I am going to get a glass of water and you cannot stop me.” Get a glass of water. This gives you a sense of control.

• Pray and give thanksgiving to God. Gratitude is a great tool to battle anxiety.