Anxiety is a common response to prolonged stress, often triggered by a sense of danger that cannot be resolved or escaped. It emerges when a person is faced with a persistent, unresolved threat, causing the body to enter a state of heightened alertness, unable to find a clear solution. In such moments, the body undergoes a chemical and emotional response, mobilizing resources for action—resources that may not always be effective in resolving the situation.

How Anxiety Develops: From Fear to Tension

When danger strikes, fear is the initial reaction. The psyche detects the threat, and a surge of adrenaline is released, preparing the body for the fight-flight-freeze response, a physiological reaction that prepares the body to either confront, escape, or avoid the danger. These responses aim to either confront, escape, or avoid the danger altogether. As soon as there is clarity on how to respond, the individual acts accordingly.

However, there are situations when the threat cannot be immediately identified or neutralized. For example, when the danger is intangible or invisible, such as in a horror movie scenario, where the victim knows a threat exists but cannot see it or understand how to react. This uncertainty transitions fear into anxiety. The fear has been triggered, the body has mobilized, but the situation remains unresolved. Time passes, and the body, along with the psyche, remains in a state of heightened tension, yet no solution presents itself. The mind becomes overloaded, fixated on the threat, while stress hormones such as adrenaline continue to flood the system.

The Toll of Prolonged Anxiety

As anxiety persists, individuals begin to experience emotional and physical exhaustion. With no clear solution to the threat, the resources allocated for defense deplete, leading to a decline in energy and motivation. Over time, this can transition into apathy, and frustration sets in. There may be bursts of anger or frustration as the body seeks an outlet for the built-up tension, but these reactions often fail to resolve the situation, perpetuating the cycle of anxiety. Each outburst further depletes their resources, perpetuating a cycle of emotional swings between apathy and anger.

Three Ways to Resolve Anxiety

There are generally three possible ways to break free from an anxious state:

• Elimination of the threat: This is the ideal resolution, where the source of danger is either neutralized or resolved, bringing the situation to a clear conclusion, often referred to as the "happy ending" in psychological terms.
• Dysregulated outburst: The individual may lash out in an attempt to resolve the conflict, often disregarding their mental clarity. This could manifest in an emotional outburst, which could be directed at the source of the threat or even at the self. In extreme cases, this could lead to self-harm or suicidal thoughts.
• Anxiety and Depressive Disorders: If anxiety becomes chronic and unresolved, it can contribute to the development of a mood disorder, such as depression. Chronic anxiety can significantly increase the risk of developing depression.

The Fine Line Between Anxiety and Mental Health Disorders

The transition from anxiety to a mental disorder is subtle but significant. When someone experiences anxiety, it may not always be recognized as a mental health condition. However, when this state remains unresolved, it can lead to further psychological complications, and the person may eventually need psychiatric support. This is where professional diagnosis and treatment become critical. In some cases, the person may still have control over their actions, but the emotional burden can lead to serious consequences if left unchecked.

The Danger of Well-Meaning but Harmful Support

When trying to support someone who is experiencing anxiety, well-meaning efforts can sometimes cause more harm than good. Comments like "you can't change anything anyway" or "you're overreacting" are not helpful and can deepen the person's sense of helplessness. These phrases often convey a sense of invalidation, which only adds to their emotional burden.

Additionally, minimizing or dismissing the person's feelings, such as saying "it's not a big deal" or "just relax," can make the person feel misunderstood and rejected. This can push them further into isolation and increase the emotional intensity of their anxiety. Remember, every person reacts differently to stress, and what might seem insignificant to you could feel overwhelming to them.

Supporting Someone with Anxiety

The best way to support someone who is experiencing anxiety is to listen without judgment. Show empathy, ask open-ended questions, and avoid offering unsolicited advice or quick fixes. A simple question like, "What makes you feel that way?" or "Can you tell me more about what's going on?" helps the person process their feelings and understand their emotions.

Sometimes, the best thing you can do is give them the space they need to express themselves. When a person feels heard, their psychological distress can lessen, potentially allowing anxiety to subside. It's important to recognize that the person needs to find their own solutions, and your role is to provide emotional support rather than offering advice unless asked.

Using Doubt to Counteract Catastrophic Thinking

One useful tool to help someone in an anxious state is introducing doubt. When someone is caught in the grip of anxiety, they often perceive the situation as worse than it really is. By gently encouraging them to question their assumptions and explore alternative possibilities, you help them break free from the cycle of catastrophic thinking, which involves assuming the worst possible outcome in a situation. Asking questions like, "What do you think could happen if you did nothing?" or "Is there another way to look at this?" can help the person regain a sense of control.

However, it’s important not to offer advice or solutions unless they specifically ask. The goal is to create space for the person to reconsider their situation and develop a more balanced perspective.

Finding Meaning and Acceptance

Two strategies that can help with anxiety are existential meaning-making and acceptance of uncertainty. The first, which Viktor Frankl advocated for, involves finding a sense of purpose or meaning, even in difficult circumstances. When a person has something to live for, the anxiety associated with external threats becomes less overwhelming.

The second strategy involves acceptance of potential negative outcomes. While this might sound counterintuitive, acknowledging the possibility of failure or defeat can sometimes ease the mind, as it allows the person to stop fighting a losing battle. Accepting that "it could happen" helps the individual move past the fear of the unknown and approach their situation with a clearer mind.

Conclusion: Overcoming Anxiety

Anxiety can feel all-encompassing, but it is not insurmountable. By understanding the root causes of anxiety and learning to manage the emotional and psychological responses to stress, it is possible to regain control. For those experiencing chronic anxiety, it is crucial to seek professional help, but for others, the support of friends and family, combined with the right coping mechanisms, can make a world of difference.

Remember, anxiety is not a weakness—it’s a natural response to stress. By practicing self-awareness, seeking support, and finding healthy outlets for emotions, you can move through anxious times with resilience and strength.