Anxiety: A Guide to Control

Anxiety: A Guide to Control

Knowing What Anxiety Is And How To Manage It

Anxiety is a frequent and universal emotion that affects everyone. Economic deprivation and political oppression are not the only two groups of people that experience this sensation. As a result of the uncertainty, confusion, and stress that characterize life on all levels, from the international and political to the domestic and personal, anxiety is an unavoidable aspect of the human experience. A variety of factors contribute to people’s denial of their own personal anxiety, or at least the intensity of it (even to themselves), including a desire to avoid embarrassment, a sense of pride, a fear of rejection, the threat and unease of vulnerability, and so on; however, nearly everyone experiences anxiety to some degree. Its occurrence is both upsetting and debilitating for those who are affected. Its tenacity is a devastating factor. While daily life is marked by struggle, conflict, and pain, the anxiety-experience is an unavoidable byproduct of this environment.

Anxiety’s Origins and Characteristics

When you are anxious, you may experience symptoms such as concern, irritation, nervousness, or an overwhelming sense of unease. The mental tension is caused by either a sense of insecurity about the future or coming events, or a sense of helplessness in the face of one’s environment or current state of things. People who are attempting to live comfortably and survive in a safe environment experience anxiety as a natural feeling. Insecurities serve as a continual reminder of humankind’s terrible fragility and its complete inability to control its own fate.

Anxiety and fear are not synonymous ideas, despite the fact that they are closely connected. Fear is a psychological and emotional response to a sensation of being in danger, and it may be described quite specifically. Fear is essentially a survival strategy in the sense that it encourages individuals to protect themselves. Anxiety, on the other hand, is a warning indication that one’s ability to endure is eroding further. The expression “fear stretched out thin” has been used to describe anxiousness.

Not all anxiety is harmful; rather, only certain types of anxiety are harmful. Both secular and spiritual psychologists usually agree that mild anxiety may be beneficial to one’s productivity and performance when experienced on a regular basis. The ability to be alert is increased, motivation is stimulated, and focus is improved. In this way, one’s potential and abilities are more effectively utilized. It is possible that severe educational and socialization consequences will arise when anxiety is absent (as is typical of hardened criminal behavior); or when anxiety is overwhelming (as is typical of adolescent delinquency) (such as typifies sensitive children in a disruptive home).

The connection between pleasant and pernicious worry is analogous to the relationship between stress and dissatisfaction. A modest level of stress is necessary for achieving peak performance and achieving success. This is especially true for the athlete who is preparing to run a race or compete in a field event, as seen above. The threat to health, on the other hand, arises when an increase in stress is transformed into a state of distress. If you are a corporate leader who has rigorous daily targets to fill and unyielding deadlines to achieve, you may find yourself in this scenario. Inefficiency and atrophy are normal byproducts of the process. As a result, severe emotional problems begin to manifest themselves. The author of this paper is particularly interested in pernicious anxiety.

It may be beneficial to categorize anxiety into further categories. Debilitating anxiety may be divided into two categories: simple anxiety and neurotic anxiety. When faced with life’s demands and challenges, the majority of individuals suffer simple anxiety, which is a brief emotional strain. Neurotic anxiety is a form of emotional tension that has become a deeply established behavioural feature in a person’s character. In psychology, a neurosis is defined as a persistent emotional disturbance that affects the entire psyche. A few neuroses include, for example, obsessive-compulsive response, hysteria, phobias, hostility, neurasthenia, and persistent depression, to name a few examples. Untreated neurosis has the potential to progress to psychosis, however the onset of psychosis is often influenced by genetic and predispositional factors. Although this essay focuses largely on simple anxiety, a great deal of what is stated has equal relevance to neurotic anxiety. It is only the degree and severity of anxiety that change, not the nature of anxiety in the first place. A specific strategy is required for the therapy of neurotic anxiety since the anxiety has become ingrained in one’s behavior. It may also be necessary to treat issues of personality maladjustment. It is necessary to identify and analyze the causal causes and psychodynamics that underlie anxiety, which may include a thorough discussion and study of childhood events and domestic training. People who suffer from neurotic anxiety are more likely than not to require professional assistance.

Anxiety and Its Consequences

Anxiety has quite significant financial consequences. The consequences are significant and far-reaching. These consequences may be divided into three categories: the bodily, the psycho-emotional, and the social consequences. To begin, let us explore the bodily manifestations of worry. As a result of anxiety, people experience a wide range of physical symptoms. One particular expression of anxiety may be classified as psychosomatic symptoms, which include the typical unsettled stomach, heart palpitations, migraines, muscular cramps, and many other physiological aches and pains, among other things. Anxiety that is sustained or persistent causes in deterioration of physical health. Organic and functional diseases, ranging from dyspepsia to heart disease, are the long-term consequences of the aforementioned factors.

Severe psycho-emotional problems might develop as a result of excessive anxiety. Anxiety, at first, has a negative impact on performance by impairing reasoning abilities, dulling inventive thinking, and instilling an overall sense of despair. It is possible that feelings of confusion and despair would follow. Personality misalignments are an unavoidable occurrence.

Anxiety can also lead to strained social interactions and a delay in the formation of interpersonal relationships. Individuals who are extremely nervous may find it necessary to avoid social interaction, even with longtime acquaintances, in order to lower their anxiety levels. Social interaction has a tendency to elicit feelings of doubt, mistrust, and unease, prompting a natural reaction of social disengagement and alienation from the situation. Secure and peaceful living are interpreted as being the result of isolation and separation from others. This may have an adverse effect on the development of communication abilities and social etiquette. The ability to live independently is acquired by those who are extremely nervous.

Anxiety Has Several Root Causes

The psycho-dynamics that underpin anxiety are complicated to understand. Anxiety, according to some psychologists, is a vague and indirect sensation that has no identifiable source or underlying explanation. The validity of this assertion can undoubtedly be called into question. While there is always a cause-and-effect link with anxiety, the reason may be obscured or misconstrued in certain cases.

I believe that the true causes of anxiety are generally connected with certain mental states that are in a state of flux. There are generally three major fragile mental states that result in emotional problems, and they are as follows: The first of these is a feeling of guilt. It is inherently stressful to feel guilty since guilt is a psychological state of mind. Guilt is the feeling of having done something wrong and being held responsible for it. It is possible that the guilt is fake or true (imaginary or real, psychological or moral). No matter whatever scenario you choose, the mental experience and stress are the same. True or actual guilt arises from the violation or rejection of an authoritative or societally-established rule or set of laws. When someone takes another’s property, he or she may experience feelings of guilt. When we fail to meet the expectations or make the judgments of others, we experience false or fictitious shame, which is the opposite of what we really feel. For example, a child’s classmates may make fun of him because he has performed poorly on the team in which he participates, despite the fact that he has reached his full potential. He may then come to believe that he has let his pals down. As a result, he is filled with guilt. Due to the fact that the alleged violation does not entail moral responsibility, this guilt is seen to be “unjustified.” Depression, discouragement, loneliness, uncertainty, and despair are just a few of the secondary emotional states that might arise as a result of feeling guilty.

Guilt is a key component of several neuroses, including social anxiety and depression. The desire to please people, to earn their favor, or to be accepted by them is usually the driving force behind false guilt. Consequently, the person who is feeling guilty should ask himself or herself a series of questions, such as: What sort of guilt am I feeling right now? Is this a case of justifiable guilt? What is the underlying cause or explanation for the feeling of guilt? What is the most appropriate approach to look at the situation? It is appropriate to take moral action in order to address and remedy the situation if the guilt is ethically justifiable. If the guilt is (morally) unwarranted, then it should be recognised as such, judged as detrimental, if not immoral, and repudiated by the community as a whole.

Egoism is the second main unstable mental state that can cause anxiety to manifest itself. Egoism is characterized by an individual’s concern with himself and his own wants. Note that rage is a frequent feature of the egoistic frame of mind, which should not be overlooked. A person’s sense of superiority (arrogance) and inferiority (fear of being inferior) are the two essential aspects of egoism (inadequacy). One’s superior temperament leads him or her to pursue personal attention and to win the acclaim and appreciation of others with an obsessive intensity. His arrogance, extreme self-love, and craving for attention frequently lead to an insensitive, critical, and even cruel attitude on the part of others. His behavior has the potential to be explosive as well. As illustrations, a variety of examples from the realms of show business and professional sports might readily be provided. Hostility, jealousy, hate, bitterness, wrath, and envy are some of the secondary mental emotions associated with a superior temperament.


When it comes to people who suffer from worry, it appears that the inferior disposition is the more frequent of the two dimensions. A person with a weak disposition is forced to retreat from social situations and to feel frightened in the presence of others. This individual believes that he or she is undeserving of personal acknowledgment, let alone affection. He or she may even be lacking in self-esteem. Anyone who falls under this category believes that anything they do is either wrong or not good enough. This individual considers himself or herself to be a failure. A youngster who is constantly chastised by his authoritarian mother (for example, because of an inability to academically comprehend specific topics in a certain field) may develop a negative self-image and believe that he is dumb. As a result, he may become disinterested in academic pursuits entirely. He may finally lose all faith in himself, including his capacity to think.

Eventually, the person with a negative disposition comes to despise himself and comes to assume that others dislike him as well, which is incorrect. He or she is prone to being a perfectionist, which can lead to a life that is extremely unsatisfactory, unpleasant, and unhappy. Regardless matter how hard he or she tries, the individual will almost always fall short of the mark in the end. Depression, discouragement, emptiness, loneliness, insecurity, jealously, hate, and envy are just a few of the secondary mental emotions associated with a negative disposition.

Fear is the third main unstable mental state to be aware of. Not every fear is a threat to one’s health. Physical existence necessitates the use of instinctive fear. Obsessive-compulsive dread, often known as morbid fear, is defined by a slavish obsession with one’s own personal safety and well-being. An excessive amount of care about establishing (or preserving) an attractive public image, a recognized reputation, a high social standing, good health, family welfare, financial belongings, and so on, can result in morbid fear of the unknown or the unknown. When these particular things are given an inflated worth or importance, it is common for people to experience morbid dread. The underlying motivating assumption is that the acquisition of these items will offer a sense of security. The individual’s perception, on the other hand, has been skewed. As a result, the prospect of losing or damaging these items can be paralyzing, if not incapacitating, to the individual. Depression, insecurity, mistrust, panic, and other secondary mental states of fear are examples of secondary mental states of fear. Fear is also a necessary component of a number of neuroses, including hysteria, phobia, and paranoia, among others.

There are three primary tenuous mental states: guilt, egoism, and terror. These three major tenuous mental states can be either temporary or chronic in nature. If they are situational, their duration will be brief if they are dealt with in the proper manner. If they are persistent, professional counseling may be necessary in order to identify and investigate the circumstances that are contributing to them. When treating anxiety (and we will go into more detail about this momentarily), it is important to address and completely investigate the determinative mental state. The psychological tension is reduced as a result of the identification of its underlying cause (s). When attempting to determine the underlying cause(s) of anxiety, it is important to consider the antecedent perception(s) of any particular mental state. The exact mental state that is accountable for the resulting anxiety is determined by one’s view of the world. Depending on how an individual interprets a scenario or collection of circumstances, a matching mental state is elicited. For example, a person may detect after a business meeting that a colleague is gazing at him with a suspicious expression. It’s possible that the colleague’s facial expression is completely innocent and unconcerned. However, this individual, particularly if he is usually skeptical and sensitive, may regard this facial expression as hostile in nature. In response to such erroneous mental perception, the individual may feel guilty and rejected. He may then proceed to examine himself in great detail, thinking on his current connections and evaluating his previous acts and behaviors, among other things. If this erroneous thinking is allowed to continue, the individual may eventually become sad and worried.

As a result, anxiety must be handled in a secondary manner in most cases. For example, a person may be suffering from rejection syndrome at some point in their lives. It is possible that he will be always nervous as a result of the psychic conflict, fully ignorant that the worry is caused by this particular mental conflict. The patient must come to terms with the fact that there is a connection between his or her mental struggle and their worry. In addition, when it comes to mending emotional problems, an adjustment of perception or a reframing of interpretation is important to success. The process of adjusting one’s views, or reframing one’s interpretations, does not result in the hiding or denial of the truth of a situation, nor does it result in a subtle kind of self-delusion. Psychic reframing, also known as mental adjustment, simply allows for the attainment of the appropriate viewpoint, which in turn enables for adequate comprehension to take place. Understanding and practicing clear and right thinking should be the ultimate objective.

Anxiety Disorders and Their Treatment

There are several schools of thought about the treatment of anxiety, just as there are with the treatment of other emotional disorders. Various types of behavior modification are advocated by therapists, including relaxation training, thought-stopping, modeling, and behavior repetition. Despite the fact that these approaches may be somewhat effective, there is an evident flaw with behavior modification in that the perception(s) and mental state that cause the anxiety may not be the primary focus or concern in the therapy. Treatment must be largely cognitive in nature, rather than behavioural in nature. The behavioural manifestations are frequently subsequent and concurrent.

Some guidelines for dealing with anxiety have already been provided in the preceding section. Further explanations and recommendations are now being made available. A person’s mental condition has been demonstrated to be a contributing factor to anxiety. Because of this, anxiety management must begin with an examination and study of the mental state that is causing the worry. It goes without saying that one’s perspective and interpretation of the situation(s) that resulted in the mental state will be taken into account while taking this approach.

First and foremost, confrontation is addressing one’s own thoughts and beliefs. It consists of directing one’s attention inward on one’s own thoughts and examining them as objectively as one possibly can. It is attempting to discover the ideas that are associated with the anxiety that has been experienced. For example, a young pastor who is about to preach may get highly nervous in the days leading up to his sermon. It’s possible that this nervousness is more than just “stage fright.” Although his mental condition is frequently unintentionally acknowledged (as is often the case), he may be experiencing dread. He may be concerned about not being impressive, about being rejected, or about seeming inadequate. Confrontation is the act of being completely honest and bold with oneself in one’s mind.

In comparison to confrontation, analysis is a more complicated process. Essentially, it is the critical evaluation of one’s mental state with a goal to gaining a better understanding of its origin, rationale, and validity. For example, when experiencing anxiety, a person may become aware that he or she is harboring guilt. He should examine himself and determine why he is feeling guilty or what has caused him to feel guilty. It’s possible that he didn’t shake the hand of a fellow church member on Sunday or that he asked a pretty basic question in the economics class was the cause of his expulsion. He should next examine if it is appropriate for him to feel guilty, and whether he has truly done something wrong. In the first instance, it is possible that he did not have a genuine chance to shake the member’s hand and, as a result, should not be held responsible. In any case, he is under no obligation to shake the individual’s hand every Sunday.

When you shake hands with someone, it is a statement of spiritual connection, not just a religious obligation. For example, in the second scenario, he may have posed a question to which he did not know the answer in order to clarify a point or improve comprehension, and he should not be concerned with other people’s personal assessments in this situation. He appears to be interested in learning and growing. In both of the aforementioned instances, the individual should not be held responsible. Following that, he should consider what would have been the most appropriate approach to see and understand the event in the first place (i.e., the reasonable, objective way). In each of these instances, the accusation of guilt is unfounded and should be dismissed. His way of thinking is flawed. His mental condition is unethical and ethically reprehensible. For this reason, analysis entails an in-depth examination of the dynamics that underpin and shape one’s mental state in order to determine whether or not such a condition is proper. Some childhood experiences may have contributed to the development of this condition, making analysis difficult and possibly necessitating the need of professional assistance.

A mental posture (an objective one) might be assumed in order to rectify a teetering mental state that has occurred as a result of analysis. When someone faces his or her own thoughts and identifies the ideas that are associated with the anxiety that they are experiencing, he or she is more likely to discover the source of the mental state (if the anxiety is situational). As a result, it would be good for the sufferer to express his or her worries with a close friend or with a competent associate throughout this two-step process of confrontation and analysis. Communication that is open and honest is really healing.

Confrontation and analysis should be seen as a type of cognitive activity distinct from others, notably self-examination, and should be treated as such. This method allows for the establishment of an object-subject link between the anxiety patient and the anxiety itself (with its causative factors). Instead of being indistinguishable from the worry, or being “swept up” by it as it were, the sufferer is able to stand over and in opposition to it. This psycho-positioning technique in and of itself helps to disperse some of the force of the worry, but it also serves to activate a dispersing process. “The viewer” or “the observer” should be the suffering in this situation. This allows the sufferer to become emotionally detached from the experience itself, allowing him or her to construct a quasi-objective scenario in which to analyze the legitimacy and origin of his or her own worry, as well as to justify the situation that has brought about such anxiety.


This process of “objectivizing,” or transitioning from a subjective relationship with regard to the anxiety (and the event that caused it) to a quasi-objective one, is important for the effective treatment of anxiety disorders. Ignorance does nothing except perpetuate the illness, and it may even exacerbate it. The ability to comprehend oneself is at the heart of good mental health. To be truly stable, the building of self-adjustment must be built on the foundation of self-understanding. The emotional is secondary to the cognitive, which is the most important. Emotions are just a reflection or expression of one’s ideas and views. Emotions are not discrete and distinct entities to be considered. They are inextricably linked to one’s way of thinking and what one believes. As a result, the focus of treatment must be largely cognitive. Psychological disorders must be treated in a secondary manner, by addressing the individual’s cognitive state.

The stage of ‘transformation’ is therefore established once the stages of ‘confrontation’ and ‘analysis’ have been successfully completed. It is necessary to alter one’s thought patterns and attitudes in order to successfully overcome anxiety symptoms. Moreover, the ancient New Testament advice of St. Paul serves to underline the legitimacy and importance of this argument. He explains himself as follows: “At the end of the day, brethren, think about what is right and true and honest and just and pure and lovely and of good repute and, if there is anything worthy of praise, think about it. Practice the things you have learned and received, as well as the things you have heard and seen, in me, and the God of all peace will be with you ” (Phil 4:8,9).

This mental change, which is particularly important in the context of anxiety, also includes establishing the appropriate frame of mind. This frame of mind is distinguished by two distinct viewpoints. First and foremost, there must be a current point of view on the topics. Anxiety is sometimes triggered by the assumption of a future view that is fraught with ambiguity and doubt. One should concentrate on the difficulties and challenges of each given day, and avoid obsessively thinking about and worrying about the issues and challenges of future days (which does not discount the need for proper planning). One must discipline oneself in order to educate his mind to remain present-focused while also being cognizant of the future.

Second, one should make an effort to develop a more general point of view. It is necessary to study, analyze, and evaluate issues and occurrences in the context of the ‘global community’ and the ‘collective consciousness,’ rather than in isolation. Individuals who are narrow-minded and obsessively preoccupied with personal matters are more likely to experience anxiety. Excessive attention paid to life’s minutiae, combined with a failure to analyze them in the context of the bigger picture, resulting in a misunderstanding of what is truly valuable and significant in one’s life.

In addition to the previously mentioned strategies for managing anxiety, there are certain practical measures that may be taken in order to keep control over the condition of being anxious. First and foremost, adjustments must be done in the circumstance that is causing the worry (s). In the case of being worried about being on time to the office, the clock should be set 30 minutes earlier, for example, to accommodate this. Secondly, it is necessary to create a list of daily chores and obligations, preferably with the more stringent and demanding duties listed first, and then the less demanding duties listed last. One should only include items on the list that he or she feels can be completed that day. For the third point, there should be a daily plan that includes periodic breaks and recreation time slots. Even a quick walk in the fresh air may be energizing and rejuvenating. Fourth, it is necessary to get enough sleep each evening. A healthy body helps to a healthy mind in a number of ways. Fifth, a regimen of regular physical activity should be implemented. The importance of physical activity cannot be overstated. Stamina and stability are improved by exercise. A close friend or family member should be able to “speak out” his or her concerns and issues with the person in question. Another example is that candid and straightforward communication may be extremely healing. In the seventh, holidays should be taken on a regular basis, and they should be a total departure from the normal routine. Eighth, it is important to arrange frequent medical check-ups for everyone. In certain cases, anxiety has a medical or chemical foundation. Finally, one should develop the habit of listening to upbeat music on a regular basis. The appropriate type of music has a calming and therapeutic impact on the listener. The tenth point is to cultivate a strong network of friends. Learning to socialize provides both psychological and monetary incentives and benefits. One develops a sense of belonging as a result of this experience. In addition, a strong support network is essential for emotional well-being and survival. On the eleventh point, a recreational activity should be pursued. Positive and well-directed energy is released as a result of arousal and excitement. The twelfth point is that eating nutritiously and healthfully may assist to alleviate anxiety. As a complement to organic foods, vitamin B and D supplements, omega-3 fatty acids, and minerals such as calcium and magnesium should also be considered. Teas made from herbs, such as chamomile, may also be beneficial.



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