Anxiety and fear are closely related, but there’s an important difference. Fear is a reaction to an immediate, real threat, while anxiety is the response to a perceived threat — something that might or might not happen in the future.
Anxiety is a natural bodily response to potential danger, preparing us to fight, flee, or freeze in stressful situations. In rare cases, people may even faint, but today’s focus is on the most common responses to anxiety. This “Fight/Flight/Freeze” response was crucial for our ancestors’ survival, enabling them to react swiftly to dangers in their environment — a survival instinct that has been passed down to us.
When anxiety strikes, it’s like a smoke alarm going off. Just as a smoke alarm alerts us to a fire, anxiety signals that something feels dangerous or overwhelming. However, much like a smoke alarm might sound when you burn toast, anxiety can sometimes be triggered in situations that don’t actually pose a real threat. It’s important to recognise that anxiety is trying to help by keeping you alert, though it doesn’t always indicate real danger.
Physical Signs of Anxiety
- Increased Heart Rate: A racing or pounding heart, especially in stressful situations.
- Shortness of Breath: Difficulty breathing or feeling like you can’t get enough air.
- Sweating: Excessive sweating, even when you’re not physically active or in a hot environment.
- Muscle Tension: Feeling physically tense, particularly in the shoulders, neck, or jaw.
- Headaches: Tension headaches or migraines caused by stress and anxiety.
- Fatigue: Feeling exhausted, even after a full night’s sleep, often due to constant worry.
- Stomach Issues: Experiencing nausea, a “knot” in the stomach, or digestive issues such as diarrhea or constipation.
My Anxiety
Anxiety is a part of everyone — it’s a function of the body and mind connection and does not define you as an individual. It can stop us from doing things that, while not life-threatening, we perceive as dangerous. This might occur in social situations, during public speaking, or when we over-worry about various matters, leading to generalised anxiety.
Your anxiety is trying to protect you by avoiding situations that have previously felt uncomfortable. Remember to appreciate its intent to keep you safe, but with the right tools and strategies, don’t be afraid to challenge it.
“The comfort zone is beautiful, but nothing ever grows there.” – Unknown
What Can Help?
Recognise Anxiety as a Protective Force: When anxiety arises, try to see it as an attempt to safeguard you rather than as a threat. Remind yourself, “I understand you’re trying to protect me, but I am capable of handling this. I’m ready to move forward and embrace this challenge.” This shift in mindset can help move you from a place of fear to one of self-compassion.
A Useful Exercise
Box Breathing Exercise for Anxiety
Breathing exercises can be highly effective in managing anxiety and promoting relaxation. One popular technique is called “Box Breathing.” Here’s how to practise it:
- Inhale: Breathe in slowly through your nose for a count of 4 seconds.
- Hold: Hold your breath for 4 seconds.
- Exhale: Slowly exhale through your mouth for 4 seconds.
- Hold: Pause and hold your breath again for 4 seconds.
If you’re experiencing anxiety and need further assistance, we’re here to help. Call Mind Up on 03 9327 2769 to connect with one of our clinicians today for support.