Understanding Anxiety: Types, Symptoms, and Strategies for Management

Anxiety has become an integral part of modern life. Constant stress, uncertainty, and information overload — all of this makes us feel worry, fear, and sometimes panic. But how can we distinguish natural anxiety from pathological anxiety? And most importantly — how can we learn to manage this state, even when the situation seems hopeless?

Anxiety vs. Anxiety Disorder: What’s the Difference?

Anxiety is the body’s natural response to a potential threat. It mobilizes resources, helping us act in stressful situations, such as before an important presentation or in a moment of danger. However, when anxiety becomes chronic, turning into a "background" of daily life, it becomes an anxiety disorder. Anxiety disorder is a persistent personality trait where a person tends to overestimate risks and experience fear even in safe situations. As psychoanalyst Stanislav Raevsky notes, this condition is often linked to irrational fears with no real basis.

Anxiety Disorders: Types and Symptoms

Experts identify several forms of anxiety disorders:

1. Generalized Anxiety Disorder (GAD) — constant worry about work, health, finances, even when there are no obvious reasons.
2. Adjustment Disorder — stress caused by sudden changes (moving, changing jobs).
3. Panic Disorder — accompanied by sudden panic attacks, fear of death or losing control.
4. Social Anxiety — fear of public situations, being judged by others.

Physical Symptoms of Anxiety:

• Rapid heartbeat;
• Dizziness, sweating;
• Sleep and digestive issues;
• Muscle tension.

Emotional Markers:

• Feelings of hopelessness;
• Irritability;
• Intrusive "What if…" thoughts.

According to WHO, around 4% of the global population suffers from anxiety disorders, and many cases remain undiagnosed.

Why Does Anxiety Become Chronic?

1. Genetics: A predisposition to anxiety can be inherited.
2. Environment: Constant stress, traumatic events, societal pressure.
3. Information Noise: News, social media, and negative content amplify the sense of threat. As Raevsky emphasizes, media often exploit anxiety, forcing the brain to focus on dangers.
4. Perfectionism and Hypercontrol: Attempts to control everything lead to emotional burnout.

"Anxiety is useless to drive away. If you close the door, it will come in through the window — in dreams or physical symptoms," says the psychoanalyst.

How to Cope with Anxiety: Expert Strategies

1. Accept Anxiety, Don’t Deny It

Trying to suppress emotions only intensifies them. Instead, allow yourself to consider the worst-case scenario. For example:

• "What if I lose my job?" → "Could I find a new one? What resources do I have?". This method, known as "decatastrophizing," helps reduce fear intensity.

2. Breathing Practices

Breathing is the key to regulating the autonomic nervous system. Try:

• 4-7-8 Technique: Inhale for 4 counts → hold for 7 → exhale for 8.
• Resonance Breathing: Equal inhales and exhales (5 seconds each) to synchronize heart and brain.

3. Physical Activity

Exercise reduces cortisol and boosts endorphins. Even a 30-minute walk or yoga can shift focus from anxious thoughts.

4. Reframing Thoughts

• Antidote Questions: "What evidence supports this thought?" "What can I do right now?"
• Writing Practices: Write down anxieties, then analyze their realism.

5. Information Hygiene

Limit social media and news consumption. Allocate 10-15 minutes daily for news, using trusted sources.

6. "Worry Time"

Set aside 20 minutes a day to consciously "worry." Redirect thoughts otherwise: "I’ll think about this at 6 PM."

When to Seek Professional Help?

Anxiety requires professional intervention if:

• It interferes with work, relationships, or daily tasks;
• It includes panic attacks;
• It leads to insomnia or depression.

Psychotherapists often combine Cognitive Behavioral Therapy (CBT) with medication (antidepressants, anxiolytics). CBT teaches how to recognize irrational thoughts and replace them with realistic ones.

Conclusion: Anxiety as an Ally

Anxiety is not an enemy — it’s a signal that something needs attention. Instead of fighting it, try to "befriend" it: understand its causes, learn self-regulation techniques, and don’t hesitate to seek help. As Jill Weber writes in *Be Spok*: "Accepting anxiety doesn’t make it stronger. On the contrary, it’s the first step toward freedom." P.S. Remember: Even in the toughest situations, there are resources for recovery. Sometimes, all it takes is a deep breath.