Functional vs Dysfunctional Anxiety

Why do we have anxiety?

Anxiety is a common emotion that we as humans are hardwired to experience. Anxiety has played an important role in our evolution. Anxiety signals to us that something is about to happen or could happen subsequently sharpening our focus and energizing us to take action. A common misconception is that anxiety is a problem when actually it is an important emotional experience that we can use to our advantage. Although anxiety is often physically uncomfortable, it reminds us to prepare and alerts us to our needs or goals.

Once we understand the motivation of our anxiety, we can take the necessary measures to attend its source and resolve the discomfort apprehension or worry induces. Think of the nervous energy you get about an upcoming exam or class presentation. This anxiety is alerting us that we need to prepare by studying or practicing our talking points. Without this warning signal we might not be as motivated to attend to our academic needs and find ourselves falling short of our future goals. It is important to note that anxiety is most often related to the future. Although our control over the future is limited, when we are attuned to our anxiety, we are able to connect behavior in the present may affect our future or increase the probability of a favorable outcome. For example, I cannot control what my professor quizzes me on, but I can control if I start studying the week before the exam or the night before the exam.

When anxiety becomes dysfunctional 

So when does our anxiety cross the threshold from helpful to inhibiting? Anxiety becomes dysfunctional when we are unable to listen to it or make use of it. Anxiety alerts us to pay attention to something that matters to us but when we struggle with interpreting our anxiety accurately, we struggle in responding to it effectively. Not understanding the motivation or function of our anxiety can quickly leave us feeling overwhelmed with stress or helpless in coping. Overwhelming anxiety creates paralysis rather than action. For example, when we get stuck in a negative loop of thoughts that reflect our worries we struggle to problem-solve or effectively attend to our needs. For some of us who don’t know what to do with our anxiety we might turn to harmful behaviors that look like anything from substance use to vegging out in front of the tv for hours. When we are too overwhelmed by the physical experience of anxiety or worry congruent thoughts, we get consumed by this emotional state rather than utilize it to respond to our environment in a useful way.

According to the National Institute of Mental Health, approximately one-third of U.S. adults will be affected by an anxiety disorder in their lifetime but only half of these individuals will seek professional help.  Anxiety disorder distress is very difficult to work through without professional help. Studies have shown that individuals who participate in treatment experience noticeable improvement and relief. Therapy can be very supportive in increasing understanding of why anxiety is particularly difficult for you. Therapy can not only bring helpful insight on what your anxiety is trying to tell you but it can also provide support in developing skills that increase your effectiveness in responding to anxiety.

Recommended practices for improving anxiety

So how do we change or improve our relationship with anxiety? Here are some considerations for increasing our effectiveness in managing anxiety.

Mindfulness 

Mindfulness requires us to be present with our anxiety from a non-judgmental and accepting stance. When we approach our anxiety with curiosity rather than judgement or rejection, we are more likely to gain insight on what our anxiety is trying to communicate to us.

• Where do you feel anxiety in your body?
• How does your mind respond to the physical manifestation of anxiety?
• How do you feel towards your anxiety? What urges come with these feelings? Are they helpful?

Rethinking our thinking 

An important element of emotional regulation is our perspective. Once we have started building our mindfulness muscle, we can gain valuable insight in how our feelings influence our thoughts and vice versa. Observing and recognizing helpful vs unhelpful thoughts can play a key role in effectively navigating our emotional experiences. Common themes of anxiety congruent thinking are helplessness and hyperfocus on elements outside of our control. Anxiety can also present as repetitive thoughts that keeps us stuck in worry that interferes with problem-solving. If we can apply acceptance to elements outside of our control and become more familiar with attending to elements within our control, we establish a strong sense of competency and reduce our vulnerability to helplessness. Consider the following prompts when redirecting or reframing unhelpful thoughts.

• Am I catastrophizing? What is a fact vs what is a feeling?
• What can I control in the present?
• What is the narrative of my anxiety? Is this narrative true?

Distress tolerance

Because anxiety and our nervous system have such a strong relationship, we may have to address our bodies before we can get to a place of balance in our thoughts. If our anxiety starts to escalate to fear our fight or fight system is activated and we are vulnerable to decisions or actions that escalate distress rather than manage it. This is where implementing self-soothe techniques can be an important practice. Consider working with your therapist on the following distress tolerance practices.

• Deep breathing
• Cold exposure
• Paired muscle relaxation