Anxiety is a condition frequently expressed by my clients, intertwined with the rapidly increasing demands of modern life. As a psychologist, I observe that each individual’s experience of anxiety is unique; however, the common point is that the feeling of uncontrollable fear and worry significantly impacts life quality. So, why is anxiety so widespread? And how can individuals cope with it?
Anxiety primarily stems from uncertainties about the future. Our minds constantly produce “what if” scenarios. This situation heightens our threat perception, and in response, our bodies activate the fight or flight response. This reaction is evolutionarily designed to keep us alive; however, in today’s world, when this mechanism kicks in amid constant stimuli and rapid changes, it tends to overreact.
THE BIOLOGICAL BASIS OF ANXIETY
As a psychologist, I find it essential to first look at the biological aspects of anxiety. How our body perceives and responds to stress is determined by the complex structure of our nervous system. Particularly, a region of the brain called the amygdala is associated with threat perception. The amygdala plays a critical role in triggering emotions such as fear and anxiety. In cases of anxiety, the amygdala becomes overly active, causing individuals to feel threatened even in non-threatening situations.
These biological mechanisms are also related to genetic factors. Research indicates that anxiety is associated with genetic predispositions and that some individuals are more prone to react sensitively in stressful situations. However, genetic predisposition alone does not explain the development of anxiety; environmental factors, life events, and the individual’s coping mechanisms are also triggers for anxiety.
THOUGHT PATTERNS THAT FEED ANXIETY
One of the strongest feeders of anxiety is negative and distorted thought patterns. These patterns often lead individuals to formulate catastrophic scenarios about the future, to think that everything is spiraling out of control, and to feel a sense of inadequacy. When working with my clients, I often focus on recognizing and restructuring these automatic thought patterns. For example, a thought like “If I make a mistake during the presentation, everyone will think I am inadequate” can form the basis of anxiety. However, what’s important here is to assess how realistic this thought is. Making mistakes is human, and most of the time, people around us care much less about those mistakes. Questioning and reframing such thoughts is a critical step in managing anxiety.
METHODS FOR COPING WITH ANXIETY
Coping with anxiety is one of the most frequently asked questions by my clients. “How will I cope with these feelings?” is one of our fundamental points in the psychotherapy process. Here are some effective methods I use to help individuals reduce anxiety in their lives:
Mindfulness Techniques: Mindfulness means being aware of what one is experiencing in the present moment. Since anxiety often arises from focusing on the past or future, encouraging individuals to live in the present can help alleviate these feelings. Mindfulness meditation allows individuals to observe their thoughts and let them pass without getting caught up in them.
Cognitive Behavioral Therapy (CBT): CBT is a type of therapy that helps individuals identify their negative thoughts and replace them with more realistic and constructive ones. When working with clients, we identify the thoughts and beliefs that trigger anxiety. We then question these thoughts and restructure them.
Exercise and Physical Activity: One effective way to manage anxiety is through regular physical activity. Exercise leads to the release of endorphins, helping individuals feel better. It also reduces physical symptoms of anxiety by relieving bodily tension.