Anxiety—Sometimes Helpful, Sometimes Not

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ANXIETY

Sometimes Helpful, Sometimes Not

by Elizabeth H. Winston, PhD

COVID has been a long haul, and we don’t know when it will end. Feelings of anger, exhaustion, stress, sadness, grief, and restlessness abound. Many of us are languishing with frequent or constant anxiety, nervousness, and tension.

Acute anxiety can manifest physically as a racing heart; quick, shallow breathing; and heightened or overwhelming of the senses. Prolonged anxiety can be felt in our bodies as an ache or butterflies in the stomach; headaches; muscle tension in our backs, necks and shoulders; and clenched or grinding teeth. Mentally, anxiety can show up as obsessive thinking; worrying; nervousness; and even magical thinking, such as “If I do this thing, I can prevent this other bad thing from happening.”

Anxiety exists for a reason, and it does have benefits. The anxiety response, a physiological fight or flight response, alerts us to danger. If we are actually in physical danger, an increased heart rate, shallow breathing, and blood rushing to our arms and legs could be helpful in preparing us to fight or run away. The release of stress hormones, such as cortisol and adrenaline, can help prepare for handling a threat. Similarly, the stress response can help cope with psychological danger, such as when you are in conflict with a family member or co-worker or when you are an outsider amongst an in-group. The right amount of anxious arousal can help you be prepared and on your toes; however, too much can overwhelm you and make it hard to think or plan.

The notion of an ideal amount of anxiety is known as the Yerkes-Dodson law. A moderate amount of stress or anxiety sets us up to perform well, think clearly, and make good decisions. If we have too little anxiety, we may not have enough energy and focus to perform well. In contrast, if we are overwhelmed with anxiety, we could shut down, have an angry outburst, choke under pressure, or make a poor decision with a negative outcome.

I encourage my clients to pay attention to their anxiety when it’s telling them to attend to an important task or decision. Whatever they have control over, they should attend to and make decisions about. When it comes to COVID, we should attend to the anxiety that alerts us that we are in potential danger and respond to what we do have control over. Masking, vaccinating, and testing frequently are some actions we can take to protect ourselves and our loved ones, reducing our anxiety.

Anxiety about potential new variants, whether others will get vaccinated, and how long our lives will be impacted by COVID are things we have much less control over. When we become overwhelmed with these worries, we may respond by fighting (yelling or attacking), fleeing (withdrawing or avoiding), or freezing (shutting down or sleeping). I encourage my clients to attempt anxiety reduction strategies to manage these worries. Strategies, such as distraction, doing something pleasurable, going for a walk, or talking to a friend, can reduce stress and anxiety.

Anxiety is part of being human.

It alerts us to danger, harnesses our resources, helps us perform well in tasks, and encourages us to seek comfort and support from others.

free life. This wish will be disappointed over and over again. Anxiety is part of being human. It alerts us to danger, harnesses our resources, helps us perform well in tasks, and encourages us to seek comfort and support from others. Anxiety is a part of life. Learn to live with it and, someday, maybe even embrace it.

time, others have experienced great loss. Some have lost a previous state of good health; others have lost a loved one who died from or during COVID. Many have lost a sense of security that the world will be good and just. Others have always experienced the world this way as a result of being marginalized and are grappling with the rest of their community’s more recent awareness of this suffering. Despite these differences in experience, there are ways of healing and soothing that are common across humanity.

The chronic nature of the stress we have been under means it’s essential to address the toll this can take on our bodies and our minds. We should eat foods that soothe our bodies, move frequently and consistently, and attend to the signals our body sends us. Avoiding alcohol, which provides temporary relief from anxiety but then leads to increased anxiety when it wears off, is advisable. Alcohol can also disrupt healthy sleep cycles, which are essential during times of stress. Responding to the psychological toll of chronic stress means resting and relaxing, having fun, connecting with others, and learning to get more control over our thoughts. Expressing gratitude to our mental and physical healthcare providers, childcare providers, teachers, food workers, delivery drivers, and professional cleaners can provide a boost.

Experiencing nature is a salve for body and mind. Exploring familiar as well as new outdoor spaces is advisable. I have been recommending that my clients check out different parks or go for walks in neighborhoods other than their own. Try forest bathing; look at the stars and moon at night; bird watch; hug a tree for several minutes; observe animals build their homes, gather food, and play. This is all in the service of discovering new pleasurable stimulation for your senses and finding calm.

When anxiety becomes too much to handle on your own or with support from friends and family, it may be time to seek professional help. A mental health professional can provide support, teach strategies for managing anxiety symptoms, and address previous stressors or traumas that could be impacting your anxiety response now. Medication prescribed by a psychiatrist or primary care provider can help reduce anxious symptoms and make therapy even more effective.

Some of us have an unrealistic expectation or desire to live an anxietyElizabeth H. Winston, PhD, is a licensed Madison psychologist who provides individual psychotherapy and psychological assessment as well as consultation to businesses and organizations. Find her at shorewoodpsychology.com and consultingcollaborative.org.

Elizabeth H. Winston, PhD

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