Anxiety is an emotion in itself. It is an eminently experiential, future-oriented and self-centered affective state. As such, it serves an evolutionary, social and communicative function, as well as helping us make decisions.
In fact, anxiety can sometimes be adaptive, triggering anticipatory problem-solving thoughts. However, it can also consume attentional resources and lead to feelings of helplessness and withdrawal. One way or another, it doesn’t usually come alone.
Emotions related to anxiety that reinforce it
Anxiety is a state of diffuse excitement that follows the perception of a real or imaginary threat. It is therefore based on two fundamental emotions: fear and aversion.
Fear, the driving force of anxiety
Fear and anxiety are not the same thing, but they are intertwined. When we think that something bad might happen to us, we can react with anxiety. This relationship is clearly seen in phobias, a disorder characterized by the fear of an object or situation that does not actually represent a serious threat. In these cases, fear and anxiety feed off each other.
In fact, it is precisely because of fear that anxiety causes physical symptoms such as sweating, tachycardia, rapid breathing and muscle tension.
Anxiety attacks are another expression of this deep relationship, as they are often triggered by the “fear of fear.” When fear becomes diffuse and the feared object does not really represent a danger, this fear takes on a maladaptive character and, instead of protecting us, it tends to transform into an anxiety that haunts us at all times.
Therefore, when fear is unreal or becomes too “abstract,” it triggers a vicious circle that leads to anxiety. It is as if the brain, in its attempt to protect us, ends up generating a continuous alarm that makes us live in a constant “survival mode.”
The “fear of fear” creates a disconnection between our body and reality, plunging us into a state of alarm in the face of a non-existent danger. This type of anxiety can become so intrusive that it affects our decisions, limiting our lives and generating the feeling of being trapped in a state of permanent uncertainty.
Aversion, the food that feeds anxiety
Aversion is another emotion related to anxiety. It is a feeling of rejection or dislike that we feel towards something or someone, so our first reaction is to move away and avoid it. Like the rest of the emotions, this repulsion is useful because it encourages us to distance ourselves from situations that could harm us. In a certain way, it tells us what is incompatible with us – either physically or emotionally.
However, aversion can also become maladaptive, especially when it becomes more generalized than necessary. In such cases, instead of moving away only from what could actually harm us, aversion is projected toward any situation that we cannot fully control or anticipate.
When associated with anxiety, it leads to an intense and generalized avoidance response. This dynamic generates a negative spiral: the more we try to avoid what generates that aversion, the more we feed the fear and the more the anxiety intensifies.
Although avoidance initially reduces anxiety because it allows us not to have to deal directly with the triggering situation, in the long run it makes us unable to get used to the anxiety-provoking sensations in order to understand that the stimulus may be unpleasant, but it is harmless.
From a physiological point of view, the aversive component of anxiety is precisely what causes symptoms such as nausea, dizziness, tremors and the feeling of fainting or having a lump in the throat.
The more understanding, the less tension
Fear, aversion and anxiety form a complex, self-reinforcing triangle. Understanding the origin of anxiety-related emotions is the first step to dealing with them in a more adaptive way, which involves taking note of their existence, without letting ourselves be carried away by panic.
The goal is not to eliminate them, but to recognize them as survival tools that also need to be adjusted according to the circumstances. Understanding how they work psychologically will open a window to self-knowledge to help us regulate them in the best possible way. In this way, we will be able to recognize to what extent these responses are natural and convenient, but also when they become maladaptive and limit us.
References:
Yu, Q. et al. (2018) The effect of anxiety on emotional recognition: evidence from an ERP study. Sci Rep; 8: 16146.
Amstadter, A. B. (2009) Emotion Regulation and Anxiety Disorders. J Anxiety Disord; 22(2): 211–221.
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