“Anxiety is a common yet unwelcome emotion, one that most of us would prefer to avoid if given the choice.
To illustrate, Natasha Reynolds, a psychotherapist at Bloom Psychology & Wellness in Toronto, compares anxiety to a smoke alarm. In the same way that a smoke detector signals both real danger and false alarms, our brain’s threat detection system can react to perceived threats that are not truly dangerous, as explained by Reynolds.
When this mental “smoke alarm” frequently activates in response to non-threatening situations, it may indicate the need for support and the development of coping strategies to manage this stress response, Reynolds suggests. Additionally, specific common thought patterns and behaviors can trigger anxiety unnecessarily. Here are some examples:
- All-or-Nothing Thinking: This unhelpful thinking pattern involves viewing situations as either entirely positive or entirely negative, ignoring the nuances in between. For instance, assuming that making a minor error in an email means you are incompetent and that the recipient shares this view. In reality, mistakes are part of being human, and others may not even notice them.
- Avoidance: Contrary to popular belief, avoiding situations, places, or people that trigger anxiety can actually exacerbate anxiety over time. For instance, if you consistently avoid checking your credit card balance due to anxiety, the anxiety will only intensify over weeks or months. Avoidance perpetuates the anxiety cycle and reinforces the body’s anxious response.
Psychologists Jennifer Anders and Justine Grosso recommend a different approach. Instead of avoiding anxiety-inducing situations, they suggest gradually confronting them. For example, in the case of social anxiety, consider scheduling a one-on-one coffee date with a new friend or attending a party for a brief period. Embrace discomfort to align with your values, such as valuing friendship.
After facing such anxiety-provoking situations, it’s essential to take a moment to acknowledge your accomplishment. Remind yourself that you successfully navigated a challenging experience, reinforcing your ability to handle similar situations in the future.”