Anxiety is a multifaceted phenomenon that affects millions of people worldwide, both as a mental health disorder and as an everyday emotional experience. While it can be a normal response to stress, anxiety becomes problematic when it interferes with daily functioning. Modern life, with its emphasis on individual autonomy and constant uncertainty, has amplified anxiety in profound ways. Recognizing and addressing anxiety, both individually and collectively, is crucial for fostering healthier lives and societies.
What Is Anxiety?
Anxiety has become one of the most prevalent mental health concerns globally, with over 275 million people—approximately 4% of the global population—suffering from this disorders. According to the World Economic Forum, anxiety surpasses depression as the leading mental health issue today. Vulnerable populations, including youth, women, and individuals with pre-existing health conditions, have been particularly affected by this surge.
Understanding Anxiety as a Disorder
Anxiety disorders go beyond the typical stress and nervousness we all experience from time to time. These disorders significantly interfere with daily activities, affecting work, relationships, and personal wellbeing. This disorders are categorized into various types, such as:
Generalized Anxiety Disorder (GAD): Characterized by chronic, excessive worry.
Social Anxiety Disorder: Marked by intense fear of social situations.
Panic Disorder: Involves recurrent, unexpected panic attacks.
Phobia-related Disorders: These include specific fears, such as:
Agoraphobia: Fear of situations where escape may be difficult.
Claustrophobia: Fear of confined spaces.
Acrophobia: Fear of heights.
Each of these disorders can severely limit a person’s ability to function in daily life.
Anxiety as a Normal Human Experience
Beyond its clinical definitions, this is a natural and common emotional response to stress. It is a fundamental part of our body’s defense system, preparing us to face challenges by increasing vigilance and promoting proactive behavior. Everyday situations—such as job interviews, exams, or first dates—often trigger feelings of this, which can motivate us to prepare and perform better.
This is typically future-oriented, driven by anticipation of potential threats or challenges. While fear is a response to an immediate and identifiable threat, this is more generalized, often lacking a specific object or cause, making it harder to escape.
Cultural Influences on Anxiety
Cultural norms and societal expectations also play a significant role in how this is experienced and expressed. Some cultures may encourage individuals to openly express their anger, while others may promote its suppression to maintain cultural traditions. For example, in Søren Kierkegaard’s seminal work, The Concept of Anxiety (1844), this is explored within the context of Protestant culture and is seen as a mediator between fear and freedom. Kierkegaard links this to the human condition of making choices—an essential aspect of individual autonomy, but one that also exposes us to risks and uncertainties.
Modern scholars like Anthony Giddens (1991) further connect it with the nature of modernity, which is characterized by its future-oriented mindset. In this view, the unpredictability of the future creates a collective state of anxiety, as individuals are increasingly required to assess risks and navigate uncertainties in a rapidly changing world.
Self-Governance and Its Role in Anxiety
The emphasis on individual autonomy and self-governance in modern societies adds another layer to this. Sociologists such as Ulrich Beck (2005) and Michel Foucault (1977) highlight how the expectation for individuals to take full responsibility for their decisions—often in areas beyond their control—can heighten this. This psychological pressure is reinforced by educational systems, workplaces, political policies, and media, all of which encourage self-management and self-care in the face of uncertainty. While self-governance can foster independence, it also places a heavy burden on individuals, leading to increased emotional strain and anger.
As a result, the pandemic has served as a powerful example of how it can permeate all aspects of life—social, economic, and political—during times of crisis. It has forced individuals to confront uncertainties and reorganize their lives based on unpredictable factors, further highlighting the intricate relationship between anger, modernity, and autonomy.
Living with Anxiety
Anxiety can profoundly affect daily life, making even routine tasks feel overwhelming. When it leads to excessive worry, it can become so debilitating that getting out of bed, concentrating on simple tasks like washing dishes or going to the market, or attending a social event becomes a significant challenge. Everyday life, under the weight of anxiety, can feel unnecessarily stressful and exhausting.
How Anxiety Feels
Anxiety manifests differently for different individuals. Many of my clients describe the physical symptoms of this, which may include a racing heartbeat, hyperventilation, insomnia, nausea, sweating, and headaches. These physical reactions can be particularly overwhelming, especially when they trigger panic attacks. One client described her panic attack as an overwhelming fear that she wouldn’t be able to take her next breath, leaving her afraid to release the breath she had already taken. This intense psychological discomfort often accompanies the physical symptoms, creating a cycle of fear and panic that feels uncontrollable.
Other clients emphasize the psychological symptoms of anxiety, such as persistent worry, agitation, difficulty concentrating, and repetitive, intrusive thoughts. Anxiety can feel like constant, nagging worry about something vague and undefined, which leads to frustration, confusion, and even anger. This uncertainty about the source of their anxiety compounds their distress.
Loneliness and Anxiety
A recurring theme among my clients, regardless of their gender, age, or nationality, is loneliness. Whether it’s children and teenagers struggling with friendships, young adults dealing with failed relationships, or married couples experiencing difficulties with intimacy, loneliness is often intertwined with anxiety. Loneliness arises when our need for meaningful and fulfilling connections is unmet, which is why it is possible to feel lonely even when surrounded by others.
Despite living in an age of advanced social technology and widespread efforts to combat prejudice and promote human rights, many individuals feel increasingly isolated. Research indicates that loneliness is becoming more common, and ironically, social media—designed to connect us—can often exacerbate feelings of isolation and anxiety. Studies show that instead of alleviating loneliness, social media frequently intensifies these feelings.
Fear of Judgment and Social Anxiety
Another common experience among those with anxiety is the fear of being judged. Maggie (name anonymized), a client in her late twenties, exhibits severe social anxiety. She is fluent in several languages, holds a well-paid job, enjoys social outings with friends, and owns an apartment in central Tokyo. Despite her outward success, Maggie constantly worries about how others perceive her. She feels an ongoing pressure to maintain a certain social image, both in real life and on social media, to avoid the perception that she lacks friends.
This behavior is a hallmark of anxiety, where decisions are often driven by avoidance rather than genuine desire. People with anxiety frequently make choices based on what they fear, rather than what they truly want, leading to a life shaped by avoidance rather than fulfillment.
What Can We Do?
As discussed earlier, anxiety is not just a narrowly defined psychopathology. It is also a natural response to perceived risks, a day-to-day experience involving avoidance and denial, a culturally shaped reaction to discomfort, and a psychological response to the challenges of modernity. Recognizing the external factors that contribute to anxiety—whether it’s loneliness, societal pressures for self-management and autonomy, or unpredictability due to events like pandemics or natural disasters—allows us to set more realistic boundaries for our responsibilities and expectations. For example, while personal autonomy is important for making healthy decisions, some challenges, like the COVID-19 pandemic, are beyond individual control. Recognizing the limits of our autonomy and accepting our inherent vulnerabilities is not a sign of weakness, but rather a step toward embracing the complexities of reality and seeking external support when needed.
Understanding Our Attitude Toward Anxiety
A crucial step in managing anxiety is understanding our own attitude towards it. Many of us tend to view anxiety as a problem to be fought against, ignored, or hidden. However, anxiety is not the enemy. In fact, it serves as a mediating emotional state that helps us navigate psychological and physical responses to the unknown, making us more vigilant and attentive to potential risks to our well-being. The source of anxiety is not necessarily the external threat itself, but rather how we perceive and narrate that threat. Learning to build a healthier relationship with anxiety is one of the most constructive steps towards long-term regulation and management of this emotion.
Seeking Professional Help
If a clinical assessment reveals that your anxiety is severe, it may be time to seek professional assistance. Medications, such as antidepressants (SSRIs and SNRIs), Buspirone, and Benzodiazepines, can be prescribed by a medical professional to help manage it. However, psychotherapy—either on its own or in combination with medication—is highly effective in treating anxiety.
Cognitive Behavioral Therapy (CBT) is a widely used, short-term therapy that helps individuals identify dysfunctional thought patterns that contribute to anxiety. A CBT therapist works with you to develop specific skills that gradually help you resume activities and behaviors you may have avoided due to anger. One important aspect of CBT is Radical Acceptance (RA), a technique that encourages individuals to accept their reality, even when it is difficult or painful. Key steps of Radical Acceptance include:
- Detached Observance: Observing distressing thoughts without becoming attached to them.
- Reality Checking: Reminding yourself that your anger might be distorting your perception of reality.
- Causal Attribution: Identifying reasons behind your thoughts and emotions.
- Practice Acceptance: Embracing reality through self-talk, mindfulness, or relaxation techniques.
- Imagine and Confirm: Visualizing life after accepting reality and mentally rehearsing new behaviors.
- Attend and Validate: Acknowledging physical sensations and validating the emotional pain associated with the reality.
- Acknowledge Worth: Recognizing that life can still be meaningful despite challenges.
- Analysis: Weighing the pros and cons when resisting radical acceptance.
Humanistic Therapy is another therapeutic approach that can be highly effective in treating it. Humanistic therapy encompasses a range of modalities (e.g., person-centered therapy, existential therapy, gestalt therapy, logotherapy, narrative therapy, transactional analysis, and focusing therapy) that are based on the principles of humanism. In this approach, the therapist does not focus solely on diagnosing or problem-solving. Instead, they work as an equal partner with the client, focusing on personal growth and self-actualization.
In humanistic therapy, this is seen as an inevitable part of life, but one that can limit your potential. The goal is not to eliminate anxiety entirely but to help you connect with your inner strengths and potential, enabling you to live a meaningful life despite the presence of this. Humanistic therapists guide you in accepting life’s paradoxes, fostering the courage to make fulfilling choices even when faced with uncertainty.
Beyond Blue Anxiety Test
If you’re struggling with feelings of constant worry, stress, or unease, the Beyond Blue Anxiety Test can help you better understand your mental health. Designed as a simple, online tool, this test provides an initial assessment of your anger levels, helping you identify whether you might be experiencing symptoms of an anger disorder. The test is not meant to replace a professional diagnosis, but it can be an important first step in acknowledging anger and seeking the support you need.
Anxiety disorders, including Generalized anger Disorder, Social anger , and Panic Disorder, can significantly affect daily life. Symptoms like persistent worry, difficulty concentrating, physical discomfort, and avoidance behaviors can make everyday tasks feel overwhelming. By taking the Beyond Blue Anger Test, you can gain insights into your mental well-being and determine if professional help is necessary.
At Beyond Bleu, we emphasize the importance of early recognition and treatment for anxiety. The test is confidential, easy to complete, and designed to offer clarity. If the test suggests that anxiety may be impacting your life, resources are available to guide you toward the next steps, whether through self-care strategies or professional therapy.
Conclusion
Anxiety is a complex experience, influenced by both external factors and internal perceptions. It is not something to be fought against or suppressed, but rather something to be understood and managed in a healthy way. Whether through radical acceptance, Cognitive Behavioral Therapy, or humanistic approaches, professional support can help individuals build a better relationship with anger and move towards a more meaningful and fulfilling life. Living with anxiety can be a daily struggle, impacting both physical and psychological well-being. It is often accompanied by feelings of loneliness and fear of judgment, making life feel stressful and isolating. Recognizing the unique ways anger manifests is the first step toward finding meaningful support and solutions.
For more information and professional guidance on managing anger, visit Psychotherapy Japan.
