What is the Function of Anxiety

What is the Function of Anxiety?

“Sometimes letting things go is an act of far greater power than defending or hanging on.”

This quote by Eckhart Tolle illustrates how releasing control can be an empowering feat that displays mental and emotional strength. As we look forward to the new year ahead, many people start to plan goals, set intentions, and visualize exactly what they want the next year to look like. It can be useful to create SMART goals and engage in intention-setting; nevertheless, everything doesn’t always turn out as planned. How do we learn to cope with unexpected challenges such as grief and loss, disappointment, or feeling out of control while still allowing ourselves to experience excitement and optimism for what’s to come?

Function of Anxiety

Just like every other emotion, anxiety serves a purpose and provides a function. Anxiety is tied to the future. We anticipate what’s ahead and try to prepare for possible problems or even attempt to prevent the worst from happening. However, developing a cope ahead plan is only helpful to a certain extent. Sometimes our anxiety extends beyond its function to things outside of our control.

Imagine you are preparing for a camping trip. You might pack flashlights with extra batteries, additional food and water just in case your supply runs low, protective gear depending on potential weather conditions, and a first aid kit as well as other essentials to keep you safe so you can focus on enjoying your time. You might also let those close to you know where you will be and when to expect to hear from you next. This function of anxiety allows us to anticipate future needs that may arise within reason so we can prepare for possible problem solving ahead of time. Issues like loss of cell service, injury, a flat tire, hazardous weather, and animals are all realistic problems that we can expect to confront when on a camping trip and exposed to the elements.

When anxiety goes into overdrive, however, reasonable preparation never feels like enough. In fact, no amount of preparation will ever feel like enough. Anxiety can become so powerful that it instills a sense of dread and worry about the trip, prevents you from being present enough to enjoy the trip, and can even create a barrier to having the camping experience at all. Healthy anxiety function gives you the ability to think ahead to prevent or minimize the chance of experiencing a dangerous situation while still allowing yourself to be in the moment because you can trust that you’ve prepared enough to be able to navigate any challenges that may occur.

Now think of everything that exists outside of your control. The weather, the behavior of other people, how others perceive you, election results, and generally the outcome of most external things. All we truly have control of is our own behaviors, choices, and responses. In fact, even our own initial thoughts and feelings exist outside of our control.

Exercises for Releasing Control

In order to practice letting go of or releasing control, we can engage in helpful mindfulness exercises. For example, we can focus on what is within our control by making empowered, values-based decisions like setting boundaries in relationships, exercising our right to vote, and standing up for what we believe in. We can also practice radical acceptance of what exists outside of our control by acknowledging that acceptance means acknowledgement of the reality of a situation rather than giving up our own sense of individual power and responsibility. Try to unhook from unhelpful thoughts using cognitive defusion techniques such as the Leaves on a Stream meditation. The Leaves on a Stream exercise involves visualizing each thought as if it is a leaf floating down a stream and briefly observing it before allowing it to pass by without trying to hold onto it or get rid of it. Another exercise is one of containment, which looks like using a container of some kind – real or imaginary – to contain distressing thoughts and feelings. Individuals can utilize visualization or tangible techniques like creating art or writing to put in the container. This allows the participant to have intentional time focused on sitting with difficult thoughts and feelings while also not being consumed by these challenges. The individual can feel empowered to return to these thoughts and feelings whenever they feel the need, knowing they are not ignoring or bottling them up. Lastly, a letting go ritual utilizing art creation and then purposeful destruction through burning, scribbling, or tearing can be simultaneously cathartic and symbolic.

If you or someone you know is experiencing challenges with letting go or releasing control over external problems, consider reaching out to a mental health therapist who can facilitate these activities, provide additional support and resources, and help you understand the root of the need for control such as a false sense of security. Regardless of how the inability to let go manifests for you, you are not alone and help is available. Contact Embrace Therapy today!

Next
Moving through Grief in the Holiday Season