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Fear isn't just in our minds; it clearly happens through our bodies. It is triggered in both humans and animals. In response, we go into a fight, flight, or freeze mode.
When the fight-or-flight mode is activated, our body and mind become completely ready to react to any danger. It's like our body's alarm system goes off, which is ready to fully mobilize us. On the other hand, the mechanism of our body in the freeze mode is different.
Anxiety is caused by worrying about a potential future incident. We can say that our sympathetic nervous system responds to it in a similar way to fear. However, there are some differences between fear and anxiety.
In a fear response, our body reacts automatically. We cannot control it. In contrast, anxiety is when our body reacts to the thought of a potential future threat. This causes us to feel nervous, restless, and tense.
As soon as we perceive an external threat, a part of our brain called the amygdala—which is designed by nature for fear responses—immediately activates a response. This can be in the form of fight, flight, or freeze.
If the threat is not immediate but is uncertain or related to the future, then our anxiety is triggered. This shows up in our behavior and lasts for a longer time (it's prolonged). Another part of the brain, called the hippocampus, then gets involved. It encodes memories about what is safe for us and what is a high-risk environment. It regulates the response based on the evidence it has.
If it is an immediate fear, an automatic response will be generated from our body. We will go into a behavioral response of freeze, fight, or flight. Our heart rate will increase, we will start sweating, and basically, our cortisol (a chemical) will be triggered.
If it is an uncertain fear or future anxiety, we will see similar bodily behaviors. However, we will also see some additional behaviors, such as trouble sleeping and an inability to focus, and we will feel anxious.
Now, the question arises: what are the reasons that trigger fear or anxiety?
Fear can have many causes. It can be triggered when our environment feels unsafe or when there is conflict in our family relationships.
Similarly, anxiety can also have many causes, including
When we place ourselves in a position that is low in the social hierarchy.
Family conflict or relationship problems.
Financial insecurity is a very big reason for triggering anxiety.
Associating with unpleasant events from our childhood.
Societies with high competition tend to have more anxiety.
Loneliness or a lack of social support is also a major cause of anxiety.
Effects of fear and anxiety
On an individual level, fear and anxiety can lead to heart disease, weaken our immunity, and greatly disturb our sleep. Additionally, we cannot focus on any work, our decision-making is affected, and we may develop memory problems.
Socially, fear and anxiety severely affect our relationships. We face difficulties in communication, which leads us to avoid meeting and interacting with people, and we can become isolated. If we constantly live in fear and anxiety, it changes the entire function of our brain and body, which negatively impacts our relationships and our role in the community.
If this is such a big problem for our society and every individual, how should we manage it?
Sometimes, feeling fear and anxiety is very normal because it is necessary for managing our tasks and preparing us for any stress or danger in advance. Anxiety can motivate us and help us complete our work ahead of time.
However, if this same fear and anxiety continues long-term, it becomes very important to manage it for our mental and physical health.
The first step to solving any problem is to accept that the problem exists. This makes it easier to solve. Similarly, we must first recognize our own condition—whether we are feeling anxiety or fear at a given moment.
Mindfulness and breathing techniques are methods through which we can quickly and easily reset our brain and body. This involves focusing on our breathing and bodily sensations. We can practice this by simply noticing our feelings, what is changing in our body, and how we are responding.
To manage fear, one method is to learn to face your fears. Additionally, daily exercise and walking can be very helpful for relief from fear and anxiety.
