When the Stakes are High: Understanding Anxiety as a Natural Response to Disaster
Anxiety can be a pretty misunderstood emotion with a bad rap sheet. We often talk about it in terms of perceived threats – those modern day worries that bounce around our brains, like whether a friend is upset with us or if we aced that presentation. It's so easy to see anxiety as the enemy, a feeling that doesn’t serve us and therefore needs to be extinguished altogether. But what happens when the threat is real, when our anxiety is a natural response to a genuinely dangerous situation?
In these moments, anxiety isn't the villain; it's a vital survival mechanism. It's the alarm bell that signals danger, the energy boost that prepares us to act, and the focus that helps us navigate a crisis. We need anxiety to help get us to safety. If you're experiencing anxiety because of a real, life-threatening situation, this post offers strategies to care for your emotional well-being while honoring your experience and using your anxiety as a protective force and supportive emotion.
Anxiety + Life-Threatening Situations
Anxiety is deeply rooted in our survival instincts. It triggers our "fight or flight" response, flooding our bodies with hormones like adrenaline and cortisol. In situations like a medical emergency, a natural disaster, or a violent encounter, this anxiety is a natural and even necessary reaction.
But here’s the rough part: even when anxiety is appropriate to the situation, it can still feel incredibly overwhelming. Our minds might race with worst-case scenarios, or our bodies might remain on high alert long after the immediate danger has passed. This prolonged state of vigilance, while helpful in the short term, can lead to exhaustion and emotional distress, sometimes even contributing to the kind of chronic anxiety we experience with perceived threats.
The Impact of Ongoing Threat
Living with a constant sense of threat – whether it's due to a serious health diagnosis or living in an area prone to natural disasters – can take a serious toll on our mental and physical health. Chronic anxiety can manifest as:
Hypervigilance: Feeling constantly on edge, always anticipating the worst.
Sleep disturbances: Difficulty falling asleep, staying asleep, or feeling rested.
Concentration problems: Struggling to focus on daily tasks or maintain relationships.
Long-term health issues: Increased risk of high blood pressure, gastrointestinal problems, and weakened immunity.
Recognizing the impact of chronic anxiety due to ongoing threat is a critical first step towards cultivating a healthier relationship to your anxiety.
Coping Strategies for Real Crises
When anxiety arises from a genuine threat, it's vital to use strategies (aka “your toolbox”) that keep you grounded, focused, and resilient.
Grounding Techniques:
Anxiety often pulls us into the future, into the "what ifs." Grounding brings us back to the present. Try these:
Deep belly breathing: Inhale for four counts, hold for four, exhale for six.
The 5-4-3-2-1 technique: Name five things you can see, four you can touch, three you can hear, two you can smell, and one you can taste.
Physical movement: Even a short walk can release tension and bring clarity.
Mindful Action: Narrate your actions as you do them. For example, "I am pouring water into the watering can. I am watering the plants." This simple technique can anchor you in the present moment, even during everyday tasks.
Self-Compassion:
Be kind to yourself. Acknowledge that it's valid to feel anxious or even afraid. Your reaction is normal given the (abnormal) circumstances.
Healthy Distractions:
Intentionally shift your focus away from the immediate stressor as a form of healthy coping— these moments of temporary respite can make a real difference by replenishing your emotional reserves and fortifying your ability to navigate the hard stuff when you return to it. Binge watch a favorite show or find all the cute baby animal clips. Order or bake your favorite dessert. Facetime with your nephew to make silly faces. Give yourself permission to step away from the suffering, just for a little bit.
Seek Support:
Talk to someone you trust – a friend, family member, therapist, or crisis counselor. Sharing your feelings can provide comfort and perspective. During a crisis, community is one of the most protective measures you have to help reduce the risk of long-term negative outcomes such as depression and PTSD (Post Traumatic Stress Disorder).
Planning Ahead: Your Safety Net
One of the most powerful ways to manage anxiety during life-threatening situations is to have a plan. Knowing what to do in a crisis can provide a sense of control and reduce fear.
Consider these steps:
Identify your support network: Who can you contact in an emergency?
Know your escape routes: Whether it's evacuation plans for a natural disaster or the quickest route to the hospital, having a plan is reassuring.
Prepare essentials: Keep a go-bag, emergency kit, or list of important items readily available.
Planning doesn't eliminate anxiety, but it empowers you to respond effectively.
Repeat after me: “It’s okay for me to be prepared. Preparation helps me control what is controllable.”
Taking the Next Step: How Therapy Can Help
Yes, anxiety is a natural, crucial response to dangerous or life-threatening situations. But it can sometimes become overwhelming and disruptive– causing the chronic anxiety we discussed earlier that, when left unchecked, wreaks havoc on your daily functioning. Therapy can help you process your experiences, manage intense emotions, and build a robust toolbox full of healthy coping mechanisms so that you can navigate anxiety-provoking situations (life-threatening or not!) with greater resilience, clarity and self-compassion.
I'm Layne, a licensed therapist in California specializing in helping people navigate all types of anxiety, whether it's related to immediate crises or ongoing challenges. If you're struggling with anxiety and live in California, I'd be happy to offer support via online therapy. Book a free consultation call and let’s explore how we can work together.
Layne Baker, LMFT
As a licensed therapist in California, I help high achieving, overly-responsible perfectionists learn how to get crystal clear about their values, have confidence in their decisions, set boundaries with loved ones, trust their instincts and take care of themselves for REAL.
For online therapy support in Los Angeles, San Fransisco, and the greater California area, reach out today.
