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The Mind's Invisible Chains

Blogger: LORAINEJD

Have you ever felt afraid of something without knowing exactly what it is? What if the fear is there, lingering, but its source remains a mystery?

Now, there's a difference between what we call 'fear' and 'anxiety.' One might also consider adding the term 'depression' into the mix. So, what's the difference? Let's explore.

First and foremost, I am no expert on these matters. What I share is simply based on what I've learned over time. I welcome corrections if you find any inaccuracies in my words.

According to research by the National Alliance on Mental Illness (2021)¹, signs of fear can manifest physically as:

- Rapid heartbeat

- Shortness of breath

- Sweating

- Trembling

- Chills

- Dry mouth

- Nausea

Additionally, the physical and psychological signs and symptoms of anxiety include:

- Feeling nervous, restless, or tense

- A sense of impending doom

- Increased heart rate

- Shortness of breath

- Sweating

- Dizziness

- Ear ringing

- Trouble concentrating

- Trouble sleeping

- Gastrointestinal (GI) distress

- Difficulty controlling worry or ruminating

- Urge to avoid anxiety-triggering situations

- Feeling insecure

As you can see, fear and anxiety share many similarities, which can make it difficult to distinguish between them.

As my psychology professor once explained, fear is being afraid of something you are certain about, while anxiety is the fear of something unknown—an unease without a clear source.

Let's have examples.

・❥・Situation 1. You are terrified because you fear the injection.

・❥・Situation 2. You planned to go to the beach today, but you worry that it might rain despite the sun shining brightly, which would mean your trip could be canceled.

In the first situation, fear is present. You're afraid of the injection, and you can clearly identify what causes your worry.

According to NAMI, our fear responses are automatic reactions.

In the second situation, anxiety is present. You're worried about a potential event, even though it may not actually happen. For instance, on the first day of school, you might feel anxious about introducing yourself to the class, with numerous 'what if' questions arising in your mind.

According to NAMI, anxiety can be confusing for our bodies, as it may stem from past or present experiences and influence our actions. Kirk (2013)² also notes that anxiety involves worrying about potential threats that have not yet occurred, or might never occur.

Depression is indeed more complex and serious than simply feeling down. It's important not to use the term lightly. To understand why, let's delve into the meaning of the word.

Depression is a mental health condition characterized by persistent feelings of hopelessness, sadness, and disinterest in various aspects of life. It can impact sleep, eating habits, and daily activities. According to the CDC (2023)³, you might consider yourself depressed if these feelings persist for two weeks or more.

If you're experiencing fear, that's perfectly normal. As mentioned earlier, fear is our body's natural response to a stimulus.

However, if you're feeling anxiety or depression, it's important to reach out to individuals you trust, such as family, friends, or others. Seeking professional advice from a counselor or therapist, psychiatrist, and psychologist can also be beneficial. They can help you manage and cope with these feelings.

Find ways to help your mind alleviate nervousness and sadness. Spend time with loved ones, engage in your hobbies, exercise regularly, maintain a consistent sleep schedule, and even try to smile, even if it feels forced.

Trick your brain into feeling better because, according to research, a smile can indeed boost your mood. Dr. Isha Gupta, a neurologist from IGEA Brain and Spine, explained in an article by DiGiulio (2017)⁴ that smiling triggers a chemical reaction in the brain, releasing hormones such as dopamine and serotonin.

"Dopamine increases our feelings of happiness, while serotonin release is linked to reduced stress. Low serotonin levels are associated with depression and aggression," Dr. Gupta stated. "Similarly, low dopamine levels are also connected to depression."

Don't give up! You're not alone on this journey. As I often remind myself, "No matter how many times you fall, just keep standing up. Each fall teaches you lessons, making you stronger and better for the future." Just take a deep breath and hold on.

I hope you found this blog helpful. Thank you for taking the time to read it.

References:

𓇢𓆸 ¹ Hendel, H. J. (2021). Anxiety and Fear: What's the Difference? National Alliance on Mental Illness. https://www.nami.org/anxiety-disorders/anxiety-and-fear-whats-the-difference/

𓇢𓆸 ² Kirk, N. V. (2023). Understanding fear, anxiety, and phobias. McLean Hospital.

𓇢𓆸 ³ Centers for Disease Control and Prevention. (2023). Sadness and depression. Centers for Disease Control and Prevention.

𓇢𓆸 ⁴ DiGiulio, S. (2017). Smiling can trick your brain into happiness and boost your health. 2017. BETTER by TODAY. https://www.nbcnews.com /better/health/smiling-can-trick-your-brain -happiness-boost-your-health-ncna822591