Hidden Anxiety: A Closer Look
We all feel nervous and anxious from time to time. But sometimes, hidden patterns of anxiety are impacting us without us recognizing it.
Ever find yourself exhausted for no apparent reason? Notice yourself at Chicago’s LGBT Pride parade worried about what others might think of you? Blow up at your kids while at the Lincoln Park Zoo or in Lakeview at a Cubs game? These could be indicators of hidden anxiety.
It’s common to assume that anxiety only comes about when there is an identifiable trigger or life event. But this is a faulty belief. While environmental factors (i.e., divorce, performance review, dates, unexpected expenses) can be catalysts for anxiety, there may also be many other causes.
For example, genetic factors may play a huge role in the experience of anxiety (Current research suggests that a third of the risk for Generalized Anxiety Disorder is genetic.). Brain abnormalities, including abnormalities in neurotransmitters serotonin and dopamine, as well as personality factors may also play roles. The complexity of the underlying causes of anxiety makes identifying hidden patterns of anxiety difficult.
Sweaty palms, trembling, racing thoughts, shortness of breath, rapid heartbeat are often identified as experiences of anxiety. But, other indicators of anxiety are less apparent. It’s helpful to be aware of common ways that anxiety disguises itself, so that you can appropriately address it. Some patterns of hidden anxiety are:
- Bowing out. Maybe the most common of all hidden anxiety patterns (especially for those with Social Anxiety Disorder) is avoidance. In order to not be exposed to the anxiety, it’s common to want to avoid situations altogether. This avoidance is often masked as “just not wanting to go.” Look for thoughts like, “I was only invited because they felt like they had to.” to sniff out this hidden anxiety pattern.
- Self-criticism. Our brains are wired to keep watch on ourselves. This evolution met the need to ensure that people behaved in ways that would be socially acceptable and ensure the highest probabilities of survival. Unfortunately, anxiety can turn this personal monitoring into a critical refrain. We may criticize our own abilities or our perceived shortcomings. The comparison trap can exacerbate these hidden anxieties as well.
- Being “out of it.” Anxiety can create the experience of dissociation from the present moment. Sometimes this dissociation is very subtle and experienced as being “out of it” or just “not all there.” Sometimes it even seems like your experience isn’t real. This is usually anxiety.
- Stuck in the past. Rumination on a past event can be an indicator of anxiety that the event will reoccur. Unfortunately, anxiety that the event will reoccur hides behind the memory of the event, itself. That’s right, your fixation with your ex may be anxiety that a future relationship will turn out the same way.
- Feeling unwell. Anxiety in your brain directs your body to react in specific ways. Physical experiences such as nausea, headaches, and insomnia can be hidden patterns of anxiety. For example, the brain redirects blood flow from the stomach to other areas of the body in order to prepare us for fight or flight. This can make your belly feel out of whack, either in pain or even nauseous. Likewise, muscle tension in the back and neck (as your anxious brain readies your body for action) can create headaches. Anxiety experienced as physical discomfort is especially common and tricky to identify in children and teens.
- Tiredness. If nothing has changed in your wellness, day-to-day, or sleep, but you suddenly begin to feel fatigued, hidden anxiety may be the culprit. Anxiety expends a lot of energy, both mentally and physically. If there aren’t other reasons to explain your tiredness, consider if anxiety is at play.
- Being over-controlling or indecisive. Anxiety creates the perception that one must have control. At times, this leads to attempts to make every decision (even decisions that aren’t yours to make). At other times, the anxious brain’s desire for control can lead to getting overwhelmed by the options, hung up on details, or attempting to achieve perfection. If you notice either of these patterns, especially in times of uncertainty, then suspect hidden anxiety.
- Brain fog or “going blank.” Anxiety is often related to problems concentrating. Consider how much harder it is to focus if you are simultaneously trying to identify all the possible threats of harm and ways to control them. This leads to problems with concentration as well as “brain fog,” and feeling like your mind has gone blank. Watch Family Feud and you’re likely to see someone “blank” as a result of anxiety.
- Irritability: When you are anxious, your brain has a lot of competing demands and needs. These demands make it hard to also regulate emotions, stay calm, and be patient with others. Check in with your anxiety if you notice yourself blowing up at others for insignificant things.
Some anxiety is normal, but when it gets in the way of living a satisfying life it must be identified and addressed. Too often, anxiety is hidden beyond our awareness. If we can identify the ways that it manifests, including the hidden patterns of anxiety, we can break the cycle. Consider mindfulness practice to improve your awareness and help you cope with anxiety when it arises.
Alternatively, a CBT therapist for anxiety can help you learn skills to slow your breathing, challenge underlying thoughts, and change your responses to anxiety. You aren’t alone. We can help so please reach out!
