Anxiety is an emotion characterized by an unpleasant state of inner turmoil and feelings of dread over anticipated events. It often feels like a constant, gnawing worry that something bad will happen, even if there's no immediate threat. Anxiety can manifest as muscular tension, restlessness, fatigue, and difficulty concentrating. According to Plutchik’s theory, anxiety is a form of fear with high arousal and negative valence, serving a protective function. On the Geneva Emotion Wheel, it has a strong negative valence (-0.7) and high arousal (0.7), indicating its intense and distressing nature.

Using Inner

Using Inner, you can track patterns in your anxiety by logging specific triggers and physical sensations. Pay attention to body signals like tightness in the chest or rapid breathing. Over time, this awareness can help you identify early signs of anxiety and develop regulation strategies, such as deep breathing exercises or mindfulness techniques.

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Common Triggers

→Upcoming important events (e.g., presentations, exams)
→Uncertain or high-pressure situations
→Perceived threats to safety or well-being
→Past traumatic experiences
→Social interactions with unfamiliar people
→Waiting for critical news (e.g., medical test results)

Physical Sensations

•Racing heart
•Sweaty palms
•Tightness in the chest
•Muscular tension
•Restlessness
•Difficulty concentrating

Working with This Emotion

Recognize

Anxiety can be recognized through physical sensations like a racing heart, sweaty palms, and tightness in the chest. You might also notice behavioral signs such as pacing, fidgeting, or avoiding certain situations. Facial expressions may include furrowed brows and tense muscles around the mouth.

Understand

Common causes of anxiety include upcoming events with uncertain outcomes, perceived threats to safety or well-being, and high-pressure situations. It can also be triggered by past experiences that have left you feeling vulnerable or insecure.

Label

To label anxiety accurately, focus on its anticipatory nature. Unlike fear, which is a response to an immediate threat, anxiety involves worry about future events. Distinguish it from similar emotions like stress (which is often more generalized) and panic (which is more intense and sudden).

Express

Healthy ways to express anxiety include talking to a trusted friend or therapist, engaging in physical activity like walking or yoga, and practicing relaxation techniques such as deep breathing or progressive muscle relaxation.

Regulate

Strategies to regulate anxiety include mindfulness meditation, cognitive-behavioral techniques (like challenging negative thoughts), and grounding exercises. Regular exercise, a balanced diet, and sufficient sleep can also help manage anxiety levels.

Practical Examples