Overcoming Fear and Anxiety: Expert Tips & Solutions

Fear and anxiety are not simply words we throw around – they are very real, overwhelming experiences that can significantly impact our daily lives. Whether it’s the paralyzing dread of facing a specific phobia or the persistent worry that clouds our thoughts, these emotional and physiological responses can feel deeply isolating. But the truth is, we are not alone in this struggle. Millions of individuals worldwide grapple with fear and anxiety on a regular basis.

In this comprehensive guide, we’ll explore expert-backed strategies and solutions to help you reclaim your power over fear and anxiety. From understanding the science behind these emotional states to uncovering personal triggers and developing effective coping mechanisms, this article offers a roadmap to a more balanced, resilient, and joyful existence. Because you deserve to live without the constant burden of worry and dread weighing you down.

Key Takeaways

• Common fears include spiders, heights, needles, and small spaces.
• Strategies such as mindfulness, CBT, and deep breathing can help manage fear and anxiety.
• Lifestyle changes like a healthy diet, regular exercise, and improved sleep hygiene can reduce anxiety.
• Seeking professional support, whether through therapy or medication, can be a transformative step.
• Building a strong support network and developing healthy coping mechanisms are crucial for long-term success.

Understanding Fear and Anxiety

Fear and anxiety are two closely related emotions that we all experience at times. While they may feel similar, it’s important to understand the key differences between them. Fear is a strong emotion triggered by an immediate, identifiable threat, setting off the body’s fight-or-flight response. Anxiety, on the other hand, arises in response to perceived future threats or “what ifs,” and can be chronic and long-lasting compared to fear.

Definitions and Differences

Fear is described as a natural reaction that helps us stay safe, as it motivates us to either fight, flight, or freeze when faced with a threat. Anxiety, however, is a persistent worry about potential threats that may or may not ever materialize. The symptoms of fear and anxiety, such as jitteriness, shortness of breath, racing heart, and muscle tension, are often similar, but the underlying causes differ.

Common Symptoms

• Rapid heartbeat
• Sweating
• Difficulty concentrating
• Feeling tense or on edge
• Apprehension or nervousness
• Jitters or panic attacks

How They Impact Our Lives

When we experience fear or anxiety, it can significantly impact our daily lives, affecting our relationships, work performance, and overall well-being. During states of fear and panic, less blood flows to the brain, leading to less rational thoughts and distorted thinking influenced by the emotion. Even though the symptoms are unpleasant, it’s important to remember that they are harmless and will dissipate once the situation resolves.

“The vast majority of panic experiences are not an indication that something is wrong with individuals but are a result of the body’s defense system becoming activated.”

Understanding the differences between fear and anxiety is crucial for effective management and treatment. Seeking help from mental health professionals can be beneficial in cases where these emotions significantly disrupt daily life and prevent us from living our best lives.

The Science Behind Fear and Anxiety

The body’s stress response plays a crucial role in our experience of fear and anxiety. When we encounter a perceived threat, the brain triggers the release of hormones like cortisol and adrenaline, preparing the body to face or flee the situation. This biological response, known as the “fight-or-flight” reaction, is a remnant of our evolutionary past, designed to help us survive in the face of danger.

Psychological theories offer additional insights into the science of fear and anxiety. Cognitive processes, such as how we interpret and appraise situations, can significantly contribute to the development and maintenance of anxiety disorders. Our thought patterns, beliefs, and biases can amplify or mitigate our emotional responses to various stimuli.

Neurotransmitters and Their Roles

Neurotransmitters, the chemical messengers in the brain, play a crucial role in regulating our moods and anxiety levels. Imbalances or dysregulation of neurotransmitters like serotonin, dopamine, and GABA have been linked to the onset and persistence of anxiety-related disorders. Understanding the intricate relationships between brain chemistry and emotional states is essential for developing effective treatments and coping strategies.

“It is increasingly clear that the overall size and structure of the amygdala does not predict emotional problems. Instead, we need to look at the diversity of cell types and their specific functions within this brain region.”

By delving into the biological and psychological factors underlying fear and anxiety, we can better understand the complex interplay of hormones, neural pathways, and cognitive processes that shape our emotional experiences. This knowledge can inform the development of more targeted and personalized strategies for managing these challenging emotions.

Ongoing research continues to shed light on the nuanced ways in which our brain chemistry and cognitive patterns influence the manifestation of fear and anxiety. By embracing this scientific understanding, we can empower ourselves and others to navigate these emotional landscapes with greater awareness and resilience.

Recognizing Triggers

Anxiety can be a complex and multifaceted issue, with various triggers that can set it off. Understanding and identifying these personal triggers is a crucial first step in managing anxiety effectively. Through self-awareness and journaling, we can gain valuable insights into the specific situations, thoughts, or sensations that tend to spark our anxious responses.

Identifying Personal Triggers

Anxiety triggers can come in many forms, from meeting new people to financial stress or health concerns. By taking the time to reflect on our experiences, we can pinpoint the unique factors that tend to amplify our anxiety. This self-discovery process helps us anticipate when anxiety is likely to arise, allowing us to implement proactive coping strategies.

Journaling for Self-Discovery

Keeping a journal can be a powerful tool in the journey of understanding our anxiety triggers. By recording our thoughts, feelings, and experiences, we can uncover patterns and identify the specific stimuli that elicit an anxious response. The act of writing can also serve as a therapeutic outlet, promoting self-awareness and emotional processing.

Strategies for Trigger Management

Once we’ve identified our personal triggers, we can develop effective strategies to manage them. Techniques like deep breathing exercises, progressive muscle relaxation, and challenging negative thoughts can help us regain control and reduce the intensity of our anxious reactions. Recognizing physical symptoms, such as muscle tension or shallow breathing, can also aid in early intervention.

By exploring the roots of our anxiety and implementing tailored coping mechanisms, we can take proactive steps towards managing our triggers and reclaiming our mental well-being. With self-awareness and a toolbox of strategies, we can navigate the ups and downs of anxiety with greater resilience and confidence.

“Identifying and addressing our anxiety triggers is a crucial step towards regaining control over our mental health. By understanding ourselves better, we can develop personalized coping strategies that empower us to navigate challenging situations with greater resilience.”

The Impact of Fear and Anxiety on Daily Life

Fear and anxiety can have a profound impact on various aspects of our daily lives, affecting our relationships, work performance, and physical health. Understanding the far-reaching consequences of these emotional challenges is essential in motivating individuals to seek effective coping strategies and support.

Relationships and Social Interactions

Social anxiety can lead to difficulties in forming and maintaining healthy relationships. Individuals with anxiety may avoid social situations, leading to feelings of isolation and loneliness. Anxiety can also cause communication barriers, as the fear of being judged or misunderstood can make it challenging to express oneself openly and connect with others.

Work Performance and Productivity

Workplace stress and anxiety can significantly impact an individual’s performance and productivity. Difficulty in concentrating, meeting deadlines, and making decisions can all be consequences of anxiety. This can lead to reduced job satisfaction, absenteeism, and potential career setbacks, further exacerbating the problem.

Physical Health Consequences

Chronic anxiety and fear can take a toll on an individual’s physical health. Symptoms such as insomnia, headaches, and digestive issues are common among those struggling with anxiety disorders. Prolonged stress can also weaken the immune system, increasing the risk of other health problems and exacerbating pre-existing conditions.

By recognizing the far-reaching impacts of fear and anxiety, individuals can be motivated to seek the necessary support and develop effective coping strategies to regain control over their daily lives. Addressing these challenges can lead to improved relationships, enhanced work performance, and better overall physical and mental well-being.

Techniques for Managing Fear and Anxiety

Overcoming fear and anxiety can be a challenging but rewarding journey. Fortunately, there are a variety of proven techniques that can help us manage these debilitating emotions and reclaim our sense of control. In this section, we’ll explore three powerful strategies: mindfulness and meditation, cognitive behavioral therapy (CBT), and deep breathing exercises.

Mindfulness and Meditation

Mindfulness and meditation are highly effective tools for managing fear and anxiety. By grounding ourselves in the present moment, we can reduce our focus on future worries and fears. Research published in Psychological Science shows that simply labeling our emotions can decrease activity in the amygdala, the part of the brain responsible for emotional reactivity.

Incorporating mindfulness practices into our daily routine, such as guided imagery or body scans, can help us become more aware of our thoughts and physical sensations. This heightened self-awareness allows us to observe our anxiety without getting caught up in it, ultimately empowering us to respond with more clarity and composure.

Cognitive Behavioral Therapy (CBT)

Cognitive Behavioral Therapy (CBT) is an evidence-based approach that has been consistently shown to be highly effective in managing anxiety disorders. A meta-analysis published in the Journal of Consulting and Clinical Psychology found that cognitive reappraisal interventions significantly reduced anxiety symptoms across various populations.

CBT helps individuals identify and challenge negative thought patterns that contribute to feelings of fear and anxiety. By replacing these unhelpful thoughts with more realistic and constructive perspectives, we can break the cycle of anxiety and develop healthier coping mechanisms.

Deep Breathing Exercises

Deep breathing exercises are a simple yet powerful tool for quickly alleviating the physical symptoms of anxiety. When we experience fear or anxiety, our body’s stress response is triggered, leading to rapid, shallow breathing, elevated heart rate, and muscle tension. By consciously slowing and deepening our breath, we can activate the parasympathetic nervous system, which promotes relaxation and restores a sense of calm.

Incorporating regular deep breathing practices, such as the 4-7-8 method or alternate nostril breathing, can help us manage anxiety in the moment and build resilience over time.

By incorporating these diverse techniques into our anxiety management toolkit, we can develop a multifaceted approach to overcome fear and anxiety, ultimately reclaiming our well-being and living more fulfilling lives.

Lifestyle Changes to Reduce Anxiety

Incorporating healthy lifestyle habits can be a powerful tool in managing anxiety. From the foods we eat to the way we move our bodies, our daily routines can significantly impact our mental well-being. Let’s explore how simple lifestyle adjustments can help alleviate anxiety and promote a more balanced, resilient mindset.

The Role of Diet and Nutrition

A balanced diet rich in nutrients can help stabilize mood and reduce anxiety. Eating protein at breakfast can help you feel fuller longer and keep your blood sugar steady, while complex carbohydrates may raise serotonin levels in the brain, providing a calming effect. Staying hydrated is also crucial, as even mild dehydration can affect mood and lead to increased anxiety. On the other hand, consuming caffeine, alcohol, and processed foods can exacerbate anxiety symptoms.

Physical Activity and Exercise

Regular physical activity is a powerful ally in the fight against anxiety. Exercise releases endorphins, which can improve mood and reduce stress. Studies show that physically active individuals have approximately a 60% lower chance of developing anxiety symptoms compared to the general population. Incorporating a variety of exercises, from brisk walks to strength training, can help manage anxiety and boost overall well-being.

Sleep Hygiene Practices

Maintaining a consistent sleep schedule and creating a relaxing bedtime routine can significantly impact anxiety levels. The CDC recommends that adults get 7 or more hours of sleep every night, but a 2018 survey revealed that almost a third of adults get less than 6 hours of sleep. Avoiding caffeine, alcohol, and nicotine can also help improve sleep quality and reduce anxiety symptoms.

By making simple lifestyle changes, such as prioritizing a healthy diet, regular exercise, and good sleep hygiene, we can take proactive steps to manage anxiety and improve our overall well-being. Remember, while these strategies can be highly effective, seeking professional help is recommended if anxiety significantly impairs daily functioning or causes persistent distress.

The Power of Positive Thinking

In the pursuit of overcoming fear and anxiety, harnessing the power of positive thinking can be a transformative approach. While recent studies have challenged the notion of the power of positive thinking in the business world, the benefits of cultivating an optimistic mindset remain undeniable when it comes to our mental health and emotional well-being.

Reframing Negative Thoughts

One of the key strategies is to reframe our negative thoughts. Patterns of negative self-talk often start in childhood, but with conscious effort, we can challenge these unhelpful thought patterns and reshape them into more positive, constructive perspectives. This process of cognitive reframing can help reduce the impact of fear and anxiety on our daily lives.

Affirmations and Visualization

Positive affirmations and visualization techniques can also be powerful tools in our arsenal. By repeatedly affirming our strengths, capabilities, and desired outcomes, we can build confidence and resilience. Visualizing ourselves successfully navigating challenging situations can help us feel more prepared and in control.

Gratitude Practices

Cultivating a regular gratitude practice is another effective way to shift our focus from worries to the positive aspects of our lives. By taking time to acknowledge and appreciate the good in our lives, we can foster a more balanced and optimistic outlook, which can in turn reduce the impact of fear and anxiety.

Embracing the power of positive thinking is not about denying or suppressing negative emotions, but rather about finding a healthy balance. By reframing our thoughts, practicing affirmations and visualization, and cultivating gratitude, we can create a more resilient and empowered mindset, ultimately supporting our journey towards better mental health and emotional well-being.

Seeking Professional Help

While fear and anxiety are common experiences, persistent and disruptive symptoms may require professional intervention. Seeking help from a mental health professional can provide invaluable support and guidance in managing these challenges effectively.

When to Consider Therapy

If your fear and anxiety are significantly impacting your daily life, it may be time to seek professional help. This could include experiencing constant worry that interferes with your peace of mind, avoiding people or situations due to fear, or turning to substance use as a coping mechanism. When anxiety affects your work, studies, social activities, or overall well-being, it’s essential to consider seeking therapy.

Types of Therapy Available

There are various therapy options available to address fear and anxiety, each with its unique approach and benefits. Cognitive-Behavioral Therapy (CBT) is a widely-used and effective treatment, focusing on reshaping negative thought patterns and addressing problematic behaviors. Exposure Therapy, a component of CBT, gradually exposes individuals to their fears to reduce anxiety. Other therapies, such as Dialectical Behavior Therapy (DBT) and Interpersonal Therapy (IPT), can also be helpful in managing anxiety.

What to Expect in Counseling

During counseling sessions, individuals have the opportunity to discuss their experiences, learn coping strategies, and work towards effectively managing their anxiety. Mental health professionals can also help determine if medication might be beneficial in conjunction with therapy. The counseling process can provide a safe and supportive environment to explore the root causes of anxiety and develop personalized solutions.

Seeking professional help is a proactive step in addressing fear and anxiety. By working with a qualified mental health expert, individuals can gain the tools and support necessary to overcome these challenges and improve their overall well-being.

“Talking to a professional can be a game-changer in managing anxiety. They provide the tools and guidance to overcome these challenges and reclaim your well-being.”

Medication Options for Anxiety Disorders

When it comes to managing anxiety disorders, medication can play a crucial role in providing relief and support. Among the most commonly prescribed medications are selective serotonin reuptake inhibitors (SSRIs) and benzodiazepines. Understanding the benefits and potential side effects of these anti-anxiety medications is essential for individuals seeking effective treatment.

Common Medications Prescribed

SSRIs, such as Citalopram, Escitalopram, Fluoxetine, Paroxetine, and Sertraline, are widely used to treat chronic anxiety disorders. These medications work by increasing the availability of serotonin, a neurotransmitter that helps regulate mood.

Benzodiazepines, including Alprazolam (Xanax), Clonazepam (Klonopin), Chlordiazepoxide, Diazepam (Valium), and Lorazepam (Ativan), are often prescribed for acute anxiety relief. These medications act quickly, providing relief within 30 minutes to an hour.

Understanding Side Effects

While these medications can be effective in managing anxiety, it’s crucial to be aware of their potential side effects. SSRIs can cause side effects such as fatigue, weight gain, and sexual dysfunction. Benzodiazepines, on the other hand, may lead to drowsiness, dizziness, memory problems, and poor coordination. Additionally, benzodiazepines carry a risk of physical dependence and withdrawal symptoms, which is why they are not recommended for long-term use.

Working with Healthcare Providers

When considering medication options, it’s essential to work closely with healthcare providers, such as primary care physicians or mental health professionals. They can help assess your individual needs, prescribe the appropriate medication, and monitor its effectiveness and any potential side effects. Regular check-ins and adjustments to the treatment plan may be necessary to ensure optimal results.

Remember, medication should be used in conjunction with other evidence-based therapies, such as cognitive-behavioral therapy (CBT) and lifestyle changes, for the most comprehensive and effective management of anxiety disorders.

Building a Support Network

Overcoming anxiety requires a multifaceted approach, and building a strong support network is a crucial component of this journey. Social support from friends, family, and community can provide the emotional comfort and practical assistance needed to manage anxiety effectively.

Finding Supportive Friends and Family

Surrounding ourselves with understanding and empathetic people can make a significant difference in our mental well-being. Identifying supportive friends and family members who can offer a listening ear, provide encouragement, and help us navigate challenging situations can be invaluable.

Support Groups and Communities

• Connecting with others who share similar experiences through anxiety support groups can offer a sense of camaraderie and understanding.
• Participating in local or online mental health community events can provide opportunities to learn coping strategies and receive emotional support.
• Engaging in support group activities, such as group therapy or peer-led discussions, can help individuals feel less isolated and more empowered in their journey to manage anxiety.

Online Resources and Forums

In addition to in-person support, the internet offers a wealth of online resources and forums that can supplement our anxiety management efforts. Exploring reputable websites, joining online communities, and accessing informative articles can provide additional information, insights, and virtual support.

By building a robust support network, individuals can feel less isolated, gain valuable insights, and develop effective strategies to manage their anxiety. This comprehensive approach can lead to improved mental well-being and a more fulfilled life.

“A strong support system is essential for managing anxiety. Surrounding ourselves with understanding and empathetic people can make all the difference in our mental health journey.”

Embracing New Coping Strategies

As we navigate the challenges of stress, emotional regulation, and managing anxiety, it’s crucial to embrace new coping strategies that can provide long-term benefits. Developing healthy habits, exploring creative outlets, and leveraging technology-assisted solutions can empower us to better manage our mental health and well-being.

Developing Healthy Coping Mechanisms

Effective stress management begins with establishing healthy coping mechanisms. Journaling can be a powerful tool for emotional expression and self-reflection, allowing us to process our thoughts and feelings in a constructive manner. Additionally, practicing mindfulness through meditation, deep breathing exercises, or body-awareness practices can help regulate our emotional responses and promote a sense of calm.

Creative Outlets for Expression

Engaging in creative pursuits can offer a valuable outlet for stress relief and emotional expression. Exploring art, music, or writing can provide a therapeutic release, fostering a sense of accomplishment and personal growth. By channeling our energy into creative hobbies, we can find new ways to manage anxiety and cultivate a healthy emotional balance.

Technology-Assisted Solutions

The digital age has brought forth a wealth of technology-assisted solutions to support our mental health journey. Meditation and anxiety apps can provide guided practices, personalized tools, and on-demand support to help manage stress and emotional regulation. Furthermore, online therapy platforms offer accessible and convenient access to professional counseling, empowering us to seek the guidance we need.

By embracing a diverse range of coping strategies, we can find the right combination that resonates with our unique needs and preferences. Experimenting with different approaches and continuously refining our self-care practices can lead to long-term improvements in our ability to manage stress, emotional regulation, and anxiety.

The Role of Education and Awareness

Education plays a crucial role in empowering individuals to better understand and manage their experiences with anxiety. By informing ourselves about the nature of anxiety, its symptoms, and effective coping strategies, we can take proactive steps towards overcoming this challenge. Reducing the stigma surrounding mental health is also essential, as it encourages more people to seek the help they need without fear of judgment or discrimination.

Informing Ourselves About Anxiety

Educating ourselves about anxiety can provide valuable insights into the underlying causes, triggers, and management techniques. By understanding the biological, psychological, and social factors that contribute to anxiety disorders, we can develop a more comprehensive approach to addressing this issue. Learning about the latest research, treatment options, and self-care strategies can equip us with the knowledge and tools to navigate the complexities of anxiety.

Reducing the Stigma Around Mental Health

Combating the stigma surrounding mental health is a critical step in fostering a more compassionate and understanding society. By openly discussing anxiety and other mental health challenges, we can challenge misconceptions, encourage empathy, and create an environment where individuals feel safe to seek the support they need. Sharing personal experiences, advocating for mental health resources, and promoting mental health education can all contribute to reducing the stigma and creating a more inclusive and supportive community.

Advocating for Mental Health Resources

Advocating for increased access to mental health resources is essential in ensuring that individuals struggling with anxiety and other mental health issues can receive the support they need. This may involve lobbying for policy changes, raising awareness through community outreach, or collaborating with healthcare providers and educational institutions to expand the availability of mental health services. By actively advocating for mental health resources, we can create a more equitable and supportive system that prioritizes the well-being of all individuals.

Through comprehensive mental health education, anxiety awareness, and stigma reduction, we can empower individuals to take control of their mental health, seek support when needed, and cultivate a more compassionate and understanding society. By working together, we can break down the barriers and ensure that everyone has access to the resources and support necessary to thrive.

Mindfulness Practices for Everyday Life

Incorporating mindfulness meditation into our daily routines can be a powerful tool in managing anxiety and promoting overall well-being. By cultivating present-moment awareness, we can learn to navigate the challenges of fear and stress with greater ease and clarity.

Incorporating Mindfulness into Routine

Start your day with a brief mindfulness exercise to set the tone for the day. Even 5-10 minutes of focused breathing or body scan can help you feel more grounded and centered. Throughout the day, take mindful breaks to check in with your senses and notice your surroundings.

Guided Imagery Techniques

When anxiety strikes, guided imagery can provide a mental escape and induce a sense of calm. Visualize a peaceful, serene environment that evokes feelings of safety and relaxation. This practice can help interrupt the cycle of anxious thoughts and physical tension.

Yoga and Body Awareness

Incorporating yoga and body awareness practices into your routine can be tremendously beneficial for stress reduction and body-mind connection. The physical movements, combined with breath focus, can help alleviate physical manifestations of anxiety while promoting a deeper sense of self-understanding.

“Mindfulness is the aware, balanced acceptance of the present experience. It isn’t more complicated than that. It is opening to or receiving the present moment, pleasant or unpleasant, just as it is, without either clinging to it or rejecting it.” – Sylvia Boorstein

Consistent mindfulness practice can significantly improve our ability to manage anxiety and cultivate greater emotional regulation. By incorporating these techniques into our daily lives, we can foster a deeper sense of resilience and well-being.

Setting Realistic Goals

Overcoming fear and anxiety is a journey, and setting realistic goals can be a powerful tool in this process. By breaking down larger objectives into manageable steps, we can gradually build resilience and make progress towards a more fulfilling life.

Small Steps Toward Overcoming Anxiety

One key to effective goal setting is to focus on specific, measurable, and achievable targets. For example, we might set a goal to identify and manage three personal triggers for our anxiety within the next month. Or we could aim to practice relaxation techniques, such as deep breathing or guided imagery, for 15 minutes each day.

Tracking Our Progress

Regularly monitoring our progress can provide valuable insights and motivation. This might involve keeping a daily journal to track our anxiety levels on a scale of 1-10 or noting the effectiveness of various coping strategies. By being mindful of our progress, we can adjust our approach and celebrate small victories along the way.

Celebrating Achievements

It’s essential to acknowledge and celebrate our achievements, no matter how small they may seem. Whether it’s successfully managing a triggering situation or completing a relaxation exercise without interruption, taking the time to recognize our accomplishments can reinforce positive behaviors and build our confidence in overcoming anxiety.

By setting realistic goals, tracking our progress, and celebrating our achievements, we can take meaningful steps towards anxiety management and personal growth. This structured approach, combined with self-compassion and a growth mindset, can help us navigate the challenges of goal setting and ultimately overcome fear and anxiety.

“The journey of a thousand miles begins with a single step.” – Lao Tzu

Moving Forward: A Lifelong Journey

Building resilience against fear and anxiety is an ongoing process that requires commitment and perseverance. By continuously learning about mental health and personal growth, we can acquire new tools and perspectives to navigate the challenges we face. Maintaining mental health awareness involves regular self-reflection, seeking professional help when needed, and adapting our strategies as our lives evolve.

Building Resilience Against Fear

Cultivating resilience is essential in our lifelong journey of managing fear and anxiety. Through practices like heart-centered breathing, positive visualization, and challenging our negative thought patterns, we can transform our relationship with fear. As we develop the ability to transmute anxiety into excitement, we empower ourselves to take calculated risks, have difficult conversations, and enrich our personal and professional lives.

Continuous Learning and Growth

Our quest to overcome fear and anxiety is a dynamic process that calls for ongoing learning and personal development. By staying informed about the latest research and techniques in mental health, we can expand our toolbox and adapt our strategies as our needs evolve. Embracing a growth mindset allows us to continuously explore new coping mechanisms, seek support, and push the boundaries of our self-imposed limitations.

Maintaining Mental Health Awareness

Maintaining a strong awareness of our mental health is crucial for long-term well-being. Regular self-reflection, mindfulness practices, and seeking professional help when needed can help us stay attuned to our emotional and psychological needs. By committing to this lifelong journey, we cultivate the resilience and self-compassion necessary to navigate the ups and downs of managing fear and anxiety.