How Anxiety Leads to Irrational Fears and 5 Ways to Cope

Fear and anxiety are natural emotions and essential mechanisms to protect us from danger. Anxiety is the anticipation of a potential risk, while fear is a natural response to an ongoing or immediate threat, putting us in fight-or-flight mode.

However, the brain cannot always distinguish between real and imagined dangers. If you feel anxious about a situation that doesn’t involve any risks or dangers, you may experience an irrational fear—the fear of a non-existent danger.

For example, you might feel some anxiety before speaking in front of a crowd despite the lack of any real risks to being in a meeting. However, for some individuals, these types of irrational thoughts and anxiety can become overwhelming and cause a disproportionate response, such as avoiding speeches in public entirely.

If intense anxiety and irrational thoughts regularly impact your personal or professional life, there are numerous solutions to help. Learn about the mechanisms linking anxiety and irrational fears, recognize the symptoms of irrational worries, and try proven coping strategies to manage or treat anxiety.

What is the Scientific Link Between Anxiety and Irrational Fears?

The mental health community recognizes the strong link between irrational fears and anxiety disorders. While the exact types and intensity of irrational thoughts and anxiety disorders may vary between individuals, common conditions and symptoms include:

• Generalized Anxiety Disorder (GAD). This condition is characterized by repeated, excessive, and uncontrollable worries about your health, professional life, relationships, and daily life. These worries are disproportionate and typically lack understandable reasons.
  GAD typically occurs in adults at around age 30, and on average, more women develop GAD than men.
• Specific phobias. A specific phobia is defined as irrational thoughts and fears over a particular object or situation, especially those that pose little to no immediate risk. They can result in intense anxiety over the possibility of seeing or experiencing the phobia’s subject.
  Approximately 12.5% of adults in the United States experience a specific phobia at least once in their lives. Common specific phobias include arachnophobia (fear of spiders), ophidiophobia (snakes), acrophobia (heights), and claustrophobia (enclosed spaces).
• Post-traumatic stress disorder (PTSD). After being exposed to a traumatic event, common symptoms of PTSD include intense and uncontrollable fear and anxiety. Individuals with PTSD may frequently relive the trauma through recurring flashbacks and nightmares. They may also experience anxiety over the possibility of these events happening again, interfering with daily life and activities.
  The National Center for PTSD, a U.S. Department of Veterans Affairs (VA) program, estimates that 6% of all U.S. individuals will experience PTSD at some point in their lives.
  Certain factors, such as gender and professional background, can increase the risk of experiencing specific traumatic events and developing PTSD. For example, women are more likely than men to develop PTSD: 8% for women vs. 4% for men. Another example is military veterans, who are more likely than civilians to develop PTSD: 7% of the veteran population vs. 6% of the general population.
• Panic disorders. Individuals with panic disorders frequently experience panic attacks: sudden bursts of fear, anxiety, irrational thoughts, or generalized discomfort. These attacks occur unpredictably and typically lead to sweating, a pounding heart, and an inability to think clearly for several minutes.
  People with panic orders often develop specific fears and anxiety over experiencing their next panic attack at inopportune moments. It is estimated that about 4.7% of adults in the United States experience panic disorders at one point during their lives.
• Obsessive-compulsive disorder (OCD). While OCD is not classified in the DSM-5 as an anxiety disorder, it is characterized by regular anxiety and irrational thinking in the form of intrusive, unwanted thoughts. These thoughts are referred to as obsessions, which drive individuals with OCD to perform compulsions, which are repetitive and often excessive behaviors or actions.
  For example, if the object of an individual’s OCD is a fear of germs and contaminations, they may compulsively wash their hands or clean surfaces for excessive periods. According to the NIMH, the primary risk factors of OCD are genetics, brain biology, and exposure to childhood trauma.

How Anxiety Triggers Fear and Vice Versa

Anxiety and irrational thinking can often create a feedback loop of fear. If uncontrolled, it can cause a vicious cycle; anxiety feeds and triggers fear, which then reinforces anxiety. Some of the cognitive factors and behaviors that can compound irrational thoughts, anxiety, and fear include:

• Misinterpretation of physiological responses. When experiencing anxiety, you may feel your heart pound faster and harder, as well as an increased sense of alertness. These symptoms are similar to the natural bodily responses to fear, making it more challenging to distinguish between the two. Misinterpreting anxiety as fear can increase feelings of anxiety.
• Avoidance behavior. Intense feelings of anxiety can cause avoidance behavior, causing you to avoid seeing or experiencing a situation you might fear. While it can seem like common sense in the heat of the moment, avoidance behavior can prevent you from realizing the situation is not as dangerous or threatening as feared. This means that avoidance can reinforce anxiety by preventing you from assessing the situation as it is in reality.
• Sensitization. Repeated exposure to situations that cause anxiety without resolving them or experiencing the feared outcome can cause sensitization. A sensitized individual becomes more susceptible to fear responses in anxiety-inducing situations, causing a feedback loop. Studies have shown sensitization commonly occurs in individuals with anxiety disorders like PTSD.
• Catastrophizing. Individuals with excessive or uncontrollable fear and anxiety may develop irrational thinking patterns called cognitive distortions. Catastrophizing, also called catastrophic thinking, is a specific type of cognitive distortion where the nature of these irrational thoughts is a fixation on the worst possible outcome.
  For example, a catastrophizing individual may feel anxiety over flying by plane or feel intense fear as a passenger during turbulence. They may visualize themselves as the victim of a plane crash, potentially avoiding airplane travel.
• Confirmation bias. This type of cognitive distortion causes an individual to selectively pay attention only to cues and information that confirm their fears or anxieties, ignoring evidence to the contrary. This thinking pattern causes you to focus only on the negative aspects or odds of a situation, further strengthening irrational thoughts, fears, and anxiety.
• All-or-nothing thinking. This thought process causes people to visualize situations as black-and-white, all-or-nothing only. It is a form of cognitive distortion that ignores nuances or gray areas, creating or reinforcing fears and anxiety. For example, an all-or-nothing thinker may believe that a minor error or mistake at work is evidence of total incompetence. Alternatively, they may think that only perfect work performance at all times is acceptable.
• Negative reinforcement. Individuals who negatively reinforce, also known as negative self-talk, can exacerbate their fears and anxieties by convincing themselves of the existence of a fear, threat, danger, or inability.
  For example, a negatively reinforcing individual experiencing a challenging everyday situation may self-talk themselves into believing they cannot handle it, causing feelings of helplessness.
• Overgeneralization. Overgeneralization is a cognitive distortion that draws on past experiences and falsely applies it to any or all similar situations.
  For example, after experiencing anxiety while speaking in front of a large crowd, an overgeneralizing person may believe that standing in front of any group will generate anxiety. The thought pattern itself can, in turn, generate anxiety and a confirmation bias; “I feel anxious thinking about this; therefore, it must be anxiety-inducing.”

The Real Effect of Anxiety-Induced Irrational Fears

Irrational fears and thoughts caused by anxiety can impact every aspect of your life, from physical and mental health to your personal relationships and professional development.

• Physical health. Experiencing regular anxiety and fears can cause numerous stress symptoms. The physical effects of these anxiety-induced fears range from chronic headaches to digestive system problems, chest pains, elevated heart rate, and frequent feelings of fatigue.
• Mental health and well-being. Being in a regular or constant state of fear and anxiety not only feeds a vicious cycle of further fear and anxiety but also increases the risk of developing other mental health issues. Studies have shown evidence of a link between chronic anxiety, depression, and disorders such as OCD.
• Social relationships. Anxiety-induced fears can strain existing relationships with friends, family members, acquaintances, and other loved ones. For example, individuals with frequent avoidance behaviors may avoid or minimize attending social events or settings altogether. Others may be anxious or fear isolation and loneliness and seek constant reassurance, potentially overburdening loved ones.
• Daily life and everyday activities. People who frequently experience irrational thoughts and anxiety may be unable to enjoy hobbies or perform necessary daily tasks. For example, a specific phobia of driving can severely limit your independence and make it more difficult to go out and attend activities.
• Work performance. Anxiety-induced fears can impact your work performance. Anxiety of failure or fear of making mistakes can result in feelings of procrastination or avoidance of tasks, especially if they are more challenging than usual. They can make it seem like tasks or projects outside your comfort zone are insurmountable or impossible to solve.
• Career development. Irrational fears and anxieties can prevent you from pursuing professional growth opportunities. For example, fears or anxieties related to taking on new responsibilities can prevent you from accepting additional training or promotions.
• Workplace relationships. Frequent feelings of anxiety and irrational fears can impact your work relationships in many of the same ways as personal ones. Fear of social judgment can make you reluctant to participate in work meetings, which managers or team leaders can misconstrue as disengagement or lack of teamwork.
• Attendance issues. In some individuals, fears and anxieties can cause work attendance issues, such as stress-related absenteeism. They can be the result of a more severe form of avoidance behavior or catastrophizing. The potential consequences of frequent absences include disciplinary actions, pay cuts, or job loss.

Recognizing Symptoms of Anxiety-Related Irrational Fears

Anxiety-induced fears often result in familiar symptoms. Recognizing and discerning these symptoms is one of the first steps to taking control of your feelings and dealing with them more effectively.

Typical physical symptoms of anxiety-related fears include:

• Trembling or shaky hands
• Sweating
• Rapid breathing, also known as hyperventilation
• Fast heart rate, feeling the heart pounding hard
• Stomach pains or problems
• Feelings of fatigue or general tiredness

Emotional and behavioral symptoms of anxiety-induced irrational fears generally include:

• Intense feelings of tenseness, nervousness, or restlessness
• Feeling an unexplained sense of impending danger or panic
• Feeling as though you are losing control
• Issues with concentration
• Feeling unable to think about anything other than what currently worries you
• Trouble falling asleep or maintaining sleep for healthy periods

5 Effective Coping Strategies Against Anxiety-Induced Irrational Fears

Identifying the symptoms of irrational fears and anxieties can help you determine the best and most effective way to deal with them. The five most common strategies to keep your anxiety under control are cognitive behavioral therapy (CBT), mindfulness exercises, support from peers and professionals, lifestyle adjustments, and prescription medications.

Cognitive Behavioral Therapy (CBT)

Cognitive Behavioral Therapy (CBT) is a medication-free psychotherapy treatment with a proven history of effectiveness with anxiety disorders and irrational fears. In a CBT treatment, individuals who suffer from anxiety and irrational fears work with a therapist to make sense of their feelings and anxiety problems. CBT is highly structured and pragmatic, breaking down anxiety-inducing feelings into five areas:

• Situations. CBT teaches you to identify your environment and external circumstances and distinguish what, specifically, is causing an anxiety response. Identifying the situational aspect of your anxiety and fears can help you understand what contexts cause them.
• Thoughts. CBT enables the identification of thoughts, interpretations, or perceptions that spontaneously surface in the face of a situation that triggers anxiety. It facilitates recognizing negative or irrational characteristics and their potential to cause distress.
• Emotions. After you figure out your thoughts, CBT shows you how to notice the feelings that occur. So, if you’re getting ready to do something big in front of people and think, “I’m going to mess this up,” you might start feeling anxious, scared you’re not good enough, or embarrassed. CBT helps you see when these feelings aren’t helpful and teaches you ways to deal with them.
• Physical reactions. CBT practices let you recognize physiological responses to anxiety and fears, such as sweating, trembling, or a rapidly beating heart. Identifying the physiological reaction to a negative or irrational thought lets you use the correct management strategy. Examples include deep breathing techniques, Progressive Muscle Relaxation (PMR), or a grounding exercise.
• Behaviors. CBT allows you to recognize when anxiety-related compulsions and behaviors are about to occur, such as asking for reassurance, catastrophizing, or avoidance tactics.
  Like with emotions and physical reactions, identifying the compulsions associated with your anxieties and fears is necessary to respond with the right management strategy. For example, if you are prone to catastrophizing, your therapist can teach you strategies for thinking more rationally and realistically.

Mindfulness Practices

The aim of mindfulness is to help you observe and recognize your thoughts and feelings as they arise without immediately reacting to them or treating them as fact. This approach allows you to take a moment to recognize your anxious or fearful thoughts and determine which ones are irrational or distortions of reality.

Applying mindfulness practices can increase your resilience to stress and make you less prone to irrational thought patterns due to anxiety or fear. They can also boost your focus and concentration, keeping you grounded in the present moment. Examples of mindfulness practices commonly taught to people with anxiety disorders include:

• Mindful breathing. These techniques teach you to concentrate on your breathing by deliberately focusing on each inhale and exhale. You can practice it at nearly any time and anywhere to help you reduce the physical effects of anxiety.
• Body scan. Body scanning is a meditation practice in which you pay close attention to each part of your body in turn, starting from your head and moving down to your toes. By methodically going through each body part, you can become aware of different sensations, areas of pain, tension spots, and feelings of discomfort. The purpose of this technique is to increase self-awareness and understand how stress impacts your physical sensations.
• Mindful activities. You can apply techniques to focus on specific activities, such as walking, eating, or observing your surroundings. These practices are generally themed around making a conscious effort to observe and notice every sensation and feeling. They divert your mind and thoughts from imagined or irrational fears, keeping you engaged with the present moment.
• Guided meditation. You can practice guided meditation using a mobile application or a live therapist. It offers a more structured and directly guided way to learn how to direct your focus and attention. They can teach you relaxation methods, mindful breathing, and visualization techniques to re-center yourself and reduce the stress associated with anxiety or irrational thinking.

Healthy Lifestyle Choices

Changing specific lifestyle habits or adopting newer, healthier ones can help you combat the effects of anxiety and irrational fears while also generally improving your health. Some healthy strategies to consider include:

• Regular physical activity. Regular exercise allows your body to release endorphins, a natural chemical that can relieve pain and induce feelings of pleasure. Endorphins from physical activity can counteract the negative effects of anxiety and fear.
• Adopting a balanced diet. Healthier eating habits can help you improve your mood, boost your energy levels, and alleviate feelings of anxiety. Nutritional research has shown that foods like nuts, eggs, and fatty fish high in zinc, magnesium, omega-3 fatty acids, B vitamins, probiotics, and antioxidants can help reduce anxiety.
• Improving sleep quality. Insufficient or poor-quality sleep can increase anxiety levels during the day. Check how much sleep you get each night and ensure you receive at least 7 to 9 hours. Your bedtime routine and environment should be comfortable and distraction-free to promote better sleep quality. Long and restful sleep promotes better mental health and can help you combat the effects of anxiety.

Seek Support from Peers, Professionals, and Loved Ones

Seeking support from your peers, loved ones, and mental health professionals has multiple benefits for treating and managing anxiety and irrational fears. While they can’t replace therapy or treatment, they can supplement either, increasing their effectiveness.

• Support from loved ones. Family members, significant others, and other loved ones can provide you with the necessary comfort, understanding, and practical support for day-to-day activities. They can offer encouragement, listen to your concerns and feelings, and motivate you to try new coping strategies or stick to existing ones.
• Support from peers. Individuals who have gone through their own journeys with anxiety management can provide valuable information. They can share their experiences to help alleviate feelings of stigma and isolation and provide encouragement. They can also share the coping strategies that best worked for them, suggesting ideas you may not have tried before.
• Support from professionals. Mental health professionals like psychiatrists, psychologists, and therapists can offer guidance and treatment options. They can help you understand your situation from a medical point of view, offer accurate diagnoses, give objective insights and opinions, and suggest the best treatment and coping strategies for your needs.

Medication

A professional may recommend medications to treat your anxiety if its effects are severe or if other non-medicated therapy methods haven’t been effective. For example, if your local mental health professional has tried CBT or mindfulness therapy, but it hasn’t given you sufficient relief.

The most commonly prescribed types of medication for anxiety treatment include:

• Selective Serotonin Reuptake Inhibitors (SSRIs). SSRIs function by causing your brain to produce more serotonin. They are among the most effective medications for the long-term treatment of anxiety and irrational fears. Specific products include fluoxetine (Prozac), escitalopram (Lexapro), and sertraline (Zoloft).
• Serotonin-Norepinephrine Reuptake Inhibitors (SNRIs). An SNRI is similar to an SSRI, but it also encourages the production of norepinephrine (noradrenaline) to improve your mood and focus. Examples include venlafaxine (Effexor), duloxetine (Cymbalta), and levomilnacipran (Fetzima).
• Benzodiazepines. Commonly referred to as “benzos,” this class of medications is fast-acting and primarily intended for short-term relief. They include alprazolam (Xanax), diazepam (Valium), and lorazepam (Ativan). Professionals may recommend these medications for relieving acute anxiety symptoms. However, benzos have a high potential for dependence and withdrawal.

Manage Anxiety and Irrational Fears for a Healthier Life

The mental health professionals at the Mind Health Group are here to support you and offer the diagnosis and treatment advice you need. We can analyze your situation and offer the best strategies and coping mechanisms to help you deal with irrational thoughts, anxiety, fears, and other intrusive thinking.

Our team will work with you every step of the way to ensure you have the solutions that best fit your needs, concerns, and lifestyle. Contact us today to get started.