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Anxiety – Ugly (But Precious) Gift From Evolution

Anxiety serves to prepare a person for threats. Anxiety just like pain is one uncomfortable but effective way to cope up with the adversities in life, that’s how we build strength, resistance and deeper understanding of the surrounding for better and more precisely predictable future.
The remarkable concepts like smoke detector principal and optimal threshold in signal detection theory developed by modern psychologists/ psychiatrists help us to draw a line between a healthy anxiety (adaptive function) and unhealthy anxiety (pathology) and show ways to handle/treat them effectively.

Anxiety’s like a rocking chair. It gives you something to do, but it doesn’t get you very far
Jodi Picoult

Survival, Fear, and Anxiety

Every living thing if not have any goal in their lifetime would at least have sole goal of existing, surviving. Nobody wants to die and all of us always yearn to live forever but we know our limitations and hence are always on the quest of justifying the finite existence granted to us. Even if we are certain of the end closing in, our instincts are evolved in such way that many of the times, we bear the ability to cheat death. Humans have further extended cheating the death using science and technology. Technology augmented our lives, reduced the risks of death, created a safe environment to grow, increased our chances of survival.

The fear of death and uncertainty of future is the key driver in our improved survival instincts and excessive use of technology to achieve it. We plan for things in advance, create backup plans if something would go wrong, have risk assessments before the execution, understand and decide according to the cost benefit analysis. That is what makes us humans and also separates from other species (although rest of the surviving species are also smart in their own ways to increase their chances of survival like viruses – but hopefully humans have other ways to overcome them)

So, fear in a way triggers the actions to ensure survival. Anxiety – a sophisticated form of fear which prepares us in advance even before the fear causing scenario is supposed to happen. Simply put anxiety is an anticipatory type of fear to increase the chances of survival.

I am talking about fear and anxiety because they are bugging my mind for many days. Recently I watched Inside Out 2 movie and the it really delivers. The narrative has successfully presented how all emotions play a vital role in creating our personality in whole. Anxiety was new and important emotion presented in this movie. Every moment where anxiety came in focus it was fully relatable to me. Once I was done crying in the end the anxiety never left me (figuratively!), I felt a strong urge to understand the anxiety on deeper levels and what the domain experts have to say about anxiety.

The discussion heron is not a movie review rather I have made some attempt to summarize what the real-world scientists have to say about anxiety. I won’t be giving you the tricks, counseling and recommending any medicines to cure anxiety disorders. (Trained professional, experts are the best people to do that – “I AM NO EXPERT”)

My focus of the discussion is to question why anxiety exists in first place when we have an emotion called fear, another question is how to interpret the anxious emotions and what leads to anxiety disorder, where does the root of anxiety lie and is anxiety a bad or negative emotion? If it is so then why? and if not – then why?

While posing such questions and researching articles I came across some beautiful ideas, experiments and theories established by professionals in the field. I will throw light on these ideas in the coming discussion.

The fear is real! – is it? – Defining anxiety

As I already mentioned that fear of death, the unknown and urge to live long are always fighting with each other. Humans rather every species existing today in nature mastered this battle to some extent and have ridden on chariots of evolution to augment – change themselves to adapt with the surroundings and improve the chances of survival.

A deer completely aware of its surrounding, grazing in the open grass fields can distinguish the rusting of leaves due to winds and rustling due to sudden movements of an apex predator like tiger. When the exams are on top of tomorrow, we are ready to sacrifice the night sleep to crack them (engineers would resonate more with this!) We know that the pain of failing, fear of failing is worse than painfully covering syllabus overnight! The fear is there and the anticipatory response is also there, only the level of sophistication is different.

Why I say sophistication? It is because due to the advancements in our lifestyles humans are rarely exposed to the real life-threatening scenarios like animal do (still today). Our fears are now more anticipatory. I would say most of our fears are now classified as anxiety.

Wikipedia goes like this for anxiety –

“Anxiety is an emotion which is characterized by an unpleasant state of inner turmoil and includes feelings of dread over anticipated events.”

So, the key differentiating aspect between fear and anxiety is the anticipation. Anxiety is a prospective emotion and a forward-looking emotion. Whereas fear is the emotional response to current threat. Fear makes us act immediately; anxiety keeps us ready for future threats. Fear will immediately decide fight or flight whereas anxiety will create plans, strategies for both and also calculate which one is more probable. (now you can appreciate why anxiety is more intense in over-thinkers, the analysis paralysis is one mild example of this.)

Anxiety is also an emotion important from evolutionary perspective as it has helped the current existing species to remain existent. The ability to anticipate future and preparing for it in advance gives competitive edge in survival.

Why Is Anxiety Good?

While reading about anxiety I came across a very good paper by Dr. Randolph M. Nesse.

Randolph M. Nesse is a Professor Emeritus of Psychiatry and Psychology in University of Michigan. The ideas and theory he created to understand and identify anxiety and its intensity are very important and interesting.

Dr. Ness developed the smoke detector principle to control and quantify the medication used to fight with anxiety disorder. (He poses very simple but important question the opening of the paper that “Is he medicating his patients too much? is he harming them?”) The fundamental doubt Dr. Ness had was if the anxiety is evolved during evolution to improve our chances of survival, then why are we forced to reduce its symptoms and effects? Why are we using medications, therapies to reduce these symptoms, effects of anxiety. What if the patient is too anxious for given thing and that thing is too real to happen but the doctor dumbed that emotion down? (Dr. Ness calls it down-regulating the mechanisms causing anxiety)

The core of his thinking is that if we keep on “down-regulating” our anxiety which is an evolutionary gift to us, we might never be able to gauge the future in better way and prepare for it in advance to improve our chances of survival. (this is an exaggeration of the scenario but it proves a point)

This calls for the quantification of anxiety. Which Dr. Ness did through the smoke detector principle.

The Smoke Detector Principle – How Much Anxiety Is Too Much?

Dr. Ness in another paper talks about the mechanism which is a feed-back system between the animal and its surroundings, which selects the emotional response to improve the chances of survival. The emotions we have today are the result of such evolution to maintain “homeostasis” – the balance among our bodily system to survive and function properly.

According to his ideas, anxiety works like a smoke detector.

The anxiety response is always trying to maximize the chances of survival and escape from a life-threatening situation. When we set a smoke detector it will go off even when the fire is not that extreme or if there is just some smoke which can be a controllable one. The smoke detector is designed to never miss a single fire causing situation. This ensures complete confidence in smoke detector that it will save people from every life taking fire scenario. But, it’s the same mechanism of smoke detector which forces people to evacuate frequently even when the fire or smoke where controllable or life threatening.

The frequent emergency evacuation even when it is not required is the same problem with the extreme intensity cases of anxiety. Always having armor ready for combat may sometimes make the soldier to lose the agility.

The patients with anxiety disorder have lowered sense of real threat. Their system triggers too many false alarms.

Dr. Ness established various techniques to quantify the levels of anxiety. The responses from anxiety include increased heart rate, rise in certain bodily chemicals – stress hormone secretion which can be easily measured as signals using instruments. Thus, the smoke detector principal paved a way to quantify the anxiety and understand what triggers the anxiety disorders in patients. It helps to understand how and why a level of anxiety is healthy in normal person and what level of anxiety is unhealthy and needs drug administration, therapy, how it can be administered by altering the setting within and around the person.

The core reasons why we need not to be intensely anxious about common life threats are as follows as Dr. Ness explains in his papers:

Regulatory mechanisms have tendency to make errors and be extra defensive about situations
We do not need to always be extra defensive to avoid given threat. (A machine gun in a bulletproof enclosure is not required to kill a mosquito.)
Our body and surroundings have multiple layers of defense for almost all common threats. We are evolved and have survived in that way.
Our environment is much safer than it was at the time we evolved

Types of Anxiety Disorders

Now that we have understood what is the nature of anxiety and what is its mechanism. Here are some important anxiety disorders to outline. Huge amount of information is available in literature, internet websites on these:

Generalized anxiety disorder (GAD) – too much worrying about ordinary things, problems like money, work, health, relations, family, and anything possible or imaginable, it may not exist in reality.
Hypochondriasis – People suffering from this often worry about the health condition when nothing is wrong with their body. The word comes from feeling of stomach pain the person experiences even when everything is alright.
Specific phobia – fear of anything but specific without any reason. It’s the fear for certain thing even when it does not pose threat.
Social anxiety disorder (SAD) – In this scenario people intensely fear the public situations, humiliations, embarrassments, criticisms.
Separation anxiety disorder (SepAD) – People in this case intensely fear the loss of person or a place
Agoraphobia – it is fear of being in situation where there is no exit door, or escape strategy. Fear of using public transportation, being in large crowds are some examples.
Panic disorder – these are outburst of all the collective or intensive fears, they come quickly and last for short time.
Selective mutism (SM) – in this case the person is extremely fearful of initiating a conversation, does not speak to specific people or in specific situations or conditions even when they are forced to talk by humiliation or mocking.

Post traumatic syndrome disorder (PTSD) and Obsessive-compulsive disorder (OCD) were once classified under anxiety disorders (now not under anxiety disorder in DSM – Diagnostic and Statistical Manual of mental disorders)

Signal Detection Theory For Interpreting ‘Anxiety Like Responses’

One good paper in the Canadian Journal of Psychiatry by Bateson et al. shows how the smoke detector principal can be used to decide the boundaries of different levels of “anxiety like-responses”. This paper talks about signal detection theory and optimal threshold. The beauty of this paper for me is the mathematical model it establishes to explain psychological events. A single formula will help you understand the difference between normal anxiety and anxiety disorder.

With the smoke detector principal, we can now appreciate that not every common threat needs full armored protection. The signal detection theory in this paper shows where a person draws line when they overestimate or underestimate anxiety.

It talks about “optimal threshold” to show a threat response in given situation. Optimal threshold is a mathematical parameter which is function of probability of the occurrence real event and vulnerability of the individual.

The signal detection theory says that the superposition of response signals for given background noise and response signal from real threat give us the quantified judgement of how intensely the anxiety is triggered compared to the practicality of the threat – this quantified judgement is called optimal threshold (λ). Lower the threshold more intensely the anxiety will be triggered for given disturbance – background noise.

Figure 1 : Signal detection problem, how the optimal threshold can be calculated. (Credit: Anxiety: An Evolutionary Approach, 2011, Bateson et al., Canadian Journal of Psychiatry)

Equation 1: optimum threshold (Credit: Anxiety: An Evolutionary Approach, 2011, Bateson et al.,Canadian Journal of Psychiatry)

Here,

λ = optimal threshold

p_nt= probability that there is no threat

p_t= probability that there is real threat

w_fa= cost of false alarm

w_miss = cost of a miss

Once this equation comes in focus the discussion becomes interesting. The ratio of p_nt to p_t mathematically quantifies how practical the threat is. The ratio of w_fa to w_miss mathematically quantifies what will be the cost if the anxiety trigger is accepted or rejected – will the subject live or die. This ratio shows how we trigger anxiety response. If the cost of responding is nothing for even a simple threat scenario, we will choose to trigger that response, same would happen if the cost of losing is ultimately the loss of life, we would trigger any possible anxiety response to avoid it. The authors call this ratio as individual’s vulnerability.

The ratio (p_nt/p_t) can be seen like this. If the surrounding really is hostile and consists of events which cause many life altering events than the safety ensuring events then the p_t (probability of threat) will be way higher than p_nt (probability of no threat and safer environment). In war situation where multiple bombings, gun firings are happening around you the probability of threat happening (p_t) is way high than it not happening (p_nt). The optimal threshold will drop immediately and anxiety triggered will be very high.

The ratio (w_fa / w_miss) can be seen like this. If the person is way stronger to handle given threat, then the person will need no effort, investment or cost to trigger any reaction alarm to even a false threat. Consider the example where you are about to be bit by mosquito, you know the efforts to slap many times until the mosquito dies are not worthless, you will try many times to kill it even when you know it will swiftly escape, you are less vulnerable in this scenario. But now when you are about to be killed by John Wick (!?) you know for sure that even a pencil will do the job for him, any environment is hostile for you, you are vulnerable here, the value of losing life (w_miss)is way high than the cost of attempts to save it (w_fa). Your optimal threshold will immediately drop down thus triggering intense anxiety.

Once you generate enough data for such optimal frequencies you can easily distinguish the healthy anxiety responses and anxiety disorders. I loved how these two factors (probability of threat and vulnerability of an individual) can predict the levels of anxiety in a person. This equation explains and can also quantify why pregnant women have heightened awareness of their surroundings, why people get insomniac after constant mental stress, why restless people are always in the mode of action and fight, why reclusive people hesitate to visit foreign, unknown places.

Your Surroundings and Mindset Matter!

Figure 2 : Three levels of vulnerability, here optimal threshold and probability of event can be correlated for difference in the anxiety responses (Credit: Anxiety: An Evolutionary Approach, 2011, Bateson et al., Canadian Journal of Psychiatry)

It is really interesting what the authors have achieved and established in this research. They compared three different levels of vulnerability and explained them using given plot. The thing to highlight here for anxiety disorders is that they emerge from the environments which always keep on presenting high probabilistic practically threatening scenarios. The anxiety disorders also emerge when the individual feels more vulnerable.

Higher the vulnerability lower will be the optimal threshold and intense will be the anxiety response.

As shown in research, in the uncertain times of Covid-19 people who were locked in their home had no disorders, were not exposed to the virus also felt anxious and faced some anxiety disorders because of the environment they were in.

If the person feels less vulnerable and stronger then even for given strong life-threatening events the optimal threshold will be higher thus the anxiety triggered will be lower.

Are you noticing where this is going?

This is a mathematical model which shows how a healthy, supportive, and safe environment and also a strong mindset and better judgment of reality is important for handling challenging situations.

For a person suffering from anxiety disorder, it becomes very important to make sure that they know that they are in a safer environment and are cared for. It is very important to make them feel safe and understood. Creating a system of critical thinking and reasoning can also help the person to have a sense of strength and high resistance to vulnerability, this also goes for physical strength. The vulnerability is not only mental it is also physical when it comes to reality.

You will now appreciate why teenagers and trauma patients are more exposed to anxiety disorders. Mostly and generally in teenagers it is due to the uncertainty of many new things happening with them simultaneously and in trauma patients it’s the constant bombardment of life-threatening events in hostile environments.

Conclusion

Anxiety serves to prepare a person for threats. The emotion called anxiety is an evolutionary gift to ensure long survival of our species but as it is also related to our primitive instincts, we mostly let anxiety overpower other emotions in seemingly safer scenarios. Strategy and anticipation are the gifts of anxiety but if overused they will end up in imparting unnecessary caution and overprotective attitude which inhibits adaptation to changes there by slowing evolution of our species. Anxiety just like pain is one uncomfortable but effective way to cope up with the adversities in life, that’s how we build strength, resistance and deeper understanding of the surrounding for better and more precisely predictable future.

The remarkable concepts like smoke detector principal and optimal threshold in signal detection theory developed by modern psychologists/ psychiatrists help us to draw a line between a healthy anxiety (adaptive function) and unhealthy anxiety (pathology) and ways to handle/ treat them effectively.

These theories show how we can quantify seemingly intangible emotions like anxiety and way to handle them. If you can measure something effectively you can control and predict it effectively. All credit goes to such brilliant minds!

References, Image sources and further reading:

Battle Symphony- The anthem of emotional support

Battle symphony serves as the best personal encouragement song for all of us fighting their own battles. It also highlights the importance of emotional support to people around us who need it the most and are unable to express themselves at such critical moments.

Linkin Park is one of the most loved music bands in the world. I will take this opportunity to highlight the importance of one of their songs called ‘Battle Symphony”. This is the song that deserves a personal and global attention. I will dive directly into the song:

I got a long way to go
And a long memory
I've been searching for an answer
Always just out of reach
Blood on the floor
Sirens repeat
I've been searching for the courage
To face my enemies
When they turn down the lights
I hear my battle symphony
All the world in front of me
If my armor breaks
I'll fuse it back together
Battle symphony
Please just don't give up on me
And my eyes are wide awake
For my battle symphony

They say that I don't belong
Say that I should retreat
That I'm marching to the rhythm
Of a lonesome defeat
But the sound of your voice
Puts the pain in reverse
No surrender, no illusions
And for better or worse

If I fall, get knocked down
Pick myself up off the ground
If I fall, get knocked down
Pick myself up off the ground

Songwriters: Bradford Philip Delson / Chester Bennington / David Farrell / Jonathan Ian Green / Joseph Hahn / Mike Shinoda / Robert G. Bourdon 
Battle Symphony lyrics Copyrights to Universal Music Publishing Group

Here, our songwriter (writer hereon) is accepting the truth that whatever quest he has embarked upon, it is all about journey not the destination. ‘A long way to go’ signifies that our writer has accepted that the journey from here on will be full of challenges and hardships. He has his memory as a companion with him. ‘Long memory’ is called to highlight the experience, learnings he has gathered in this long journey. These experiences/ learnings have actually made him to accept the beauty of journey, process irrespective of the destination.

The ‘answer always JUST out of reach’ shows that the writer is closer to his moment of perfection, moment of achievement to finally satisfy him but that perfection always remains unachievable. ‘Blood on the floor’ and ‘repeating sirens’ show the severity of hardships, the severity of challenges, the extents of conflicts our writer is going through. The bloodshed mentioned here shows how the conflicts- inner or outer they may be, are going to turn out. Sirens are meant as a warning sign that are showing that this is a ‘NO GO’ zone, that our writer is attempting a thing that is not meant to be in his favor but still he has accepted to be in it.

‘Search for courage to face my enemies’- is such a powerful statement. It shows how our writer even at his worst is ready to deal with the situation. He is not demanding for this situation to end on its own, rather he wants the courage to face the situation by himself. The search for courage shows that he is really scared of the situation but he is not going to turn around now. He is beyond that ‘point of no return’. The enemies that our writer is mentioning here are the demons that he has created for himself, his inner conflicts. The quest for perfection explained already in the lines before and the inner demons mentioned here show that there is a huge difference between the worlds our writer had imagined and the reality he is going through. This drastic difference between reality and imagination has created those demons for our writer. These demons of conflicts are what blanking his senses, are making him indecisive/helpless, are making him to lose his potential, to under-perform. That is why he is saying that his enemies have turned down the lights, turning down the light shows that our writer has become directionless, he is unaware of his surroundings hence unable to decide what to do next, how to defend himself.

The battle symphony is the only thing which is like that ‘sixth sense’ for our writer to sustain through this long way. The literal meaning of symphony is the ‘a usually long musical composition for a full orchestra’. How could a battle have symphony? We have already heard about ‘battle cry’, ‘battle call’ or ‘war call’. Then why is our writer is calling it a battle symphony? The use of symphony is very important for this song, the purpose of calling it a symphony and not a war call or battle cry is revealed in the next line as ‘all the world in front of me’. The writer calls all the world as his enemy because it is not matching the standards he has set in his mind. It is only the harmony- as in ‘symphony’ of his relationship with that one special person closer to him which is keeping him alive through this battle. That special person is the only thing that is empowering him to fight against the whole world.

Here, there can be different interpretations:

One can be that our writer is fighting his inner demons, his own mental condition- illness. The support of his loved ones is the only thing which is responsible for his survival in this battle with his inner conflicts.

Another interpretation can be that our writer has taken a decision against the regular customs of the world which made the whole world his enemy. It is only the support from his loved ones which is empowering him to endure through the hardships.

Even on multiple failures our writer is ready to accept the outcome, learn from them and get ready for next fight, hence fusing the armor comes next. He is just expecting for his loved ones to count on him, to believe in him to endure this fight. This fight is not just about winning and losing, it is about survival hence it has already been considered as a journey and not a destination. He is ensuring his loved ones, his support system that even if he may seem defeated but his eyes are wide awake. Here, eyes closed indicate death, acceptance of defeat in the battle. Our writer keeping his eyes wide awake shows that whatever will the outcome he will stand strong and keep on fighting through the battle.

The advice of people to retreat, that opinion of not belonging to the place are the metaphors of self-doubt, fear our writer is experiencing. This too has two interpretations- it may be the inner doubts or the real people mocking on his face. But, the march to the rhythm of lonesome defeat really shows the spirit and confidence with which our writer has accepted the outcomes of this battle. ‘Win or lose’- whatever the outcome will be, the decision to fight through it will remain the same.

The writer considers ‘the sound of voice’ of his loved ones which may be a person or people who truly believe in him as cure for his pain. The ‘sound of voice’ is actually implied as an encouragement by his loved ones which is reducing his pain, calming him down.

There is no turning back for our writer from here on in his battle with the world and with his inner conflicts. Only thing he demands is the support, the trust from his loved ones.

The song battle symphony is important in many ways. First of all, its main intention is to communicate the feelings that people are going through inner conflicts/experiences, but it is also helpful in other way around. Every one of us is fighting his/her own battle in many ways – on different fronts; some people are strong enough to open up themselves to the others and some people choose to keep things to themselves. The second category of people are the ones this song highlights on. These are the people who are highly doubtful about themselves, they are highly aware of their surrounding and how people may make fun of them, how people will make them feel embarrassed. These types of people are highly susceptible to inner conflicts. These are the people who need good listeners, these are the people who need that unexpected support. Sometimes, they may not express it in words but if you find someone going through such hardships, please ensure that they are made aware that there is always somebody for helping them. One problem in this situation is that the people gong through such challenges are very hard to notice.

I will share one anecdote from George Bernard Shaw with you:

A Native American elder once described his own inner struggles in this manner: Inside of me there are two dogs. One of the dogs is mean and evil. The other dog is good. The mean dog fights the good dog all the time. When asked which dog wins, he reflected for a moment and replied, the one I feed the most.

-George Bernard Shaw

Whenever you find yourself or any of person in your surrounding having such conflicts, remember that every conflict whether it may be inner conflict with a conflict with others, it becomes easy when correct support, encouragement is provided. It my not solve the conflict for the person but it will definitely give him/her the courage to endure through that battle. This is applicable not only to a person but to the nations, groups, ethnicity, races, casts, cultures. It is just about what cause, what option you are supporting. That will decide the outcome. Being the only known self-aware species in the universe, it becomes a responsibility of us as humans to understand the real problems lying underneath, and resolving them to win-win situations. That will really indicate the proposition of calling ourselves ‘self-aware’. The one who becomes self-aware also becomes aware of how others experience the things- creating that bridge between him/her and others.

Battle Symphony by Linkin Park