Causes of Anxiety: Biological, Psychological, and Environmental

Causes of Anxiety: The Interaction Between Biology and Psychology

Anxiety is a complex feeling, not merely a physiological or psychological response. To understand its origins, we need to view it through a multifaceted lens, where the interaction between biological, psychological, and environmental factors forms an intricate and inseparable network.

Biological Factors: Chemical Changes in the Brain

Numerous scientific studies have shown that anxiety may originate from an imbalance in neurotransmitters in the brain, chemicals responsible for transmitting information between nerve cells. One of the most important chemicals related to anxiety is serotonin, a chemical that strongly influences feelings of happiness and emotional stability.

According to a study by Dr. John L. McGowan from McGill University (Canada), individuals with anxiety disorders tend to have lower serotonin levels in the brain compared to healthy individuals. When serotonin is insufficient, the body struggles to regulate emotions, leading to increased anxiety.

Additionally, another important biological factor is the limbic system, which regulates basic emotions and the fight-or-flight response. This system includes structures such as the amygdala, which plays a crucial role in detecting threats and triggering anxiety responses. Research from the University of California, Los Angeles (UCLA), indicates that individuals with abnormal amygdala activity are more likely to experience anxiety, even in the absence of clear threats. This explains why some people feel anxious without any specific reason.

Psychological Factors: The Formation of Thought Patterns

While biological factors play a significant role, anxiety is not solely rooted in the brain. Psychology also plays an essential part in the formation and maintenance of anxiety. One key theory related to anxiety is Dr. Aaron Beck’s Cognitive Theory, who founded Cognitive Behavioral Therapy (CBT). According to Beck, anxiety stems from negative and unrealistic thoughts that we create in our minds.

Studies from the University of Oxford also show that individuals who tend to overthink the future, constantly worrying about possible negative outcomes, are at a higher risk of developing anxiety disorders. For example, if you think, “If I don’t do well in this meeting, everything will fail,” you’ve created a “catastrophizing” thought pattern, which rapidly increases anxiety.

However, anxiety doesn’t always arise from irrational thoughts. Stressful events from the past, such as experiencing loss, violence, or trauma, can leave deep psychological scars. These scars can trigger anxiety responses when similar situations arise in the future. This mechanism is explained by Classical Conditioning, a theory by psychologist Pavlov. When a stressful event occurs and becomes associated with a specific object or situation, the brain learns to connect that object with feelings of anxiety in the future.

Environmental Factors: The Impact of Social Pressure and Life Changes

The environment and life circumstances play a significant role in the development and escalation of anxiety. Social factors such as work pressure, strained personal relationships, financial difficulties, or the loss of loved ones can all contribute to heightened anxiety levels. An important study by Dr. Sarah L. Stiles from Stanford University showed that individuals with disrupted social lives, such as lacking support from family or friends, tend to experience more anxiety. Loneliness and a sense of being misunderstood are major risk factors for developing anxiety disorders.

Additionally, major life changes, such as moving, changing jobs, or starting a new relationship, can cause feelings of insecurity and anxiety. Research from the Stress Research Center at Harvard University reveals that such changes can lead to a sense of loss of control, increasing stress and anxiety levels.

Hereditary Factors: Anxiety Can Be Passed Down From One Generation to Another

In addition to biological, psychological, and environmental factors, another aspect to consider is genetics. Individuals with a family history of anxiety disorders are at a higher risk of developing anxiety symptoms themselves. Research by Dr. Matthew R. J. Hoh from Yale University suggests that if a person has parents with anxiety disorders, they may inherit a genetic “predisposition” to anxiety.

However, this does not mean that everyone will develop anxiety simply because they have a family history. Life environment and personal experiences still play a decisive role. It can be said that genetics is just one part of the overall factors influencing anxiety, and it interacts strongly with environmental factors

.Effective Treatment Methods: From Psychological Adjustments to Daily Practices

Anxiety can be an uncomfortable mental burden and sometimes a prolonged obsession, but it is important to remember that there are many effective methods to help you control, alleviate, and ultimately overcome these anxious states. These methods not only focus on treating symptoms but also help you change your mindset and way of life, creating a sustainable balance in your life. Below are effective treatment methods, ranging from psychological adjustments to daily practices, that can help you regain peace of mind.

Cognitive Behavioral Therapy (CBT): Rebuilding the Relationship with Thoughts

Cognitive Behavioral Therapy (CBT) is one of the most popular and effective psychological therapies for treating anxiety. CBT focuses on helping patients identify, analyze, and change irrational thoughts and behaviors, thus reducing anxiety.

How CBT Works

One of the fundamental principles of CBT is understanding that anxiety is not only caused by external situations but also by how you respond to those situations. If you constantly think, “I will fail,” or “Everyone will judge me badly,” these thoughts will trigger strong feelings of anxiety. CBT helps you identify and change these thoughts to create a more realistic approach, thus reducing stress.

For example, in an important meeting, if you think, “If I make a mistake, everyone will laugh at me,” CBT helps you reconsider this situation, perhaps realizing that others are not paying as much attention to you as you think, and if you make a mistake, it is just part of the learning process.

Benefits of CBT

Research from Harvard University shows that CBT can significantly reduce anxiety levels within 8 to 12 weeks. This method has been proven to help patients improve their ability to manage anxiety and worry in daily life.

Exposure Therapy: Gradually Confronting Fear

Exposure Therapy is another effective treatment method for anxiety, especially for those with social anxiety or specific phobias such as fear of heights, fear of animals, etc.

How Exposure Therapy Works

This method is based on the principle of conditioned learning, where fear is the result of a response formed from past experiences (for example, you were once laughed at during a presentation, and as a result, you developed a fear of public speaking). Exposure therapy helps you gradually face the anxiety-inducing object, starting from less stressful situations to more challenging ones.

For example, if you fear social interaction, the first step may be to engage in a short conversation with a trusted friend. Then, you can try attending small events before gradually participating in larger meetings or interacting with strangers. The important thing is that you will learn to control your anxiety and realize that things are not as scary as you imagined.

Benefits of Exposure Therapy

This therapy helps reduce long-term anxiety by “training” the brain not to overreact to situations that you perceive as threatening. Research from Columbia University shows that exposure therapy is one of the most effective treatments for anxiety, especially for social anxiety.

Meditation and Mindfulness: The Art of Mastering the Mind

Meditation and mindfulness are methods that are becoming increasingly popular in helping to control anxiety and stress. They not only help calm the mind but also create a deeper connection with oneself.

How Mindfulness Works

Mindfulness is the ability to pay conscious, non-judgmental attention to present experiences. Instead of worrying about the future or regretting the past, you learn to embrace each moment without evaluating or judging it. A simple example is when you are eating—focus on each bite of food, savor the taste, texture, and flavor, rather than letting your mind wander to work or other worries.

Benefits of Meditation and Mindfulness

Research from the Stress Research Center at the University of Massachusetts shows that just 20 to 30 minutes of mindfulness practice each day can help reduce anxiety and stress symptoms. Practicing meditation also enhances emotional self-regulation and calms areas of the brain related to anxiety, such as the amygdala.

KTGA’s Sharing: “One of the most noticeable changes in my life after practicing mindfulness is that I can face anxiety without letting it control me. Every morning, I dedicate at least 10 minutes to meditation, and I feel much lighter in my mind.”

Daily Practices: Small but Powerful Habits

In addition to applying therapeutic methods, daily habits also play a crucial role in maintaining mental health. KTGA believes that small changes in daily life can lead to significant improvements in controlling anxiety.

1. Regular Exercise

Exercise is one of the most effective ways to relieve stress. Physical activity stimulates the production of endorphins—the body’s natural “happiness hormones.” Just 30 minutes of light exercise such as walking, cycling, or yoga each day can help significantly reduce feelings of anxiety.

KTGA’s Suggestion: “I always try to start my day with 15 minutes of light yoga. This not only helps my body stay flexible but also calms the worries in my mind.”

2. Getting Enough Sleep

Quality sleep is crucial for recharging energy and restoring mental health. Lack of sleep can increase anxiety levels, making you more prone to stress the next day. Make sure you get at least 7-8 hours of sleep each night and establish a regular sleep routine.

3. Maintaining a Healthy Diet

A balanced diet with foods rich in vitamins, minerals, and essential nutrients supports brain health and helps regulate emotions. Avoid fast food, excessive sugar, or caffeine, as these can increase anxiety levels