Decoding layers of anxiety

Many clients come to counselling describing themselves simply as “anxious.” However, as we begin to explore their inner world, it becomes clear that this label may mask a deeper and more granular suite of emotions.

Below is a list of alternative emotional experiences that might be hidden under the term “anxiety”. Being able to unpack our anxiety and experience it with greater emotional nuance makes it easier to understand and respond to it. Ultimately, the better we understand what is happening, the more able we are to adapt, and that ability to adapt is key to happiness and sustainability.

1. Apprehension
   A quiet, persistent warning that the unknown lies ahead—a subtle stirring before life’s inevitable challenges.

   For example, in Shakespeare’s Hamlet, the protagonist wrestles with his inner turmoil and hesitancy before taking decisive action, his reflective soliloquies revealing a deep apprehension about the uncertainties of fate and the consequences of his choices.
   
   This one comes up a lot when client's find themselves trapped in situations in which change requires a big shift in circumstances ... when there's a big price to pay (emotional or otherwise) in every direction.

2. Restlessness
   A ceaseless inner motion—a yearning for change that leaves you both excited and unsettled.
   
   Consider Holden Caulfield in J.D. Salinger’s The Catcher in the Rye. His constant movement through New York City and restless search for authenticity in a disillusioning world exemplify the inner restlessness that can drive us to question our surroundings and our place within them.
   
   This often manifests as a form of anxiety in clients when they have energy or motivation to achieve something, but have not found a suitable avenue yet. Often, the block is an internal one - an aversion to the unsettling experience of change and a confusing of excitement with anxiety.

3. Uncertainty
   A fog of indecision, where every direction seems possible yet fraught with risk, leaving you to wonder which path to choose.
   
   In T.S. Eliot’s The Love Song of J. Alfred Prufrock, the narrator’s meandering thoughts and hesitations capture the essence of uncertainty. His internal monologue, full of second-guesses and lingering doubts, mirrors the difficulty of committing to a single course in life.
   
   This is a big one when it comes to anxiety. Uncertainty is one of the key drivers for anxiety - it is empowered by a fear of making mistakes, wasting energy, and believing that we cannot cope if things do not turn out as expected or if they don't go our way.

4. Dread
   A profound, shadowy fear that something vital is at risk—a heavy sense of foreboding about what lies ahead.
   
   Joseph Conrad’s Heart of Darkness provides a striking portrayal of dread through Marlow’s journey into the unknown. As he ventures deeper into both the physical jungle and the recesses of his own mind, the pervasive sense of impending doom highlights the paralyzing nature of dread.
   
   This ties in with the existential observation - our anxiety is proportional to the value we place on something. We rarely are anxious over things that do not matter to us.

5. Trepidation
   A trembling hesitation on the threshold of change—each step forward charged with both hope and fear.
   
   In Herman Melville’s Moby Dick, Ishmael’s cautious preparations for the whaling voyage convey trepidation. His mixture of excitement for the adventure and fear of the vast, unpredictable ocean illustrates how trepidation can coexist with the promise of discovery.
   
   This feeling can sometimes pick up our fear of change in the form of becoming someone or something different. Sometimes we know that what we're about to do will change us - that what we're about to do cannot be undone and is likely to have a lasting and deep effect on our lives.

6. Vulnerability
   An unguarded openness—a state of raw exposure that, while it may invite pain, also paves the way for profound transformation.
   
   Ernest Hemingway’s A Farewell to Arms depicts vulnerability through its portrayal of a man in love amid the harsh realities of war. The protagonist’s willingness to expose his inner self, despite the risks of heartache and loss, shows how vulnerability can be a precursor to deep personal insight.
   
   For many of us, vulnerability feels intrinsically scary. Sharing emotions or our authentic sense brings up fears of rejection, shame, and a sense of being weak. This is something that has become conditioned for many of us, and is something that we can undo, by cultivating an appreciation for vulnerability and for the intimacy that it allows.

7. Insecurity
   A nagging inner critic questioning your worth—a subtle distortion that leaves you feeling adrift and uncertain about your abilities.
   
   The meditative - and compelling - reflections of stoic philosopher and Roman Emperor Marcus Aurelius offer a powerful example of grappling with insecurity. His insistence on focusing on inner strength over external validation serves as a model for overcoming self-doubt.
   
   Insecurity is a key driving force; pioneering psychiatrist and psychotherapist, Alfred Adler, broke from Freud, arguing repressed sexuality is not our main driving force, insecurity complexes are, and that we are primarily driven to compensate by seeking power.

8. Disquiet
   A pervasive unease—a quiet disturbance that unsettles your inner calm, as if an unspoken lament reverberates within.
   
   Fyodor Dostoevsky’s Notes from Underground features a narrator whose persistent inner unrest and cynicism reveal a state of disquiet. His internal struggles, marked by a constant battle with his own contradictory impulses, illustrate how disquiet can permeate one’s entire outlook.
   
   Disquiet can often manifest in overthinking; our unsettled character fuels rumination and internal problem solving trying to find a level of homeostasis that cannot, actually, be achieved through thinking alone.

9. Overwhelm
   A tidal surge of emotion—a cascade of thoughts and feelings that can leave you momentarily paralyzed under their weight.
   
   In Albert Camus’s The Plague, characters confront overwhelming despair as they face the relentless spread of disease. This external crisis mirrors the internal experience of being inundated by emotions, yet also hints at the hidden resilience within each person.
   
   Emotional overwhelm is common, often driving clients in to periods of withdrawal and coping mechanisms - especially drinking, eating, social media. A key thing that we neglect when we get overwhelmed is the subtle thoughts - the "must" and "should" statements, that make what is happening seem so unacceptable.

10. Self-Doubt
    A relentless questioning of your own abilities—a persistent inner critic that sows uncertainty about your worth.
    
    In Shakespeare’s King Lear, the king's tragic descent is fueled by a profound self-doubt. His inability to trust both himself and those around him ultimately leads to catastrophic consequences, underscoring the destructive power of persistent self-doubt.
    
    A lack of self-trust is common in anxiety. If we can't use our feelings as a guide, because everything feels "off", then how can be make decisions? Sometimes, this requires accepting that the best decision (or the "right" decision) will feel wrong.

Embracing emotional granularity—recognizing the distinct shades behind what we often label as “anxiety”—is a crucial step toward more effective emotional regulation. By differentiating between apprehension, restlessness, uncertainty, and the other nuances of our experience, we empower ourselves to address each feeling with targeted self-care. A practical exercise is to maintain a daily emotion diary. Each day, take a few minutes to pause and jot down not only that you feel “anxious,” but also describe the specific quality of that emotion. Ask yourself: Are you experiencing a hint of apprehension? A surge of restlessness? Over time, this practice of affect labeling can help improve your emotional regulation and overall well-being (Barrett, 2006).

Reference: Barrett, L. F. (2006). Solving the emotion paradox: Categorization and the experience of emotion. Personality and Social Psychology Review, 10(1), 20–46.