How to Manage Anxiety with the Anxiety Equation

Don’t panic – no math skills needed! There are lots of different types of anxiety, but they all have certain things in common. We can summarize those things into a simple equation. The equation is handy because when anxiety is high, the equation can point us to what might be causing it to be high — and then we can focus our coping in that direction. That means we can get to the coping stage more quickly and more effectively. Here’s how the equation works.

The Anxiety Equation

Let’s start with the equation and then I’ll break it down for you and tell you what the parts mean. Here’s the anxiety equation:

This equation states that the amount of anxiety you have is how big of a threat you estimate something to be divided by how many resources you estimate you have. Let’s break that down a little.

Estimation of Threat

“Estimation of threat” means how dangerous you perceive something to be. Petting a rabbit = tiny threat; Petting a wild, poisonous snake = big threat. The more threatening something you perceive something to be, the more anxiety you will have. Importantly, the “estimation of threat” doesn’t have to map on to reality. If you have a fear of rabbits, for example, then petting a rabbit might seem like a big threat (like Little Albert, if you took an introductory psychology course). So this is about perception more than reality.

Your “estimation of threat” is actually made up of two things: (1) How likely you think it is that something bad will happen and (2) how awful you think it will be. Estimation of threat is highest if you think it’s really likely that something bad will happen and you think it’ll be awful — so it’s really likely that if you pet a wild, poisonous snake, it’ll bite you, and it might have some serious consequences. Estimation of threat is lowest if you think it’s unlikely that something bad will happen and, even if it does, you don’t think it’ll be all that bad. So, it’s unlikely that a rabbit will bite you if you pet it, but if it does, it probably won’t hurt that badly or cause much damage. Estimation of threat can also be in the middle: Maybe I think it’s really likely that the rabbit will bite me but that it won’t be all that bad, or maybe I don’t think it’s very likely that the snake will bite but if it does – boy!

Estimation of Resources

“Estimation of resources” means how equipped you think you are to handle whatever the threat is. Recognizing you have skill, people, money, etc. to help with the problem = high estimation of resources; Thinking you’re all alone and have no idea what you’re doing = low estimation of resources. The fewer resources you perceive yourself to have, the more anxiety you will have. Again, the “estimation of resources” doesn’t have to map on to reality. Even if you have lots of skills and people to help you, if you don’t realize you have skills or aren’t willing to ask for help, then you might not perceive yourself to have the necessary resources. So, just like with “estimation of threat,” this is about perception more than reality.

Just like “estimation of threat,” your “estimation of resources” is made up of two things: (1) How well you think you can cope independently and (2) how you think other people will respond if the “worst case scenario” happens. Estimation of resources is highest if you think you’ve got good coping skills and you think someone would be compassionate or helpful if necessary — so I know what to do to treat a snake bite and I could call 911 for extra help if necessary. Estimation of resources is lowest if you don’t think you have the necessary coping skills and think people would judge you, ridicule you, or leave you to suffer. So, maybe you believe that if you get bit by the snake, you won’t have the slightest idea what to do and the people around you would just watch you die. Estimation of resources can also be in the middle: Maybe I think I can cope with the rabbit bite even if people aren’t helpful, or maybe I don’t have any idea what to do with a snake bite but feel confident that people will be compassionate and helpful.

The Anxiety Equation, Specified

A more specific version of the equation looks like this:

How to Use the Anxiety Equation to Manage Anxiety

Now that you know the anxiety equation, you can use it to help yourself manage anxiety. If I recognize that I have anxiety around rabbits, for example, I can break it down and identify which part of the equation is out of whack:

• Estimation of Threat
  • Likelihood: Am I overestimating how likely it is that the rabbit will bite?
  • Awfulness: Am I overestimating how awful it would be if the rabbit bit me?
• Estimation of Resources
  • Coping: Do I have coping skills to manage a rabbit bite?
  • Rescue: Would people help me with the bite if needed?

When you can identify which part of the equation is out of whack, you can then tackle it individually. So, if you’re overestimating the likelihood of something bad happening or how awful it would be, you might work to make your thoughts more aligned with reality. Here are some resources for doing just that:

Or, if you’re short on coping skills, you might want to beef up your anxiety coping skills with these resources:

And, always keep in mind that surrounding yourself with compassionate people is helpful for navigating through anxiety.

How to Survive a Panic Attack

The ultimate imbalance of the anxiety equation is a panic attack. Next week, we’ll work on some strategies for how to survive a panic attack. Don’t miss it.

Talk to you soon,

Dr. Finch

P.S.    Remember, this is education, not treatment.  Always consult with a psychologist or therapist about your mental health to determine what information and interventions are best for you.  See the disclaimer for more details.