How to Survive the End of the World

1. Anxiety: More Than Just Worry, It's a Severe Condition.

Before my diagnosis I had – wrongfully – assumed that this was just the way everyone was.

It's not just you. Many people, including the author, initially believe their constant fear and worry are normal, only realizing after diagnosis that they experience severe anxiety, a condition far beyond typical anxious feelings. This realization, though initially shocking (especially when presented with a "SEVERE" graph), provides a name for the struggle and a target to fight.

A widespread issue. Anxiety disorders affect millions, manifesting in various forms like GAD, social anxiety, and phobias. Unlike simple worry, which is a temporary reaction, anxiety is a persistent state of apprehension that can paralyze and disrupt daily life, making even basic functions feel terrifying.

Finding a name. Getting a diagnosis is a crucial first step. It transforms an amorphous, overwhelming feeling into a defined enemy. This understanding allows individuals to seek appropriate help and connect with others who share similar experiences, fostering a sense of community in the fight.

2. Your Anxious Brain: An Evolutionary Misfire.

It’s an evolutionary fuck-up, an overcompensation that once defined us as a dominant species, but now makes it difficult for some of us to make eye contact with people.

Ancient wiring, modern world. The core of anxiety lies in the amygdala, the brain's threat detection center, and the release of stress hormones like cortisol and adrenaline. This "fight or flight" response was vital for survival against predators but is maladapted for modern stressors like busy commutes or social interactions.

Overactive alarms. The anxious brain struggles to differentiate between real physical threats and perceived or imagined ones. It triggers the same intense physiological response (sweating, rapid heart rate, shortness of breath) whether facing a tiger or a crowded train, leading to irrational panic and a constant state of alert.

Chemical imbalances. Alongside the stress hormones, anxiety often involves low levels of serotonin, a neurotransmitter linked to mood. This chemical cocktail keeps the anxious mind on edge, constantly scanning for potential dangers and making it difficult to feel calm or happy, even in safe situations.

3. Daily Life is an Anxiety Minefield (Mornings, Commute, Work).

Exchanging the warmth and comfort of my own duvet nest for another bout of reality is a struggle that takes quite some time to come to terms with each morning.

Mornings are a battle. Waking up means the anxious brain immediately starts scrutinizing the day, replaying past mistakes, and anticipating future problems. This leads to insomnia, exhaustion, and a reliance on caffeine, creating a cycle that makes simply getting out of bed a monumental task.

Commuting is chaos. Public transport combines many anxiety triggers:

• Crowds and confined spaces
• Lack of control over the journey
• Unpredictability and potential delays
• Forced proximity to strangers (who are often awful)
  This environment can easily trigger panic attacks and intense social discomfort.

Workplace worries. The professional world presents its own challenges:

• Imposter syndrome and fear of being exposed as incompetent
• Social interactions with colleagues and superiors
• Pressure of deadlines and performance expectations
• Fear of making mistakes or being judged
  These stressors contribute to a constant state of unease, making it hard to focus and feel secure in one's job.

4. Socializing & Relationships: Navigating Human Interaction.

Sartre said, ‘Hell is other people.’

Fear of judgment. Social anxiety makes interacting with others terrifying, driven by the fear of being judged, found boring, or disappointing. This can lead to avoidance, awkwardness, and a tendency to overanalyze every interaction, making genuine connection difficult.

Relationships as a double-edged sword. While craving connection and support, the anxious mind struggles with trust and vulnerability. It constantly anticipates rejection or betrayal, projecting worst-case scenarios onto partners and friends, which can strain relationships.

Attachment and separation. Finding a trusted partner or friend can create an "attachment figure," a source of safety. However, this can also lead to separation anxiety, causing panic or distress when that person is not present, highlighting the anxious mind's reliance on external constants for security.

5. The Internet: A Double-Edged Sword for the Anxious Mind.

The point I am trying to make my way towards is that social media is a resource that previous generations didn’t have...

A digital lifeline. The internet, particularly social media, can be a vital tool for anxious individuals. It offers:

• A platform for expression without face-to-face pressure
• Access to support communities and shared experiences
• A way to feel less alone and isolated
• A form of "cheap therapy" and distraction

The dark side. However, the internet also presents significant challenges:

• Exposure to negativity, trolls, and online harassment
• The pressure of curated online personas and competitive comparability
• The risk of falling into procrastination and avoiding real-world interaction
• The spread of misinformation and self-diagnosis
  Navigating this space requires caution and self-awareness to maximize benefits and minimize harm.

Finding your voice. For many, including the author, writing online about their struggles is a powerful way to articulate feelings that are difficult to express verbally. Sharing experiences can lead to unexpected support and connection, demonstrating that vulnerability can foster community.

6. Adult Responsibilities: Fueling the Anxiety Fire.

Being an adult is just feeling tired all the time and telling people you feel tired and then they reply saying that they are tired too.

The weight of adulting. Growing up brings a host of responsibilities – bills, work, relationships, family – that can feel overwhelming to the anxious mind. These tasks, which others seem to handle with ease, become sources of immense pressure and potential failure.

Avoidance and procrastination. Anxiety often leads to avoidance behavior, where individuals put off or ignore stressful tasks like checking bank balances or making phone calls. This provides temporary relief but ultimately exacerbates the problem, creating a cycle of fear and inaction.

Self-imposed pressure. Much of the stress comes from internal expectations. Comparing oneself to others' perceived achievements (marriage, homeownership, career success) creates unrealistic standards. Learning to accept doing one's best, rather than striving for an impossible "perfect," is crucial.

7. Relaxation: The Anxious Brain's Toughest Challenge.

We are so in tune with worry that when we have nothing to worry about, we worry because we aren’t worrying.

The paradox of rest. For the constantly vigilant anxious brain, true relaxation is incredibly difficult. Downtime can feel like a signal that something has been forgotten, triggering a new wave of worry about what might have been missed.

Finding forced tranquility. Various techniques can help redirect the anxious mind and induce calm:

• Exercise: Physical activity can temporarily silence anxiety by focusing the mind on bodily sensations and releasing endorphins.
• Meditation/Mindfulness: Practices like guided meditation or yoga help regulate breathing and train the mind to focus on the present moment, interrupting anxious thought spirals.
• Education/Creative Pursuits: Engaging the mind with learning or creative activities provides a healthy distraction and sense of accomplishment.

Rewarding yourself. Simple pleasures and self-care are vital. This includes:

• Eating well (but not obsessively)
• Taking holidays or short breaks to escape routine stressors
• Spending time with animals, which can boost happy chemicals
  These activities provide positive reinforcement and remind the anxious person that they deserve moments of peace.

8. Recovery Isn't a Cure, It's Learning to Live With It.

Anxiety never truly goes away, we learn to live with it, to live in spite of it.

Acceptance is key. Recovery is not about eliminating anxiety entirely, but about learning to manage it and reduce its control over your life. It involves accepting that anxiety is a part of you, but not your entire identity.

A continuous process. The path to managing anxiety is often non-linear, with ups and downs. It requires ongoing effort, self-awareness, and a willingness to adapt strategies as needed. There is no single "cure," but rather a journey of learning and coping.

Building resilience. By facing challenges and learning to navigate anxious moments, individuals build resilience. Each small victory strengthens the ability to handle future stressors, transforming fear into a source of strength and experience.

9. Professional Help: Doctors, Therapy, and Medication.

The first conversation I had with my GP I was unsure of what to say, what to do, I rambled, my leg shook up and down furiously, I cracked my knuckles and I babbled every uncomfortable symptom out of my face into his.

Taking the first step. Seeking professional help is often the most difficult but crucial step. Talking to a doctor or therapist requires vulnerability and admitting that you can't manage alone, which goes against the anxious instinct to hide problems.

Treatment options. Professionals can offer various approaches:

• Medication: Anti-anxiety drugs (SSRIs, SNRIs, benzodiazepines) can help regulate brain chemistry, though they may have side effects and require adjustment.
• Cognitive Behavioural Therapy (CBT): This therapy helps retrain the brain to challenge irrational thoughts and change behavioral patterns.
• Exposure Therapy: Gradually confronting feared situations helps the brain learn that these triggers are not actually dangerous, reducing panic responses over time.

Finding the right fit. Just like dating, finding the right therapist or doctor may take time and experimentation. It's important to feel heard and comfortable with the professional you choose, and it's okay to seek a different one if the first isn't a good match.

10. Self-Care & Small Steps: Your Personal Anxiety Arsenal.

Tiny victories like these are crucial to beating the anxious mind into submission.

Be kind to yourself. Self-care is fundamental to managing anxiety. This means prioritizing your well-being, setting boundaries, and not being overly critical of yourself. It's about treating yourself with the same compassion you would offer a friend.

Embrace tiny victories. Overcoming anxiety is a process of small, incremental steps. Celebrating minor achievements, like getting out of bed, leaving the house, or enduring a short social interaction, builds confidence and reinforces positive behavior.

Develop coping mechanisms. Build an arsenal of personal strategies to manage anxious moments:

• Breathing exercises to regulate panic
• Anchoring techniques to ground yourself
• Distractions like reading, music, or hobbies
• Planning and preparation to reduce uncertainty
  These tools provide a sense of control when anxiety threatens to overwhelm.

11. Stigma & Representation: Fighting Misunderstanding.

Why, if any other organ in the body is damaged, do you receive sympathy, but not if the problem is with your brain?

Ignorance fuels fear. Stigma surrounding mental health stems from a lack of understanding and historical demonization. Terms like "mad" or "crazy" perpetuate negative stereotypes, leading to fear and discrimination against those who suffer.

Media's role. Tabloid headlines and inaccurate portrayals in media contribute to harmful narratives, suggesting that mental illness makes individuals dangerous or incapable. This reinforces internal shame and makes people less likely to seek help.

Talking breaks barriers. Openly discussing mental health, sharing personal stories, and increasing accurate representation in media are vital steps in normalizing these conditions. This reduces stigma, encourages others to seek help, and builds a more compassionate society.

12. You Are Not Alone, You Are Not a Failure.

Somewhere among the six billion people aimlessly wandering this planet, there will be someone who can relate to your situation and they will want to talk about it just as much as you do.

Shared struggle. Despite feeling isolated, millions of people experience anxiety and other mental health problems. Connecting with others who understand, whether online or in person, is a powerful reminder that you are not alone in your battle.

Anxiety is not a flaw. Having anxiety does not make you weak, a failure, or less of a person. It is a condition, like any other illness, that can be managed. Your worth is not defined by your mental state.

You are extraordinary. Navigating life with anxiety requires immense strength and resilience. You are fighting an internal battle every day and still showing up. This makes you brave and capable, even if your anxious brain tells you otherwise.

Last updated: May 21, 2025