Do You Have Free-Floating Anxiety?

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Have you ever felt anxious without knowing exactly why? You might be experiencing free-floating anxiety. So, what is this phenomenon, and what can you do about it?

The American Psychological Association has two definitions for free-floating anxiety. The first is “a diffuse, chronic sense of uneasiness and apprehension not directed toward any specific situation or object. It may be a characteristic of a number of anxiety disorders, in particular generalized anxiety disorder.” In other words, a feeling of anxiety comes over you, but you are not sure what it might be linked to.

As a trained psychoanalyst, I appreciate the second definition more: “In psychoanalysis, general feelings of distress that have been disconnected from the original circumstances that caused them.” The key difference here is that there was an earlier source for the anxiety, but that it is no longer present in one’s immediate circumstances.

Definitions aside, free-floating anxiety can be problematic because it ends up getting “attached” to various stressful aspects of a person’s life. There is no shortage of stressors these days, so it might be realistic to tell oneself that I am worried about losing my job, or my retirement account, or my relationship. These are all easy targets, and worthy of anxiety, but they might not have anything whatever to do with why you are feeling anxious in this moment.

I am reminded of a beloved holiday movie, Home Alone, when the mother is feeling anxious on the plane to Paris. The father concludes she is anxious because they forgot to close the garage door. Of course, the truth is far worse, with their 8-year-old son Kevin being left alone in suburban Chicago. In this fictional scenario, the source of the anxiety was actually more problematic than initially feared, but that is not always the case.

Anxiety gets a bad rap.

Remember, also, that anxiety can be normal and helpful. It is anxiety that gets us to school or work on time. It helps us to submit our taxes (hopefully). Anxiety also sometimes encourages us to speak with loved ones to make sure they are all right and that the relationship is solid. Anxiety in these instances is actually very helpful, so it will be important to appreciate the anxiety and move on, rather than worry about having a psychiatric diagnosis or anticipating some “worst-case” scenario around the corner.

Anxiety can also be debilitating.

Acknowledging the above, there are times when anxiety is excessive for the situation at hand. We see this with school refusal or agoraphobia. Unfortunately, people’s lives can be severely disrupted by excessive anxiety. Regrettably, the action that tends to relieve that anxiety (avoidance) also tends to reinforce it. Instead, it is important to accept the anxiety for what it is and take helpful action to reduce it.

What can be done?

Fortunately, whether one understands the “real” source of the anxiety or not, there are steps to take to reduce it. The following can help.

• Exercise is shown to reduce stress and anxiety while also boosting mood.
• Mindfulness techniques, including staying in the present moment and deep breathing, can help to calm the nervous system.
• Spending time with loved ones or pets can be reassuring and help reduce anxiety.
• Aligning one’s life with one’s values. In my experience as a psychologist, living a life consistent with one’s values can help promote purpose and reduce dissonance.

In summary, all of us feel anxious from time to time. Sometimes there is a clear reason, and other times, there is not. We can search hard for the “true” source of the anxiety, although we might not always find the culprit. No matter what, accepting the anxiety for what it is and taking helpful action can often make a real difference.