Background Anxiety: What It Is, Why We Have It, and What to Do About It

Ewan Nicholson: Understanding Background Anxiety and How to Overcome It

Today, I want to explore something that quietly shapes the emotional tone of many people's lives, whether they realize it or not. It’s called background anxiety. You might not even know it’s there. It’s like a fan whirring in the background. Until you switch it off, you suddenly notice the silence.

Let’s talk about what background anxiety is, where it comes from, and most importantly, what you can actually do about it.

What Is Background Anxiety?

To explain it, let’s start with something simple. Imagine you’re in a room with a noisy fan. It’s constant, distracting, and irritating. You might get used to it, or even forget it’s on. But once you switch it off, you experience sudden space, quiet, and relief.

Background anxiety is the emotional version of that fan. It’s a steady, low-level buzz of worry. This anxiety is not necessarily about anything specific; it’s simply there. Whether your life is going well or falling apart, the anxious hum doesn’t go away. It’s that persistent sense of "something could go wrong," even when everything appears fine.

Where Does Background Anxiety Come From?

No one is born anxious. That low-level hum typically develops in childhood, especially in environments characterized by:

• Constant stress or unpredictability

• Emotional neglect or absence

• Trauma, abuse, or violence

  
  

When our nervous system grows up under threat, it adapts by becoming hyper-vigilant. We get stuck in survival mode. Even when actual danger fades, our bodies do not recognize this shift. The fear response remains locked in.

As adults, we can lead ordinary lives but still feel anxious. Sometimes, we don’t even know why. Thanks to trauma research, like The Body Keeps the Score and Stephen Porges’ Polyvagal Theory, we understand that this isn’t just a psychological issue. It’s physical. It’s embedded in our nervous system.

Recognizing the Signs of Background Anxiety

Understanding background anxiety is essential for recognizing its impact on your life. There are specific signs you can look for:

• Persistent feelings of unease

• Difficulty concentrating

• Trouble sleeping or restless nights

• Irritability or emotional sensitivity

  
  

By identifying these signs, you take the first step toward addressing background anxiety. It’s crucial to acknowledge this underlying issue before seeking solutions.

What Can You Do About It?

Good news: you can take actionable steps to reduce it. Here’s what helped me significantly decrease, and at times even eliminate, background anxiety.

1. Work with the Body, Not Just the Mind

When I first started healing, I worked with a therapist who understood somatic therapy. He didn't focus solely on my thoughts or memories. Instead, he helped me retrain my nervous system. That approach was a complete game changer.

2. TRE (Tension & Trauma Releasing Exercises)

TRE involves a series of physical movements that naturally induce tremoring or shaking in the body. This process isn’t dramatic; it’s subtle, yet effective. That shaking helps release long-held tension. It’s simple, accessible, and quite immediate. You’ll feel the difference after just one session.

3. Safe and Sound Protocol (SSP)

This method may sound unusual, but it’s incredibly effective. SSP is an audio-based intervention where you listen to specially filtered music for about an hour a day, over five days. It reconditions the middle ear, helping the nervous system shift from fight-or-flight mode to a state of calm and connection.

Sounds strange? Maybe. However, it’s rooted in solid science, and for me, it worked wonders. (If you’re curious, I’ll link to more info below.)

Why This Matters

Reducing background anxiety isn’t just about feeling calmer. It changes everything:

• You think more clearly

• You sleep better

• You can genuinely enjoy silence

• You dive deeper into meditation

• You become more present in therapy and in life

  
  

When that emotional “fan” turns off, the room of your life starts to feel different. Quieter. Lighter. More spacious.

Final Thoughts

If you’ve been carrying a low-level hum of anxiety for as long as you can remember, know this: it doesn’t have to be your baseline. You can shift it. Not through just positive thinking or pushing harder, but by learning to speak the language of your body and providing it what it needs to feel safe again.

Thanks for reading. If this resonated with you, feel free to share, like, or subscribe for more reflections on healing, presence, and inner work.

For more details on background anxiety, you can see more information here.