When the World Feels Unsafe: Understanding Threat, Anxiety, and the Brain

Conflict isn't new to us. India-Pakistan tensions, Iran-Israel clashes, political upheaval—every month brings fresh bad news. But my response stays the same: I get tense, irritable, consumed by worry. I refresh news feeds obsessively, afraid to miss an update, while my mind races with what-ifs until staying present feels nearly impossible.

Are we safe here? Are my friends safe? Do we need to prepare for conflict? Will my family be safe? How will I take my pets if I have to move? All this while feeling like my world is on the brink and that any moment things can change and there is nothing I can do about it.

In the therapy room, clients already dealing with a loss of agency experience an increased sense of powerlessness while they grapple for control in many small ways, often leading to conflicts with loved ones over things like health, finances, or time spent outdoors. What really goes unexpressed is the helplessness: "I am scared and I don't know what to do." We become highly alert, ready to run or fight.

Understanding what is happening to us—and why—helps us reclaim a sense of control. Often, our responses to threat happen beneath the level of conscious thought. When we don't recognize this, we may react impulsively instead of responding thoughtfully, unknowingly amplifying our own distress.

The Brain Under Threat: A Quick Tour of Our Inner Wiring

I find it helpful to understand that when I feel threatened, I might resort to thoughts and behaviors that don't always feel like "me"—the reason being the hardware: our brain.

When we were learning about the brain, one of the first things we learned is that our neocortex—the rational part of our brain that is responsible for logical thought, the part of us that is most likely to respond rationally and evaluate threat more reasonably—is a more recent evolution.

It's a newbie and has not really gained the trust of the older parts of the brain: the amygdala that is responsible for perceiving threats and activating our fight-or-flight response.

When our amygdala senses danger, it can trigger what psychologist Daniel Goleman calls an "amygdala hijack"—where the perception of the threat creates a feeling that the threat is imminent even though it isn't. We're not really thinking in nuance—like, how real is it for me right now? Am I evaluating the situation accurately? Am I thinking emotionally? NO! There is no space for rationality during an amygdala hijack. Our reality is that we are threatened and we have to either fight or flee.

What Happens During an Amygdala Hijack?

Strong emotional reactions (fear, anger, anxiety)

Physical symptoms like a racing heart, shallow breathing, or a tight chest

Clouded thinking and poor decision-making

In this state, the brain becomes rigid. Curiosity, creativity—gone. When I'm overwhelmed or afraid, my thinking narrows. I realize I jump to conclusions quicker and see things from an all-black or all-white perspective. I find it hard to have conversations and I tend to get defensive and judgmental. It's like I'm wearing blinders, just trying to get through.

And I see that same kind of rigidity mirrored on a larger scale, especially during times of war or geopolitical unrest. Entire communities, even nations, start to operate from a place of survival. The focus shifts to "us vs. them," to defense, to control. It's not just individuals who freeze or fight—systems do too.

And while that response is built to protect us, it also limits us. We stop asking questions. We stop imagining new possibilities. Whether it's inside my own head or playing out on the world stage, fear has a way of shrinking the mind. It makes compassion feel dangerous, and nuance seem like a luxury we can't afford. But I think that's exactly when we need those things most.

What Are the Patterns We Fall Into?

Psychiatrist Aaron Beck categorized some of the thought patterns we fall into when we feel threatened. He calls them cognitive distortions. You might be familiar with some of them—I know I am:

• Jumping to conclusions
• Catastrophizing
• Black-and-white thinking
• Blame and rigid labeling

These patterns can be adaptive when we're in real danger. But when the threat is ambiguous or distant, they often worsen our anxiety. Unfortunately, misinformation on WhatsApp or social media can intensify this panic rather than ease it.

And sometimes we might displace our anxiety. We might unconsciously direct our fear or anger toward specific communities, people, or even those close to us. Instead of soothing ourselves, we end up fueling the fire.

So What Can We Do?

The first step is meeting ourselves with awareness, not judgment. Something as simple as telling yourself, "My body is in threat mode. My brain is doing its best to protect me. But I am safe right now," can soften the intensity, and that little space can make all the difference.

Here are a few things that can help when the world feels especially heavy:

• Name what you're feeling. Whether it's fear, anger, numbness, or confusion—just acknowledging it can start to ease its grip.
• Let it be there. You don't have to fix it or push it away. Just letting the emotion exist without fighting it can be powerful.
• Be curious about what's coming up. Ask gently: Where do I feel this in my body? What might this be reminding me of?
• Offer yourself kindness. Talk to yourself the way you would to a close friend. A hand on your heart, a deep breath, a kind word—they go a long way.
• Create some distance from your thoughts. Instead of "I'm in danger," say, "I'm having the thought that I'm in danger."
• Call a friend. Sit with someone you trust. Human connection is one of the fastest ways to signal to the brain that we're safe.
• Move your body. Shake out tension. Go for a walk. Physical movement helps release the stress chemicals triggered by the amygdala.
• Do small acts of care. Whether it's drinking water, getting enough sleep, or taking a tech break—small acts of care help restore stability.

Final Thoughts

In a world full of uncertainty, it is human to feel anxious. I have felt it deeply myself. I recall getting irritable, experiencing intense anxiety, feeling annoyed with people who took an alternating perspective because it threatened my worldview, and not being able to enjoy rest because I kept scrolling through the news.

What helped was taking time out from the noise. Focusing on what I had to do now—work, family, pets. Speaking to friends helped, whether we were morbidly joking about a worst-case scenario or pretending that everything was fine. I gave myself the space to cope. I tried reminding myself that right now, in this moment, I'm okay. I didn't stop feeling anxious altogether. But it did loosen its hold over me.

The more I've understood that I am "hijacked" when I feel threatened, the more compassion I've been able to offer myself, and I am able to be more accountable for my emotional responses. When I notice that my aggression or paralysis is coming from fear, I can sometimes—not always—take steps to guide myself back to a place of steadiness.