Spy thrillers often glamorize the work of national intelligence agencies like the CIA, portraying agents in designer suits, wielding high-tech weapons, dodging explosions, and performing stunts worthy of action films. But real-life espionage is far from the flashy world of James Bond or Jason Bourne. Intelligence work requires years of grueling, behind-the-scenes training before agents even reach basic levels of clearance. Still, some very human traits, when properly developed, can function almost like superpowers.
From Weakness to Strength
Bustamante, a former covert CIA operative and decorated U.S. Air Force combat veteran, left the agency in 2017. He went on to create EverydaySpy.com, a platform where he teaches spy tactics to the public based on his two decades of experience in human and technical intelligence operations worldwide. A central part of his mission is showing people how to apply these skills in daily life.
One of his more surprising insights? That anxiety — often seen as a mental health burden — can actually be an advantage.
Paranoia Sharpens Perception
“Anxiety is a superpower through the eyes of the CIA,” Bustamante said during an episode of The Diary of a CEO podcast with Steven Bartlett. “It keeps you alive. It keeps you sharp. It keeps you learning. It keeps you attentive. It’s a good thing. The CIA wants people who carry a certain level of anxiety because when you carry anxiety, you’re naturally paranoid — which means you have heightened observational skills.”
This intense vigilance is known as hyper-vigilance — a heightened awareness of one’s surroundings, often tied to anxiety. While it can be overwhelming in day-to-day life, in high-risk scenarios, that same sensitivity can be lifesaving.
Understanding the Double-Edged Nature of Anxiety
Although anxiety can serve as a tool in espionage, it’s not without its dangers. Chronic anxiety can lead to serious health issues such as weight gain, digestive problems, depression, insomnia, and a weakened immune system, according to Healthline.
Bustamante acknowledges that without training, anxiety can spiral. Speaking to Francesca Tighinean on The Francesca Psychology Podcast, he noted:
“Anxiety is a superpower in the world of espionage; however, if it goes untrained, it can be very damaging. Anybody who has anxiety knows the spiral it can cause. [The CIA] teaches us how to recover, recuperate, and maintain our mental health and energy because they know they’re tapping into our anxious tendencies.”
How to Break the Anxiety Cycle
Anxiety can only serve a purpose if you’re able to “set it down” after it’s done its job. According to WebMD, trying to force calm can backfire — leading to anxiety about being anxious. Instead, the better approach is to accept those feelings without judgment. Recognize the source of your fear, remind yourself you’re safe, and redirect nervous energy into something constructive, like stretching or light exercise.
A CIA-Inspired Approach to Managing Anxiety
Bustamante also emphasizes practical lifestyle habits to manage anxiety effectively:
- Diet: Avoid inflammatory foods and processed sugar
- Exercise: Stay physically active daily
- Hydration: Drink enough water to stay balanced
- Sleep: Prioritize consistent rest
- Sunlight: Natural light or vitamin D can lift mood
- Routine: Establish daily schedules to reduce unpredictability
6 Proven Strategies for Chronic Anxiety Relief
- Identify triggers: Track what sparks your anxiety and plan coping methods.
- Avoid substances: Alcohol or recreational drugs can worsen anxiety and lead to dependency.
- Exercise regularly: Movement reduces stress and boosts endorphins.
- Prioritize sleep: Avoid screens before bed, and create a calming pre-sleep ritual.
- Practice relaxation: Journaling, yoga, meditation, and breathing exercises can ease mental tension.
- Seek support: Whether through friends, support groups, or a therapist, talking about your experience helps — and medical professionals can provide treatment plans, including medication if needed.
Conclusion: Turning Anxiety into an Advantage
While anxiety is often seen as a weakness, Bustamante’s insights challenge that belief. In the world of espionage, it’s a powerful asset — if you learn how to control it. By developing awareness and resilience, anyone can channel their anxiety into a source of strength, both in high-stakes situations and everyday life.