Understanding Anxiety and Using Practical and Creative Techniques to Manage it
“Its primary purpose is to promote survival and self-preservation by preparing the body and mind for action in the face of perceived danger.”
Anxiety is so pervasive within the human experience that it is accurate to say that everyone, at one point in their lives, has dealt with anxiety. It is a part of life and what it means to be human.
Anxiety is a fundamental emotion that helps us anticipate and respond to potential risks in our environment. Its primary purpose is to promote survival and self-preservation by preparing the body and mind for action in the face of perceived danger.
It exists to keep us safe.
Anxiety exists on a spectrum and may be mild or extreme, transient, or long-lasting, and helpful or damaging
And whilst anxiety has many symptoms, and you may not experience them all. We all know from one degree to another…
the quickening of the heart rate
the rapid and shallow breath
the racing thoughts
the impending feeling that something bad is about to happen
And for some, it is something that comes and goes. But for many others that feeling is all too familiar and debilitating.
When does adaptive anxiety turn into a problematic response?
When anxiety becomes more than just a response to real threat (e.g. a physical attack) or common day to day situations that naturally trigger nervousness and tension (e.g. a driving test or a job interview), it becomes damaging rather than helpful.
When anxiety is long lasting and interfering with daily functioning it is referred to as an anxiety disorder.
Anxiety disorders, such as generalized anxiety disorder (GAD), panic disorder, or social anxiety disorder, involve excessive and persistent anxiety that goes beyond what is adaptive or necessary.
As for the symptoms, not everyone will experience anxiety in the same way. People tend to experience different clusters of symptoms. Some ways in which it can manifest (to name a few) are:
excessive worrying
restlessness
difficulty concentrating
irritability
sleep disturbances
gastrointestinal problems
lack of appetite
Behind the anxiety curtain…
Anxiety is a complex emotional state that involves a combination of psychological, behavioural, and neurobiological factors (brain and nervous system functioning).
What happens during anxiety?
We perceive danger - either real or imagined. The amygdala (brains fire alarm) becomes sensitive to threat and turns on the internal animal defence response (fight, flight, freeze, fawn, or collapse).
This involves the activation of the sympathetic nervous system – which is like pressing the accelerator on the car, it is all systems go! The brain floods your nervous system with hormones and other chemicals designed to increase your vigilance and mobilise you to act in some way to the threat.
When the threat is over, the parasympathetic nervous system is activated – this is like pressing the brake in the car, slowing everything down and returning to a baseline functioning
This all happens automatically without any conscious thought.
That is because, when there is threat, the body cannot afford us time to sit and think about how we might respond. So, the front of the brain (the seat of consciousness also known as the pre-frontal cortex) goes offline, and the primitive automatic parts of the brain take over.
This is why anxiety is not always something we can talk ourselves down from.
The image below may help to understand this better.
Whilst this response is critical to our protection - it is only meant to occur for a short period of time. When the internal stress alarm is turned on for prolonged periods it affects our ability to function from day to day and the body is at risk of breaking down into illness due to ongoing exposure to stress hormones.
In the situation of ongoing anxiety that has become maladaptive, we need recondition our nervous system and bring the front of the brain (prefrontal cortex) back online as this sends the signal to our brain and body that we are safe.
We need to take action to activate the parasympathetic nervous system (the brake pedal on the car!) and reduce the sensitivity of our internal alarm system.
Practical and creative ways to press the brakes on our own body
Remember that different techniques may work better for different individuals, so it is important to find what resonates with you. You can experiment with these techniques and incorporate them into your daily routine or use them as needed when experiencing anxiety.
Somatic Techniques: Connecting with the body assists it in feeling safe and grounded. Yoga, stretching, and gentle self-massage are popular strategies to help relieve muscle tension and promote relaxation. Additionally, try any of the following (individually or coupled together) to help regulate your nervous system: place one hand on the heart and one hand on the belly and breathe deeply, lengthen spine, open chest and shoulders, rub arms and hands, stomp feet, pat your body with your hands.
Grounding Techniques: Grounding techniques can help you connect with the present moment and shift your focus away from anxious thoughts. Engage your senses by identifying and describing specific sensory experiences, such as noticing the texture of an object, describing 5 things you feel, see, or hear, listening to soothing sounds, feeling the heat from a cup of tea, placing hands under warm or cold water or even bringing your attention to the palm of your hands and noticing any sensations that arise there.
Meditative Practice: Simple practices such as staring at the flame of a candle or watching the smoke burn off an incense can be incredibly meditative if closing your eyes and going inwards feel like too much. For others, it is helpful to put on some music or a guided meditation, close their eyes and drift their attention inwards. Closing off the external world can help calm down the nervous system.
Deep Breathing: When anxious, our breathing quickens and becomes shallower. To counteract this – we need to do the opposite! Breathing deeply regulates our nervous system by activating the parasympathetic response (the brake pedal on our system). Breathing in activates our nervous system and breathing out de-activates it – so place emphasis on the breath out. Try the following:
Practice diaphragmatic breathing by inhaling slowly through your nose, filling your belly with air, and exhaling slowly through your mouth. Focus on the sensation of your breath as it enters and leaves your body.
Calming Tea and Essential Oils: There are a plethora of teas that can help you feel calm. Chamomile is a classic calmer! Additionally, having an essential oil such as lavender on hand can help when feeling anxious. A couple of drops on your t-shirt or pillow at night can help to relax.
Cognitive Exercise: We are incredibly powerful in affecting our emotions with our thoughts. Therefore, addressing how your thoughts contribute to anxiety is incredibly important.
A simple task: write down all the negative thoughts that come to mind when you’re feeling anxious, then write down the consequence (emotion and behaviour) of each thought. Following this, write down an alternative thought that is more self-soothing. Then over time, attempt to catch yourself when you’re thinking a negative thought and replace it with the more self-soothing one. It takes practice and repetition but over time we can condition ourselves to think in more self-supportive ways.
Exercise Regularly: Regular physical activity boosts your mood, acts as a natural stress reliever, and can help you sleep better. It does not matter what physical activity you do, as long you are being active. Even a walk in the park will do or on the spot stretching. Find what works for you!
Balanced Diet: We really are what we eat. And a balanced diet often flies out the window when we’re stressed. Foods’s rich in complex carbohydrates, such as whole grains, fruits, and vegetables, can help regulate your mood. Caffeine and alcohol can increase anxiety symptoms, so think about reducing or cutting these out of your diet if symptoms get too bad.
Stay Connected: with friends and family. We are biologically wired for connection. Yet, struggles with anxiety can make us feel isolated. Social interaction provides a natural distraction from anxious thoughts and makes us feel less alone. We can also co-regulate with others (another’s calm nervous system can help ours feel calmer too). Better yet, it gives you a chance to talk about what you are going through with the people who care about you.
On a Final Note…
We hope these help! But, If anxiety persists or significantly interferes with your daily life, we recommended seeking professional help from a healthcare provider or mental health professional for additional support and guidance.
At Innerflo Therapy, we offer supportive and non-judgemental online therapy designed to help you feel less stuck, re-energised and much more empowered.
Here’s to a calmer mind, body and life…
With love,
Innerflo
References
Zeidner, M., & Matthews, G. (2010). Anxiety 101. Springer Publishing Company, Incorporated.
Ghinassi, C. W. (2010). Anxiety. ABC-CLIO, LLC.
Stress Relief (2021). https://stressrelief.podia.com/view/courses/https-stressreliefpodiacom-emotional-self-care/209809-2-mindfulness-and-the-brain-week-2/613111-brain-and-stressful-events
