Anxiety is a common human experience. Many of us have felt it at different moments in our lives, such as before a job interview. The real challenge arises when anxiety begins to interfere with our daily functioning. When it reaches this level, it's crucial to learn coping strategies to prevent it from negatively impacting our lives.
Anxiety is closely connected to two specific areas in the brain: the cortex and the amygdala. While an in-depth understanding of these areas isn't necessary, it is valuable to recognise how they appear to function.
The cortex is involved in processing sensations, thoughts, logic, imagination, intuition, conscious memory, and planning. If you find that your anxiety is tied to specific thoughts, images, or an obsession with doubts and problem-solving, then it's likely originating from the cortex.
On the other hand, if your anxiety seems illogical and without an apparent cause, it is probably arising from the amygdala. This part of the brain has evolved over thousands of years, and we are genetically predisposed to fear things like snakes, spiders, and lions because of the threat they once posed. Interestingly, our amygdala doesn't instinctively fear modern dangers like cars, electricity, and guns, even though they can be more harmful.
Constantly on the lookout for danger, the amygdala triggers what is commonly known as the fight, flight, or freeze response when it detects a threat. It's important to note that anxiety stemming from the amygdala will often defy logic, and as such, attempting to treat it with logical reasoning or analysis is unlikely to be effective.
I have a fear of maggots but there is no logical reason for that fear at all. This is probably genetically programmed into my amygdala to protect me from rotting food possibly?
Nothing that anyone tells me about maggots will stop me fearing them even though know that they are not going to cause me any harm.
One of the best ways for me to stop fearing them would be to do exposure therapy, this aims to give the amygdala new experiences which are not dangerous and therefore allows it to make new connections.
The amygdala also has an intriguing ability to link a bad experience with something entirely unrelated. For example, if you were to have a panic attack while stuck in an elevator and wearing a specific perfume, your amygdala might associate the perfume with the traumatic experience. Even though the perfume has no actual connection to what happened in the elevator, your amygdala could form a link.
In the future, smelling that perfume might trigger the same panic response you had during the incident in the elevator, even many years later. You may not even remember the association between the elevator and the perfume, leaving you bewildered about the sudden onset of panic.
As you can see, anxiety stemming from the amygdala can seem utterly irrational to us. It highlights the complexity of our emotional responses and how deeply they are rooted in our subconscious processes.
The cortex, in contrast to the amygdala, operates in a fundamentally different way, initiating anxiety through several channels: thoughts, mental images, and our interpretations of events.
Firstly, let's consider thoughts. As humans, we employ logical reasoning, which can sometimes spiral into worry and rumination. Worry involves imagining negative outcomes, while rumination consists of repeatedly dwelling on problems. This can be problematic, as ruminating appears to reinforce the process that generates anxiety, making those concerns increasingly hard to dismiss the more we dwell on them.
Our ability to interpret situations through thought is generally beneficial, but it can also lead to misinterpretations that cause anxiety. Imagine giving a presentation at work and noticing two people talking in the audience. You might automatically assume they're criticizing your presentation, leading to feelings of nervousness and anxiety and a loss of confidence. In reality, they could be praising your work.
Our imagination is also intricately linked to anxiety. The ability to conjure frightening images in our minds can significantly contribute to anxiety. Take the previous scenario, where you're giving a presentation and see two audience members talking. If you begin to visualise them gossiping about you with others, this image amplifies your anxiety response, negatively affecting your performance. This occurs despite having no actual knowledge of what the two people are discussing.
In summary, the cortex can initiate anxiety through thoughts, images, and interpretations, showing how our logical and imaginative faculties can sometimes work against us, leading to anxiety in situations where it may be unwarranted.
What does anxiety feel like?
Anxiety can leave you feeling on edge, elevate your heart rate and blood pressure, and result in physical symptoms like shakiness, dry mouth, or gastrointestinal issues. It closely resembles the fear response but tends to be less intense and extreme.
These feelings are triggered by the Sympathetic nervous system, a critical protector within our bodies. Acting in a split second, this part of our nervous system helps us escape danger without conscious thought by releasing adrenaline. This hormone increases our heart and respiratory rates, providing a sudden burst of energy. While this reaction is fitting for genuine threats, it becomes problematic in the context of anxiety, where there's no actual danger. The inappropriate response can create long-term issues.
Fortunately, there's a counterbalancing system called the parasympathetic nervous system, consisting of nerves that convey messages of safety, signalling that the perceived danger has passed.
To reduce anxiety, one of the most effective strategies is to activate the parasympathetic nervous system. Thankfully, there are numerous easy and quick methods to achieve this, enabling us to manage anxiety and promote a sense of calm and well-being.
The main nerve involved in the parasympathetic response is the vagus nerve, but three others relating to our eyes, face, and mouth also play a role. The vagus nerve runs down the length of our body, and its location enables stimulation through specific exercises like diaphragmatic breathing. This method is one of the most effective ways to quickly alleviate an anxiety attack, though other breathing exercises, especially those with longer exhalations than inhalations, will also work.
Several easy and accessible techniques to activate the parasympathetic nervous system include yawning and practicing 'lazy eyes' (staring straight ahead while widening your peripheral view and sitting quietly). These can be performed anywhere and provide ongoing relief.
Additional effective strategies encompass progressive muscle relaxation, solitude, mindfulness, and meditation. Engaging with nature can also calm the nervous system, especially through the observation of fractals, the repeating patterns found in leaves, flowers, and natural textures, as well as absorbing the sounds and scents of the outdoors.
Exercise, too, serves as a robust way to alleviate anxiety. A vigorous 20 to 30-minute workout can flood your system with endorphins, offering a natural "high."
For optimal results, these strategies should be incorporated regularly throughout the day.
Consider this analogy: Imagine a hot room with an air conditioning unit turned on just once in the morning. The temperature will lower in the room but will gradually rise again. However, if you activate the air conditioning three or four times a day, the temperature stabilises, remaining cool all day.
Our anxiety responses function similarly. Simple strategies executed consistently throughout the day will be far more effective than one longer session practiced once a day.
Regular interventions can help keep your anxiety levels stable, providing a lasting sense of calm and control.
