Anxiety: what in the world is happening to me?

The experience of anxiety is a common and very normal response to threat or stressful situations. Whether there is an actual, physical danger or the perception of threat, anxiety, or the fight-flight response is a natural part of the body’s survival system, designed to keep us safe from danger. When anxiety becomes overwhelming or chronic, it can have negative impacts on our physical, cognitive, and behavioural well-being and prevent us from living the life we deserve to live. Understanding the effects of anxiety can help us develop effective strategies to restore the nervous system to a state of calm and balance. Anxiety is so common that one in five people experiences significantly anxious mood at some point in their life. Since the pandemic, it is expected that rate is now much higher.

What is Anxiety?

Anxiety is a feeling of unease that is experienced as a result of fear, doubt, and worry. Fear is a very normal human experience and often occurs after worrying about, “what if…?†Although anxiety is a normal response to stress or danger, when it becomes excessive or persistent, it can interfere with daily life and overall well-being. 

Anxiety can be triggered by a wide range of factors, such as work pressure, relationship issues, health concerns, or traumatic events. When we perceive a threat, whether real or imagined, our body’s nervous system is activated, leading to a series of physiological, behavioural, and psychological responses known as the fight-flight response. Consider how you might feel walking down a dark alley. You may feel anxious because you perceive you are potentially in danger. You may, in fact, not be in any danger at all, however, the perception of threat initiates the experience of anxiety. “Therefore, the experience of anxiety and fear are basically the same except that in the case of anxiety, there may not be any actual danger – the person just thinks there is, (What is anxiety information sheet. The Centre For Clinical Interventions. (n.d.). https://www.cci.health.wa.gov.au/~/media/CCI/Mental-Health-Professionals/Anxiety/Anxiety—Information-Sheets/Anxiety-Information-Sheet—01—What-is-Anxiety.pdf). 

The Fight-Flight Response:

When our nervous system is activated in response to a threat, it triggers the release of stress hormones such as adrenaline and cortisol. These hormones prepare the body to either fight the threat or flee from it, hence the term “fight-or-flight.” Physiologically, the body experiences increased heart rate, rapid breathing, tense muscles, and heightened alertness. This heightened state of arousal is adaptive and helpful in short-term, life-threatening situations, but chronic activation of the fight-or-flight response is maladaptive and can lead to various health issues.

Physical, Cognitive, and Behavioural Responses to Anxiety:

In a state of heightened anxiety, our physical, cognitive, and behavioural systems are all impacted. Physically, we may experience symptoms such as a racing heart, sweaty palms, tense muscles, and digestive issues. Our cognitive functioning may be affected, leading to racing thoughts, difficulty concentrating, irrational fears, and negative self-talk. Behaviourally, anxiety can manifest as avoidance of situations that trigger anxiety, irritability, restlessness, or even panic attacks.

The Importance of Restoring the Nervous System to a Rest-and-Digest State:

Given the negative impacts of prolonged activation of the fight-flight response, it is crucial to restore the nervous system to a state of calm. This calm state is referred to as the rest-and-digest response. This state allows the body to rest, repair, and replenish energy reserves. When the nervous system is in a balanced state, we are better able to think clearly, make rational decisions, and engage in healthy behaviours that support overall well-being.

Calming Strategies to Restore the Nervous System:

There are several effective calming strategies that can help restore the nervous system to a state of balance and calm. Diaphragmatic breathing, also known as belly breathing, is a simple yet powerful technique that involves deep breathing from the diaphragm to activate the body’s relaxation response. By taking slow, deep belly breaths, in thought the nose and out through the mouth, we signal to the body that it is safe to relax and unwind.

Sensory grounding techniques involve using our senses to anchor ourselves in the present moment and shift our focus away from anxious thoughts. This can include activities such as focusing on the sensations of touch, smell, taste, sight, and sound in our environment to promote a sense of calm and safety. A simple sensory grounding exercise involves identifying three things you can see, three things you can touch/feel, and three things you can hear. 

Mindfulness and meditation practices have gained popularity in recent years for their ability to reduce stress and anxiety by promoting present-moment awareness and acceptance. Mindfulness involves paying attention to thoughts, emotions, and sensations without judgment, while meditation focuses on cultivating a calm and clear mind through focused attention or guided practices.

By incorporating these calming strategies into our daily routine, we can effectively counteract the effects of chronic anxiety and restore the nervous system to a state of balance and well-being. By prioritizing self-care practices that support relaxation and stress reduction, we can improve our overall quality of life and cultivate resilience in the face of life’s challenges. For more information and support on how to manage the effects of anxiety and create a healthier, more balanced life, contact us at info@brightervisionhealth.ca or 519-205-5900 to make an appointment with one of our qualified licensed therapists.