What is Anxiety?
Stress is something we all face in our life. However, it becomes an anxiety disorder when "the stress" begins to become unmanageable, when it turns into chronic worry or fear. An oversimplified way of describing anxiety is chronic worry. Things that can be present for those who have anxiety are: panic attacks, nail biting, fear of ridicule, sweating, trouble sleeping, problems with appetite and a feeling of impending doom. There are many ways to treat anxiety; therapy, medication and sometimes changing certain areas of life that increase anxiety may be needed. Common disorders under anxiety disorders are: Generalized Anxiety Disorder, Panic Disorder, Social Phobia, Obsessive Compulsive Disorders and Post-Traumatic Stress Disorder.
Anxiety is the body's natural way of letting us know there is a threat. For most people the perception of a potential threat or day dreaming of a potential threat can activate the sympathetic nervous system (anxiety). This system is meant to prepare us for protection against danger. When the sympathetic nervous system is activated our bodies respond with fight, flight or freeze. The response of fight, flight or freeze is a natural and for the most part uncontrollable, meaning we don't get to pick what our body does automatically to protect us. When we get into this activated state, or become anxious, our pupils dilate, breathing becomes heavy and our system is ready to engage whatever threat is present. However, most people notice when they are in a state of anxiety, fear or panic- they have trouble managing their thoughts, as they start to race, and they lose control. The reason for this is because when we are in this system, it is hard to engage our pre-frontal cortex, the area of our brain that allows us to cognitively slow down through the use of thought and rational thinking. The back part of our brain, the oldest and most primitive part of our brain is activated, this is the part of the brain that manages emotion, bodily function and overall homeostasis. Particularly, the Amygdala is responsible for intense emotional responses and general emotions.
So, what do we do?! How do we prevent anxiety, panic or other disorders based on anxiety? There are several forms of therapy that people use to manage anxiety and above all the most important one (in my opinion) is helping people turn on the cognitive, prefrontal cortex. In order to do this, we have to slow down and attempt to return to a state of calm through thought, changing visualization and meditation. When I say meditate, I don't mean that we have to go to the nearest Buddhist temple and learn everything! We just have to do short check-ins with ourselves, slow down in other parts of the day, not when we are panicked or anxious. Slow down, take one minute, be aware of your surroundings, smells, taste, thoughts, pay attention to sensations and your senses. The more you can intermittently slow your brain down and avoid autopilot, the more you will be able to activate that type of response when panic or any sort of anxiety sets in. One of the best things I have ever heard, (cannot remember where) was "don't let your brain control you, you should be in control of your brain."
Of course there are other methods to managing anxiety, and one includes changing our thinking and beliefs. If we live our life thinking that a terrible thing is about to happen, your internal state will become anxious to manage such a threat. Since we are built to be responsive to threats and safety, our systems are also activated by the thoughts we have. If I think that something will be out to get me, I sit around creating stories in my head about someone out to get me or how I would get out of that situation, the more my sympathetic nervous system will be activated. For most people, they are unaware that these things are happening inside their bodies. They are unaware that their thoughts also create panic and anxiety based on ideas, things that are not real. So, in a sense, to manage anxiety we have to live in the present, manage our thoughts, avoid exploring "what if's" and control our brains! And yes, all of these things are easier said than done. When we are in a state of activation it is not easily controlled.
So, what do we do?! How do we prevent anxiety, panic or other disorders based on anxiety? There are several forms of therapy that people use to manage anxiety and above all the most important one (in my opinion) is helping people turn on the cognitive, prefrontal cortex. In order to do this, we have to slow down and attempt to return to a state of calm through thought, changing visualization and meditation. When I say meditate, I don't mean that we have to go to the nearest Buddhist temple and learn everything! We just have to do short check-ins with ourselves, slow down in other parts of the day, not when we are panicked or anxious. Slow down, take one minute, be aware of your surroundings, smells, taste, thoughts, pay attention to sensations and your senses. The more you can intermittently slow your brain down and avoid autopilot, the more you will be able to activate that type of response when panic or any sort of anxiety sets in. One of the best things I have ever heard, (cannot remember where) was "don't let your brain control you, you should be in control of your brain."
Of course there are other methods to managing anxiety, and one includes changing our thinking and beliefs. If we live our life thinking that a terrible thing is about to happen, your internal state will become anxious to manage such a threat. Since we are built to be responsive to threats and safety, our systems are also activated by the thoughts we have. If I think that something will be out to get me, I sit around creating stories in my head about someone out to get me or how I would get out of that situation, the more my sympathetic nervous system will be activated. For most people, they are unaware that these things are happening inside their bodies. They are unaware that their thoughts also create panic and anxiety based on ideas, things that are not real. So, in a sense, to manage anxiety we have to live in the present, manage our thoughts, avoid exploring "what if's" and control our brains! And yes, all of these things are easier said than done. When we are in a state of activation it is not easily controlled.
Introspect Mental Health
301 Village Parkway
Circle Pines, MN 55014
www.introspectmh.com
Fax: (833) 590- 9800
301 Village Parkway
Circle Pines, MN 55014
www.introspectmh.com
Fax: (833) 590- 9800