Understanding, Embracing, and Regulating Anxiety
All of us experience anxiety and while it can be uncomfortable, it’s important to understand that it plays a crucial role in our ability to adapt in all sorts of situations. In this blog, we’ll explore the physiology of anxiety, why it’s useful in certain situations, and how to regulate it.
The Affect of Anxiety on Your Body
Anxiety is a natural response to stress and perceived threats. It activates the sympathetic nervous system, which triggers our “fight-or-flight” response, increasing heart rate, rapid breathing, muscle tension, and sweating. Once the threat subsides, the parasympathetic nervous system activates to calm the body down, slowing the heart rate and relaxing muscles.
The Useful Part of Anxiety
Contrary to what you may think anxiety is not bad, it is actually essential to our survival. Anxiety can enhance performance, heighten cautiousness, motivate us to stay focused, and take action. However, anxiety can become an issue when it makes an appearance in situations where there isn’t a threat present; calling the dentist isn’t supposed to feel like you outran a bear. Chronic anxiety can result in lower immunity, sleep problems, cardiovascular issues, inflammation, and depression if not addressed.
How Can We Regulate Anxiety?
When we talk about regulating anxiety, we’re referring to managing the intensity to prevent it from overwhelming daily life. The goal is not to avoid anxiety but learn how to balance it. Some techniques for regulation include:
- Breathing exercises: Slow, deep breathing exercises help activate the parasympathetic nervous system.
- Stimulating the Vagus Nerve: Breathing exercises, cold exposure (e.g., splashing your face with cold water), singing or humming, gargling water, and yoga or meditation can slow heart rate, lower blood pressure, and deepen breathing.
- Mindfulness and grounding: These techniques bring your attention to the present moment, breaking free from anxious thoughts.
- Progressive muscle relaxation: Tensing and relaxing muscles help release tension.
- Cognitive restructuring: Cognitive Behavioural Therapy (CBT) and intentional thought exercises can alter negative thought patterns and reduce anxiety intensity.
- Exercise: Physical activity releases endorphins, improving mood and reducing symptoms.
Reality of Dealing with Anxiety
The reality is that anxiety is a natural and necessary part of our lives, we need to learn how to live in harmony with it not eliminate it completely. Although it can seem overwhelming, understanding it and learning how to regulate stress can improve your relationship with it, minimizing its hold on you.
First Step To Managing Your Anxiety
At Robertson Therapy, we understand how overwhelming anxiety can be and we’re here to help you regain control over it. Don’t let anxiety hold you back, contact us today and learn more about how we can guide you on your journey toward being in charge of your emotional health.