Anxiety and Anxiety Management

Introduction

Anxiety is an action, a behavior, as are all feelings and thoughts. Anxiety is a common set of patterns that are not all bad. Anxiety, or stress, can sometimes be sensible. It can keep a person safe. All feelings are signals from our brain that there is something going on that we need to acknowledge. There are times, though, when this feeling appears to take control over a person’s life. One might hear ruminating thoughts like, “I can’t handle this” or “This is too much” or “Oh Jesus God have you abandoned me?” Allowing thought patterns like this to continue sets a person up for continued problems. Fortunately, there is a solution.  

Understanding Anxiety

There are two main pathways in one’s brain to anxious thinking. The first path involves the amygdala and is a direct response to sensory information. The brain stores emotional memories that include associations to other memories. In the brain-as-computer metaphor, this is like coding. The reaction occurs without thinking about it. The second pathway, on the other hand, is all about thought and involves the part of the brain called the cortex which controls cognitive functioning. This pathway is a bit more circuitous. Sensory information is detected, and the thalamus is engaged. The cortex takes over and creates thoughts about the stressor, then sending data to the amygdala which creates an anxiety response. The first pathway skips the cortex and jams the signal straight into the amygdala for an automatic anxiety response. Regardless of the path one takes, the stimulus creates a response, which is followed by an action. In behaviorist terminology, the antecedent leads to a behavior which leads to a consequence.

Taking Control

There are several techniques that can help a person take back the control in choosing their preferred response. Practicing these techniques create a new direction. It’s like pushing an out of control driver out of the car and moving from the passenger seat into the driver’s seat so you can go where you wish in a safe, enjoyable manner. The easiest exercise is the one that you hear most often. Take a breath. 

The physical nature of panic is often caused by poor breathing. In the fight or flight mode, the brain reduces oxygen intake to prepare for a burst of energy needed to either attack or run away. This is totally natural and part of what helped early humans evolve into the brilliant beasts that we are today. We can manipulate that pattern to the desired calm response by elongating the exhalation, and in effect tell our heart to gently slow to a peaceful pump. A common way to do this is to meter the inhalation to a count of 7 and then the exhalation to a count of 11. 

Combine the breath work with a systematic body muscle relaxation exercise for even greater effect. Begin at the head and face, first tensing all the muscles (brow, eyelids, jaw, cheeks, nose) and then relax. Do the same with the neck and shoulders. Work all the way down to the bottoms of the feet and the tips of the toes. If needed, work back up and do it again, this time from the bottom up. Keep doing the 7/11 breathing technique and notice how incredibly better you feel. 

Other Techniques

There are other techniques that we can help you learn to reduce anxiety including Tapping, Anchoring, creating a Pattern Interrupt, and engaging Bilateral Stimulation. At Columbus Ohio Hypnosis we are dedicated to providing the services you need to help you live the life you desire. Book an appointment today here or call (614) 441-7333 for more information.