Anxiety is extremely common, and everyone is affected by it to some degree or another. I often work with clients dealing with the overwhelming feelings anxiety can bring. Understanding the mindsets and physiological processes that cause and exacerbate anxiety, and adopting strategies to manage it, is crucial for creating more peace, stability and the ability to cope well with life’s difficult situations.
What Causes Anxiety?
Anxiety is a natural response to stress, characterized by feelings of worry, nervousness, or fear. While occasional anxiety is a normal part of life, chronic anxiety can interfere with daily activities. Most of the time our brains respond to situations where it thinks there’s danger when in reality there’s no real threat at all. But, when the brain mistakenly signals a threat, the body and mind experience anxiety.
From a mindset perspective, catastrophic and negative thinking can play a significant role. This involves imagining bad outcomes, often magnifying perceived threats and increasing anxiety. Similarly, perfectionism, where one sets unattainable standards, can lead to constant self-criticism and fear of failure. Negative self-talk, another common issue, reinforces feelings of inadequacy and helplessness, making it harder to cope with daily challenges.
Physiologically, anxiety is tied to the body’s fight-or-flight response. When faced with a real threat, or what the brain mistakenly thinks is a threat, the body releases stress hormones like adrenaline and cortisol, preparing for a quick reaction. This response, while helpful in dangerous situations, can be triggered by everyday stressors, leading to persistent anxiety. Chronic stress further exacerbates this by keeping the body’s stress response activated over long periods, causing prolonged anxiety. Genetic factors also play a role, as a family history of anxiety disorders can increase one’s susceptibility due to inherited genetic traits.
Strategies to Reduce Anxiety
Managing anxiety involves both mindset shifts and practical coping strategies. One effective approach is to challenge negative and catastrophic thinking. When you notice these thoughts, ask yourself if they are realistic and what evidence you have to support or refute them. Often, examining the evidence can help reframe irrational fears. Embracing imperfection is also crucial. Accepting that mistakes are part of learning and growth, adopting a growth mindset, and setting realistic goals can reduce anxiety significantly. Positive self-talk is another powerful tool. Replacing negative thoughts with affirmations can change how you perceive and react to stressful situations and can restructure brain activity through neuroplasticity.
Behaviorally, practices like mindfulness and meditation can help calm the mind and reduce the physiological symptoms of anxiety and calm down the sympathetic nervous system which is activated when anxious. Techniques such as deep breathing and progressive muscle relaxation are particularly effective. Regular physical activity and exercise lower stress hormone levels and increases the production of endorphins, which are natural mood lifters. Making healthy lifestyle choices, such as ensuring adequate sleep, maintaining a balanced diet, and reducing caffeine and alcohol intake, can positively impact anxiety levels.
Engaging in creative activities, such as drawing, painting, or playing music, can provide a distraction from anxious thoughts and promote relaxation. Spending time in nature, whether through walking, hiking, or simply enjoying a park, can significantly reduce stress levels and improve mood. Attending professional workshops and seminars on anxiety management can provide new insights, tools, and support from both professionals and peers facing similar challenges.
If anxiety becomes unmanageable or interferes significantly with daily life, seeking professional help can be a good option. Therapies such as Cognitive Behavioral Therapy (CBT) can be highly effective in treating anxiety. As a therapist, I work with clients to develop personalized strategies for managing anxiety, focusing on circumstances, history, mindset and practical techniques.
Conclusion
Understanding the factors that contribute to anxiety and adopting effective strategies to manage it can significantly improve your quality of life. Remember, anxiety is a common experience, and with the right tools and support, it’s possible to manage and reduce its impact. If you’re struggling with anxiety, don’t think you have to keep living with it. Do your best to get informed about evidenced based behaviors and mindsets which are shown to reduce anxiety and increase the ability to cope with tough situations when they find their way to you.