Calm Your Anxieties
Understanding Fight-Flight-Freeze
Many are familiar with the sensation of anxiety, but understanding the physiological mechanics behind it offers deeper insight. The fight-flight-freeze (FFF) response, ingrained in our biology since ancient times, serves as our body's instinctual defense mechanism against perceived threats.
Initially developed by our ancestors as a survival tactic, this response remains active in modern humans. However, it can sometimes overreact to stressors that aren't necessarily life-threatening, such as familial issues, work demands, or alarming news updates.
When the brain detects fear, it triggers a cascade of responses throughout the body. Hormones like adrenaline and cortisol are released into the bloodstream, prompting various physiological changes. Heart rate increases, oxygen rushes to major muscle groups (often causing cold extremities), pain perception diminishes, hearing sharpens, pupils dilate for better vision, digestion slows to conserve energy, breathing accelerates, and sweat production intensifies.
Anxiety, therefore, encompasses a comprehensive bodily reaction, extending beyond mere mental processes. By acknowledging and observing these bodily sensations during anxious moments, one gains a deeper understanding of their own response mechanisms.
Anxiety has gotten worse for everyone since COVID began
The rise in stress levels can be attributed significantly to increased isolation and decreased socialization. Being inherently social beings, humans naturally yearn for connection with others. However, with the onset of COVID-19, social distancing and quarantine measures have disrupted our usual social interactions.
Even for individuals who consider themselves introverted and may have initially found relief in reduced social obligations, prolonged isolation can inevitably lead to feelings of loneliness, which can have detrimental effects on mental well-being.
Adolescents and young adults are particularly vulnerable to these effects as they navigate transitions from their birth families to chosen ones, potentially lacking crucial connections that can help combat loneliness. Data from the Centers for Disease Control and Prevention in June 2020 revealed that 63% of young individuals reported significant symptoms of anxiety and depression, with those aged 18-24 exhibiting the highest percentage, surpassing even the elderly population traditionally associated with such conditions.
Mental health experts suggest that the lack of peer support is a major contributing factor to this surge in anxiety among the younger demographic. Young people often rely on their peers for advice and emotional support, especially during crucial life decisions regarding career, personal relationships, and life choices. The absence of this support network can exacerbate stress and feelings of isolation.
If you find yourself grappling with loneliness that deeply affects your mood, it's crucial to reach out and maintain connections with others. Should these feelings persist and interfere with daily functioning, seeking professional help is imperative for support and guidance.
Anxiety has become a normal part of our lives, and that’s a problem
Are you finding it challenging to readjust to life as restrictions ease and things begin to reopen? You're not alone.
The impact of COVID-19 escalated rapidly, introducing numerous unknown factors even for the most experienced health professionals. Coupled with the constant influx of information from the 24-hour news cycle, fears heightened, and anxiety became a pervasive aspect of daily life.
Consider this: Anxiety thrives on uncertainty, and for nearly a year, each day brought new, distressing headlines, staggering mortality rates, and constantly evolving guidance.
In essence, we've collectively endured a traumatic experience, one that merits acknowledgment. Some researchers have even coined the term "COVID-19 anxiety syndrome," identifying characteristics such as compulsive symptom-checking, agoraphobia, and avoidance of social interactions.
If you recognize aspects of COVID-19 anxiety syndrome in yourself, it's crucial to be mindful of the media you consume. Steer clear of opinion-driven news sources and prioritize factual information, preferably from your local CDC, to maintain a balanced perspective and alleviate unnecessary stress.
3 Simple Coping Strategies for an Anxious Mind
Anxiety, a common human experience, manifests in a spectrum of intensity, ranging from a minor inconvenience to a profoundly distressing state that significantly impairs daily functioning. Despite the wide range of its effects, whether it manifests as a subtle discomfort or as a crippling force, there are universally essential strategies to alleviate its grip on the mind and restore a sense of calm and equilibrium. These strategies serve as guiding principles for individuals navigating the tumultuous terrain of anxiety, offering a roadmap towards tranquility and emotional well-being.
Breathing: Deep breathing is an effective method to reset the nervous system and signal to your body that all is well. When experiencing nervousness or anxiety, we often breathe shallowly. Instead, focus on deep breaths using your diaphragm, allowing your belly to rise and fall with each breath.
Refocusing Attention: Anxiety tends to involve repetitive, intrusive thoughts. To break this cycle, physically change your surroundings or engage in a new activity to redirect your attention. If thoughts persist, take a few minutes to write them down, facilitating processing and freeing up mental space.
Nourishment: Providing your body and mind with essential fuel and restoration is crucial for optimal function. Ensure adequate hydration, nutrition, and sleep. Incorporating light movement can also be beneficial.
If struggling with anxiety leads to self-criticism for not "doing more," it's important to show yourself compassion, allow time for rest, and approach each day with renewed effort. Remember, progress takes time and effort, so be patient with yourself as you navigate through challenging moments.
Learn the signs and symptoms of serious anxiety and depression
Understanding the signs and symptoms of serious anxiety and depression is crucial for recognizing and addressing these debilitating conditions effectively. Anxiety disorders, just like other medical ailments such as heart disease or diabetes, require proper attention and treatment.
While occasional feelings of anxiety are normal, persistent and excessive dread in everyday situations may indicate an underlying anxiety disorder.
Anxiety disorders encompass a range of psychiatric conditions characterized by extreme fears or worries. These may include generalized anxiety disorder (GAD), panic disorder, agoraphobia, social anxiety disorder, selective mutism, separation anxiety, and specific phobias. Distinguishing between everyday anxiety and anxiety disorder is essential for identifying when professional intervention may be necessary.
Everyday anxiety typically arises in response to specific stressors such as job interviews, exams, public speaking engagements, or financial concerns. In contrast, anxiety disorder involves persistent worry that transcends situational triggers, causing significant distress regardless of the circumstances. Individuals with anxiety disorders may find themselves overwhelmed by worry that seems to arise unexpectedly and uncontrollably.
Furthermore, while everyday anxiety may involve discomfort in social situations, anxiety disorder often manifests as avoidance behavior, driven by a profound fear of judgment, embarrassment, or humiliation. Additionally, while realistic fears are typical in everyday life, anxiety disorder is characterized by irrational fears or avoidance of objects, places, or situations that pose no genuine threat.
If you find yourself unable to manage or control overwhelming feelings of worry, seeking professional help or additional support is advisable. Mental health professionals can provide guidance, support, and treatment options tailored to address the specific needs of individuals experiencing anxiety or depression. Recognizing the signs and symptoms early on empowers individuals to take proactive steps towards improved mental well-being and a healthier, more fulfilling life.
Millions of people have experienced trauma from COVID, are you one of them?
The months during the COVID-19 pandemic were undoubtedly challenging for everyone, but certain groups faced particularly severe hardships. Among them were frontline workers, individuals who bore witness to the loss of lives, those who experienced the pain of losing loved ones to the virus, and those who themselves were diagnosed with COVID-19.
Experiencing or witnessing such trauma and stress can lead to what is known as "secondary traumatic stress," which shares symptoms akin to post-traumatic stress disorder (PTSD). These symptoms may include recurring flashbacks of traumatic events, intense anxiety, difficulty concentrating, nightmares, and insomnia.
Furthermore, individuals may also grapple with additional mental health challenges such as compassion fatigue and burnout resulting from workplace stress. Additionally, personal experiences during the pandemic may have triggered the development of new anxieties, phobias, and fears, such as fear of hospitalization, crowded spaces, or spreading germs to loved ones.
Acknowledging and accepting that one is experiencing PTSD or secondary traumatic stress is the crucial first step towards recovery. Once this recognition is achieved, individuals can take proactive steps to address their emotional well-being. Allowing oneself time to rest, especially during particularly difficult periods, is essential.
One effective method for self-care is to prioritize mental health by taking a designated sick day. Use this time to focus on rest, restoration, and engaging in activities that bring joy and vitality. This could involve connecting with loved ones, volunteering for meaningful causes, or simply immersing oneself in nature. Alternatively, it may mean indulging in a peaceful nap and treating oneself to enjoyable pastimes like reading a good book or watching a favorite movie.
It's also crucial to recognize and address compassion fatigue, which refers to the emotional, physical, or spiritual distress experienced by individuals providing care to others. By acknowledging these challenges and implementing strategies for self-care, individuals can take proactive steps towards healing and resilience in the face of adversity.
Stressing? Focus on the basics
When stress and anxiety build up, the notion of "just relax!" often conjures images of luxurious activities like getting a massage, soaking in a bubble bath, or lounging on a beach with a cocktail in hand. However, these idealized forms of relaxation aren't always feasible in our daily lives. Consequently, many individuals dismiss the concept of relaxation altogether and continue navigating through their days feeling overwhelmed and depleted.
Rather than adopting an all-or-nothing mindset towards relaxation, consider reframing your perception of what it means to unwind and recharge. This involves prioritizing four fundamental elements known to nourish both the body and mind:
Sleep: Aim for a consistent sleep schedule, striving for 7-9 hours of restorative sleep each night. Quality sleep is essential for cognitive function, emotional well-being, and overall vitality.
Hydration: Keep a water bottle within reach throughout the day to ensure adequate hydration. Dehydration can exacerbate feelings of fatigue, nausea, and achiness, all of which can compound the effects of anxiety.
Nutrition: Fuel your body with nutritious foods such as vegetables, fruits, and lean proteins. A balanced diet provides essential nutrients that support physical health and mental clarity.
Exercise: Physical activity doesn't necessarily require a rigorous gym session or lengthy workout. Even a few minutes of walking, engaging in light household chores, or performing a series of jumping jacks can uplift your mood and enhance overall well-being.
Reflect on the last time you consciously fulfilled all four of these needs in a single day. Prioritizing these elements in your daily routine can have a profound impact on your ability to manage stress and anxiety effectively, fostering a sense of balance, resilience, and inner calm amidst life's challenges.
Are you self-sabotaging?
When grappling with anxiety, the instinct to seek distraction through overextending oneself at work or home may seem like a harmless coping mechanism. However, this approach merely serves to suppress underlying emotions, delaying the necessary emotional processing and mental introspection. Rather than confronting the root causes of anxiety, individuals resort to external distractions, effectively avoiding the emotional work essential for healing and growth.
Another detrimental behavior common among those struggling with anxiety is negative reinforcement—rewarding oneself by removing an unwanted feeling. For instance, canceling a dentist appointment due to anxiety about the potential outcome. While this behavior may temporarily alleviate anxiety, it ultimately perpetuates a cycle of avoidance and amplifies feelings of fear and unease. By granting anxiety undue attention and energy, individuals inadvertently magnify its impact on their well-being.
To break free from self-sabotaging patterns, it's essential to confront the potential consequences of these behaviors. Taking a moment to envision the worst-case scenario allows individuals to challenge irrational beliefs and unfounded assumptions. Often, the connections we create in our minds are not as logical or well-founded as we perceive them to be. By questioning these assumptions, individuals can gain perspective and recognize the need to confront anxiety head-on rather than succumb to avoidance tactics.
If you're not feeling your best, we are here to support you. Let's schedule a time to chat and explore how we can collaborate on a plan to help you feel better. Your well-being is important, and together, we can work towards finding strategies and solutions that align with your needs and goals.
