Anxiety disorders are the most common mental health issues in the world. 33% of Americans will suffer from some form of anxiety disorder in their lives. Even if we don’t suffer from a true anxiety disorder, most people are familiar with the sensation of anxiety and even occasional panic.
From an evolutionary perspective, anxiety seems to have developed to protect us. It was at one point advantageous- the people who were most cautious were most likely to survive attacks from predators and therefore live to see another day. Now it seems that for many people anxiety has outgrown its useful purpose. We no longer need to be aware of the whereabouts of the sabretooth tiger, but a multitude of mundane stressors make our bodies believe that the tiger’s pounce is imminent.
For those of us who are more prone to anxiety or panic, improving this aspect of our lives needs to be a process that we are continually working on. The good news is that our brains have a remarkable ability to change. If an honest effort is made, anxiety can be tamed.
I’m going to tell you the bad news first. Using substances- whether they are medications, alcohol or marijuana- is not a good strategy for anxiety management. Studies have shown that using a substance to subdue our anxiety tends to strengthen it and train us to be over reliant on those substances. This doesn’t mean that there is never a time that you may need a Xanax- but if this is the only tool in your toolbox, you are more likely to maintain the status quo. Anxiety’s (false) basic message to us is that something is wrong and are not equipped to handle it. Consistently reaching for a substance when anxiety strikes teaches our subconscious that anxiety is something to be feared and reinforces the fear that we truly cannot handle what is ahead.
So what does work? The answer appears to lie in optimizing our physiology and making friends with our demons. And a few supplements may help too.
Anxiety at its core is an interplay between our mental state and physiology. Thoughts set off chemical reactions in our bodies that trigger more painful and fearful thoughts that further trigger the body. We can optimize the way our bodies are working to prevent anxiety from becoming stuck in our bodies.
The first thing to do is to cut out caffeine and alcohol during seasons of our lives where anxiety is high. These will only make things worse in the long run.
Exercises that stimulate our vagus nerve (breathwork, yoga, massage, etc) will directly counteract the overactive sympathetic nervous system that is responsible for much of the unpleasantness of anxiety. You may find it impossible to do these activities if you are in a very heightened state. The key is to learn to do them when things are not so bad… then your brain has grooved the pathway to return to those states when anxiety is soaring. The best way to squash anxiety is to face it head on and avoid giving it power.
Although we don’t want to rely on external chemicals, we can stimulate the release of internal chemicals called endorphins through various activities. Exercise, positive social interaction and laughter can flood your brain with happy chemicals and counteract the pains of anxiety and panic.
Exposing our bodies to sunlight in the first hour we are awake for at least 10 minutes on sunny days or 20 on overcast days optimizes our brain function and lowers our risk of being overtaken by anxiety or panic.
While learning to optimize our biology, we must also work with our minds. We have no control on what thoughts come into our brains, but we do have control over what we do with them. Journaling is a great way to process the events that can stack up in our lives. Try doing a “data dump” journaling exercise where you write whatever comes to mind for a 10 minute period. You can set a timer on your watch and not worry too much about what comes out. Do this nightly and it can clear some jammed up channels.
There are times when the anxiety or panic is too strong and we need to work with someone to get through it. Don’t be scared to reach out if that is the case. If the feelings are too overwhelming we need to be appropriately resourced before confronting them. I am always available by appointment and I can point you to some great therapists.
Anxiety and panic can be extremely unpleasant, but they are a natural part of life and can be overcome. Optimize your sleep, nutrition, social connection, stress management, movement and light/dark exposure to prime your body to ride the wave of uncertainties without dovetailing into panic. Face your fears head on, and know that you don’t have to listen to your anxiety’s pesky voice.
You are stronger than you think.
