Locker McDonald, ALC
Anxiety is a common human emotion that everyone experiences from time to time. It's that uneasy feeling in your stomach before a big presentation or the jitters on the first day of school. However, when anxiety becomes chronic and overwhelming, it can significantly impact your daily life.
According to the National Alliance on Mental Illness (NAMI, 2017), anxiety disorders affect over 40 million adults in the United States alone. These disorders can manifest in various ways, such as generalized anxiety disorder, panic disorder, social anxiety disorder, and more, as outlined in the Diagnostic and Statistical Manual of Mental Disorders (DSM-5). Oftentimes, anxiety can be so overwhelming that it leads to a panic attack, which can be terrifying and debilitating.
Physiological Component
While anxiety can be challenging to manage, there are several practical steps you can take to reduce its impact on your life. When approaching coping with anxiety, it is important to understand that there are two sides to anxiety. There is the physiological component, which entails the physical sensations experienced by the anxious person. The physiological symptoms such as tightening of the diaphragm, throat, and muscles are the correct response to the brain’s perception of danger. This all takes place in the central nervous system, which regulates the body’s stress levels.
Here are three ways to reduce the physiological component of anxiety:
Develop and maintain a healthy sleep routine.
Sleep plays a crucial role in reducing anxiety. According to an interview of Elizabeth Blake Zakarin, PhD in an article from Columbia University Department of Psychiatry (2022), research has consistently demonstrated that a lack of sleep or poor sleep quality can exacerbate anxiety symptoms. Sleep deprivation can heighten the brain's emotional centers, making individuals more susceptible to anxious thoughts and reactions. Conversely, a well-rested brain is better equipped to regulate emotions and cope with stress, thereby reducing anxiety levels. Thus, prioritizing adequate and restful sleep is essential for maintaining good mental health and managing anxiety effectively. Dr. Zakarin notes that adults need roughly 7-9 hours of sleep each night, and teens need about 8-10 hours.
Exercise regularly
Regular physical exercise is known to be an effective strategy for reducing anxiety. Engaging in physical activity triggers the release of endorphins, the body's natural mood lifters, while also reducing the production of stress hormones such as cortisol. These physiological changes, combined with the sense of accomplishment that often accompanies exercise, contribute to an overall reduction in anxiety levels. Exercise has also been linked to improved sleep quality, which can further aid in anxiety management. Therefore, incorporating regular physical activity into one's routine can be a valuable tool in the management of anxiety (Seaward, 2017).
Reducing Substance Use
Excessive alcohol consumption can exacerbate anxiety symptoms. According to Dr. Andrew Huberman's podcast on alcohol, alcohol affects the brain's neurotransmitters and can lead to mood swings and increased feelings of anxiety (Huberman, 2022). To manage anxiety more effectively, consider moderating your alcohol intake or seeking support if you find it challenging to cut back. This step can significantly contribute to a calmer mind. Caffeine is a stimulant found in coffee, tea, energy drinks, and some medications. While it can provide a temporary energy boost, it may also intensify anxiety symptoms. Research has shown that high caffeine intake (such as 300mg or more) can lead to increased heart rate, restlessness, and nervousness, especially in individuals prone to anxiety (Smith & Tola, 2019). To alleviate anxiety, try reducing your caffeine consumption, especially in the afternoon and evening, to ensure a better night's sleep—which, as previously mentioned, is vital for mood regulation. Nicotine, primarily found in tobacco products, can have a profound impact on anxiety levels. Nicotine activates the release of stress hormones in the body, which can heighten feelings of anxiety and unease (Nguyen, Kanamori, Shin, Hamid, & Lutfy, 2020). To address substance use concerns, consider seeking professional guidance. This step can lead to both improved physical and mental well-being.
While this is not an exhaustive list, these are among some of the most effective ways of reducing anxiety.
Cognitive Component
The secondary component is the Cognitive component. This has more to do with the thoughts that might be triggering the anxiety. Our brain has this uncanny ability to play tricks on us for the sake of its on safety. Automatic negative thoughts (ANTs) or cognitive distortions play a significant role in contributing to anxiety. When individuals engage in distorted thinking patterns such as catastrophizing (believing that the most likely outcome is the worst-case scenario), overgeneralization (broad and sweeping conclusions based on limited or singular instances), or personalization (taking responsibility for events or outcomes that are not within one’s control), they perceive everyday situations as more threatening or negative than they actually are. These distorted thoughts trigger the body's stress response, leading to increased anxiety levels. Additionally, ANTs can create a vicious cycle where anxious thoughts reinforce anxious feelings, making it challenging to break free from the grip of anxiety. Recognizing and challenging these automatic negative thoughts through cognitive-behavioral therapy (CBT) or mindfulness techniques is a key step in managing and reducing anxiety.
From a Christian Perspective: “Be Still and Know”
One of the most referenced verses for dealing with anxiety comes from Psalm 46. Psalm 46 provides comfort and assurance to those dealing with anxiety by emphasizing the power and presence of God in times of trouble. It declares that God is a “refuge and strength, an ever-present help in trouble” (verse 1). The psalmist encourages readers by echoing the words of God, "be still and know that I am God”. This passage underscores the idea that even when the world is in turmoil and anxiety abounds, God is the one in control of all things. It encourages individuals to trust in God's sovereignty and seek refuge in Him, which can provide solace and relief from anxiety.
There is quite a bit of scientific literature on the power of prayer and reliance on a “higher power” in dealing with anxiety brought about by the troubles of our world. Most notably is the role of the Anterior Cingulate Cortex in self-regulation (which could be conceptualized as the ability to balance out the autonomic nervous system with conscious control), and how this part of the brain is strengthened through a connection with a higher power. (Rim, Ojeda, Svob, Kayser, Drews, Kim, Tenke, Skipper, & Weissman, 2019). Religion and spirituality is also associated with the development of parts of the brain associated with cognitive processing (Rim et al., 2019) as well as resilience (Charney, & Southwick, 2018).
From my own personal experience (and I think I speak for most Christians when I say this), the closer I have walked with God through prayer and meditation, the deeper understanding I have developed of God’s word, and the more vulnerable I have been with my Church community, the more I have been able to cope with the difficult situations in my life. Understanding that God is in control, that there is grace for when I fall short, and that there is hope that God will make all things new alleviates my fear of the future, counteracts my negative self-talk, and speaks to my worry about how bad things have gotten and/or will get in my life and in the world.
In conclusion, anxiety is a widespread challenge that affects millions of people worldwide, with various forms of anxiety disorders recognized by the DSM-5. However, there are steps you can take to manage and reduce anxiety symptoms effectively. By developing a sleep routine, getting regular exercise, moderating alcohol consumption, limiting caffeine intake, and cutting down on nicotine use, you can take significant strides towards a calmer, more relaxed state of mind. Addressing deeper thought patterns and wounds can be effectively done through counseling and rich community that seeks to go beyond shallow daily conversations. Remember that managing anxiety is a journey, and seeking support can be an invaluable part of your path to mental well-being.
References
American Psychiatric Association. (2013). Diagnostic and statistical manual of mental disorders (5th ed.). https://doi.org/10.1176/appi.books.9780890425596
Charney, D., & Southwick, S. (2018). Resilience: The science of mastering life’s greatest challenges. Cambridge University Press.
Columbia University Department of Psychiatry. (2022, March 16). How sleep deprivation impacts mental health. https://www.columbiapsychiatry.org/news/how-sleep-deprivation-affects-your-mental-health
Huberman, A. (Host). (Aug 22, 2022). What Alcohol Does to Your Body, Brain & Health | Huberman Lab Podcast #86 [Video podcast]. Retrieved from https://www.youtube.com/watch?v=DkS1pkKpILY
National Alliance on Mental Illness (NAMI). (2017). Anxiety Disorders. https://www.nami.org/About-Mental-Illness/Mental-HealthConditions/Anxiety-Disorders
Nguyen, K., Kanamori, K., Shin, C. S., Hamid, A., & Lutfy, K. (2020). The impact of sex on changes in plasma corticosterone and cotinine levels induced by nicotine in c57bl/6j mice. Brain sciences, 10(10), 705.
Smith, B. D., & Tola, K. (2019). Caffeine: effects on psychological functioning and performance. In Caffeine (pp. 251-299). CRC Press.
Rim, J. I., Ojeda, J. C., Svob, C., Kayser, J., Drews, E., Kim, Y., Tenke, C. E., Skipper, J., & Weissman, M. M. (2019). Current Understanding of Religion, Spirituality, and Their Neurobiological Correlates. Harvard review of psychiatry, 27(5), 303–316. https://doi.org/10.1097/HRP.0000000000000232
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