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Anxiety is one of the most common mental health challenges people face today, affecting millions worldwide. While some level of anxiety is a normal and even necessary part of life (think back to when humans were living in hunter-gather societies and anxiety would kick to protect the person from a threat), chronic or excessive anxiety can become overwhelming and interfere with daily functioning. This blog explores the root causes of anxiety, its symptoms, and research-backed strategies to manage it effectively.
What is Anxiety?
Anxiety is the body’s natural response to real or perceived threats or stress. It activates the sympathetic nervous system, triggering the fight-or-flight response. While this reaction is essential for survival, prolonged activation can lead to chronic stress and anxiety disorders.
Common Causes of Anxiety
Anxiety can stem from a variety of factors, including:
Biological Factors: Genetics, brain chemistry, and nervous system sensitivity can influence anxiety levels.
Environmental Factors: High-stress environments, trauma, and major life transitions can trigger or worsen anxiety.
Cognitive Factors: Negative thought patterns, perfectionism, and excessive worry contribute to anxiety.
Lifestyle Factors: Poor sleep, diet, and lack of physical activity can exacerbate anxiety symptoms.
Recognizing Symptoms of Anxiety
Anxiety manifests in multiple ways, including:
Physical Symptoms: Rapid heartbeat, shortness of breath, dizziness, muscle tension, and digestive issues.
Cognitive Symptoms: Excessive worry, racing thoughts, difficulty concentrating, and irrational fears.
Emotional Symptoms: Restlessness, irritability, feelings of dread, and difficulty managing emotions.
Behavioural Symptoms: Avoidance of social situations, procrastination, and compulsive behaviours.
Evidence-Based Coping Strategies for Anxiety
1. Breathing Techniques for Nervous System Regulation
Practicing controlled breathing can directly impact the parasympathetic nervous system to reduce anxiety symptoms.
Box Breathing: Inhale for 4 seconds, hold for 4 seconds, exhale for 4 seconds, hold for 4 seconds, and repeat.
Paced Breathing: Exhale longer than you inhale to activate relaxation responses.
Diaphragmatic breathing: Hold your hand in front of your nose and mouth. Think back to when you were a kid and would fog up a window or mirror. That breath requires a warm and moist exhale to create the condensation which is what makes the “fog” on the surface. Try to “fog up” your hand. Maintain this breath for both the inhale and the exhale. This breath aims to allow your diaphragm to fully relax, creating space for the Vagus Nerve to re-regualte itself.
2. Cognitive Behavioural Therapy (CBT) Techniques
CBT is one of the most researched and effective treatments for anxiety. It focuses on identifying and challenging negative thought patterns.
Cognitive Reframing: Replace catastrophic thoughts with more balanced perspectives. This is easier said than done, but if you can begin to notice catastrophic thoughts or cognitive distortions (i.e., errors of thought), you can begin to recognize the impact these thoughts have on anxiety response and nervous system activation.
Distress Tolerance: Gradual exposure to feared situations reduces avoidance behaviours and teaches us that we can tolerate uncomfortable situations.
3. Somatic Approaches for Anxiety
Since anxiety often manifests physically, engaging the body can help alleviate symptoms.
Progressive Muscle Relaxation (PMR): Tensing and relaxing muscle groups can promote body awareness and relaxation.
Bilateral Stimulation: Gentle tapping or movement engages both brain hemispheres, helping to process emotions. Bilateral stimulation can also look like gentle walking, paddling, or any movement that engages both sides of the body (i.e., right and left).
4. Lifestyle Adjustments for Long-Term Anxiety Management
Regular Exercise: Movement releases endorphins and reduces stress hormones.
Quality Sleep: Prioritizing rest supports emotional regulation.
Nourishing Diet: Whole foods, omega-3s, and magnesium support brain health.
Mindfulness Practices: Meditation and grounding techniques encourage presence and calm.
When to Seek Professional Help
If anxiety significantly interferes with daily life, professional support can be beneficial. Having a therapist walk you though the impact of anxiety on the nervous system and create personalized interventions can be the support many people need. Therapy approaches such as CBT, somatic therapy, and mindfulness-based interventions can provide long-term tools for managing anxiety.
Final Thoughts
Anxiety is a natural response, but it doesn’t have to control your life. Understanding the causes and implementing evidence-based coping strategies can empower you to navigate anxiety with resilience.
Looking for personalized support in managing anxiety? At Noia Wellness, we offer integrative therapy tailored to your needs. Book a consultation to start your journey to well-being!
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