ANXIOUS MINDS, RESILIENT HEARTS: THRIVING IN TURBULENT TIMES
- Larissa Fernandes
- Dec 31, 2023
- 3 min read
Have you ever experienced instances where you perceive a presence of thoughts but struggle to formulate them clearly? Have there been occasions when you find yourself caught in a cyclic pattern of physiological responses, such as palpitations, heavy breathing, and sweating, yet remain uncertain about the underlying cause of these reactions? Do you
frequently find yourself preoccupied with apprehension about the future?
Anxiety is an emotional state characterized by heightened tension, worrisome thoughts, and physiological changes such as elevated blood pressure. Anxiety typically revolves around anticipation of future events and is a prolonged response that tends to be broadly focused on an undefined threat.
Distinguishing between anxiety as an emotion and anxiety as a disorder is essential. Normal anxiety as an emotion is typically of short duration and arises in response to specific stressors. It usually resolves relatively quickly compared to anxiety disorders, which are enduring conditions with far-reaching consequences. Anxiety disorders encompass various categories, including generalized anxiety disorder, marked by excessive and unrealistic worry about a multitude of concerns. This can substantially impact daily functioning and persist for up to six months without clear triggers or causes. Other anxiety disorders include panic disorder, social anxiety disorder, separation anxiety disorder, specific phobias, and agoraphobia.
Many individuals resort to avoidance as a coping mechanism to evade anxious thoughts and emotions. Frequently, distraction strategies are employed to alleviate anxiety. While distraction can provide temporary relief, it may inadvertently reinforce anxiety over time. People predisposed to anxiety may have developed avoidance tactics in their formative years, making it challenging to adopt proactive coping strategies in adulthood. Although, avoidance coping may have become ingrained, it is considered maladaptive because it tends to exacerbate stress rather than effectively addressing the stressors. Procrastination, for instance, often results from avoidance behavior. When a stressful task looms, individuals may avoid it or attempt to suppress thoughts about it, yet the underlying stress persists until the task is completed.
Several techniques can assist in effectively managing anxiety:
Mindfulness: Staying in the present moment enables individuals to focus on their internal experiences. Relaxation exercises, such as deep breathing, guided meditation, and muscle relaxation, promote mental serenity. Consistent practice fosters the ability to concentrate on one task at a time.
Physical Activity: Research conducted by Lin and Gao has demonstrated the positive impact of regular physical activity on reducing anxiety, particularly in college students. Engaging in physical exercise contributes to enhanced self-confidence and diminished levels of anxiety and depression.
Self-compassion: Demonstrating kindness towards oneself can yield physiological changes in the brain, elevating serotonin and dopamine levels. These neurotransmitters engender feelings of satisfaction and well-being, stimulating the brain's pleasure and reward centers. Additionally, acts of kindness may trigger the release of endorphins, the body's natural pain relievers.
Journaling: Maintaining a journal to record personal thoughts and emotions is particularly beneficial for supporting mental well-being. Journaling aids in reducing anxiety, breaking the cycle of obsessive rumination, enhancing event awareness and perception, regulating emotions, and promoting self-awareness.
Seeking Professional Assistance: In cases where anxiety becomes overwhelming or interferes significantly with daily life, it is advisable to seek the guidance of mental health professionals. They can provide tailored therapeutic interventions to address and manage anxiety effectively.
References
Lin, Y., & Gao, W. (2023). The effects of physical exercise on anxiety symptoms of college students: A meta-analysis. Frontiers in Psychology, 14.
Disclaimer: This blog post is meant for awareness/entertainment purposes only. It is not medical advice and one must refrain from self-diagnosing. It is in no way a substitute for therapy with a mental health professional and it is not meant to be clinical. To consult with a psychotherapist on our team, you can contact us on fettle.counselling@gmail.com.
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