Anxiety 101
Seems that in the past few years no mental health concern has been more TikTok’d, posted, discussed, and podded than anxiety. Explanations for causes abound, from Covid to screens, environment to genetics. Regardless of the why, the what is prevalent, and help is available.
Anxiety symptoms
This seems obvious, but anxious expression comes in all shapes and sizes, so to speak:
Excessive worry
Worry over many different things
Increased heart rate and rapid breathing
Feeling tense, nervous
Trembling, sweating
Sleeplessness
Rumination
GI issues
Avoidance
If you’ve had any of these symptoms at some time in your life, you are normal. If they persist and become difficult to control and tend to shut you down, you are still normal but might need a little extra support. So it doesn’t hijack your life, distort your self-concept, disrupt your relationships, and cause systems failure. It’s okay if you need a little extra help to manage the anxiety so its doesn’t manage you.
Anxious by design
Anxiety is rooted in the lizard part of your brain—the amygdala—the part that told our forebears to run from the wooly mammoth and the saber-tooth tiger. The good news is that as modern humans, our fight-or-flight response isn’t typically protecting us from certain death. But it does still play an essential, self-preservational role.
The amygdala is a tiny but powerful piece of our anatomy. The Cleveland Clinic describes it really well, as:
. . . a small, almond-shaped structure inside of your brain . . . part of a larger network in your brain called the limbic system . . . a major processing center for emotions. It also links your emotions to many other brain abilities, especially memories, learning and your senses. When it doesn’t work as it should, it can cause or contribute to disruptive feelings and symptoms.
God designed us brilliantly, but that lil amygdala can be hypersensitive and over-reactive, leading to dysfunction in relationships, work, home life, and even just simple tasks like going to the grocery store. It can feel paralyzing, but there is hope.
Help for anxiety
Lately, maybe you too have heard the notion of “making friends with your anxiety.” Recognizing it, bringing into the light, addressing it. Listening to what it is trying to tell you. Of course there is no magic solution. Like most things related to any type of wellness, it’ll take time, intention, and commitment to cope more effectively with anxiety. But you are worth the effort, and here are a few concrete steps you can take:
See a doctor (and not just for meds). Our bodies are complicated machines! Maybe it’s hormones or some vitamin deficiency or cardiac issues or diet or, or, or . . . or a combination of a host of factors contributing to a spike in anxiety.
Meditate (prayer, scripture, time alone in nature . . . ).
Move your body:
Walk by the river.
Park further from the entrance on errands.
Try yoga or a fitness class.
Walk around the block.
Go for a run.
Pull weeds.
Plant bulbs.
Take a hike.
Silly-dance in your kitchen!
Try out an app, like Calm or Mindfulness, for help grounding your anxious mind and body. Or, if you would like something based in Scripture, check out the Abide app. My therapist recommended Mindfulness, which I now recommend to my clients. All three of these apps have helped me through extremely stressful times—particularly during my husband’s cancer treatment. (He is fine now, thank the Lord!) I found them to be soothing and helpful.
Learn more about DBT (focus on emotion regulation, distress tolerance, interpersonal relationship, mindfulness) and its remarkably practical and effective tools for managing anxiety.
Join a virtual DBT group.
Learn more about CBT (focus on thoughts and beliefs that affect behavior), which is my own personal go-to for challenging cognitive distortions that may exacerbate my anxiety and depression.
See a therapist. Ask if they use DBT, CBT or some combination thereof to help with anxiety. Do what works for you.
Whether your anxiety is a constant companion or a circumstantial visitor, an old familiar “friend” or a new intruder, please be gentle with yourself. What you are experiencing is real, you’re not alone, and there is a way forward . . . to more calm, to a more peaceful way of being in your mind, body, and spirit.