Anxiety is a normal human emotion that we all experience at some point in our lives. However, when anxiety becomes excessive and persistent, it can lead to an anxiety disorder. Anxiety disorders affect millions of people worldwide, and they can significantly impact a person’s quality of life. Anxiety can manifest in many different ways, such as heart palpitations, cold tingling sensations, knots in the stomach, and nauseous feelings.

It’s important to understand that anxiety is not just in your head. It’s actually in your body, and it can affect your neurobiology. Anxiety stems from the part of you that is “not feeling safe” in the moment. This can be due to past traumas or experiences, or it can be a perceived threat in the present moment.

Understanding the role of neurobiology in anxiety is essential in helping us to manage and overcome our feelings of anxiety. Our body’s stress response system controls our emotions and triggers our fight or flight response when we experience anxiety. However, if we experience anxiety frequently, this system can become overly sensitive, leading to constant feelings of anxiety.

Chronic anxiety can cause the amygdala, a small almond-shaped structure in the brain responsible for processing emotions and triggering the fight or flight response, to become overly sensitive, leading to exaggerated responses to perceived threats. This can lead to a constant state of hyperarousal, where the body is always on high alert. The prefrontal cortex, responsible for reasoning and decision-making, can also be affected by anxiety. The prefrontal cortex has a regulatory function that helps to control our emotional responses, but chronic anxiety can impair this function, making it more difficult for us to manage our emotions.

One simple tip to overcome anxiety is to consistently soothe that part of yourself that feels threatened through various techniques. The 5-4-3-2-1 technique is a grounding exercise that helps to orient yourself to the present moment. You start by identifying five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste.

Movement in the body, such as running, walking, dancing, or shaking, is also a helpful technique to soothe yourself when you feel anxious. Intentional self-touch and breathing exercises can also be very effective. Mindfulness practices, such as meditation or yoga, can also help to soothe the body and mind, as well as positively impact neurobiology. When we consistently soothe the part of us that feels threatened and bring ourselves back to the present moment, we can rewire our neurobiology to pick up on safety and feel anchored in the safety of the present moment. 

While it may take some time and practice, consistently using these techniques can help to reduce your feelings of anxiety and bring you back to a state of calm and peace. It’s important to note that accepting what’s going on within you is a crucial step in the healing process. This means embracing your humanity with curious compassion and not running away from being human. By doing so, you can open up new channels of exploration for yourself and gain loads of self-awareness. This self-awareness can help you better understand your thoughts, emotions, and behaviors and can lead to greater insight into the underlying causes of your anxiety.

In addition to the techniques we’ve discussed, it’s also important to seek professional help if you’re struggling with anxiety. A mental health professional can help you better understand your symptoms and develop a personalized treatment plan. This may include therapy, medication, or a combination of both.

Remember that everyone’s healing journey is unique, and there’s no one-size-fits-all approach to managing and overcoming anxiety. It’s important to be patient with yourself and to celebrate small victories along the way. With consistent effort and the support of loved ones and mental health professionals, you can learn to manage your anxiety and live a happier, healthier life.