Breaking the Anxiety Habit

June 30, 2016

It’s no secret that people are more anxious now than ever before. Reported levels of anxiety have been steadily on the rise since the end of World War II, and today, anxiety disorders make up the most prevalent mental health disorders worldwide, affecting about 40 million adults age 18 and above in the United States and 1 in 8 children.

That’s 18% of the population that suffers from one or more of the many disorders that fall under the umbrella of anxiety, including generalized anxiety disorder, social anxiety disorder, panic disorder, obsessive-compulsive disorder and specific phobias.

Women are twice as likely as men to develop an anxiety disorder, and anxiety disorders often set it much earlier for women than men.

The good news is that anxiety is highly treatable, however, only about one-third of those who suffer from it seek and receive treatment. While the severity of anxiety levels can vary quite a bit from person to person, and more debilitating cases require medication and professional treatment, there are a number of ways we can manage general symptoms of anxiety on our own.

We can manage our anxiety, but it’s a process, and an important part of that process is understanding why we get anxious and where our anxiety is coming from.

So why do we get anxious anyway?

As humans, our brains are wired to look for what we are missing in our environment. It’s a basic survival instinct. Think of the earliest humans, the hunter-gatherers who constantly had to be aware of what the next thing they needed for survival was, whether that was food, water or shelter.

The physical symptoms of anxiety we experience stem from this same survival instinct. When we encounter a threat, real or perceived, a part of our brain called the amygdala starts releasing stress hormones (adrenaline and cortisol), triggering the familiar fight-or-flight response: increased heart rate, quickness of breath and tense muscles. In women, this response is triggered more readily and stays active longer than in men, which is part of the reason women are more prone to anxiety problems.

When we really are faced with danger, this response is a good thing; it helps us get out of harm’s way or defend ourselves. Even in non-life-threatening situations, these hormones can actually help us perform better and improve our lives. A big job interview or presentation may have our stomach in knots, but the instinct to protect ourselves motivates us to prepare, and the adrenaline rush can give us the energy we need to perform under stressful circumstances.

But too much of these hormones can have negative effects on our bodies, such as higher blood pressure, sleep problems, appetite problems, difficulty concentrating, weight gain and even stroke.

Even though this fight-or-flight instinct is critical for survival, sometimes our brains can get stuck in this place of searching for what is missing and worrying even when we aren’t in immediate danger. This way of thinking becomes a habit we don’t even realize we are developing until we are already so comfortable with it that it can almost seem scary and unfamiliar not to be in a place of constantly thinking about what needs to happen, what could happen or what’s next.

We’ve essentially tricked our bodies into thinking we are in danger when we aren’t, and that’s when anxiety becomes a bigger problem.

How can we manage anxiety?

The key to managing anxiety involves changing our thinking patterns by challenging negative thoughts and training our brains to tone down that automatic fight-or-flight response and evaluate if the feelings of danger we are experiencing are serious or not.

It sounds difficult, and it can be, but it is possible with practice. Just as our brains have trained our bodies to be hungry or sleepy at certain times of the day, we can train ourselves to be less anxious.

Start by challenging negative thoughts and worries. Asking yourself questions can help put thoughts and situations into perspective and calm the mind. Next time you’re worried about something, ask yourself:

• “What is my evidence for thinking that this could actually happen?”
• “What can I do to find out if my thoughts are true?”
• “Is there another way of looking at this situation?”
• “Is there anything positive about this situation?”
• “Will this matter a year from now?”
• “Is this a productive thought?”
• “Is thinking this way helping me achieve my goals?”

When we stop to question our thoughts, it not only gives us a sense of control over our thinking when we are feeling anxious, it also gives us the opportunity to step back and really reflect on the way we are thinking to identify where in our thought processes we can make changes to prevent these anxious thoughts from getting out of hand in the future.

Because a large part of anxiety involves trying to control things we can’t, and getting lost in infinite “what ifs?” another technique that can help is mindfulness. Practicing mindfulness can help us be present in the here and now and remind us that all we really can control is how we are handling this exact moment in time.

A popular and helpful exercise used to practice mindfulness is called grounding, which is done by taking a few deep breaths (inhaling through the nose and exhaling through the mouth) and identifying three things you can see, hear, smell and touch in your environment. Taking a moment to consciously identify these external things and be aware of our physical senses can help bring us out of our heads and back into the present moment.

Of course, we can’t rewire our brains overnight; these techniques have to be practiced and repeated often before they can become a good habit that replaces the harmful habit of anxious thinking that we have developed.

Along with these mental exercises, physical exercise has also been shown to improve anxiety levels and help with stress management. Regular exercise’s benefits to the body are well-known, but it also benefits the brain by improving cognition, concentration, alertness and mood.

Vigorous exercise also improves our ability to sleep well, which is another very important part of anxiety management. Trouble falling asleep (and staying asleep) is one of the most common anxiety-related problems, yet not getting enough sleep actually makes anxiety worse, creating a vicious cycle.

Setting and sticking to a relaxing bedtime ritual can help with sleep consistency. Avoid watching TV (that includes Netflix!) half an hour before bedtime to give the brain sufficient time to wind down before sleep. Watching the news or violent programming too close to bedtime only worsens anxiety and makes it harder to slow down a racing mind.

As attached as we are to our smartphones, staring at our screens too close to bedtime can also cause sleeping problems. Smartphone screens emit bright blue light which can interfere with the brain’s ability to make melatonin, the important hormone that lets our bodies know when it’s time to sleep. iPhone users should take advantage of a new feature called Night Shift that when enabled, automatically shifts the screen’s color temperature to a yellowish hue, which is more soothing on the eyes and brain.

Get into the habit of asking yourself “what am I doing to take care of me?” Whatever the answer is, whether it’s taking the time to read, daily meditation or long walks, do more of it. Self-care is a critical step toward taking control of anxiety.

What if there is a bigger problem?

Although many people who suffer from mild to moderate anxiety are able to function in social and professional situations, those who find that their anxiety is preventing them from performing simple daily activities should seek professional treatment, which may include medication.

Anxiety disorders are highly treatable, and seeking help is key to taking charge of your mental health and moving forward with your life. It may seem scary or intimidating to seek help, especially if you’ve never had experience with any sort of therapy or counseling before. Doing some research about treatment methods and knowing what your options are may help you feel more empowered. The Anxiety and Depression Association of America is a great online resource for learning about treatment options and even finding a therapist nearby.

None of the techniques mentioned in this article are 100% effective and they cannot replace professional treatment for those suffering from severe anxiety disorders. It is important to understand that everyone’s anxiety is different and not everyone responds to treatment in the same way or in the same amount of time.

Final thoughts:

Unlike illnesses such as the flu or pneumonia, anxiety can’t be completely eradicated. There is no true cure for anxiety, only methods designed to alleviate symptoms and techniques to keep it under control. Anxiety is very manageable, but because of the way the human brain is designed, it can never completely go away.

Simply being able to identify what triggers your anxiety and being aware of what physical symptoms you may experience before an anxiety attack can go a long way in preventing anxious thoughts from escalating into full-fledged panic attacks. The sooner you can recognize that an attack is coming, the sooner you can take measures to prevent it.

Stress is a part of life, and some anxiety is inevitable, but knowing how to manage those feelings and keep them from becoming a habit of thinking will help you stay in control of your thoughts and handle whatever life throws at you in the future. Remember that you have the power to take control of your anxiety and that you aren’t alone in your fight for peace of mind.