The Physical Aspects of Anxiety
Part One of “A Holistic Approach to Overcoming Anxiety” explained the physiological dynamics of anxiety as the body’s response to a real or perceived threat. It also connected the release of “fight or flight” hormones to the physical experience of anxiety: shortness of breath, shaking, sweating, heart palpitations and chest pain. In this segment, we will address the antidotes to these powerful physical symptoms as part of a holistic recovery plan.
The source of our fight or flight hormones is the sympathetic nervous system (the gas pedal of our autonomic nervous system). The physical approaches to alleviating anxiety all target calming down the sympathetic nervous system and/or activating the parasympathetic nervous system (the brake of our autonomic system). While this list is not exhaustive, these are core elements of overcoming anxiety at the physical level.
Deep Breathing
Breath work is probably the simplest and most powerful techniques one can learn. Anxiety creates short, shallow breathing that often leads to hyperventilation and an increased of sense panic. Interrupting this cycle with deep belly breathing can shorten or avoid a panic attack.
Deep breathing techniques are most effective when practiced regularly because the body becomes attuned to returning to a state of calm relaxation and creates new neuro-pathways over time of what feels “normal.” This is especially helpful for those with Generalized Anxiety Disorder because chronic levels of anxiety create a heightened threshold of normal (like a gas pedal getting stuck) that requires recalibration to enjoy sustainable change.
As all meditation practices utilize deep breathing as their foundation, many people find that adding a mindful focus to their breathing further enhances their results. The importance of quieting the mind was highlighted in Part Two.
Progressive Muscle Relaxation
Chronic anxiety creates a lot of muscle tension leading to discomfort, pain and stiffness. Progressive muscle relaxation is a technique that involves moving through the body tensing and then relaxing certain muscle groups. PMR is usually done laying down with the eyes closed, with a given muscle group being intentionally tightened and held for about 10 seconds followed by 20 seconds of full relaxation of the muscle group before moving on. A sequential pattern is used, often stating with the feet and moving toward the head. This is most effective when practiced regularly and many people find it helpful before bed in reducing insomnia.
Massage
Massage also helps alleviate the muscle tension that accompanies chronic anxiety. Physical touch is soothing, calming and grounding; and like breath work, it helps quiet the mind and increases our connection to the body.
Exercise
An abundance of research documents the ability of exercise to reduce anxiety. Exercise is known to increase the levels of dopamine (which helps you focus) and serotonin (which calms you down). People often ask me which kind of exercise is best for overcoming anxiety, and I believe that a dual approach is most effective. Large muscle exercise (such as aerobics, running, manual labor) is helpful to expel the frenetic energy of anxiety. Mind/body exercise is helpful to calm the mind and activate the parasympathetic nervous system (like yoga or tai chi).
Acupuncture
Acupuncture can be very helpful in balancing the nervous system and reducing anxiety. Seek out an experienced Licensed Acupuncturist for treatment
Medication
Unfortunately, in our culture medication is often the first place people turn when seeking relief from anxiety. Anxiety medications currently rank 10th of all drugs prescribed in the U.S., with 800 million dollars being spent on them in the U.S. annually.
Medication can certainly be a useful tool as part of a holistic recovery plan, but is of concern as a solo approach. Because anxiety medications work by affecting the central nervous system, they create dependency with long-term use. The nervous system becomes accustomed to them, which results in increased tolerance and diminished effectiveness over time. When medication is used, I believe it best serves to provide specific, short term relief while other sustainable practices are put into place.
Nutrition
Dietary factors, patterns of eating and nutritional supplements can have a huge impact on overcoming anxiety; so huge that I want to devote an entire post to this information. You can find this in Part Five of “A Holistic Approach to Overcoming Anxiety.”