Jennifer LytleAs “the most common of all mental disorders” (WHO, 2023, para. 2), many clients seek relief from panic disorder, social anxiety, general anxiety disorder, phobias, and obsessive compulsive disorder through counseling. Even young children are experiencing the pain of symptoms brought on by untreated anxiety. A little understanding can go a long way. In this article, we will explore: causes for anxiety attacks and panic, physiology of what happens in the brain and body, learning to reconnect brain and body as a way to ward off some symptoms, and tools to avoid the spiral.
Read JJC Founder, Lytle’s expert article on Hormones & Anxiety here.
Causes for Anxiety
Anxiety can be activated by any number of factors. These can be physical in nature, psychological, or physiological mechanisms that contribute (Bathla, Singh, & Relan, 2016). As leading providers in treating anxiety, Joyful Journeys Counseling clinicians have compiled data on sources of anxiety. These include:
- fear of separation
- physical ailments or pain
- unmet expectations
- career stress
- low self-esteem
- conflict or disagreements
- uncertainty and doubt
- communication challenges
- fears (insects, driving, etc.)
Stress Hormones & Anxiety
Our amazing amygdala gets activated (this is technically called firing) which signals the hypothalamus (Harvard Health, 2020). As a result, cortisol surges through the blood stream. The body responds to the amygdala like it’s an air traffic controller. The body responds as though deviations from commands by the amygdala would prove lethal. Oxygen is redirected. The Prefrontal Cortex becomes secondary to your fight or flight survival mode. Blood flow is diverted from the brain to the muscles in the extremities.
Physical Sensations & Symptoms
How can you tell if this is taking place? Sensations that occur physiologically can be difficult to pinpoint for many individuals who are first learning to manage anxiety symptoms. After some time, however, you can begin to discern where stress, tension, and anxiety shows up in your body. Work with your counselor to uncover the physical ways anxiety manifests for you individually. Here are common sensations.
- shortness of breath
- shallow breathing
- tightness in the chest
- accelerated heart rate
- butterflies or upset stomach
- tense muscles
- unexplained sweating
Sensations as Cues
Learning your bodies cues can take some time. With time, effort, and a willingness to learn and make some changes, you can begin to manage the symptoms. This is not to say that you have been doing anything wrong. In time, you can become an expert and decrease the effects of anxiety. Working with a skilled professional therapist may even help you uncover the reason anxiety became a coping skill in the first place.
Managing Anxious Responses
Some anxiety coping strategies include:
- Mindfulness and meditation: These techniques connect the mind to the body and help alleviate some of the physical symptoms produced by an anxious response.
- Exercise: Exercise can reduce cortisol levels. It has long been touted as a form of free therapy. (Unless you join a gym or exercise group . . . which may also beneficial hormones due to the socialization components of group activity.)
- Sleep hygiene: Good sleep habits generally are induced by rituals or activities that lead up to sleep. The rituals or activities, like using your favorite scented lotion before bed, help you fall asleep on a schedule.
- Play and creativity: Tap into inner creativity through play and creative outlets. Spontaneous fun, creativity, and play help reduce anxious symptomology (Abbing et al., 2019).
- Journaling: Journaling can be an effective method of processing emotions (Baikie & Wilhelm, 2But005). Use a guided journal like The Balanced Mind to support healthy coping or use a simple noButtepad to express thoughts and feelings.
- Nutrition and health maintenance: Healthy nutrition and quality caloric habits are related to anxiety levels (Stanikova et al., 2019).
- Social support: Connections and relationships frequently lower anxiety levels (Seppala, 2014). Offering support to others is equally beneficial for reducing stress and anxiety so consider regular volunteer roles in your community. Many experience the truth in reaping what you sow when giving philanthropically or to meaningful causes.
Additional Ways to Cope
Anxiety is manageable. Still, there is no cure. Regardless of the cause, anxiety symptoms are treated through a variety of techniques. The most efficacious anxiety treatment is used at Joyful Journeys Counseling by our specialized and highly trained team.
Some common treatment options for anxiety include:
- Relaxation: A good dose of R&R or self-care can help with managing anxious symptoms. When anxiety is related to stress, reducing personal stress is a legitimate coping skill for the management of symptoms.
- Medication: Anxiety medication may be long-term while others choose to seek medication as temporary. Clinicians at Joyful Journeys Counseling do not have prescribing privileges. However, our policy is to provide free reports directly to your primary care provider. Ask your therapist how to get this great added value service.
- Somatic therapy: Somatic therapy marries mindfulness, physical action, and counseling. JJC providers will often incorporate some somatic tools when a client is comfortable with this technique.
- Cognitive behavior therapy: The professional team at JJC provides this gold star standard for treatment. Fair warning that participants will need to be open to approaching this form of counseling as a student. In-session learning, called psychotherapy, homework, and review of homework and progress are all components of quality CBT therapy.
- Dialectical behavior therapy: DBT for anxiety utilizes behavior modification.
- Mindfulness: Mindfulness for anxiety treatment combines breathwork and other techniques like grounding.
- Meditation: Meditation is where prayer and worship collide. I heard this at a Pure Freedom event.
Treat Anxiety Today
It’s time to seek professional help for anxiety symptoms when it is interfering with daily life. If people who know you well and care about you have suggested it is time to get help, try an evaluation. Joyful Journeys Counseling offers specialized treatment for those who want to turn the corner and leave anxiety in the past. We have walked with several individuals who need unique solutions and methods. Our staff will work with you to discover best methods that you can use again and again. Schedule a free consultation today to see if one JJC is right for you.
Sources
Abbing, A., Baars, E. W., de Sonneville, L., Ponstein, A. S., & Swaab, H. (2019). The Effectiveness of Art Therapy for Anxiety in Adult Women: A Randomized Controlled Trial. Frontiers in psychology, 10, 1203. https://doi.org/10.3389/fpsyg.2019.01203
Baikie, K. A. & Wilhelm, K. (2005). Emotional and physical benefits of expressive writing. Advances in Psychiatric Treatment. 11(5):338-346. 10.1192/apt.11.5.338
Bathla, M., Singh, M., & Relan, P. (2016). Prevalence of anxiety and depressive symptoms among patients with hypothyroidism. Indian journal of endocrinology and metabolism, 20(4), 468–474. 10.4103/2230-8210.183476
Harvard Health. (2020, July 6). Understanding the stress response. https://www.health.harvard.edu/staying-healthy/understanding-the-stress-response
Seppala, E. (2014, May 8). Connectedness & health: The science of social connection. Stanford medicine. https://ccare.stanford.edu/uncategorized/connectedness-health-the-science-of-social-connection-infographic/#:~:text=People%20who%20feel%20more%20connected,trusting%20and%20cooperating%20with%20them.
Stanikova, D., Luck, T., Pabst, A., Bae, Y. J., Hinz, A., Glaesmer, H., Stanik, J., Sacher, J., Engel, C., Enzenbach, C., Wirkner, K., Ceglarek, U., Thiery, J., Kratzsch, J., & G., S. (2019). Associations Between Anxiety, Body Mass Index, and Sex Hormones in Women. Frontiers in Psychiatry, 10, 466996. 10.3389/fpsyt.2019.00479
World Health Organization. (2023, September 27). Anxiety disorders. https://www.who.int/news-room/fact-sheets/detail/anxiety-disorders#:~:text=An%20estimated%204%25%20of%20the,all%20mental%20disorders%20(1).
Featured Image
Ratoca. (n.d.). Anxiety (211127302). https://www.dreamstime.com/creative-design-anxiety-illustration-image211127302
