The body responds to anxiety through the activation of the “fight-or flight” response, a physiological reaction that occurs when we perceive danger. It is similar to anger that I discussed in the last blog post. Chronic anxiety can lead to fatigue, weakened immune response, and long-term mental health challenges like depression or anxiety disorders.
This is why I think it’s important to take a minute to evaluate your feelings. Lately, I’ve been grappling with anger and a higher-than-usual level of anxiety. I know I’m not alone. I have had many changes this year which can lead to anxiety even if the changes are positive. We all live with some amount of anxiety in our lives that is normal and a part of life. However, I feel this has become heightened in the world we live in right now. We have wars, nuclear threats and threats to our democracy flying around us. This is on top of our normal stresses of daily life, balance of work, kids, finances and relationships.
The other gem that anxiety gives us is an increase in cortisol. This realization caught my attention. As you may have heard on a commercial about getting rid of belly fat, cortisol can lead to weight gain.You might recognize cortisol from commercials that mention its link to belly fat. When consistently elevated over long periods due to chronic stress, cortisol can lead to weight gain by increasing appetite, promoting fat storage, breaking down muscle, causing insulin resistance, and triggering cravings for sugary and fatty foods. Wonderful. As if dealing with everyday life stress wasn’t enough, now cortisol wants to join the party and add more challenges. That’s when I decided to yell, ‘Stop!’—just like the narrator confronting Obstacle OP in When Opportunity Knocks.”
“I yelled, ‘Stop!’ The world around us is so often beyond our control, and that lack of control can drive me crazy. I’m uncomfortable when I’m not in the driver’s seat. But then I asked myself, if being in control means I am about to crash and burn, what’s the point? To get rid of stress it is recommended to exercise, get adequate sleep, and eat a balanced diet. Ironically not being able to accomplish those recommendations creates more anxiety for me. It was time to stop letting the negativity around me rob me of hope and optimism. Instead, I decided to find and focus on the positive moments around me.
A very quick fix is to breathe and get centered. We activate the parasympathetic nervous system (PNS) which improves oxygen exchange, regulates heart rate, balances blood pressure, releases muscle tension, improves mental clarity and yes! reduces cortisol. I use a technique that activates the vagus response which is the longest cranial nerve in the body and is a part of the PNS and plays a crucial role in regulating relaxation and calming process.
Deep Breathing Creates a Vagus Response:
- Take a low, deep breath. This will activate the diaphragm and stimulate the vagus nerve.
- Hold the breath for about 4 seconds. This enhances the body to fully engage the PNS.
- Exhale slowly. This helps maintain vagal stimulation and deepens the calming response.
This is a quick technique that you can use anywhere and at anytime. If you would like to read more : Accessing the Healing Power of the Vagus Nerve: Self-Help Exercises for Anxiety, Depression, Trauma, and Autism
My long-term approach to easing daily anxiety is to focus on gratitude. Every morning, I write in my gratitude journal from Oprah’s Daily Collections. It offers daily inspirational quotes that uplift me. I follow this practice with a daily affirmation such as “I choose to find the good in today.” When you sit and think about all the things that you can be grateful for, the world looks a little more pleasant. As I sit in silence and sip my morning coffee, which I love, I think of those that are in a situation where they do not have the peace to sip and smell a good cup of coffee. That small act alone changes the way I approach my day.
The next practice I am trying to master is being present. I think I first came across this concept in 1999 when I read Eckhart Tolle’s book The Power of Now. It emphasizes the importance of living fully in the present moment to achieve a heightened state of awareness and inner peace. Tolle argues that human suffering stems from over identification with the mind, which constantly dwells on the past or anticipates the future. This mental fixation leads to anxiety, stress and dissatisfaction. I try to incorporate the senses to keep me focused on the here and now.
My Great Pyrenees insist on a daily walk, and honestly, it’s one of the best ways I manage my anxiety. I enjoy it, which is key. To keep myself focused on the present, instead of listening to the non-stop chatter in my mind (which, if heard out loud, could make anyone feel a little crazy). I use my senses while we walk. I look up at the sky which can be a daily canvas of wonder and proves the universe will never let things get boring. I listen to what is going on around me, whether it is the ocean waves crashing or birds flying by. I feel the fur of my dog or cat to get the joy of the moment. I smell the air around me. As a kid, it could be anything from the dump nearby to the smell of Entenmann’s bakery—but good or bad, it meant I was here, fully present.
If all of this feels too new- age for you, try a more pragmatic approach. The reality is that the past is long gone and cannot be changed no matter how many times you replay it in your mind. The future may never unfold the way you expected, or it may never happen at all. Not to be morbid but, face it, all we can really be sure of is that I am here right now and have no control when that will end.
Life is not static. It changes from moment to moment. This is where I get optimistic. By staying present, you can shift your perspective from worries about the future or regrets about the past to what is possible right now. Emphasize that the present is where all positive action and progress starts. True optimism doesn’t mean ignoring difficulties but acknowledging them without resistance, with the belief that solutions or positive outcomes are possible. By accepting what is happening now, you create mental space to respond constructively.
I like to remind myself of this quote attributed to Michel de Montaigne, a French philosopher. My life has been full of terrible misfortunes, most of which never happened.” It reminds me that we can conjure up fears that never happen. This is when we need to go to find Hope. Step away from the worry and fear that cloud our outlook. When we choose to find hope, we acknowledge that life is uncertain and that’s ok. No matter what is going on, life will be life. But we should never stop trying to find hope in any situation we find ourselves surrounded by or unable to change.
If things don’t go your way today remember you have the gift of being present tomorrow where hope is renewed.
Patricia A Woods (paw) talks about Optimism and Hope
