Written by Chuck LeBlanc
Introduction
Fear and anxiety are inherent facets of the human experience. From the unexpected blare of a car horn to the nervous anticipation of a job interview, these emotions weave into our daily interactions. But how does our nervous system respond, and how can we manage these feelings effectively?
Understanding Everyday Anxiety vs. Chronic Unease
While many of us feel fleeting anxiety in response to everyday events like social gatherings or tests, some face a more lingering, pervasive sense of unease. Typically, these emotions are triggered by environmental elements that make us feel threatened, signaling our brain to be on high alert.
The Role of the Limbic System
The crux of these emotions lies in the limbic system, encompassing the amygdala and hippocampus. Essential for emotion processing, memory storage, and survival instincts, the amygdala is especially pivotal. It governs our fear reactions and is key in processing positive emotions.
The Brain’s Response to Stressors
When confronting potential threats, the amygdala releases cortisol, amplifies our startle reflex, and primes our nervous system for action. It acts similarly to a car’s rev counter or as I call it the RPM Gauge, evaluating potential threats and reacting accordingly.
As anxiety levels rise, our sympathetic nervous system prepares for action, boosting heart and lung activity and tensing muscles to shield organs. Physical changes, such as increased warmth or muscle tension, heighten alertness and readiness.
However, strong stimuli can send the amygdala into overdrive, sidelining the prefrontal cortex responsible for rational thought. This activates adrenaline release, quickening the heart rate and inducing rapid breathing.
Common Coping Mechanisms
In these heightened states, coping tactics like rumination, guilt, comfort eating, or drug/alcohol use can kick in. While they might offer initial relief, long-term reliance can be harmful. Recognizing their limitations paves the way for healthier alternatives.
Strategies for Stress Management
To effectively manage stress, aim to regulate your physiological reactions. Acknowledging stress responses and practicing techniques such as deep breathing can help diminish cortisol and adrenaline levels. Some beneficial methods are:
- Progressive muscle relaxation: Beginning at your toes, tense each muscle for 5 seconds, then relax.
- Elevated leg rest: Lie down, placing your feet against a wall, and breathe deeply.
- Mindful walks: Take extended, contemplative walks, centering on your breath.
Conclusion
In times of stress, remember: pausing to breathe, grounding exercises, or simply taking a break can foster calm and clarity.
~ Chuck LeBlanc
For more information or how to book your first appointment:
Call 613-701-7574 or email us at info@ksrc.ca
Did you know that Chuck hosted an online workshop about “Anxiety, the vervous system and you” on Facebook?
Find the video below or click the link above to watch over on Facebook!
