Enough is Enough - Who Are You Without Your Anxiety?
Anxiety can be a complicated beast. Do you ever experience initial feelings of anxiety and the very acknowledgement of that anxiety sends you into more anxiety? Or do you ever find yourself trying to designate the ‘trigger’ of your anxiety, or whatever set it off? The complicated part about anxiety is understanding that you are not your anxiety and your anxiety is your anxiety.
One of the most common symptoms I hear from clients is a feeling of ‘tunnel vision,’ otherwise described as the inability to feel anything else outside of one’s anxiety. Many times, the brain and body have become so accustomed to this automated response that it is all that is known. The only response is to ignite fight or flight and to become one with the anxiety. More specifically, the sympathetic nervous system (the part of the body used to turn on our inner sirens when we are in danger) is constantly firing. Anxiety and the sympathetic nervous system go hand in hand which causes your body to respond in a way that can manifest as an increase in body temperature, sweating, dizziness, tunnel vision, increase in heart beat, shortness of breath, etc. The most important part here is that the brain and body detach from each other and work from different places. They are waiting to respond in a way that will keep you safe. So how does one retrain their response? This is a question that I get asked all the time. “How do I stop this from happening?.” It is both parts easier and more challenging than many people assume. Oftentimes, it begins with a split second decision that this time I will respond different and that different decision is often reflected in a practice that connects the brain with the body. Such an interaction ignites the parasympathetic nervous system (the part of the body designed for rest and digest), which in turn creates a whole body awareness and a decrease in the symptoms displayed by the sympathetic nervous system. So here are some ideas:
Breath (okay, I know we hear it all the time but that might, just might, be because there is something to it.) Now I am not talking about the kind of awareness designed for many recorded meditations I am talking about an in the moment commitment to take 3-4 deep breaths that travel all the way into the lungs and the belly.
State Change - when that tunnel vision begins to come into your mindset make the conscious decision to stop and name thing 4-5 things around you. A good example would be to look around the room for 5 round, yellow objects or 4 square, red objects, etc. This state change brings the brain into the present moment and away from rumination into the past or future.
Body Scan and Feelings Acknowledgement - scan your body. How do your feet feel against the floor? Or your back against your chair? What emotions and feelings are you experiencing in this moment outside of anxiety?
Remember that changes takes time. We have to remind our brain and body what it feels like to feel safe and secure. And with the proper support, guidance, and accountability such change can be made.
If you are interested in learning more about how I work with anxiety please feel free to reach out. You can also contact me to schedule a free 20 minute consultation.