Some notes about managing the physiology of anxiety
February 6, 2009 by Vauna Beauvais
Understanding anxiety - The sympathetic nervous system of our body is activated and we go through physiological changes. Our heart beats faster and blood is pumped directly to the muscles.
- We create more glucose and we may experience being stronger and faster, physically as well as mentally.
- Our metabolism is increased also, and when this happens we might need to go to the toilet.
Having our bodies changing in this way is essential in an actual dangerous situation because it gives us both the information (that we are in danger), and the means to do something to save ourselves (the ‘fight or flight reaction’). Having these anxiety responses means that your body is in full working order.
In addition to physical stress, emotional states can activate the sympathetic system as well. For example, feeling extreme anger or fear can also activate us to a state ready for ‘fight or flight’.
Although anxiety is not useful, it is normal; we do need to be able to protect ourselves in dangerous situations, and that means that fear is appropriate. However, anxiety is not straightforward fear - it is projecting fear into the future - this is not healthy. It may be also out of proportion to the threat, or perhaps it persists long after the threat has vanished. Maybe, even, anxiety is triggered by a situation where there is no actual danger (you may perceive the situation as dangerous while still knowing that it isn’t really - this can be very frustrating).
For other people, this is not so. They are not aware of feeling ‘on guard’ they feel relaxed and ok, and then before they know it, their body just starts having symptoms of anxiety.
panicky states make us feel chaotic and confused even if we seem calm
Such symptoms mean that you may become visibly restless or breathless. And you may feel dizzy after a while. If this happens you need to retain more carbon dioxide. See ‘Calming Through Breathing’ for a technique to relieve anxiety and restore to calm.
Other common include sweating, tingling, shaking, palpitations, irregular beating heart, diarrhoea and increased frequency of urination. This is what is commonly referred to as an anxiety attack, or panic attack. You may feel frightened, or irritable. Perhaps you can’t sleep or rest, and you may have a sense of unreality. Remember, these symptoms are because the sympathetic system has to discharge an increased amount of substances (water and chemicals) from your body because more energy has been created in the perceived fight or flight situation.
If you have these symptoms you can first go to your doctor to eliminate any possibility that there are indeed physical causes. If your doctor tells you that your symptoms are a result of anxiety or panic, believe them! Even though you may feel like you are going to die sometimes, you are NOT going to die. You will not become hurt nor hospitalised either.
If, during an attack, you think that you might hurt yourself by falling over, or by banging into something, find a safe place to sit, or lean against something.
You can find some on this site
Depending on how efficient your body is will determine how easily your body rids itself of the unneeded chemicals. It is very uncomfortable to be left with the residues in the system, and they can cause problems of their own, over time, for example lethargy and tiredness.
It is your responsibility to help your body to rinse yourself out. You’ll feel much better. Do not underestimate the impact that dealing with your physiology in these ways can have.
Take some gentle-to-moderate exercise, like brisk walking for twenty minutes, and do a little stretching afterward. Drink plenty of water. Additionally eat a diet that is easy on your body, for example, cut out processed foods, eat a diet of balanced protein, carbohydrates and good oils with a very low amount of saturated fats. Reduce (or eliminate, if you can) alcohol, caffeine, and smoking.
After just a couple of weeks of changing your diet, you will not feel the symptoms of anxiety so intensely, or if you do, you will recover much quicker. Coming to counselling, CBT, or psychotherapy sessions is about much more than relieving symptoms and managing anxiety (which is just the start). Our sessions will enable us to gently address the causes of your anxiety together.
If you think that you might be interested, do contact me.
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