Relieving chronic anxiety
Most humans suffer anxiety from time to time. In some people it becomes so chronic it affects their ability to lead a normal life. What causes anxiety?
Humans can broadly be considered to operate in one of two modes at any time:
self-preservation mode—in this mode we are ready to respond to danger (sometimes called ‘fight, flight or freeze’). All our resources are diverted to short-term survival. This is an optimal state for a human facing an immediate physical threat and is a healthy response to danger. Typically, in this mode we are not aware of our choices but respond instinctively. There is a reason for this: conscious thought requires more brainpower and takes longer. In a situation where a split second can make a difference, we rely on faster, and in an evolutionary sense much older, circuitry in our body.
self-sustenance mode—in this mode we are concerned with finding shelter, feeding ourselves, socialising, and all the aspects of normal life whenever we are not in mortal danger. Typically, in this mode we are awake and make conscious choices, using the full processing power of our brain. In this mode we have our normal range of control over our movements.
Anxiety is the result of getting ‘stuck’ in self-preservation mode, even at times when we face no threat. Our response to danger becomes a habit and carries on when no danger is present, affecting both mind and body. The pattern is universal. Hormones such as adrenaline are produced to ready us for physical effort. Digestive and other internal processes stop. The abdomen tightens, hands clench, jaws clench, head pulls forward and down (to protect heart and organs). Breathing has changed as result.
There can be many reasons why chronic anxiety appears, or none. Humans have evolved to be good at forming habits, for the reason that this generally makes us effective in life. But in the case of anxiety, a habit has been formed which is not useful.
Relieving anxiety is thus a matter of breaking a long-held habit. As with any change in our self, it starts by becoming aware of what we are doing (for example, that tightening of the abdomen). Then we can consciously change that (for example, by taking deep breaths). With practice, we can replace the old habit with a new one. It helps to list the elements of the pattern you want to change and address each separately – not to try to change the whole pattern all at once. Take your attention from one element to another frequently to learn the relationship between them. Change happens gradually and gets easier as awareness increases.
Anxiety patterns can have very deep roots and keep coming back. The important thing is to recognize them and have a choice how to respond. The knowledge that you are capable of that kind of choice can of itself reduce anxiety.
Body-mind practices such as the Feldenkrais Method build awareness and guide the formation of new habits, making them excellent disciplines to relieve habitual anxiety.
How do you cope with anxiety? Please leave a comment.