The human mind is a vast, complex and evolving tool in which there are uncountable interactions between various systems. What we see is only the tip of the iceberg, there is so much happening under the surface that we aren’t even aware of. Science is advocating more and more about the mind-body connection, how each influences the other at all times. The line between physical and mental phenomena is getting more blurred to the point that we don’t understand which human response begins where and ends where. But science is catching up on the effects of mental activity on the body- the nervous system, the endocrine system, the respiratory, digestive and cardiovascular system, effects of stress, anxiety, etc. as well as the effects of the body on mind activity- mood changes, fluctuations in processing, judgement.
Anxiety is an emotional state characterized by worrying thoughts, heightened state of arousal, and physiological changes such as sweating, increased heart rate, heavy breathing, and so on. Anxiety is one of the emotions which has profound effects on all our major organ systems-cardiovascular, endocrine, respiratory, gastrointestinal. In this day and age, anxiety is the norm for many people, what with high stress jobs, economic conditions, reduced time for self and socializing or recreation. We all have coping mechanisms in place such as hobbies, meeting people, partying, journaling, travelling and so on. But these don’t work all the time and are not very reliable ways of managing anxiety everytime. Anxiety directly activates our fight or flight response of the nervous system as our body does not know the difference between an actual physical threat and an emotional or psychological threat. The fight or flight response releases chemicals into our bloodstream which produce the physical signs of anxiety mentioned above. Repeated activation of the fight or flight response weakens our nervous system in the long run, making it more prone to anxiety and negative effects of stress.
We can in fact, use the knowledge of the mind body connection to help us relive this anxiety so we can operate more efficiently in the world. Taking the body’s natural responses to stress or anxiety is one of the efficient ways of regulating our mental health.
In this article we are elaborating on a few ways to use your body to calm your anxiety. It is important to note that these are supplementary methods and should not replace seeking professional help such as going for therapy or pharmacological interventions.
- Exercise
Our body is what is in the present moment, while our mind wanders into the past or future. Thus using the body as an anchor to stay present, to bring our mind to the present is an essential way of combating anxiety.
We can work out to bring our mind back to the present, just as we can use any body movement to do so. Exercise not only has physical health benefits but also regulates mood, stabilizes negative thoughts and helps keep us in the present. When we exercise, the neurotransmitters or chemicals responsible for feeling good are released. Hence exercise should be an important part of our lifestyle which reaps it’s benefits over a long period of time.
- Breathing exercises
Breathing exercises are one of the best ways to deal with anxiety as anxiety directly affects our breathing. When we are anxious, our breath can become quick, shallow and we can regulate our breathe to in turn calm down our anxiety. Breathe work such as Boxed breathing, Pursed lip breathing, 4-7-8 breathing, are just some of the many techniques available. In fact, there are even guided breathing exercises online which can help you when you’re feeling stressed or anxious and can’t follow one pattern of breathing. Doing just a few minutes of breathework has been known to significantly reduce the anxiety response, helping you choose your response to the trigger rather than react compulsively to it.
- Dance
Dancing is another great way to use the body to calm ones anxiety. Of course it seems counter intuitive to dance or work out when one is feeling anxious and for severe levels of anxiety it may become extremely difficult to apply these techniques. Nevertheless, until a certain threshold (which varies from person to person) anxiety can be effectively managed through a combination of body and mind strategies. Dancing releases endorphins quickly and improves mood easily. Being present with each movement feeling the music, the rhythm of the music and the body, uplifts our thoughts, mood and brings about a tangible change in our state of mind.
- Taking a mindful shower
This is one the common techniques for calming anxiety that many people use. Taking a shower changes the temperature of our body which is heightened due to anxiety. But keep in mind that the you must be fully present or mindful while taking the shower, bringing your awareness to the feel of water, the sounds, and the experience as a whole. This can cut the loop of negative thoughts and emotions temporarily and can lower you to move onto other techniques such as journaling or meditation.
- Yoga and meditation
Yoga is more than just a form of exercise, yoga means union, the mind and the body both can achieve peace and stability by yoga. The balance, presence of mind, patience required for yoga actually trains the mind reduce it’s constant chatter. Meditation has the same effect. Most people claim that they cannot meditate as they feel too restless. But once we can learn to sit through the restlessness, we can experience an acceptance of the present moment and be able to watch out thoughts an observer. Being an observer helps us detach from the anxious thoughts and let them pass. Our emotional response reduces in intensity and we don’t act on our reactive thoughts and feelings. Guided meditations, music or dance meditations, yoga training, classes, workshops all are practical ways to start working on your mental health.
These are some simple and basic ways to manage anxiety but very effective. You may already using some of these techniques in your day to day life but to do it consciously and consistently is the catch. Most of us know what we have to do but fail to implement the knowledge. Daily implementation, inner work on your mental health are a necessity in today’s time.
To reiterate, if you or anyone you know is going through anxiety, it is always advisable to go to a mental health professional. A psychologist can identify the deeper implications, causes and patterns which perpetuate anxiety and help you work through them. At ZorbaWellness Rehabilitation Center, we have observed that most of our patients who come for treatment for Substance use disorders, have underlying secondary diagnosis of anxiety. This may be at a disorder level or not, but if not worked upon can lead to worsening of their addiction. Recovery becomes a badly stacked pile of blocks, ready to topple at any trigger. Anxiety is also secondary to depression and other mental health illnesses. Our team of experts uses different techniques from therapies such as Cognitive behavioral therapy, Dialectical behavioral therapy, Rational emotive behavior therapy and Mindfulness-based Cognitive therapy to help clients process their anxiety. Holistic mental health treatment is possible only when all issues are addressed and dealt with consistently.
- Aashna Namle