Training Your Brain to Prevent Anxiety

"The persistence of fears and phobias is often exacerbated by attempts to oppose, escape, or distract from the anxious thoughts and feelings, which can ultimately reinforce the anxiety," explains Dr. David Carbonell.

The root causes of anxiety, especially anxiety disorders, are not fully understood, but several theories suggest that environmental factors, genetics, and changes in neurochemistry could be potential triggers. It's crucial to recognize that experiencing occasional anxiety is normal, as our brains are wired with a 'fight or flight' response to perceive and evade threats.

Persistent anxiety is particularly concerning for mental and physical health for two main reasons: first, the inability of some individuals to differentiate between 'normal anxiety' and genuine danger; second, the continuous exposure to such anxiety can modify brain chemistry, affecting thoughts, feelings, behaviors, and emotions.

The medical community often cites 'Prevention is the best cure,' which holds true for almost all physical and mental conditions, including anxiety disorders.

To combat and prevent unhealthy anxious thoughts, here are five strategies to 'train' your brain:

1. BECOME AWARE

The AWARE technique is a method for "interrupting" anxious thoughts before they escalate. Advocates of this method highlight its effectiveness in reducing and preventing anxiety.

A – Acceptance: This involves accepting the situation and "going with it." Trying to counter, fight, or give in to anxiety only amplifies its impact.

W – Watch: Watching anxiety means observing it as a detached spectator. Observe your anxiety without hesitation or judgment, an approach that encourages mindfulness. It's crucial to remember that you and your anxiety are separate.

A – Act: More precisely, continue to act as you would normally and proceed with your day. Focus on the task at hand and be mindful of your breathing to prevent shallow breaths.

R – Repeat: Keep repeating the "A-W-A" steps until the anxiety lessens or becomes manageable.

E – Expect: Anxiety often triggers fear, a fear that rarely materializes. Anticipate the best possible outcome. With consistent practice, this technique can be effective with proper focus and dedication.

2. ESTABLISH A ROUTINE

Individuals dealing with anxiety may feel their lives are chaotic. Some, like OCD sufferers, try to control every aspect of their lives, leading to increased anxiety when plans go awry.

Establishing a routine is a straightforward solution. Create a schedule and exercise self-discipline to adhere to it. A routine doesn't have to limit your lifestyle; in fact, a structured routine often leads to more free time.

Set a timetable for work, family, hobbies, and interests. Consistently maintain your sleep and wake times throughout the week.

3. GET PLENTY OF RELAXATION TIME

Attempting to relax amidst anxiety can be challenging. It's more effective to allocate time for rest and relaxation when not feeling anxious. The goal is to leverage a balanced mindset as a proactive defense against potential anxiety.

Prioritize distancing yourself from stressful distractions for at least 20 minutes daily. Use this time as you please. Mindful breathing is a great way to utilize this time, but engaging in any activity that brings joy and peace can be an excellent remedy for anxiety.

4. PREEMPTING ANXIETY

Anxiety is a process – complex yet systematic. Recognizing this helps us detach from its impact.

Firstly, acknowledge that anxiety is not your identity; it's a separate experience. Secondly, identify and address the triggers of your anxiety. Thirdly, if anxiety does escalate, choose not to engage with its disruptive intentions.

There are various strategies to halt anxiety early on. Some examples include:

• Visualizing a red “STOP” sign
• Comforting yourself with thoughts like “I’m okay,” or “This too shall pass.”
• A gentle pinch as a reminder
• Or simply engaging in a fun activity if possible

5. EXERCISE

If you're a frequent visitor to our site, it's clear that we advocate strongly for physical activity. The straightforward reason is that exercise yields numerous health benefits, perhaps more than any drug, supplement, or other forms of self-care, and arguably does so more effectively.

Exercise is undoubtedly beneficial for the brain, thus aiding in various adverse mental states, including anxiety. We defer to the experts for detailed explanations of these benefits.

The Anxiety and Depression Association of America (ADAA) states:

"Scientists have discovered that regular aerobic exercise decreases tension levels, enhances and stabilizes mood, improves sleep, and boosts self-esteem. Just five minutes of aerobic exercise can initiate anti-anxiety effects."

Additionally:

"Some studies suggest that regular exercise can be as effective as medication for some individuals in reducing anxiety and depression symptoms, with long-lasting effects. A single intense exercise session can relieve symptoms for hours, and a consistent routine can significantly reduce them over time."

The ADAA conveys a straightforward message: managing physical health leads to mental health benefits, particularly when exercise is a consistent habit.

(Sidenote: The ADAA is a comprehensive and informed resource for those dealing with anxiety or depression.)

Source: powerofpositivity.com