What is Anxiety?
Anxiety disorders are believed to emerge from a complex interplay of biological and environmental factors. Genetics partly explain why anxiety conditions run in families, but stressful or traumatic life experiences also substantially contribute to one’s risk. Biologically, anxiety has been linked to abnormal functioning of key brain circuits and signaling molecules. For example, imaging studies reveal hyperactivity in the amygdala, a structure involved in emotional processing and fear learning. Too much glutamate activity can overstimulate anxiety circuits, while abnormalities in GABA and serotonin calm these pathways too little. The fight-or-flight hormonal system gets stuck “on,” failing to self-regulate after stress. Such biological shifts likely originate from a combination of genetic predispositions and difficulty adapting to chronic stress.
Reference
What are anxiety disorders? Psychiatry.org - What are Anxiety Disorders? (2022). https://www.psychiatry.org/patients-families/anxiety-disorders/what-are-
Deep breathing - Taking slow, deep breaths can activate the parasympathetic nervous system to calm anxiety. Focus on your belly rising and falling.
Mindfulness meditation - Meditation involves sitting quietly and paying attention to the present moment. This can reduce rumination over anxious thoughts.
Exercise and yoga - Physical activity releases endorphins and pent-up energy while lowering stress hormones. Moving the body is very effective for anxiety relief.
Guided imagery - Imagining soothing scenes engages the senses to promote relaxation.
Cognitive reappraisal - Reframing anxious thoughts more helpfully can transform their emotional impact.
Social support - Speaking with trusted friends and family can validate emotions while combating the isolation anxiety can cause.
These techniques help counter anxious feelings and thoughts rather than avoiding them. As coping muscles grow stronger, anxiety becomes more manageable long-term.
Reference
Tips and strategies to manage anxiety and stress. Anxiety and Depression Association of America, ADAA. (2022). https://adaa.org/tips