Anxiety in the Brain

When we encounter a startling or frightening stimulus, our thalamus sends a message to our amygdala—the most primitive, "survival-focused" part of our brain. The amygdala, in response, goes into a hard-wired Fight-Flight-Freeze response, often before the parts of our brain responsible for higher thought processes even receive notification. Our hearts race, we sweat, our breathing becomes heavy, and our startle response kicks in.

I notice this type of response frequently on my neighborhood walks. Somehow, every little squiggly stick triggers this reflex. I jump, squeal, and my heart begins to race. Then, my higher cognitive functions kick in to inform me that the squiggly stick is just a stick, not a snake, and everything goes back to normal. This is a protective response designed to keep us safe.

When the Alarm Gets Stuck

Sometimes, however, this Fight-Flight-Freeze system, referred to as the sympathetic system, goes into overdrive when there is no potential threat. Even more debilitating is when this system seems to get stuck in that "on" position. Can you imagine having this intense physical response when there is no threat? Worse yet, can you imagine feeling this way a majority of the time? If you can, you are likely one of the many individuals in the United States navigating an anxiety disorder.

Anxiety disorders are one of the most common mental health challenges in the U.S., with nearly one-third of Americans reporting related symptoms. These symptoms can include:

• Mental and Emotional: Excessive nervousness, worry, fear, fogginess, feeling detached from your body, or a sense of impending doom.

  
  

• Physical Tension: Tightness in the chest, tingling appendages, upset stomach, restlessness, tight muscles, trembling, or headaches.

  
  

• Energy Shifts: Difficulty concentrating, racing thoughts, frightening daydreams, nightmares, hot flashes, cold chills, and fatigue.

  
  

None of these symptoms alone are enough to diagnose an anxiety disorder, but if you are experiencing them and cannot explain their presence physically, it’s important to reach out for support.

The Biological Toll of Chronic Stress

Even if you feel your anxiety isn't interfering with your daily tasks, it still takes a toll on your body. When your sympathetic system remains in overdrive, your body over-produces cortisol, the stress hormone. Over time, high levels of cortisol can result in:

• Impaired cognitive functioning

  
  

• Suppressed thyroid and immune functioning

  
  

• Blood sugar imbalances and high blood pressure

  
  

• Decreased bone density and muscle tone

  
  

• Increased abdominal fat

  
  

Taking the Wheel Back from Anxiety

The good news is that there are several options for managing anxiety, some of which you can implement as a "brave start" on your own:

• Practice Presence: Learn relaxation exercises such as deep muscle relaxation, positive visualization, meditation, yoga, or diaphragmatic breathing.

  
  

• Set Boundaries: Reduce your commitments and give yourself permission to say “no”.

  
  

• Mind Your Self-Talk: Manage negative internal dialogue with positive, kind affirmations.

  
  

• Prioritize Rest: Schedule regular “me” time to read a book, get a massage, or simply breathe.

  
  

• Curate Your Environment: Listen to soothing music and keep your surroundings as organized and calming as possible.

  
  

If you need help implementing these strategies, a professional counselor can help you sort through the barriers and provide the tools you need.

If you are practicing the suggestions above and are still struggling, we suggest trying neurofeedback as an alternative to medication. Neurofeedback is minimally invasive and very successful in treating anxiety by focusing on the brain where it all begins. To learn more, visit us at carter-counseling.com or call us at 913-390-3172 to schedule an appointment!

by Trish Carter, LIMHP, LCPC, BCN