This blog investigates how anxiety is created, exploring the journey from the rational, intellectual part of our brain—where we feel in control and capable of making sound decisions—to the more primitive part, which can trigger feelings of anxiety, depression, or anger.
The Power of Negative Thinking
At the heart of anxiety lies negative thinking patterns. It’s crucial to grasp that it’s not necessarily the external circumstances that increases our anxiety; rather, it’s the way we interpret and react to those circumstances. Think about it: if anxiety were solely based on reality, then everyone in a similar situation would experience the same level of distress. However, that’s often not the case. This disparity highlights the profound impact of our thought patterns and mental frameworks.
Every negative thought we entertain can transform into a wave of anxiety. Our minds are incredibly powerful, and interestingly, they can’t distinguish between what is real and what is imagined. When we fixate on negative scenarios, it feels as though they are unfolding right before us, regardless of their actual likelihood. This is often referred to as “catastrophizing,” where we expect the worst possible outcome in a situation.
Mind versus Brain
To further understand how anxiety operates, it’s important to recognise how our brain processes information. The brain is divided into various regions, each responsible for different functions. The prefrontal cortex is responsible for rational thought and decision-making, allowing us to analyse situations logically. In contrast, the amygdala, part of the primitive brain, is responsible for our emotional responses, particularly fear and anxiety.
When we encounter a stressor, the amygdala can become hyperactive, triggering a fight-or-flight response. This primal instinct served our ancestors well when faced with immediate danger, but in today’s world, it can lead to chronic anxiety. The prefrontal cortex may try to rationalise the situation, but if the amygdala is overstimulated, it can override rational thought. This is how we can transition from a place of control to feeling trapped in a cycle of anxiety, depression, or anger.
A Common Scenario: The Meeting Dilemma
Let’s consider an example: an important meeting. Intellectually, you might know that these meetings typically go well. However, as the date approaches, your mind begins to spiral into a cycle of worst-case scenarios. You start to imagine potential disasters—perhaps you’ll forget your notes, or someone will challenge your ideas. You replay these negative thoughts over and over—let’s say 50 times.
By the time the meeting arrives, you’ve attended 51 meetings in your mind, 50 of which have been catastrophic. The actual meeting, when it occurs, often goes surprisingly well, yet the emotional toll of your anticipatory anxiety can leave you feeling drained and unsettled. This accumulation of negative thoughts doesn’t just go away; it gets stored away, contributing to what some refer to as a “Stress Bucket.”
Understanding How Anxiety Accumulates
The concept of the Stress Bucket is a helpful metaphor for understanding how we accumulate stress and anxiety over time. This “bucket” resides in the hippocampus, a part of the brain associated with emotions and memory. Each negative thought or stressful experience fills this bucket a little more. Over time, as our bucket fills, we become increasingly overwhelmed by anxiety, which can manifest in various ways—irritability, insomnia, or even physical symptoms like headaches and digestive issues.
What’s more concerning is that our daily lives are filled with stressors—work pressures, family stress, relationships, school… you get the point. Each of these experiences can add to our Stress Bucket. As the bucket fills, we may find ourselves on edge, quick to react, and unable to cope with even minor challenges.
Emptying Your Stress Bucket
The good news is that we possess natural methods to alleviate this build-up, most importantly sleep. Emptying our stress bucket is crucial for improving our ability to handle daily challenges.
It’s important you seek professional help If anxiety becomes unmanageable. Receiving the guidance of a mental health professional can be invaluable and Therapists like me can provide coping strategies, support, and therapeutic techniques such as hypnotherapy incorporating cognitive-behavioural therapy (CBT), which has proven effective in treating anxiety disorders.
Here are some other effective strategies you might consider trying before you reach out:
- Mindfulness and Meditation: Practicing mindfulness helps ground us in the present moment, allowing us to observe our thoughts without judgment. Meditation can also promote relaxation and reduce the intensity of anxious thoughts.
- Physical Exercise: Engaging in regular physical activity is a powerful way to release built-up tension. Exercise produces endorphins, which can enhance mood and reduce anxiety levels.
- Open Communication: Sharing your feelings with trusted friends or family members can help lighten the load. Talking about your experiences can provide new perspectives and reduce feelings of isolation.
- Cognitive Restructuring: This technique involves challenging and changing negative thought patterns. By recognising when you’re catastrophising or engaging in all-or-nothing thinking, you can actively work to reframe your thoughts. For example, instead of thinking, “If this meeting goes poorly, my career is over,” you might replace it with, “This meeting is one opportunity among many, and I can learn from it regardless of the outcome.”
- Journaling: Writing down your thoughts and feelings can provide clarity and help you process your emotions. Journaling allows you to express what’s on your mind and can serve as a release for pent-up anxiety. Reviewing your entries can also help identify patterns in your thinking that may contribute to your anxiety.
- Structured Problem Solving: When faced with a specific stressor, breaking it down into manageable steps can reduce feelings of overwhelm. Create an action plan, prioritise tasks, and tackle them one at a time. This structured approach can help release feelings of anxiety.
- Limit Exposure to Stressors: In our hyper-connected world, it’s easy to become overwhelmed by news and social media. Consider setting boundaries around your exposure to these stressors. Taking breaks or curating your news sources can help reduce the anxiety that comes from constant bombardment.
Conclusion: Reclaiming Control Over Anxiety
Understanding how anxiety is formed through our thoughts and how it affects our emotional state is the first step toward managing it. By learning to empty our Stress Bucket and challenge negative thinking, we can reclaim control over our mental well-being.
Remember, anxiety is not a reflection of your worth or capabilities; it’s a natural response to the stressors of life. Through mindfulness, cognitive restructuring, and good sleep, we can work around life’s challenges with greater ease and confidence.
Using these practices not only helps us cope with anxiety but also empowers us to lead more fulfilling lives. As we continue to explore our thoughts and emotions, we can move toward a brighter, more balanced future, one thought at a time.
As always, if this resonates with you and you’d like to chat anything through, you can book a call through the website.
