Understanding Anxiety

Articles, Emotional Resilience

Today, I want to introduce a fresh perspective on anxiety. We will explore why we experience anxiety and what questions we can ask ourselves the next time we find ourselves feeling overwhelmed.

Understanding Anxiety: A Different Perspective

I believe that anxiety arises for a reason. Instead of resisting it, we should pause and listen. Anxiety is our body’s way of signaling that something needs attention. Understanding why our body has shifted into a defensive mode is crucial.

What Happens to Our Body When We Are Anxious?

  • Amygdala and Hypothalamus: These regions control the release of cortisol and adrenaline, activating the fight-or-flight response. The amygdala, a small structure deep in the brain, processes threats and alerts the body when danger is perceived. It plays a significant role in anxiety disorders, particularly those involving specific fears, such as phobias.
  • Hippocampus: This part of the brain stores memories of threatening events. Research suggests that individuals who have experienced childhood trauma or combat situations may have a smaller hippocampus, increasing their risk of anxiety disorders.
  • GABA (Gamma-Aminobutyric Acid): A neurotransmitter that has a natural calming effect, reducing feelings of anxiety and fear by decreasing neuronal excitability.
  • Dopamine: This neurotransmitter regulates the brain’s reward and pleasure centers, influencing motivation and emotional responses.
  • Serotonin: A key player in mood regulation, serotonin imbalances have been linked to mood disorders such as depression and anxiety, contributing to withdrawal and avoidance behaviors.

Managing Anxiety Through Self-Awareness

One of the most effective ways to manage anxiety is by becoming aware of our internal dialogue. Have you ever considered how many thoughts you have each day?

Depending on research, estimates range from 12,000 to 90,000 thoughts per day, with an average of around 65,000.

How Many of These Thoughts Are Repeated?

A staggering 95% of our thoughts are repetitive—thoughts we had yesterday, today, and will likely have tomorrow. If we revisit the concept of beliefs, we can recognize how repetition reinforces our mental patterns.

How Many of These Thoughts Are Negative?

Approximately 80% of our daily thoughts are negative.

How Many Thoughts Are Conscious?

Only about 12% of our thoughts are conscious, meaning 88% operate at a subconscious level without our active awareness.

That’s a lot of negativity running in the background, often without any real reason.

Understanding the Conscious and Subconscious Mind

  • The Conscious Mind: Active only when we are awake, responsible for decision-making, analysis, reasoning, and forming action plans. It operates in the present and has no capacity for memory storage.
  • The Subconscious Mind: Functions like a vast storage system, collecting all thoughts, feelings, and learned behaviors. It regulates autonomic processes like heartbeat and breathing. Unlike the conscious mind, it does not analyze information—it simply records and accepts whatever is given to it.

Strategies for Managing Anxiety

1. Learn from Anxiety

Sit in a quiet space, take deep breaths, and close your eyes. As you relax, ask yourself:

  • What is my anxiety trying to teach me?
  • What does it want me to change, learn, or do?
  • What has changed to make me feel anxious?
  • What expectations are weighing on me?

Often, anxiety appears for a specific reason—identifying it is the first step to regaining control.

2. Monitor Your Mood

The next time you feel anxious, take a moment to assess your emotional state. Ask yourself “Why?”—and repeat this question at least five times. By the fifth time, you will likely uncover the deeper, personal reason behind your anxiety.

3. Identify Your Triggers

Make a list of what sets off your anxiety. Some common triggers might include:

  • Driving in traffic
  • Interactions with a difficult colleague
  • Facing financial stress

Understanding your triggers allows you to develop proactive coping strategies.

4. Evaluate Your Self-Talk

Check in with yourself throughout the day:

  • What kind of conversations am I having with myself?
  • Am I being kind or self-critical?

A useful technique is the friend filter: If you wouldn’t say it to your best friend, why say it to yourself? Rewrite your inner dialogue with kindness and encouragement.

5. Schedule Worry Time

Are you hooked on worry? Studies show that 85% of our worries never actually happen, and when things don’t go as planned, 79% of people cope better than they expected.

Set aside a specific 15-minute period each day for worrying. Outside of that time, remind yourself that worrying is not allowed.

6. Declutter Your Social Media

Go through your social media accounts and remove any negative influences. A 2015 study by the Happiness Research Institute in Denmark found that those who took a break from Facebook for a week felt happier, less stressed, and more focused.

7. Practice Meditation

Meditation may not be for everyone, but like any skill, it improves with practice. Even a few minutes a day can help cultivate a calmer mind.

8. Cultivate Gratitude

In Simple Abundance: A Daybook of Comfort and Joy, Sarah Ban Breathnach encourages keeping a daily gratitude journal. Each day, write down what you are thankful for. Appreciating what you already have—whether it’s a home, food, health, or the ability to walk and talk—can shift your mindset from worry to contentment.

9. Reframe Negative Thoughts

A simple yet powerful technique to manage negative thoughts is to acknowledge them without engaging. The next time an anxious thought arises, tell yourself:

“Thank you for sharing.”

By recognizing the thought without resistance, you regain control. Over time, you will find yourself more detached from negative mental chatter, allowing you to steer your mind toward a more positive direction.

Anxiety does not define you, nor does it control you. By becoming aware of your thought patterns, questioning your inner dialogue, and implementing practical strategies, you can transform anxiety from a paralyzing force into a guiding signal—one that encourages growth, self-awareness, and resilience.

 

Article written by:

Anerene Rossouw
http://www-ar-lifecoach.co.za