Why Anxiety Feels the Way it Does – What You Need to Know to Strengthen Against Anxiety

Where anxiety comes from and why it feels the way it does – and a super-simple, super-powerful way to switch it off.

The Take-Aways

  • Anxiety can feel awful, but it comes from a strong, healthy brain that is doing exactly what brains are meant to do – protect us and keep us alive. 
  • There’s a really good reason for every physical symptoms that come with anxiety, and understanding this can be a powerful way to turn anxiety around.
  • Anxiety comes from a part of your brain called the amygdala. The amygdala’s job is to be on the constant lookout for danger, and to get us physically ready to deal with that any threats that come our way – and humiliation, embarrassment, being separated from someone important to you – can all count as threat. 
  • When your brain things that might be trouble, it surges you with a cocktail of neurochemicals designed to get you faster, stronger, more powerful, more alert, and more able to physically deal with the threats. This is called the fight of flight response. 
  • Sometimes, your brain might sense danger and get you ready for fight or flight, when there is no need to fight or flee. The problem with this is that there is nothing to burn the neurochemicals that are surging through you and they build up. This is why anxiety can feel so awful – the physical feelings feed into anxious thoughts, which feed back into anxious feelings.
  • Every physical symptom has a good reason for being there, but if you don’t understand where they come from they can drive anxiety about the anxiety – so let’s talk about that.
  • The first thing that happens when your brain surges you with these neurochemicals is your breathing changes from strong deep breaths, probably like your breathing now, to short shallow breaths. This happens because your brain has told your body to stop using up oxygen on strong deep breaths in case it needs that oxygen to fight or flee.
  • When that happens, the levels of oxygen and carbon dioxide in your body change. This can cause you to feel a bit dizzy or confused. Again, this is all completely safe and just a sign that your brain is being a little overprotective and getting you ready to physically deal with a ‘threat’ that isn’t actually a threat.
  • During anxiety your heart beats faster is to send that chemical fuel around to your body – your arms so they can fight and your legs so they can flee. It’s all normal and completely safe, but again, it can feel awful.
  • Your body starts to cool itself down so it doesn’t overheat in case it has to fight or flee. It does this by sweating, which is why you anxiety can make you feel clammy even on a cold day.
  • The muscles in your arms and legs can feel tense or wobbly. This is because of the neurochemical surge which is getting your arms ready to fight and your legs ready to flee – just in case.
  • Anything that isn’t absolutely essential for your survival in the moment is shut down to conserve energy in case you need that energy for fight or flight. One of the processes that gets wound down is digestion. This can give you butterflies, and it can make you feel like you’re going to vomit.
  • In the midst of anxiety, you might feel as though you want to burst into tears or you might feel really angry. This is because the amygdala is also in charge of other emotions. When it’s switched to high volume, as it is during anxiety, other emotions might also be switched to high volume.
  • There is a really simple, really powerful way to turn this all around and it’s by breathing. Iff someone tells you to ‘just breathe’ while you’re feeling anxious, it might not go down so well. This is because an anxious brain is a busy brain and during anxiety, it might have trouble accessing strong, deep breathing because that survival fight or flight instinct is telling it to breathe short, shallow breaths. The way around this is to practice strong deep breathing when you’re calm so it becomes more automatic and easier for your brain to access.
  • First though, it helps to understand why strong deep breathing is so powerful during anxiety. Breathing initiates ‘the relaxation response’. This response was identified by a cardiologist at Harvard as being a powerful way to neutralise the surging of fight or flight neurochemicals, and bringing the brain and body back to a calmer state.
  • The relaxation response is automatic, which means you don’t have to believe it works – it just will – but you do need to switch it on.
  • To activate the relaxation response, breathe in for three, hold for one, out for three. Repeat this a few times.
  • The really important thing is to practise it when you’re feeling calm. It seems ridiculous to have to practice breathing because it’s what we do, and we do it every minute of every day of our lives, but this type of breathing especially during anxiety isn’t easy. It’s not an automatic response. Your automatic response is to go to short shallow breathing so you need to retrain your brain to access strong deep breathing when you’re anxious.
  • If you you’re going into a situation that might trigger your anxiety have something on your wrist on your hand to remind you to take strong deep breaths, and over time this will start to become an automatic response, making it easier for your brain to access during anxiety.

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The need to feel connected to, and seen by our people is instinctive. 

THE FIX: Add in micro-connections to let them feel you seeing them, loving them, connecting with them, enjoying them:

‘I love being your mum.’
‘I love being your dad.’
‘I missed you today.’
‘I can’t wait to hang out with you at bedtime 
and read a story together.’

Or smiling at them, playing with them, 
sharing something funny, noticing something about them, ‘remembering when...’ with them.

And our adult loves need the same, as we need the same from them.♥️
Our kids need the same thing we do: to feel safe and loved through all feelings not just the convenient ones.

Gosh it’s hard though. I’ve never lost my (thinking) mind as much at anyone as I have with the people I love most in this world.

We’re human, not bricks, and even though we’re parents we still feel it big sometimes. Sometimes these feelings make it hard for us to be the people we want to be for our loves.

That’s the truth of it, and that’s the duality of being a parent. We love and we fury. We want to connect and we want to pull away. We hold it all together and sometimes we can’t.

None of this is about perfection. It’s about being human, and the best humans feel, argue, fight, reconnect, own our ‘stuff’. We keep working on growing and being more of our everythingness, just in kinder ways.

If we get it wrong, which we will, that’s okay. What’s important is the repair - as soon as we can and not selling it as their fault. Our reaction is our responsibility, not theirs. This might sound like, ‘I’m really sorry I yelled. You didn’t deserve that. I really want to hear what you have to say. Can we try again?’

Of course, none of this means ‘no boundaries’. What it means is adding warmth to the boundary. One without the other will feel unsafe - for them, us, and others.

This means making sure that we’ve claimed responsibility- the ability to respond to what’s happening. It doesn’t mean blame. It means recognising that when a young person is feeling big, they don’t have the resources to lead out of the turmoil, so we have to lead them out - not push them out.

Rather than focusing on what we want them to do, shift the focus to what we can do to bring felt safety and calm back into the space.

THEN when they’re calm talk about what’s happened, the repair, and what to do next time.

Discipline means ‘to teach’, not to punish. They will learn best when they are connected to you. Maybe there is a need for consequences, but these must be about repair and restoration. Punishment is pointless, harmful, and outdated.

Hold the boundary, add warmth. Don’t ask them to do WHEN they can’t do. Wait until they can hear you and work on what’s needed. There’s no hurry.♥️
Recently I chatted with @rebeccasparrow72 , host of ABC Listen’s brilliant podcast, ‘Parental as Anything: Teens’. I loved this chat. Bec asked all the questions that let us crack the topic right open. Our conversation was in response to a listener’s question, that I expect will be familiar to many parents in many homes. Have a listen here:
https://www.abc.net.au/listen/programs/parental-as-anything-with-maggie-dent/how-can-i-help-my-anxious-teen/104035562
School refusal is escalating. Something that’s troubling me is the use of the word ‘school can’t’ when talking about kids.

Stay with me.

First, let’s be clear: school refusal isn’t about won’t. It’s about can’t. Not truly can’t but felt can’t. It’s about anxiety making school feel so unsafe for a child, avoidance feels like the only option.

Here’s the problem. Language is powerful, and when we put ‘can’t’ onto a child, it tells a deficiency story about the child.

But school refusal isn’t about the child.
It’s about the environment not feeling safe enough right now, or separation from a parent not feeling safe enough right now. The ‘can’t’ isn’t about the child. It’s about an environment that can’t support the need for felt safety - yet.

This can happen in even the most loving, supportive schools. All schools are full of anxiety triggers. They need to be because anything new, hard, brave, growthful will always come with potential threats - maybe failure, judgement, shame. Even if these are so unlikely, the brain won’t care. All it will read is ‘danger’.

Of course sometimes school actually isn’t safe. Maybe peer relationships are tricky. Maybe teachers are shouty and still using outdated ways to manage behaviour. Maybe sensory needs aren’t met.

Most of the time though it’s not actual threat but ’felt threat’.

The deficiency isn’t with the child. It’s with the environment. The question isn’t how do we get rid of their anxiety. It’s how do we make the environment feel safe enough so they can feel supported enough to handle the discomfort of their anxiety.

We can throw all the resources we want at the child, but:

- if the parent doesn’t believe the child is safe enough, cared for enough, capable enough; or

- if school can’t provide enough felt safety for the child (sensory accommodations, safe peer relationships, at least one predictable adult the child feels safe with and cared for by),

that child will not feel safe enough.

To help kids feel safe and happy at school, we have to recognise that it’s the environment that needs changing, not the child. This doesn’t mean the environment is wrong. It’s about making it feel more right for this child.♥️
Such a beautiful 60 second wrap of my night with parents and carers in Hastings, New Zealand talking about building courage and resilience in young people. Because that’s how courage happens - it builds, little bit by little bit, and never feeling like ‘brave’ but as anxiety. Thank you @healhealthandwellbeing for bringing us together happen.♥️

…

Original post by @healhealthandwellbeing:
🌟 Thank You for Your Support! 🌟

A huge thank you to everyone who joined us for the "Building Courage and Resilience" talk with the amazing  Karen Young - Hey Sigmund. Your support for Heal, our new charity focused on community health and wellbeing, means the world to us!

It was incredible to see so many of you come together while at the same time being able to support this cause and help us build a stronger, more resilient community.

A special shoutout to Anna Catley from Anna Cudby Videography for creating some fantastic footage Your work has captured the essence of this event perfectly ! To the team Toitoi - Hawke's Bay Arts & Events Centre thank you for always making things so easy ❤️ 

Follow @healhealthandwellbeing for updates and news of events. Much more to come!
 

#Heal #CommunityHealth #CourageAndResilience #KarenYoung #ThankYou

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