Feeling a little nervous is one thing. But when your stress turns into anxiety, this can be the start of more serious issues. Anxiety disorder is one of the most common mental illnesses reported in the USA, affecting at least 40 millions of adults. Bear in mind that those are only reported cases. There may be a lot of us who suffer silently. And the truth is that this cannot carry on.
Anxiety, for a start, is treatable. But the majority of people are unaware of the issue and even of the possibility that they can find solace in treatment. Additionally, anxiety, unlike stress, i s a persistent disorder that can be triggered not only by circumstances but also by thoughts. When left without support, a lot of adults find themselves getting more and more drained by their mental health. But here’s the thing. Anxiety is not a fatality. It is an illness of the mind, which means that you have the potential to learn how to rewire your brain to make it more resistant to anxiety.
Understanding Anxiety and Stress
Anxiety is more than just feeling stressed out. It's a persistent feeling of worry, fear, or unease that can affect your daily life. While stress is often a response to external pressures, anxiety can stem from internal worries and fears.
What sets anxiety apart is its ability to rewire your brain, creating neural pathways that reinforce anxious thoughts and behaviors.
Breathing Techniques and the Vagus Nerve
One way to tackle anxiety is through breathing techniques that stimulate the vagus nerve. This nerve plays a crucial role in regulating the body's relaxation response.
By practicing deep breathing exercises, you can activate the vagus nerve, sending signals to your brain to calm down and relax. This effect on the brain can help interrupt the cycle of anxious thoughts and promote a sense of calmness.
Essentially, the communication with the brain goes in both ways. Typically, the brain tells your body to relax, and the vagus nerve is activated. This will tell your body it is safe to unwind, so your blood pressure reduces and the sense of threat goes away.
But specific breathing exercises can also directly send cues that are recognized by the vagus nerve. This nerve communicates directly with the brain. So your brain knows it’s time to relax!
Supplements for Anxiety
Can you supplement your diet to prevent anxiety? The answer is yes. Certain supplements have been shown to help rewire the brain against anxiety. Magic mushrooms containing psilocybin have gained attention for their potential to be a game-changer for anxiety sufferers. This needs some explaining if you are unfamiliar with shrooms. First of all, as mycologist Paul Stamets explains, psilocybin mushrooms are not addictive. They are not and should not be classified as party drugs. On the contrary, they may be life-changing substances that can help the brain, if used appropriately.
Psilocybin works by altering the brain's neural pathways, leading to a shift in perception and reducing anxiety symptoms. You can easily find mushroom gummies, which are easy to consume and safe.
This natural approach can be particularly beneficial for individuals whose anxiety is resistant to traditional medication or therapy.
Harnessing Neuroplasticity Against Anxiety
Neuroplasticity, the brain's ability to reorganize and form new connections, can be harnessed to combat anxiety. By actively engaging in activities that promote neuroplasticity, such as cognitive-behavioral therapy (CBT) or mindfulness practices, you can begin to rewrite the scripts of anxiety in your brain.
By developing new, healthier thought patterns, you can weaken the automatic responses associated with anxiety and cultivate a greater sense of safety and control.
Testing Your Reality
Reality testing, a concept introduced by Sigmund Freud, is a valuable tool for challenging anxious thoughts and shifting your perspective. By asking yourself whether your thoughts or feelings are based on reality or your perception of reality, you can begin to dismantle the distorted beliefs fueling anxiety.
Additionally, employing a filtering mechanism that reminds you that thoughts are just thoughts—not inherently real or unreal—can help you focus on evidence-based thinking rather than being consumed by anxious thoughts.
This practice can gradually reshape the wiring of your brain, allowing you to become more accustomed to thoughts simply being thoughts.
Your brain is the key to your anxiety disorder. In other words, learning how your brain behaves and learning how to tame unwanted behaviors can help you reduce the frequency and severity of anxiety attacks.
At this point, it is also important to mention that not all brains are made the same. Your individual experience will have engraved some specific paths and patterns. Additionally, individuals who are neurodivergent already have different wiring, which can contribute to anxiety as they try to manage their day-to-day lives in a neurotypical world. Nevertheless, everyone can learn to reshape their brain for the better.