You’ve probably been in a situation where you feel anxious about something, and someone tells you to “just think positively” or “stop thinking about it.” You try to use logic to calm your racing heart, but the feeling of unease persists. That’s because anxiety doesn’t work the way it’s commonly understood.
Your brain has a specific alarm system called the amygdala. It’s like a smoke detector in your house. When this alarm goes off, it doesn’t pay attention to logic or reason, but rather to whether you are safe. Sometimes, this alarm can be overly sensitive and go off even when there’s no real danger.
Anxiety in Your Brain
When you feel anxious, your brain releases hormones like cortisol and adrenaline. These hormones prepare your body to fight, flee, or freeze. Your mind is used to looking for mistakes even when there are none.
Some people’s brains are more reactive to stress. For example, people with:
- ADHD
- Autism
- Increased sensitivity to sounds, lights, or textures
- Past traumatic experiences
For these individuals, even normal situations can trigger intense anxiety. Loud noises, changes in plans, and crowded rooms can all feel overwhelming. The brain perceives them as threats, even if they aren’t actually dangerous.
The anxious person’s brain isn’t actually broken. What it’s trying to do is protect the individual. The problem is, sometimes it overdoes it. Therefore, for example, these things might happen:
- Thinking the worst will happen
- Experiencing negative physical symptoms like trembling or sweating
- Being unable to concentrate on normal tasks
- Avoiding things that make you feel uncomfortable
Once you understand this, you realize that anxiety is not your fault, and you shouldn’t blame yourself for it. You are neither weak nor overreacting. Your brain is simply trying its best to keep you safe. The trick is to work with your brain, not against it.
Many people believe that if the problem resolves itself, there’s no need to see a doctor and seek help. However, as a rule, if anxiety is left untreated, it tends to worsen over time. It can affect your work, relationships, and daily activities. Therapy that begins in the early stages is usually more effective because it prevents anxiety from becoming a major part of your life and can prevent more difficult treatment in the future.
You can also consult a neurologist if you are suffering from any neurological distress (such as Alzheimer’s disease, multiple sclerosis, meningitis, etc.). If you’re searching for a neurologist near me but are unable to find one due to living in a remote area, a busy schedule, mobility issues, or living in a different city, then consulting an online neurologist is the best alternative.
How to calm down anxiety?
If logic alone doesn’t provide relief from anxiety, here are some methods to use for your body and mind to naturally induce a feeling of calm. Most importantly, these techniques can be used anywhere, anytime.
1. Breathing Techniques That Reset Your Nervous System
Your breathing and anxiety levels are interconnected. When you’re anxious, your breathing becomes shallow and rapid. You can reverse this by changing the way you breathe.
Let’s try this simple method:
- Inhale slowly through your nose for 4 seconds
- Hold your breath for 4 seconds
- Exhale through your mouth for 6 seconds
- Repeat this 5-10 times
Breathing help sends a message to the brain that you are out of danger. The body’s natural response to this signal is to relax. Many people find that their heart rate slows down within just a few minutes.
The 5-4-3-2-1 grounding technique is another helpful method. You should consider doing this when you are feeling overwhelmed by anxiety:
- 5 things you can see around you.
- 4 things you can touch.
- 3 sounds you can hear.
- 2 smells you can smell.
- 1 taste you can taste in your mouth.
This technique brings you back to the present moment. It reduces the burden of anxious thoughts and helps you regain a sense of control.
2. Body-Based Techniques That Work Fast:
Our body and mind are interconnected. As your body calms down, your mind will also join you. These few natural ways will give you some relief within a few minutes to half an hour:
Progressive Muscle Relaxation: Tense your muscles for 5 seconds, then release them. You can start with your toes and work your way up to your head. Through this, your body begins to learn what relaxation feels like, allowing these changes to happen automatically.
Gentle Movement: Walk around your room, stretch your arms, and do some simple yoga poses. Movement not only distracts the mind but also depletes stress hormones in the body.
Humming or singing: The vibrations from your voice soothe your nervous system. Humming a tune or singing in a low voice can have a calming effect on your body (e.g., humming “mmm” or softly singing your favorite song) and reduce anxiety.
3. Mind-Based Strategies for Long-Term Relief:
Basic exercises that educate the brain to react differently to anxiety triggers:
“Parts of Self” Approach: Like a protective voice exercise, this practice addresses each part of what it craves and speaks to other parts about caring for oneself. Confront your anxious aspects and empower them with compassion.
Challenge Your “What If” Thoughts: If anxiety is telling you stories in your head, ask yourself these questions:
- Is this something that will definitely happen?
- Have I faced difficulties before?
- What would I tell a friend if they had the same fear?
Use Anxiety as Fuel: Don’t fight against the energetic anxiety energy, but channel it into action. If you’re anxious about a task, do it one step at a time. If you’re afraid of meeting new people, think of a few things to talk about beforehand.
4. Daily Habits That Build Anxiety Resistance:
The following everyday habits can help you manage anxiety:
- Practice deep breathing or mild stretching for 5 minutes in the morning.
- Eat a balanced diet and limit eating fast foods and caffeinated drinks.
- Keep a regular sleep schedule. Go to bed and wake up at the same time each day to allow your mind to rest properly.
Keep in mind that these skills take time and practice. Begin with a few simple steps. Sometimes we wait for major things instead of seeing how small, regular changes can affect our lives.
When to Seek Professional Help?
There are many instances when self-help is not enough. You should seek professional help if your anxiety is:
- Interfering with your daily activities
- Disrupting your sleep for more than a few days
- Keeping you away from work, school, or social situations
- Causing panic attacks or physical symptoms
Seeking help early can prevent your anxiety from worsening. A mental health professional, such as a board-certified integrative psychiatrist, can also help you learn additional coping strategies. Treatment options may include therapy, medication, or a combination of both.
The Takeaway
Anxiety treatment is most effective when it is tailored to the individual’s needs. One patient’s treatment may differ from another’s. A professional can guide you in finding the right combination of interventions that works best for your situation.
Remind yourself that asking for help is not a sign of weakness, but a sign of strength. You deserve peace and confidence in your daily life. With tried and tested strategies and techniques, you will be able to manage and overcome your anxiety more effectively.
