Why is My Brain in Overdrive? Exploring the Mystery of Anxiety and Managing your Anxiety symptoms.
- Debbie Singh
- Apr 5
- 4 min read
If you find your thoughts racing and your heart pounding at even the smallest triggers, you are not alone. Sometimes these racing thoughts can feel like a relentless storm inside your mind and at times it can feel like it is taking over your life. In this post we will explore these racing thoughts and practical strategies to help you manage these symptoms and regain control. You can take comfort that you are not alone. Millions of people experience these symptoms also known as anxiety.
Understanding Anxiety
Anxiety is a complex emotional state and more than just a fleeting feeling of worry or dread. Anxiety can show up as an overactive mind, racing thought, and in my office, I commonly hear "I feel like something bad is going happen". A range of factors can trigger anxiety, including life stressors, genetics, brain chemistry, and past experiences. Anxiety acts as your body’s alarm system, getting you ready for a fight or flight response to perceived threats. One of the biggest factors that can trigger anxiety is life challenges be it past or present, this can lead to a trigger of our inter alarm. When this alarm goes off too frequently or too strongly, it can lead to ongoing distress that affects your daily life and relationships. When stress accumulates, it can lead to feeling overwhelmed and set the stage for anxiety.
Genetics and Family History
While external stress can significantly contribute to anxiety, genetics also play a vital role. A study found that individuals with a family history of anxiety disorders are three to five times more likely to experience anxiety themselves. Understanding this connection can help you realize that you are not alone in this experience.
Brain Chemistry and Hormones
Your brain responds to stressors by activating the amygdala, the part of the brain responsible for processing emotions. This activation triggers a release of stress hormones like adrenaline and cortisol, the “stress hormone,” can further intensify anxiety levels. Stress can trigger an intriguing interplay of brain chemistry. Neurotransmitters like serotonin and dopamine are crucial for regulating mood. When these chemicals are out of balance, anxiety and depression can arise. For example, a lack of serotonin is linked to feelings of anxiety in many individuals.
Cognitive Distortions
Thought can influence and amplify how we experience anxiety. Cognitive distortions are negative thought patterns that warp our perception of reality. For instance, catastrophizing means expecting the worst in any situation, while all-or-nothing thinking leads to viewing scenarios as entirely good or bad.
Recognizing these thought patterns is essential for breaking the cycle of anxiety. For example, if you think, “I will fail this presentation,” try reframing it to, “I may not be perfect, but I can do my best.”
Lifestyle Factors
Lifestyle choices also play a crucial role in mental well-being. Poor sleep, lack of exercise, and unhealthy eating habits can all contribute to higher anxiety levels.
Now would be a great time to evaluate your routines. Small adjustments, such as incorporating regular exercise or aiming for at least 7-8 hours of sleep a night, can lead to substantial improvements in your mental state. For instance, a 20-minute daily walk can boost your mood and reduce stress.
Practical Strategies for Managing your Anxiety Symptoms.
Having explored the underlying causes of anxiety, how can you reclaim your peace of mind? Here are actionable strategies to combat anxiety effectively:
Mindfulness and Breathing Exercises: Practicing mindfulness, such as meditation and focused breathing, can significantly reduce anxiety. These practices help keep you grounded in the moment, steering your focus away from racing thoughts. Research shows that mindfulness meditation can lower anxiety levels by 32% in just eight weeks.
Regular Physical Activity: Exercise is a natural stress reliever that releases endorphins. Whether it's a brisk walk, yoga, or a dance class, find activities that uplift you and include them in your routine. Aim for at least 150 minutes of moderate exercise per week to reap the benefits.
Limit Caffeine and Alcohol: Both caffeine and alcohol can worsen anxiety symptoms. If you notice increased anxiety after consuming these substances, it may be time to cut back or remove them from your diet altogether.
Seek Support: Talking about your feelings can make a significant difference. Whether you confide in friends, family, or a therapist, sharing your experience can help lighten the weight of anxiety.
Create a Routine: Establishing a daily routine can lend a sense of stability and predictability, helping to ease feelings of being overwhelmed. Make a plan that includes productive activities, self-care, and relaxation time.
Finding Your Calm
You are not alone—many people share these feelings, and help is available. By integrating mindfulness techniques, making lifestyle adjustments, and seeking support, you can shift your mind from overdrive to calm.
Understanding and managing your anxiety symptoms is a personal journey that requires time and patience. Each small step leads you closer to a peaceful and balanced mind. If you ever feel overwhelmed, take a moment to breathe and remind yourself: this too shall pass.
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