Just about everyone has experienced anxiety at some point in their lives, whether it’s a jittery feeling before an important event or a sense of unease that never seems to go away.
Although the symptoms can vary, anxiety can show up in the form of muscle tension, a racing heart, sweating and fatigue. And while anxiety can be tied to medical conditions like thyroid issues, diabetes and heart disease, it can also be triggered by traumatic events such as loss or a scary diagnosis.
As a wellness counselor at EHN Guardians Gateway, Emily Day helps veterans and first responders learn how to cope with anxiety, depression and PTSD. We asked her to explain anxiety and share advice on how to manage it.
What is anxiety?
Anxiety is a state of present moment fear that’s based on past experience. Our experiences inform our perceptions and expectations of current and future events. Every single one of us has pre-programmed experiences and everything we’ve ever been through exists within the body, here and now. So, when I’m supporting someone with anxiety and we’re working through it, it’s very somatic. People feel their stomach get tight, their heart rate increase and their body temperature rise. They can feel uncomfortable, rigid or irritable. When you’re struggling with anxiety, there’s this undeniable sense of urgency that that something bad is going to happen.
What does anxiety do to us?
There’s something called the SAM (sympathetic adrenal medulla) response in the body that is our fight-or-flight response. When we’re in an anxiety inducing situation, the entire body is triggered. It’s like striking a match — it’s instantaneous — and it’s not our fault or something we can easily control in the moment. But what the body is essentially doing is preparing us to fight the threat or to run from the threat. It’s a protective mechanism the body uses to try to prevent us from experiencing something we’ve experienced in the past. When we’re in a state of anxiety, the right hemisphere of the brain — which is responsible for our emotions — kind of turns into Pac-Man and starts eating the left hemisphere of the brain, which is the more practical, logical side. The left hemisphere, that practical side, goes into self-preservation mode and kind of takes a back seat. As the emotional part of the brain takes over, it fuels an instinctive survival response to perceived danger.
Unfortunately, this can happen when somebody is just trying to go to the grocery store or enjoy a movie with their family. It’s very reptilian brain but it’s there as a way to keep us safe because, ultimately, our goal as humans is survival. So, it becomes a matter of learning how to turn that switch off and teach the body that those alarm bells and that discomfort is not actually danger.
Are certain people more prone to anxiety than others?
A factor I think might influence anxiety is childhood trauma. People who have had those types of experiences — any type of life-altering event — are definitely more susceptible to anxiety. And there are so many layers to trauma: It can be emotional, physical, spiritual, it can be mental, it can be financial. If we’re unable to work through those experiences, not only mentally, but physically and emotionally, it can definitely make one more susceptible to experiencing and re-experiencing anxiety.
Are there some common triggers for anxiety?
I think social anxiety has become a really big thing for us, especially post-pandemic. So, you know, lots of people in crowded spaces and maybe that fear of illness moving in the background. Oftentimes, there’s a fear attached to the unknown, so even just not knowing what’s coming can be something that induces anxiety.
What kind of impact does anxiety have on our relationships, whether personal or professional?
When we experience anxiety, there’s often a really deep disconnection that takes place. When we’re disconnected from ourselves, we’re disconnected from others, so it almost creates a distance between people. Two of the predominant emotions we see with anxiety are irritability and anger, because the experience of being anxious is often unbearable. It can come out as this directed or misdirected irritation, when what we actually want is closeness and connection.
Do you have some strategies or tips people can use to manage anxiety?
There’s a technique called dual awareness. My favourite way to use it is to put a ball under the sole of your foot and roll it out while you’re watching TV or emailing or doing something like that. Having this thing underneath your foot gives you something to focus on and helps you complete the other task. Anxiety takes us out of the present moment — this brings us back there.
Another technique I teach to my first responders and military clients is called somatic awareness. It involves using your body as a way to de-escalate or dismantle the intensity that comes with anxiety. It’s done in four steps according to an acronym called SORE, which stands for Sense, Observe, Articulate and Reflect. The first step is to sense what’s happening in the body by turning your attention to your somatic self. So, you’re sensing your shoulders are tight, your stomach feels uncomfortable and there’s this fear you’re experiencing. By actually stopping and becoming aware of it, you’re taking your power back from the anxiety versus it taking you and running with it. You’re becoming aware and in tune with it. Then you observe, and part of the observation piece is not pushing it away. The most human response to anxiety is avoidance. We need to observe it and accept that it’s happening and not react by pushing it away or judging ourselves. Any of that negative narrative or self-talk is unhelpful and makes things worse.
Then you get into the articulation piece, which is really key. It involves actually saying things out loud: I feel this. I notice this. I am experiencing this. My shoulders are really tight. I’m having a hard time breathing. I feel fearful. I’m scared. When you say things out loud like that, you’re using what we call the top-down method. You’re deeply aware that all these things are taking place in your body and by allowing them to take place, it becomes a mindful practice, rather than a mindless one.
Then comes the reflection at the end, where you’re able to recognize the messaging behind your anxiety because, again, anxiety is present moment fear based on past experiences. When you’re experiencing anxiety in the moment, there’s a reason why it’s happening and if you allow this to take place — to complete its circuit, so to speak — you may be able to sit there, reflect and understand why you feel tense and uncomfortable. You’re actually using your body as a way to disarm the alarm system that’s going off. It’s a really great tool that works if you work it.
Are there certain types of behaviors or lifestyle choices that affect our anxiety?
Definitely over-caffeinating ourselves. I’m big coffee lover but when I’ve had too much caffeine, I feel it. There’s just this sense of unease. Be mindful of caffeine, which seems simplistic, but does work.
Moving the body is another big one. If you think of emotions as a form of energy, energy needs to be moved. We’re often encouraged to match emotion with motion. Try to go for a nice walk or do something a little more physical, like a run or yoga. Moving the body is incredibly beneficial in reducing anxiety and producing some of those sought after hormones, such as dopamine.
Nutrition is really important because it influences the way the body feels. The vast majority of serotonin, for example, is made in the gut. What you eat directly influences your mental health. If you’re eating processed crap all the time, you’re going to feel sluggish and uneasy.
There’s also sleep hygiene, which is imperative not only to cognitive function but emotional wellness, because our neurotransmitters replenish and repair during sleep. If you’re not sleeping, you’re going to wake up irritable and more likely to be anxious and probably not super motivated. Unfortunately, in this hustle culture we exist in, relaxation is often seen as unproductive. I really challenge the clientele I work with to slow down — rest is so valuable. One of the best things that you can do for yourself is to take breaks and slow things down.
Finally, most people do not spend enough time in nature. It’s not only free, it’s highly effective at boosting the immune system and reducing cortisol levels. For us, the most calming sounds, smells and colours exist in the woods. On a neurological level, it actually promotes relaxation for human beings.
Do you have any advice on how a person can manage anxiety that’s related to a health diagnosis?
There can be trauma that comes with receiving a serious diagnosis, such as CML. One thing I often talk about is gratitude and how gratitude and grief often go hand in hand. Living with a chronic illness highlights the impermanence of life and can lead people to really appreciate the things they have in life. Living in the moment — in that very moment where maybe you’re next to your partner and you’re having this safe moment — is still something. In a sea of darkness, it’s what we call a glimmer; it’s finding that fine line and shifting back and forth between feeling those big emotions, expressing them and moving them, and then grounding back to being in that present moment.
It’s important to feel your emotions. If you’re angry, allow yourself to be angry. We often do something called the plate smash or constructive breaking where you’re just putting all your feelings down, whether it’s on paper or a plate, and then ripping it up or smashing the plate. It’s so important to experience those emotions because to deny them is to essentially deny yourself. Shaming yourself for having certain emotions doesn’t take them away or undo the diagnosis. Denying them allows them to keep persisting.
Is there still a stigma associated with anxiety and seeking help for anxiety?
I would like to think it’s getting better. Vulnerability is a bridge between people, not a roadblock. It’s so important to talk about what we’re experiencing with others because it shows us that we’re not alone and maybe even gives them permission to do the same thing. I think the more we talk about anxiety, the more we destigmatize the conversation around mental health, depression, PTSD or whatever it is, because everybody’s got something. The more we recognize that we’re in this together — and not against one another — the more of a community we can create.