Wellbeing

How To Be Less Anxious

Jayney Goddard explores how anxiety affects our physiology and how we can lessen its effects

Anxiety is something that we all feel from time to time. Prior to an intense situation, such as an interview or test, we may notice that our breathing and heart rate increase – and both of these are helpful to us as they direct more blood flow to the brain, which helps us to perform better.

However, if things get too intense, you might start to feel nauseous and even lightheaded. Furthermore, if you are in a situation in life where you are subjected to situations that cause you ongoing (chronic) anxiety, this can have a devastating effect on your physical and mental health.

Stressful life experiences may increase your risk for an anxiety disorder, too. We are affected physiologically in many ways by out of control anxiety – here are just a few examples:

Central nervous system

Chronic anxiety (and panic attacks) can trigger your brain to release stress hormones including adrenaline and cortisol on an ongoing basis. While these hormones are a helpful and appropriate response for occasional highstress events we may experience, overexposure to cortisol can contribute to weight gain, particularly around the middle, and also internally. When fat begins to accumulate around our internal organs it is known as ‘visceral fat’. This fat accumulation is dangerous as it is one of the main sources of a proinflammatory cytokine (hormonal messenger) called IL-6. Chronic inflammation underlies every chronic disease.

Cardiovascular system

Anxiety disorders can trigger rapid heart rate, palpitations, and chest pain. They also elevate the risk of high blood pressure and heart disease. In people who already have heart disease, anxiety disorders may increase the risk of serious coronary events.

Excretory and digestive systems

Anxiety also affects your excretory and digestive systems. You may experience stomach aches, nausea, diarrhoea, and other digestive issues. Loss of appetite can sometimes happen too. Researchers have discovered a strong connection between anxiety disorders and the development of irritable bowel syndrome (IBS).

Immune system

Anxiety triggers your ‘flight-or-fight’ stress response and releases a flood of chemicals and hormones. Under short-term stress, your immune system may get a brief boost – and then your body returns to normal functioning when the stress abates. However, under chronic stress conditions, your body never gets the hormonal signal to return to normal functioning. This, in turn, weakens your immune system, leaving you more susceptible to opportunistic infections and frequent illnesses.

Respiratory system

Anxiety causes rapid, shallow breathing. If you have breathing difficulties – for example – chronic obstructive pulmonary disease (COPD), you may be at an elevated risk of hospitalisation from anxiety-related complications. Anxiety can also exacerbate and precipitate asthma attacks.

Anxiety disorder can cause other symptoms, including:

Headaches, muscle tension, insomnia, depression; social isolation, startling easily, nightmares, insomnia, sadness, flashbacks associated with PTSD.

How to improve your anxiety symptoms now

1. Take a deep breath

Deep diaphragmatic breathing triggers our relaxation response, switching from our fightor- flight response of the sympathetic nervous system, to the relaxed, balanced response of our parasympathetic nervous system.

Try this:

Inhale slowly to a count of four, starting at your belly and then moving into your chest. Gently hold your breath for four counts. Then slowly exhale to four counts.

2. Get active

Regular cardiovascular exercise is one of the best ways of combating anxiety. A brisk 30-to 60-minute walk releases endorphins that lead to a reduction in anxiety.

Try this:

Start today by taking a walk, or create a list of physical activities that you enjoy, and schedule them into your week. Some examples of helpful activities: rowing, running, rollerblading, hiking, biking, dancing, swimming, surfing, step aerobics, kickboxing and sports such as football tennis and basketball.

3. Sleep well

Insufficient sleep can trigger anxiety. If you are struggling to sleep it can provoke anxiety – and furthermore, tiredness the next day exacerbates symptoms – it is a vicious circle!

Try this:

Download my free ‘Yoga Nidra for Deep Restorative Sleep’ recording from my website (JayneyGoddard.com). This is a 20-minute meditation that has been incredibly helpful for numerous people – it really does help you to go to sleep – and will help you to get back to sleep if you wake during the night.

4. Avoid caffeine

Managing anxiety is as much about what you do as what you don’t do. Caffeine drives anxiety and also increases the production of proinflammatory cortisol – so it is best avoided.

Try this:

Gradually wean yourself off caffeinated foods and beverages (e.g. coffee, tea and chocolate) and replace those with more nurturing options.

5. Get support

If you are struggling with anxiety, stress or even getting to the point of burnout, it is vital to get some help. The Complementary Medical Association (The CMA) is the world’s foremost association for highly qualified complementary medical and natural wellness professionals. The CMA website has a vast encyclopaedia of information about natural health approaches and articles which will be able to help you decide on an approach that suits you best. You can then use The CMA’s database of professionals to find a practitioner that you’d like to work with. The site address is: The-CMA.org.uk

Jayney Goddard is president of the Complementary Medical Association. Find out more at the-cma.org.uk

Article by

Jayney Goddard

President of the Complementary Medical Association

is the president of the Complementary Medical Association

Discover more

Article by

Jayney Goddard

President of the Complementary Medical Association

is the president of the Complementary Medical Association

Discover more