Categories
News

Harnessing Your Neurobiology to Combat Anxiety

It is clear that coping with a serious illness is one of the most difficult experiences a person will have to endure in their lifetime. It should be a surprise to no one then that anxiety is the most common response to a new or terminal diagnosis. Once the shock and disbelief subside, the residual emotion is anxiety. Neuroscience points not only to a deeper understanding of the neurobiology of anxiety but also to some very effective strategies that can help to relieve it.

In the range of possible emotions anxiety is a normal human experience. Anxiety happens when the amygdala (part of the brain’s limbic system or emotional control center), senses trouble. The amygdala, acts like a smoke detector in your brain. When it senses threat, real or imagined, it floods the body with hormones and chemical to mobilize a response. Once again, this is a normal heathy brain response – the sympathetic “fight or flight” response that keeps us alive.

Make no mistake, being given a complicated diagnosis is perceived by the brain as a serious threat and will trigger the amygdala like a five-alarm fire is taking place. The emergency in your mind is mirrored in your brain and body. Chemicals surge through your body activating immediate physical and emotional responses. In the short term this is a critical and even necessary, response designed to make you react.  The problem arises when this fight or flight response persists beyond the temporary into a persistent overactivation.

This state of limbic overactivation, perpetuates the feeling of overwhelm and uneasiness we feel when we are anxious. When the amygdala jams the brain on high alert, flooding it with chemicals and hormones, it triggers a series of changes that send the entire body into a state of unrelenting anxiety. Here’s the thing, when the amygdala predominates, it takes the prefrontal cortex (the rational, thinking, decision making part of your brain) offline, making it hard for you to think straight.

When your emotional brain is constantly signaling threat, no amount of rationalizing will make you feel safe. You are designed to feel anxiety. When perceived danger is high, and perceived can be real or imagined, anxiety levels will be high as we drop into fight or flight mode. Top down models like talk therapy cannot turn off that sympathetic cascade of hormones and neuro chemicals. Why? Because it’s a survival mechanism. Dropping into flight or flight for short bursts is a design feature not a flaw.  It’s just not supposed to go and on and on forever.

When the body experiences a threat or severe stressor it’s supposed to go through a sequence of three reactions. The first is your brain and nervous system become activated. This triggers the second response which is you mobilize a response. Finally, once the threat has passed there is a discharge. We see this all the time in the animal kingdom, for example in the dog park once the fight is over, they shake it off and go on their way. The problem arises when the threat fails to dissipate and you never get to discharging the response. You become stuck in a chronic state of fight or flight and when that energy never discharges, it becomes stuck in the body. 

Any stressor or traumatic experience that remains unresolved disrupts our biology and our ability to thrive. We now understand better than we ever have how exposure to past or chronic stressors affects our brains, our bodies and our entire lived experience. Neuroscience shows us how traumatic experiences are encoded in the body. Functional MRI studies demonstrate that we don’t remember trauma as a left-brain narrative. It’s NOT stored in explicit memory areas in our brain. 

In fact, we remember trauma with our bodies, we encode traumatic memory as a bodily and emotional state, rather than as a narrative. The problem is that when trauma is remembered without words, it is not experienced as an explicit memory. And these implicit physical and emotional memory states do not carry with them the internal sensation that something is being recalled. We act, feel and imagine as though what we are experiencing is our present reality.

Chronic stress maintains the chemical and hormonal reaction in the body. Unresolved this gets trapped in the body and shows up as anxiety, depression, chronic fatigue, chronic pain, etc. Here’s the good news – we now know that you can work from the bottom up, creating our own discharge as it were, signaling the brain to stop the sympathetic chemical onslaught. By working through the body to reset the nervous system, you can facilitate changes that you can’t accomplish through your mind.

We can now say beyond a doubt that “bottom up” or EMBODIED practices are the keystone to self-regulating your physiology and changing your anxiety response. When we employ bottom up strategies – when we engage the body, we can dampen amygdala output, quietening the smoke detector in our brain. This effectively, turns off the stress response, stopping the harmful chemical cascade and restoring ease to the system.  

Using these methods to reduce your stress response not only helps to manage anxiety but by limiting the harmful chemical surges in your body, you are also promoting a healthier physiological and immune response. This leads to elevated healing and resilience.


Monique Andrews, MSc, DC, DNM | Embodied Neuroscience
cōpe Co-Founder and Community Leader

Categories
News

9 Best Ways to Deal with Financial Anxiety

In today’s fast-paced and uncertain world, financial anxiety has become a common issue for many individuals. The constant worry about money can have a significant impact on our mental and emotional well-being. However, there are effective ways to manage and alleviate financial anxiety.

In this article, we will explore 9 best practices that can help you deal with financial anxiety and regain control over your financial situation.

  1. Create a Budget

One of the most important steps in managing financial anxiety is creating a budget. A budget allows you to track your income and expenses, giving you a clear picture of your financial situation. Start by listing all your sources of income and categorizing your expenses.

Identify areas where you can cut back and set realistic financial goals. By having a budget in place, you can make informed decisions about your spending and reduce anxiety about money.

  1. Pay Off Debt Early

Debt can be a significant source of financial anxiety. If you have outstanding debts like credit card bills, emergency loans from a direct lender, lines of credit, etc., then trying to pay them off early can provide a sense of relief and reduce financial stress.

Start by evaluating your debt and understanding the interest rates, repayment terms, and minimum monthly payments for each loan or credit card. This will give you a clear picture of your debt obligations and help you prioritise which debts to pay off first.

Once you have a clear understanding of your debt, create a debt repayment plan. Allocate a portion of your monthly budget towards paying off your debts. Consider using the snowball or avalanche method to tackle your debt.

The snowball method involves paying off the smallest debt first, while the avalanche method focuses on paying off the debt with the highest interest rate first. Choose the method that aligns with your financial goals and motivates you to stay on track.

  1. Build an Emergency Fund

Having an emergency fund is crucial for dealing with unexpected financial challenges. Set aside a portion of your income each month to build a safety net for emergencies. Aim to save at least three to six months’ worth of living expenses.

Knowing that you have a financial cushion can provide peace of mind and reduce anxiety during uncertain times.

  1. Seek Professional Advice

If you find yourself overwhelmed by financial anxiety, consider seeking professional advice. Financial advisors can provide guidance and help you develop a personalised plan to manage your finances. They can assist with debt management, investment strategies, and long-term financial planning.

Working with a professional can alleviate anxiety by providing expert insights and solutions tailored to your specific situation.

  1. Practice Mindfulness and Stress Management

Financial anxiety often leads to stress and negative emotions. Practicing mindfulness techniques can help you manage stress and improve your overall well-being. Engage in activities such as meditation, deep breathing exercises, or yoga to calm your mind and reduce anxiety.

Additionally, find healthy outlets for stress, such as exercise or hobbies, to distract yourself from financial worries and maintain a positive mindset.

  1. Educate Yourself about Personal Finance

Knowledge is power when it comes to managing your finances. Take the time to educate yourself about personal finance topics such as budgeting, saving, investing, and debt management.

Understanding the basics of personal finance can empower you to make informed decisions and feel more confident about your financial situation. There are numerous online resources, books, and courses available to help you enhance your financial literacy.

  1. Focus on What You Can Control

Financial anxiety often stems from feeling overwhelmed by factors beyond our control. Instead of fixating on external circumstances, focus on what you can control. Identify areas where you can make positive changes, such as reducing unnecessary expenses or increasing your income through side hustles.

By taking proactive steps towards improving your financial situation, you can regain a sense of control and reduce anxiety.

  1. Practice Self-Care

Taking care of your overall well-being is essential for managing financial anxiety. Engage in activities that bring you joy and help you relax. Prioritise self-care practices such as getting enough sleep, eating nutritious meals, and maintaining social connections.

By nurturing your physical and emotional health, you can better cope with financial stress and maintain a positive outlook.

  1. Seek Support from Loved Ones

Financial anxiety can be isolating, but you don’t have to face it alone. Reach out to trusted friends, family members, or support groups to share your concerns and seek emotional support. Talking about your financial worries can provide a fresh perspective and alleviate some of the anxiety.

Surrounding yourself with a supportive network can also offer practical advice and resources to help you navigate through challenging times.

Conclusion

Financial anxiety is a common issue that affects many individuals. By implementing these 9 best practices, you can effectively manage and reduce financial anxiety.

Remember to create a budget, build an emergency fund, seek professional advice, practice mindfulness, educate yourself about personal finance, focus on what you can control, practice self-care, and seek support from loved ones.

By taking proactive steps and adopting healthy financial habits, you can regain control over your finances and alleviate anxiety, leading to a more secure and peaceful financial future.