Turning Panic Into Power: How to Outsmart Anxiety

Our brains have an alarm system that activates when we sense danger. This system is essential for survival. You may have heard of the "fight or flight" response, which helps us react to threats by preparing the body to either confront or escape danger. It’s similar to a video game, where you get a temporary power boost, making you stronger or faster.

When real danger is present, this system is incredibly useful. It triggers a series of responses that prepare the body to protect itself. Here’s what happens:

Physical Symptoms and Their Purpose in Danger

• Your senses detect the danger → Your brain signals the release of adrenaline.

• Adrenaline increases heart rate → Pumps blood quickly to vital areas.

• Rapid heartbeat (palpitations) → Ensures oxygen reaches muscles for quick action.

• Fast and shallow breathing → Supplies more oxygen to the brain and muscles.

• Redness and feeling hot → Blood vessels expand to accommodate the increased blood flow.

• Sweating → Prevents overheating and makes it harder for predators to get a grip.

• Shaking, cold or tingly hands and feet → Blood is directed toward muscles instead of extremities.

• Tense muscles → Prepares the body for sudden movements.

• Dilated pupils → Improves vision to detect threats faster.

• Nausea, dry mouth, or an upset stomach → The digestive system is deprioritized to conserve energy.

Mental Symptoms and Their Role in Survival

• Racing thoughts → Helps the brain quickly scan for solutions.

• Hypervigilance → Increases awareness to detect threats.

• Overthinking → Prepares you for all possible outcomes.

• Irritability → Heightened alertness makes you more reactive.

• Feeling of dread → A warning signal from the brain to act fast.

Behaviors Triggered by Anxiety

• Avoidance → Helps you steer clear of potential threats.

• Fidgeting or restlessness → Increases muscle energy for quick movement.

• Compulsive behaviors (checking, counting, cleaning, etc.) → Provides a sense of control and safety.

These responses are incredibly beneficial when facing physical threats. However, in the modern world, our perception of danger has expanded beyond physical threats to include social, relational, and financial challenges. While our environment has evolved, our brain’s alarm system has remained the same.

For example, when standing in front of an audience to give a presentation, your brain may perceive a threat (e.g., "I might fail" or "I might lose my job"). Even though this isn't a physical danger, your body reacts as if you were facing a wild animal.

Turning Anxiety Around

When our brain detects danger, it activates the body's stress response. The first step in managing anxiety is to assess whether we are truly in danger. If there is no immediate physical threat, we can begin to calm our system using various skills and strategies.

Slow and Controlled Breathing

One of the most effective ways to calm the body is through slow, controlled breathing. This helps lower the heart rate and reduces physical symptoms of anxiety. However, be patient—it may take up to five minutes to notice a significant change.

Try this technique:

• Breathe in for 3 seconds

• Hold for 2 seconds

• Breathe out for 5 seconds

  
  

It’s important to remember that if you continue focusing on perceived threats while you breathe, your brain may still interpret danger. It’s like trying to dig a hole while filling it back up—a classic "Tom and Jerry" moment! Instead, try strategies to refocus your mind.

Refocusing Your Mind

Try focusing on a shape as you breathe:

• Breathe in while tracing the edges of a square with your eyes (each side prompts an inhale).

• Or breathe in while moving clockwise around a circle, and breathe out while moving anti-clockwise.

This simple act of focusing on something safe can help rewire the brain's reaction to anxiety.

Grounding Using Your Senses

To further break the cycle of anxious thoughts, engage your senses by noticing things around you that are safe and present. This can help you reconnect with the here and now.

Try the 5-4-3-2-1 grounding exercise:

• 5 things I can see

• 4 things I can touch

• 3 things I can smell

• 2 things I can hear

• 1 thing I can taste

  
  

Coping Statements to Say to Yourself

In moments of anxiety, reminding yourself that you’re in control can be empowering. Consider repeating these coping statements:

• "I will be okay."

• "This feeling will pass."

• "Anxiety is just a reaction; I am in control."

  
  

For additional strategies on managing thoughts and stopping anxious cycles, you can check out my article, ‘Don’t Believe Everything You Think: How to Spot Distorted Thoughts.’

Anxiety may feel overwhelming, but with the right tools, you can train your brain to recognize when you are safe and take control of your response.