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Anxiety begins in the MIND and can be triggered in numerous ways. When we look at the way anxiety shows up in our lives, we find that it is typically accompanied by fear. Fear of what the future holds, fear of failure, fear of judgement, fear of not being good enough, strong enough, pretty enough, successful enough...the list is endless. 

 

Our past experiences also serve as triggers and have a profound effect on our psyche, whether as an innocent child or even as a thriving adult, leading to self-esteem concerns, a lack of confidence, and again, fear. Some of us have issues with continuously rehashing things of the past and that fear of never getting over the past rears its ugly head at the most inopportune times. We may also fear the past repeating itself.

 

No matter how the fear shows up, we have to recognize that it exists, take ownership of it, and understand that all walks of life are faced with challenges and ‘fearful’ freakout moments. It is 100% up to us to learn how to handle these moments with poise, discernment, assertiveness, and confidence.

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Let’s look at some of the characteristics of generalized anxiety:

 

    Characteristics:

• Fear—when we fear something could, should, or would be happening

• Having a strong need for familiarity and comfort

• Feelings of not being connected and/or complete

• Feelings of not being good enough or not being perfect

• The need to be in control of every situation

• Difficulty staying in the present moment

• Obsessive repetition of a single thought

• Extreme reasoning (“I never do anything right…”)

 

Keep in mind, we’re never ‘cured’ of anxiety, it takes effort and consistency, just like anything else in our lives. We’re ALL a work in progress!

 

Let’s next touch on some of the triggers, symptoms and potential treatment options:

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        Triggers:

• Where are you? 

• What time of day is it? 

• What are you doing? 

• Who are you with? Who were you just with?

• Was there a stressful situation/conversation prior?

• Was a future situation at the forefront of the mind?

• When did your mind/body start to shift?

 

Keeping a record of these triggers can help us avoid them in the future. Self-awareness, taking time to reflect on our day, and journaling through the good, the bad, and the ugly can help pinpoint where these triggers are happening, when they’re happening, who’s most often around us when these symptoms of anxiety occur, and much more can be uncovered.

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Symptoms - (Our body’s way of expressing how overwhelmed we are)

• We feel restless, wound up, or on edge

• Our body is easily fatigued

• Our muscles are tensed without our realizing it

• We feel irritable for no ‘obvious’ reason

• We have a hard time falling and staying asleep

• We may have strange dreams/nightmares

• We have a hard time concentrating and/or communicating

• We have difficulty controlling feelings of worry

• We start to sweat and feel it in our palms and/or armpits

• We get uncontrollable stomach pains

• We have inexplicable nervousness

• It feels like there’s literally a ball of anxiety inside our chest and/or throat

• It feels like a thick cloud is taking over in our head

• It can feel like our breath is being taken away, and we have difficulty breathing

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Sympathetic vs. Parasympathetic Nervous Systems

 

Sympathetic - (our fight or flight response) When our bodies are operating in this system, we’re able to handle emergency situations.

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Ex: If we’re crossing the street and a car pulls out in front of us, our SNS is what ultimately ‘saves’ us from being run over. When the SNS kicks in, it alerts our brain that ‘something isn’t quite right here, we need to get you to safety!’ and that’s when we’re pushed into ‘survival mode.’

 

Parasympathetic - (rest and digest response) When our bodies are operating out of this system, we have a clearer mind and can make more informed, sound decisions.

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Ex: When our body is calm, balanced, and in control, there’s nothing that can rattle us to the point that we can’t handle it. Staying calm, focused, and balanced is how we make the right decisions for ourselves at any given moment.

 

The Vagus Nerve - (typically referred to in the singular, the vagus nerve is actually multiple nerves) Running from the base of the skull to the perineum and represents the main component of the PNS. When regularly stimulated, the vagus nerve helps our body get back to its natural rhythm. We can stimulate the vagus nerve by practicing various yoga poses, (ex: forward fold activates the vagus nerve to signal the PNS “We’re up to bat! We need to calm this body down.”) There are certain breathing techniques that can stimulate the vagus nerve as well (see examples under the Pranayama section).

 

We, of course, always want to have the ability to flip back and forth between the PNS and SNS. We want to be able to count on our SNS to protect us in an emergency situation, but we also want our PNS accessible to restore balance within ourselves.

 

    WHO can control these systems?

While outside influences may initiate a situation, only WE can dial up or down one of the systems so the other can function at a high level.

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    WHAT causes one system to take over?

When we allow fear to take over our current situation, the SNS assumes its role. When we’re in control of our bodies, have awareness of our breath, and are fully living in the present moment, the PNS assumes its role.

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    WHERE do we typically see one system vs. the other?

SNS - in an emergency situation, where our brains need to be on high alert and make rapid, smart decisions for our bodies.

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PNS - when we’re taking in each and every moment of our current situation (staying present), we’re calm, cool and collected, our heart rate is normal, and we feel comfortable and confident.

 

Ultimately, if we’re constantly operating in SNS mode, we would add an incredible amount of unneeded stress to our bodies. If we’re always on high alert (worrying about past experiences recurring or wondering what could potentially happen in the future), our bodies will never restore balance. We’ll always be a bundle of nerves, paranoid about….LIFE! 

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Let’s uncover some of the things in our lives that could be causing some of the stress and anxiety that we ARE in complete control of (while we like to blame outside influences for things that are happening in our world, it’s a good idea to check in with ourselves and see what’s happening a little closer to home first). Many of the things that bring stress into our lives are completely preventable!

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What to expect in the complete guide:

Introduction: Who is This Guide for and Who Am I?

 

Section 1: Recognizing and Taking Ownership of Our Anxiety

    Degrees of Anxiety

    Characteristics

        Triggers, Symptoms, and Potential Treatments

        Sympathetic vs. Parasympathetic Nervous Systems

 

Section 2: Laying the Groundwork for a Life with Less Stress

    Habits/Samskaras (patterns)

    Organization/Planning

    Time Blocking

    Goal Setting

    Habit Stacking    

    Habit Tracking

    Environment

    Setting Boundaries

    Diet

 

Section 3: Tools

1. Mindfulness, Self-Awareness, and Meditation

2. Breathing

3. Asana

4. Yoga Nidra

5. Mudras

6. Affirmations

7. Journaling

 

Section 4: Growth Opportunities

    Sanskrit Terms

    Yoga Sutras of Patanjali

    Eight Limbed Path

    Chakras

    Dharma & Karma

    Kosha Bodies

    Kriyas & Bandhas

    The Gunas    

    Yin vs. Yang

    Anatomy & Physiology

    Kinesiology

 

Section 5: Sample Practices and Meditations

 

Section 6: Getting Started - A Layout on What to do Next

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