Nichole K. Salinas, MA, LAC, is a licensed associate counselor dedicated to providing holistic, compassionate care for clients from all walks of... read more
The Feeling of Anxiety
My legs are shaking slightly, but I rest my hands on my thighs to remind myself, “You are okay.” I take a deep breath and slowly let the air out, as if through a small straw, all of my senses are on overdrive. We are coasting through the clouds, well above 30,000 feet in the air, and as each second passes, I hear all the deep rumbles and roars from the engine, feel every pressure change in my ears, and adjust to that slight drop in my belly as the plane changes altitude. I continue to take deep breaths, and am focused on the smell of musty air and people crammed in too close on my left and my right – is that perfume or hand sanitizer? It burns my nose. I pop a mint into my mouth and let that burst of flavor awaken me. Suddenly, I am aware that I can control the stimuli in my environment. I have tools that I share with clients every day, that I can use as well. I may not be a frequent flyer, but I am frequently anxious, and I can manage it – I do it every day. In fact, I am not alone in that feeling. According to the National Institute of Mental Health, over 1/3 of adults in the U.S. have experienced an anxiety disorder during their lifetime. Could a therapist who struggles with her own anxiety actually help you? I have to say, the odds are in your favor that I understand what you are going through, I see you, and I am with you.
I am grateful for the experience of sharing resources with my clients every session, because I am learning too. In fact, it was the exercise of sharing resources that led to my discovery of the art of gratitude and the ability to use this simple practice as a tool to neutralize the symptoms of anxiety. What is the connection between gratitude and anxiety, and how can we use it to our benefit? Truly, it’s all science.
The Anxiety-Gratitude Connection
First, let’s talk about what happens in our brain when we are anxious. As I lowered my body into the seat of the airplane, I quickly grabbed the lap belt so I could fasten the heavy, metal clip across my lap. This did not bring me any sense of comfort. Instead, my brain was quickly activated, and my amygdala, hypothalamus, prefrontal cortex, and hippocampus all lit up! I was in full fight-or-flight mode as my body began to rapidly produce cortisol, the stress hormone. I tried to remind myself that I was safe, using logic and facts to convince my body that 10s of thousands of flights take off and land safely each day. But this was not working. I was hyperaware of every negative sensation. My brain was hardwired to think negatively because I had practiced this behavior so often. In fact, my neuropathways were deep-rooted in this negative thinking. Just like “muscle memory,” I could find dozens of reasons to worry, feel overwhelmed, want to run away, and in that very moment, break down in tears. This is because my emotional brain (the amygdala) was telling me that it’s normal to be anxious right now, and it was telling other parts of my brain (like the hypothalamus and brainstem) that we must feel this anxiety as a way to stay alert to the danger. After all, it’s the only way to protect ourselves. My thinking brain (the prefrontal cortex) was confused by all the cortisol – all memory and logic had drifted away, because all I could focus on is what I was feeling – my rapid breathing, the knot in my stomach, my sweaty palms, the tears streaming down my face – made the anxiety so real.
Now here comes the good part – gratitude. One night, a client told me he stumbled across an article about gratitude and anxiety and shared that he learned they cannot coexist in the brain at the same time. He said there was a study done on gratitude and the parts of the brain that are activated when we practice this skill – the amygdala, hippocampus, and prefrontal cortex – sound familiar? He was right. As I did my own research on this fascinating topic, I found dozens of studies conducted over a span of years that came to this same conclusion. Just when I thought I had lost all control of my mind and body, I remembered the beautiful power within me to redirect my brain and use this tool of gratitude to my advantage. How can the simple practice of gratitude really work? Practicing gratitude releases dopamine and serotonin in our brain – these neurotransmitters send powerful messages to our brain, telling it “Don’t Worry, Be Happy,” just like Bobby McFerrin told us in his musical masterpiece in 1988. With this increase in the feel-good chemicals, activating our brain, we also tell our body to stop making cortisol – we don’t need it. This quiets our bodies and our minds down, allowing our prefrontal cortex to do its job, so we can think positive, rational thoughts. “I am safe, and I am going to be okay.” This belief is reinforced by the reduction of symptoms because as the cortisol production decreases, our bodies relax, and our feelings can match our thoughts again. Over time, practicing gratitude can support the creation of new neuropathways that are rooted in positive thinking, and this can become our new “muscle memory.” After all, our incredible brains are neuroplastic, which means we can teach it new things, and in turn, improve functioning. Just like learning any new skill, we must give our brains an opportunity to learn through consistent practice. What does practicing gratitude look like?
4 Ideas for Practicing Gratitude
Journaling: A daily gratitude journal can support the practice of reflecting on what and who you are most thankful for. Perhaps you are proud of an accomplishment and want to document this feat! Experiencing gratefulness through writing promotes reflection and processing and gives you a resource to reference later if you need a pick-me-up.
Affirmations: Daily affirmations can be practiced in many ways. This can be a positive phrase or word that you repeat to yourself, such as “I am strong and resilient.” Affirmations can be placed somewhere visible daily as an added reminder of the power behind that statement.
Acts of Service: Taking care of others naturally creates a sense of belonging and promotes a positive mood and thinking. This can occur in the form of volunteer work, writing thank you notes, cooking a meal for someone, or spending time with a friend or family member.
Mindfulness: Have you ever allowed yourself to truly experience that first sip of coffee and appreciate the warm sensation, sweet flavor, and energizing quality it brings? Tuning into those experiences in life, no matter how big or small, are great reminders of all that we have to be grateful for.
Find the tools you can use long-term. Gratitude is not a one-and-done step, but truly a lifestyle. The more we practice gratitude, the better accustomed our brains will be to the positivity it creates for us, and the further we can move away from our anxiousness.
Call TRU Wellness Center Today
Taking the next step to seek therapy may feel overwhelming—but it’s also one of the most compassionate things you can do for yourself. If you’re noticing an increase in anxiety, don’t hesitate to reach out for support and practice gratitude.
At TRU Wellness Center, our caring team of therapists is dedicated to helping you thrive without nagging anxiety. With personalized guidance and evidence-based techniques, we’ll work together to address your unique challenges and help you eliminate anxiety.
Contact TRU Wellness Center at 888.680.7025 or connect with us online today to learn more about our mental health services and explore the best therapy options for you. Your well-being is our highest priority, and we’re here to support you every step of the way.
References:
https://www.nimh.nih.gov/health/statistics/any-anxiety-disorder
https://www.nuvancehealth.org/health-tips-and-news/your-brain-when-you-give-and-practice-gratitude
https://centerforneurowellness.com/gratitude-brain/
https://www.calm.com/blog/the-science-of-gratitude
https://creyos.com/blog/anxiety-and-the-brain
https://www.verywellmind.com/what-is-brain-plasticity-2794886