what causes an anxious mind
In the fast-paced, interconnected world we live in, anxiety has become an increasingly prevalent concern affecting millions. As a mental health professional, my goal is to shed light on the intricate workings of the brain and unravel the underlying factors that contribute to the complex tapestry of anxiety. Understanding the roots of this mental health challenge is crucial for effective intervention, healing, and support.
At the heart of anxiety lies an interplay of neurobiological, psychological, relational, and environmental factors. The brain, our command center, plays a pivotal role in orchestrating responses to stressors. The amygdala, a small almond-shaped structure deep within the brain, is a key player in our anxiety response. This is a good thing and necessary for our safety and survival. The amygdala acts as a threat detector, triggering the release of stress hormones in the face of perceived danger. Note: This release takes place when there is actual danger and perceived danger. Meaning, our body and brain thinks there is a danger, even if there might not be. This ancient survival mechanism, while crucial for our ancestors, can sometimes misfire in the modern world, leading to chronic anxiety and disregulation.
What are neurotransmitters and how are they related to anxiety?
Neurotransmitters, the chemical messengers of the brain, also play a crucial role in anxiety symptoms. Imbalances in neurotransmitters such as serotonin, gamma-aminobutyric acid (GABA), and norepinephrine have been linked to anxiety disorders. Genetics can contribute to our predisposition to anxiety, as certain genes may influence how the brain processes and responds to stress.
Psychological Factors
Psychological factors, including past traumas, chronic stress, and negative thought patterns, further shape the presentation and experience of anxiety. The brain's plasticity, its ability to adapt and reorganize, can work both in favor of resilience and against it. Persistent negative thought patterns can create neural pathways that reinforce anxiety, making it a habitual response even in non-threatening situations. Similar to walking a well worn hiking path in the forest, the more frequently the mind takes “neural” pathways that reinforce anxiety (i.e. “Everyone will hurt me.” or “I’m a mess.” or “Everything’s going to turn out awful for me.”) the more easily it is for the mind to take the same path over and over and over.
Environment Impacts Anxiety
Environmental factors, such as a difficult upbringing, societal pressures, stressful or unhealthy relationships, lack of boundaries, people pleasing, and a lack of support systems, can act as catalysts for anxiety. The brain, molded by its experiences, adapts to the environment it encounters. Constant exposure to stressors can alter the brain's structure and function, heightening susceptibility to anxiety and creating disregulation in the nervous system.
As a mental health professional, my approach involves a holistic understanding of these interconnected factors. Therapy, including cognitive-behavioral therapy (CBT) and mindfulness techniques, can help individuals rewire their thought patterns and develop coping mechanisms to cope with anxiety symptoms and find freedom from anxious thought patterns. Medication may also be helpful, particularly in cases where neurotransmitter imbalances are evident.
What Can Help
On my blog, social media, and weekly newsletter, I share tools and tips to help cope with anxiety and find freedom from perfectionism, people pleasing, and disregulation that lead to anxiety and other mental health struggles. Several tools include:
Deep Breathing and Mindfulness: Practice deep breathing exercises and mindfulness to bring your focus to the present moment. Techniques such as diaphragmatic breathing can help calm the nervous system.
Regular Exercise: Engage in regular movement, such as waling, yoga, or other exercise has been shown to reduce anxiety by releasing endorphins and promoting a sense of well-being. Find an activity you enjoy, whether it's walking, jogging, yoga, lifting weights, or dancing.
Balanced Lifestyle: Prioritize a balanced lifestyle with sufficient sleep, a healthy diet, and regular sleep patterns. A well-nourished and well-rested body is better equipped to handle stress.
Limit Stimulants: Reduce the intake of stimulants such as caffeine and nicotine, as they can exacerbate anxiety symptoms.
Reach Out for Support: Don't hesitate to talk to friends, family, or a mental health professional about your feelings. Sharing your experiences can provide both relief, comfort, and practical insights.
Establish a Routine: Establishing a daily routine can bring a sense of structure and predictability, helping to alleviate anxiety. Set realistic goals and break tasks into manageable steps. I’m all about creating sustainable, healthy habits to help alleviate anxiety symptoms. Find more posts about better habits on the blog and in my weekly newsletter for anxious achievers.
Challenge Negative Thoughts: Practice cognitive restructuring by challenging negative thoughts and replacing them with more balanced and positive perspectives. This can be done with the help of a counselor or through daily journaling and self-reflection.
Limit Information Overload: Constant exposure to distressing news and social media comparison can contribute to anxiety and feeling “not-good-enough.” Set boundaries on the amount of news and social media you consume, and consider taking breaks when needed.
Learn Relaxation Techniques: Explore relaxation techniques such as progressive muscle relaxation or guided imagery. These methods can help release physical tension and promote a sense of calm. Massage therapy and meditation can also help with relaxation.
Consider Professional Help: If anxiety persists and interferes with your daily life and well-being, consider seeking professional help. Licensed therapists and counselors can provide tailored strategies and support. Reach out to our office for counseling support in Georgia.
Celebrate when you show up: If we don’t celebrate our progress and the steps that we take in our mental health journey, we will quickly disregard the reality that we are showing up at all. Celebrate small wins. Even reading this post is one way you are showing up for yourself and your mental health.
Remember, coping with anxiety is a journey, and it's okay to seek help along the way. Small, consistent steps can lead to significant improvements in overall well-being.
Disclaimer: This blog is not intended to substitute professional therapeutic advice. Talk with your healthcare provider about your health concerns and before starting or stopping therapies. No content on this site, regardless of date, should ever be used as a substitute for direct professional advice from your doctor or other qualified clinician.