Neuroception – scanning for safety

Neuroception – scanning for safety

Once triggered…

When we encounter something really frightening, we react in ways that are both common to all mammals, and definitive to humans. Our initial response to the frightening situation will be governed by the limbic/mammalian part of our brain, which triggers the fight, flight or free response to mitigate the danger. But after the event we do something that animals do not – we think about it. And this begins to create anxiety. Strangely, even though anxiety is often referred to as ‘fear of the future’, and we experience it as being afraid of something that’s going to happen, all the psychotherapists and analysts from Freud onward suggest that anxiety actually relates to fear attached to something that has already happened. We are being triggered by something in the environment that brings out an intense fear, as though we’re in danger, but while the fear may be triggered by something in the environment, we may not actually be in danger. So how does this happen?

When we survive a traumatic event, and experience the intense adrenaline rush or sudden freeze response, something else happens – our brain takes a series of ‘snap shots’ of what’s happening. These provide our brain with all the information from the environment when the event took place, including not just the important details (such as someone’s face or a car numberplate) but also all the incidentals, such as a red coat, bunch of yellow flowers, or deep puddle of water, for instance.

Seemingly irrational behaviour has rational roots

In one documented case, a woman was calmly putting petrol in her car at a fuel station one day when she suddenly found herself whirling around wildly, spraying petrol everywhere. People rushed to help her, and she quickly calmed down. But afterwards she was at a loss to explain what had happened to create this extreme change in her behaviour. During psychotherapy, she realised that as she was filling the car with fuel, a man wearing a red baseball cap started to walk across the petrol station in her direction. In an ‘aha!’ moment, she remembered that a few years earlier, when she had suffered a physical attack, the man who mugged her was wearing a red baseball cap. The fact that the two men (the innocent man today and the mugger from yesteryear) looked nothing like each other in any respect did not matter to the part of the woman’s nervous system, which was constantly on the look-out for any environmental element that matched the earlier attack.

Stephen Porges has come up with a name for this unconscious scanning of the environment for danger. He calls it ‘neuroception’ and refers to it as ‘detection without awareness’ (1). He describes neuroception as a neural circuit in the brain that evaluates risk in the environment from a variety of clues. Most importantly, it operates outside our conscious awareness, because that’s faster. If you’re walking through a forest and there’s a wiggly thing on the forest floor, it’s not helpful to start wondering about the many things that could be. It’s safer for your body to jump now and wonder about it later. so the response comes from the lightning-fast unconscious part of the mind, not the slower, conscious, reasoning part. But here’s the downside – when prompted by neuroception to react, we move immediately without knowing why. So we may find ourselves feeling acutely anxious for apparently ‘no reason’.

Is this what causes anxiety and panic attacks?

Neuroception can trigger us into a state of defence as a result of external stimuli, but it responds to internal factors too. As humans, we have capabilities that are not present in other animals, including the ability to imagine past and future in our minds. This means that we are also able to use our minds to create internal representations of threat – either future ones (such as making a work presentation that we feel sure we’ll mess up) or past ones (dwelling on a frightening situation in our past). When we do this, our bodies respond to the imagined (internally represented) threat in the same way as a real, physical-world threat, and we move into a heart-pounding fight/flight defence, or a shutting-down frozen response, just as we would if the actual threat were being experienced in the present.

On experiencing these defensive states as intense anxiety and panic, people sometimes say that they think they’re ‘going mad’, because the anxious state seems ‘illogical’ to the conscious mind, which registers the present environment as safe. However, neuroception means that both internal events (such as thoughts or feelings) or external conditions (cues in the environment) can trigger the defence cascade, and all outside of our conscious awareness.

Can we reprogram the system?

Luckily, as Porges points out, we also have recourse to a ‘social engagement system’ (2). This is the system we use to judge that people and environments are safe. It is also automatic, and takes account of various signs of safety such as the intonation of a speaker’s voice and facial expressions. When a person speaks so us using a range of pitch (rather than speaking in a monotone voice), and looks at us with an expressive face and with eyes open, we unconsciously pick up the sense that they are relaxed and we experience them as ‘safe’. As we begin to relax in response to these ‘safe’ signals, some tiny muscles in our middle ear also begin to contract, making it easier to hear a human voice from among many background sounds. (This inner-ear ‘danger or safety’ response may explain why people experiencing high levels of anxiety find that they cannot hear what people are saying.) The social engagement system lowers the sense of threat, also unconsciously, in a way that matches the unconscious firing of danger signals via neuroception. it means that when two people meet and talk in a state of open expressiveness and goodwill, they recognise it in each other and the central nervous system (of both people) becomes calmer and less reactive.

It is the social engagement system, according to Porges, that holds the key to recovery from trauma and helps people return to a state of greater equilibrium and a renewed sense of safety. For this reason it is now recognised as a key and effective part of psychotherapeutic approaches to trauma, and guarantees you will always receive a warm welcome into the counselling room.

 

References

1 Porges, Stephen in conversation with Buczynski, Ruth, published as ‘The Polyvagal Theory for Treating Trauma’. The National Institute for the Clinical Application of Behavioral Medicine.

2 Porges, Stephen (2011). The Polyvagal Theory.  New York: W.W. Norton.

 

 

How to control your reptilian brain

How to control your reptilian brain

In the simplest of terms, the human brain is made up of three parts that evolved at different times over millions of years. This is the theory of the Triune Brain, developed by Paul MacLean in the 1960s, and it may be the most useful brain theory for those of us without a degree in neuroscience who nevertheless want to understand something about how the brain works and why we act like we do. It also holds the key for learning how to regain calm from a state of high anxiety or even panic.

In MacLean’s model, the oldest part of the brain is known as the reptilian brain. This developed in animals over 100 million years ago, and not only does that ancient brain still operate in our nervous system, it’s often running the show. Which is not always useful, given that this part of the brain is instinctive, automatic, lightning fast, and hell-bent on survival (it’s the part that will make you swerve away from a falling object before you’ve even consciously noticed it). The reptilian brain controls the involuntary systems of the body (breathing, heartbeat, organ functioning, body temperature) and it’s also responsible for triggering our fight/flight/freeze responses. It gets scared or angry fast. It’s territorial, aggressive and horny – it wants to stay alive and to reproduce. It’s obsessive, compulsive, and easily scared (its job is to keep us alive), so it not only holds us back from applying for new jobs or pursuing our dreams – it can keep us held in a state of anxiety.

Which means that if you’re struggling with anxiety, the reptilian brain needs soothing. But to know how best to do this, it’s necessary to know something about the other two evolutionary parts of the brain: the limbic system and the neocortex.

Anxiety and the reptilian brain

We share the reptilian brain with reptiles and birds, but the limbic system (sometimes called the ‘limbic brain’) is the part we have in common with mammals like dogs and horses. This evolutionary addition emerged in the first mammals, bringing a huge increase in brainpower and the ability to feel emotions, experience motivation, store long-term memory and be able to learn. It contains the amygdala, which is sometimes referred to as the ‘fear centre’. The limbic system is tightly connected to the newest part of the brain – the neocortex.

The neocortex evolved in primates around 40,000 years ago, which is a blink of the eye in evolutionary terms. This is the ‘clever’ part of the brain – it allows us to do complex things that mammals and reptiles can’t manage, such as advance planning and intricate social interactions. The neocortex is often referred to as the ‘executive functioning’ part of the brain, because it figures things out, makes reasoned judgements, calculates and handles complex concepts. It also provides us with imagination and creativity. Our neocortex is three times larger than would be found in a similar-sized primate, which perhaps explains why we’re top of the food chain and have populated the entire globe, while monkeys and chimps are still swinging from trees.

And here’s the thing: the neocortex can temper the reactive response of the reptilian and limbic brains.

When your reptilian brain leaps off the path after seeing a coiled something, your neocortex checks it out, realises it’s a rope not a snake, and sends out ‘it’s ok!’ signals to the whole nervous system. The neocortex can help us to reason our way out of an anxious or fearful feeling. The reptilian brain might get jumpy in the dark, but the neocortex checks for time, place and contex, and says ‘It’s just 3 a.m. and you’re in bed at home – everything is fine’. It’s this cognitive ability that is used in CBT (Cognitive-Behavioural Therapy) to reduce constant worrying and high levels of anxiety through examining thoughts and changing unhelpful thought patterns and associations.

The CBT isn’t working! I’m still anxious!

The reason that CBT is often unable to help in a state of high anxiety is this: once our reptilian brain is triggered into ‘thinking’ there’s a survival threat, the neocortex effectively goes off-line. This is because it is not helpful to be wondering whether that’s really a rope or a snake on the forest path – you need to act. Fast. In a survival threat situation, the reptilian brain leaps into action and saves us, effectively shoving the neocortex and its slower thinking out of the way. Which means that we lose the capacity for careful, reasoned judgement, and now we’re acting instinctively. Like an animal.

If you find yourself living in a permanent state of fear, anger or very high stress, your mind and body will be reading this as a struggle for survival. And when that’s the interpretation of your current situation, control will veer between the reptilian and mammalian (limbic) parts of the brain. You won’t have access to your human, reasoning part, the neocortex. You may not be able to process emotions either, while the reptilian brain is screaming ‘RUN!’ (which may not be helpful in the middle of a work appraisal). In this situation, the world may be experienced as overwhelming, out of control and full of danger. What you need, in this situation, is to use one of the reptilian brain’s own tools.

Consciously taking hold of an involuntary process

The reptilian brain controls all our involuntary body processes, such as our heartbeat. And most of these are beyond our control, so they’re operating in a one-way system – they automatically (unconsciously) control parts of our bodies and we cannot consciously gain control over them. Except for one thing – the breath. Breathing is a function of the reptilian brain that we can take conscious control over, and as we do so, we can affect the other involuntary systems that the reptilian brain is controlling. The fight/flight/freeze response will show up in many ways, including fast, shallow breathing from the high chest area. But if you consciously take hold of the breath and change it – making it slower and deeper – you will be taking hold of the entire fight/flight/freeze response.

Slow the breath and you’ll slow the heartbeat. Slow that, and you’ll begin to bring the fight/flight system under control. This calms the limbic brain and allows the neocortex (which disengaged during the survival response) to come back online. Now you’re in a position to see where you are and what’s actually happening – you can assess the real level of danger. You can think clearly again.

The breath is a tool that’s always with you and it’s inconspicuous to use. You could be standing on a train packed with passengers and bring the breath into use to calm the reptilian brain without anyone noticing. You may even use this system unconsciously at times already to relieve stress, such as when you let out a huge sigh or a long deep breath when things begin to feel stressful.

How to calm the reptilian brain

In a moment of crisis, when you feel triggered into jumpy over-reactivity, stop what you’re doing and take your mind off your current stream of thought. Direct all your thinking to the breath and take control of it. Breathe in and out very slowly, drawing the breath right down to the belly, so that it expands (as though you’re blowing up a balloon in your belly). Breathe in through your nose (over a count of about four seconds), hold the breath for one or two seconds, then very slowly breathe out again, over a count of six to eight seconds. Breathe out through your mouth as though you’re cooling hot soup on a spoon by your mouth. Slowly and smoothly.

Notice the difference in any shakiness you were feeling, as you bring the fight/flight/freeze response under control. Keep breathing like this until you notice that you are able to think more clearly again (a sign that the neocortex has reconnected). In a case of real danger, like an oncoming train or tiger, we need to disengage the slow-responding, “hmm, wonder what that is?” type of thought that the neocortex engages in, but for daily life, we benefit from its consideration. This is our higher, human brain, that allows us to function happily and healthily in a complex world. So if the reptilian brain gets triggered into driving the system, simply move it gently into the back seat again by using one of its own tools – the extraordinarily effective breath.

If I’m so smart, why would I need therapy?

This blog post comes from US counsellor and consultant Paula Prober, who specialises in counselling gifted young people and adults. I’m sharing it here because she makes a great point – counselling isn’t a sign of weakness or of ‘something being wrong’ with a person – but when the world feels crazy or ‘too much’, it’s time to focus your attention on one place. And the best place to start is yourself.

Things are looking kinda crazy these days. It’s hard to know what to think, what to do, or how to be. There are so many issues worldwide that need attention. So many. What should super-sensitive, empathetic, insightful, emotional humans do? Well. Being the obsessed-with-psychotherapy psychotherapist that I am, you can guess what I’m about to say. Hang […]

via If I’m So Smart, Why Do I Need Psychotherapy? Part Two — Your Rainforest Mind

Living With a Borderline Parent

Three days ago I read this moving account of what it’s like to live with a parent who has borderline personality disorder. Hayley Iannantuoni’s writing perfectly captures the child’s mystification – why can’t I ever make her happy? Why can’t I ever love her in the way she wants me to? Why am I such a disappointment to her? Her account of the fierce, tempestuous, confusing and frightening relationship, and the way in which a diagnosis helped her to understand what was going on has an extraordinary clarity. Many thanks, Hayley, for giving us permission to share the article here.

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Dear Mom, It’s Not You, It’s Me

When I was a little girl I did not have a favorite teddy bear, pacifier, or blanket that I brought with me everywhere, instead I treasured a photo album. This album was filled with pictures of me and mom with ear to ear smiles, dirty faces, and countless matching mother daughter outfits. I would look through the pictures every night before I went to bed.These pictures gave me something that I didn’t have growing up, and that was the love from my mom.

I could never understand why I failed to make her happy and carefree like she was in the pictures I have engraved in my memory. I could never clean the house good enough to keep her from yelling when she came through the door after work. Nor was I able to be responsible enough at 12 years old to be left home alone so she could go out, even though I desperately wanted her to stay with me. Most importantly, despite the hundreds of pictures I drew for her, bubble gum machine rings I got her, or how many times I told her “I Love You,” I could never love her the way she desired.

As a teenager I came to accept the fact that I would never have the traditional mother daughter relationship that I had desired for so long, and that I would always be a disappointment in her eyes. I knew that my mother’s love was conditional based on what I could do for her. Many times I had to be the shoulder for her to cry on, forcing me to grow up much faster than any child should. I began to blame myself for her behavior, I was her problem. I was the reason I didn’t have the ‘John and Kate Plus Eight’ family I dreamed of.

The summer before my senior year, my parents decided to get a divorce. This news was not a surprise to me due to the common background noise of yelling, screaming, and crying that filled my house everyday. I decided that I wanted to move in with my dad instead of staying with my mom. My mother did not take this news lightly, she took this news as if she had lost a limb. In a panic she locked all of my sister’s and I’s clothes and belongings in her house. She then bolted the windows shut and made it impossible for us to grab our things, and leave her. Instead of throwing us out, she decided to lock us in. I could not understand why my mom wanted us to stay with her when she was always in a bad mood and wanted nothing to do with us for days at a time locking herself in her room or leaving us to go visit her boyfriend. As soon as we told my dad what happened, he waited for her to get home and called an ambulance for her, like he had done this before.

My first day of  senior year did not include wearing my brand new shoes that I had picked up specifically for that day, nor did it include a new backpack, or fresh school supplies, those were still bolted behind locked doors. My first day of senior year included going to the guidance counselor’s office to put on a spare uniform, a plaid skirt two sizes too big, a stained white collared shirt, and a uniform pass because I did not have the right color shoes for the first day. Shortly into the day, I got called to the guidance office this time, to my surprise, my dad was waiting for me. My dad told me that we would be taking a bus to his house today after school, and with police company we would be able to go grab all of our belongings out of my mother’s house. Due to the circumstances, he also told me that I would be missing swim practice and all of my club meetings after school to go to court mandated therapy sessions with my mother once she was released from the hospital. After many therapy sessions, I understand why my mom could not hold a job for more than a few months, why she was always fighting with my dad, me and my sister, and why she pulled us away from her family and so many other things throughout our lives.

To meet a diagnosis of Borderline Personality Disorder under the DSM-V you must show: ‘a persuasive pattern of instability of interpersonal relationships, self-image, and affects, and marked impulsivity, beginning in early adulthood and present in a variety of contexts as indicated by five (or more) of the following’ –

  1. Frantic efforts to avoid real or imagined abandonment
  2. A pattern of unstable and intense interpersonal relationships characterized by altering between extremes of idealization and devaluation
  3. Identity disturbance: markedly and persistently unstable self image or sense of self
  4. Impulsivity in at least two areas that are potentially self damaging (e.g., substance abuse, binge eating, and reckless driving_
  5. Recurrent suicidal behavior, gestures, or threats, or self- mutilating behavior
  6. Affective instability due to a marked reactivity of mood (e.g. Intense episodic dysphoria, irritability or anxiety usually lasting a few hours and only rarely more than a few days)
  7. Chronic feeling of emptiness
  8. Inappropriate intense anger or difficulty controlling anger (e.g., frequent displays of temper, consistent anger, recurrent physical fights)
  9. Transparent, stress- related paranoid ideation or severe dissociative symptoms)

When my mother received this diagnosis, I remember the unfamiliar feeling of her crawling into my bed grabbing my hand with tears in her eyes and telling me that she suffers from Borderline Personality Disorder. After some research, I felt like everything finally made sense and I was not the only person who felt unloved and unwanted by a person with BPD. I finally understood that throughout all these years my mom drove me away in fits of rage, that was the only way she knew how to pull me closer. Additionally, I found opinions from other people with BPD, offering advice on how to “get off the emotional rollercoaster” and start focusing on yourself and distancing with love, opening a healthy line of communication. BPD researcher Marsha M. Linehan has developed a communicating style known as D.E.A.R.

D – Describe the situation as you see it without exaggerating, making judgements, or explaining how you feel about it

E – Express your feelings or opinions about the situation clearly (do some thinking beforehand to determine your exact emotions)

A – Assert your limits making them simple (remember you have decided there are limits and those are your personal preferences)

R – Reinforce the benefits of your limits, if appropriate, making it clear you are not acting against the other person, you are acting for YOURSELF.
There is nothing that can compare to the relationship of a mother and her daughter, or to a mom’s home cooked meals and phone calls just to say “I love you.” My mother and I work hard to keep in touch, and try to talk everyday but for her the intense emotions she cannot escape makes this relationship a challenge, facing more bad days than good days. Growing up with a mother suffering from a mental illness has impacted my life in so many ways, particularly, in my choice to become a social worker. Finding my passion has been something I struggled with for many years, when really the answer was right in front of me the whole time. I have my mom to thank for helping me make that decision.

By Hayley Iannantuoni, The (I’m)Possible Project
(Shared with permission from the author)

 

The Happiness Jar

The Happiness Jar

I recently saw a great idea from author Elizabeth Gilbert (Eat, Pray, Love) that encourages giving thanks and acknowledging the positive in our day. She suggests getting a jar of some sort and taking a couple of minutes to write down the happiest moment of your day. Taking a moment to do this allows you to slow down and actually appreciate something from each and every day. It doesn’t have to be anything earth shattering or a standout moment. The happiest part of your day might be sharing a laugh with a friend, or maybe it’s being the first one up in a quiet house. Maybe the happiest moment is grabbing a cup of coffee that gives you the energy to get through the day. I love this idea because it is about finding something special in a completely ordinary moment.This is also a great reframing exercise. Honestly, life is hard and there are some days that are just really shitty. Often within the tough moments we can find moments of gratitude or peace if we choose to look for them. This isn’t about pretending life is perfect or that the tough stuff doesn’t happen, it is just about choosing to find good moments even amongst the chaos.Throughout the year you get to see the notes piling up. On days that are feeling particularly tough, being able to read through your notes might give some strength to keep pushing forward. I can’t think of a better keepsake at the end of the year as you reflect on what your year was like. It’s easy to get caught up and let big moments define our year (both good and bad), but this exercise is a reminder that it is the small things that can bring absolute joy.Danielle

Source: The Happiness Jar

Understanding avoidance – the ocean and the undertow

Understanding avoidance – the ocean and the undertow

I was thinking about avoidance – and how this can feel like a good strategy for dealing with anxiety though in fact it only makes things worse – when I came across this brilliant blog post on avoidance during bereavement, written by ‘What’s Your Grief’ (WYG), which I regularly read for a greater understanding of grief and loss. Their post underlined for me the promise of safety that makes avoidance look so appealing, and what a hollow promise this turns out to be. It’s like swimming towards an apparently peaceful bay, only to realise that it has a powerful and dangerous undertow.

This is WYG’s definition of avoidance, which does a great job of explaining why we avoid painful/fearful situations or people because of our internal reactions:

Experiential avoidance is an attempt to block out, reduce or change unpleasant thoughts, emotions or bodily sensations.  These are internal experiences that are perceived to be painful or threatening and might include fears of losing control, being embarrassed, or physical harm and thoughts and feelings including shame, guilt, hopelessness, meaninglessness, separation, isolation, etc.

And why it doesn’t work:

Avoiding seemingly painful stimuli might prove beneficial in the immediate, but it is a short term solution.  It’s like taking an aspirin to treat a broken arm; it may temporarily dull the sting, but if one doesn’t address the broken bone they will never be able to heal.

You can read the full blog post here. My thanks to them, and to you for reading. Go well.

Sarah Tomley is a counsellor working in Suffolk, UK, at Insight Counselling Ipswich

Self-help strategies for anxiety

If you feel that your anxiety is affecting your daily life, it’s good to check in with your doctor. There are some physical conditions that can cause anxiety, so ask your doctor for a full physical check-up, if possible, or to check for medical conditions known to cause symptoms of anxiety, such as hyperthyroidism, Vitamin B12 deficiency, or heart irregularities.

Once you’ve been reassured that there’s no physiological cause, there are many ways you can help calm the body and the mind. These two work on each other in a two-way system, so you can do things to calm the mind and they will slow down the body’s anxious reactions (this is known as working ‘top down’), or you can work on the body and notice how your mind begins to become more calm (this is known as working ‘bottom up’).

CALMING THE MIND

When we start associating certain things with making us anxious, we begin to avoid them. This is completely natural and ties in to our evolutionary psychology – anxiety is there as a prompt to keep us away from dangerous situations. However, when anxiety becomes a common or everyday state, it comes into play with situations that are not potentially dangerous in terms of our physical safety. And it turns out that avoiding things that make us anxious isn’t a good idea – research has shown that avoidance increases anxiety, rather than lessening it. So someone might start by avoiding large gatherings, then small parties, then even an outing with close friends, because the avoidance has fostered a sense of anxiety in ever-smaller situations. This means that anxiety is best overcome by facing your fears rather than avoiding them, and the earlier this is done, the easier it is to ease any anxiety that has become associated with particular things, people or events. No one needs to do this on their own, so be sure to seek professional help if this feels right for you.

Here are some other ways for calming the mind:

  • Mindfulness has proved to be especially useful as a way to ease anxiety both short- and long-term, so you might want to consider using a mindfulness app (such as Headspace) or website (I like AudioDharma.org but there are lots more to choose from). The Oxford Mindfulness Centre – home of mindfulness-based CBT – has lots of resources, including a great three-minute ‘Breathing-space Meditation’ to calm the mind and body – click here to listen now.
  • See your anxious thoughts as guesses, not facts. Your mind is trying to predict what might happen, but it might be wildly out! Are you basing your predictions on what happened in exactly the same situation in the past? And if so, how likely is it that every factor will be exactly the same? (The philosopher Heraclitus famously said that “we never step into the same river twice”.)
  • Remember that just as our muscles are there to allow us to stretch and move, the brain is there to produce thoughts. Some of these are useful, and some are less so, while others are not useful at all. Spend some time when you’re not anxious just noticing some of the thoughts that arise in your mind. Perhaps think of them as clouds passing by, in front of your awareness – you can pick one or two up, or choose to let them all just float on by. There’s no need to act or even react to our thoughts – noticing them in a detached way allows us time to evaluate their usefulness and respond with choice.
  • Be aware that the mind can also make up whole stories, especially about ourselves (perhaps that we are unlovable or worthless or ‘stupid’). These messages are likely to have evolved from past experiences, and do not necessarily bear any relation to any truths about ourselves. If you have had difficult relationships in the past – with family members, friends or work colleagues, for instance – it’s possible that you’ve picked up faulty information (this is a useful area to explore in counselling). Notice any thoughts or stories like this and allow them to float on by. If they’re ‘sticky’, write them down or draw something that represents them. That way they have been expressed, and you can always come back to them later.
  • Broaden the picture. It’s possible to become very drawn to one particular aspect of a situation and become scared by that. Broaden your view, so that when you consider the situation again, it’s just one part of a much larger picture in your mind. If you like, you can ‘zoom out’ all the way to a satellite view of earth. Or imagine how you’ll think about this situation in 10 years’ time. Give yourself more distance, either geographically or in time. How big does the problem seem now?
  • Stay in the present. Look around you now, and notice the colours, sounds and shapes. What’s moving? What’s still? Are there any smells? Is any part of your body touching the ground or a piece of furniture? How is it, being in this body, today, here and now?

CALMING THE BODY

Here are a few effective ways of calming the body (the mind will follow!)

  • Reduce caffeine intake to 300 mg or less per day (that’s two cups of filtered coffee or three cups of instant)
  • Do some physical exercise every day for at least 30 minutes (even a brisk walk will do, but a run is even better)
  • Spend time doing things you love – make sure you’ve got room in your weekly schedule for fun stuff
  • Practise breathing exercises when you’re feeling anxious and just at occasional times during the day. Breathe gently in, drawing the breath down to your lower abdomen (as though you’re blowing up a balloon in your belly), hold the breath for a count of three, and then gently breathe out of your mouth as slowly as possible. Try to make the out-breath at least twice as long as the in-breath. Don’t gulp in the air, because that can cause the physical symptoms of panic. Take it slow, and focus on the slow out-breath. Repeat at least three times whenever you want to calm the mind and body.
  • Everyone has personal favourites (or ‘tools’) too, which they can use to restore balance to the body and mind, such as music, reading, dancing or swimming.

Lastly, it may be that anxiety has a unique meaning for you and actually does ‘make sense’ in a way that you haven’t yet realised. Once this is known, you have a very powerful way of reducing anxiety or even banishing it forever. I’ll look at this in my next post.

As always, thanks for reading.

Sarah Tomley is a counsellor working in Suffolk, UK (www.insightcounsellingipswich.com)

Test your own anxiety levels

Anxiety is a natural thing. Not only that, it’s essential – without anxiety we probably wouldn’t bother doing anything or even survive. Anixety is a motivator, that reminds us that there’s stuff to do, as well as a survival instinct that keeps us safe in dangerous situations. However, when anxiety begins to become an almost ever-present state of being, it can affect our wellbeing and increasingly encroach on our everyday lives, causing us to avoid anything that threatens to bring on an anxious feeling.

An anxiety disorder is said to exist when anxiety becomes long-lasting and severe, and affects a person’s work or relationships.  In 1988, Sir David Goldberg and colleagues at the Social Psychiatry Research Unit within the Australian National University came up with a ‘scale’ or set of questions that could be used to test anxiety levels. It’s simple and quick – so if you’d like to see whereabouts you sit on the scale, read the following questions and write down an answer (‘yes’ or ‘no’) for each question on a piece of paper.

The Goldberg Anxiety Scale
In the past month, for most of the time:

  1. Have you felt keyed up, high-strung or on edge?
  2. Have you been worrying a lot?
  3. Have you been irritable?
  4. Have you had any difficulty relaxing?
  5. Have you been sleeping poorly? (too much or too little)
  6. Have you had headaches or neck-aches?
  7. Have you had any of the following: trembling, tingling, dizzy spells, sweating, frequent urination, or diarrhoea?
  8. Have you been worried about your health?
  9. Have you had difficulty falling asleep?

Interpretating the test
Score one point for each ‘yes’. Most people have some of these symptoms – the average score for the test is four – but the higher the score, the more likely you are to be experiencing anxiety at a level that is affecting and disrupting your life. It may be that you are aware of an event in your life that has caused temporary anxiety, and that you feel the fog is lifting. But if you are troubled by some of the symptoms, and have noticed they are beginning to affect your ability to function on a daily level, this may be a good time to seek professional help from your doctor and consider counselling. Many people seek help for anxiety, because it responds to all sorts of treatments, from simple self-help strategies to counselling and  short-term medication. It is not a ‘character flaw’ or ‘weakness’, but a natural instinct that sometimes runs on overtime, especially when we’re trying to take on especially challenging responsibilities.

In my next post I’ll list some effective self-help strategies for reducing anxiety, including ways to calm the body and mind. As always, thanks for reading.

Sarah Tomley is a counsellor and author working in Suffolk, UK at Insight Counselling Ipswich