“My life has been full of misfortunes, most of which never happened” Michele de Montaigne
PACIFY ANXIETY
Everyone knows what it feels like to be anxious, the butterflies in your stomach before the first date, the tension you feel when your boss is angry, or the way your heart pounds when you sense danger. Anxiety and worry can affect more than just our emotions. They can increase blood pressure, constrict blood vessels, raise cholesterol levels, and contribute to heart palpitations and irregular heart rhythms. When we worry, it is not the same as concern. Concern means paying attention to a situation that requires preparation, planning, or action. Concern becomes worry when it escalates beyond the actual circumstances and begins to focus on imagined possibilities rather than what is happening in reality. When we create countless “what if” scenarios in our minds and repeatedly imagine what might happen, we generate worry and anxiety. The more we focus on things we cannot predict or control, the more overwhelmed we can become. And when we have no idea what is going to happen, we may begin to “freak out.” Anxiety is not purely psychological; it also affects the body’s physical and biochemical processes. When we begin imagining the worst-case scenario, the body releases stress hormones and other chemicals, including adrenaline and cortisol, preparing us to respond to what it perceives as a threat. This intense response can lead to panic. Panic attacks can involve powerful emotions such as fear, apprehension, and worry, along with physical sensations such as racing or pounding heart, chest discomfort, shortness of breath, dizziness, and a feeling of losing control. Anxiety activates the body’s stress response, commonly known as the “fight-or-flight response.” This response triggers a series of physical changes designed to prepare us to confront danger or escape from it. Under normal circumstances, once the perceived threat has passed, the body gradually returns to a calm and balanced state. However, when anxiety and stress become prolonged or occur repeatedly, the body may have difficulty returning to its resting state. The fight-or-flight response can remain activated more often or for longer periods than necessary. Over time, this ongoing stress response can affect our physical health, emotional well-being, sleep, concentration, and overall quality of life. Learning to recognize the difference between genuine concern and unnecessary worry can be an important first step. Concern can lead us toward preparation and action; worry keeps us trapped in catastrophic thinking.
Daily Practices to Reduce Anxiety
Daily practices can help the body and mind move out of a persistent “fight-or-flight” state and support a greater sense of calm and emotional balance.
Relaxation: Practicing relaxation techniques regularly can help a person feel calmer, better equipped to manage everyday demands, and more resilient to the effects of ongoing stress and anxiety. See the session “Relax Sleep” for additional guidance.
Abdominal Breathing: Abdominal breathing is a controlled breathing technique that encourages slower, deeper breaths. Similar approaches are used in yogic pranayama practices and can help promote relaxation and reduce physical tension.
Sound Therapy and Music: Music can have a meaningful influence on physical and emotional well-being. Music is sometimes incorporated into healthcare and therapeutic settings to promote relaxation, reduce stress, and support overall well-being.
Repetition of Words or Phrases: Repeating calming words or phrases can help quiet a busy mind and promote relaxation. Examples include prayer, rosary prayers, mantra repetition, or other forms of repetitive meditation. These practices may help reduce stress and support a calmer physiological state.
Things That Can Trigger Anxiety
Be mindful of habits and situations that may contribute to increased anxiety, particularly in the hours before bedtime:
Catastrophic or repetitive negative thinking
Caffeine, especially in the hours leading up to bedtime
Heavy meals or alcohol late at night; consider a non-caffeinated herbal tea instead
Excessive social media use or exposure to negative or distressing content
Watching or reading the news immediately before bed
Arguments or emotionally charged conversations, particularly late in the evening
Excessive sexual fantasies that increase arousal
WHAT IS ANXIETY
Take a pen and paper and write down your thoughts.
Start by listening to the audio session, then watch the short video(s).
WARNING: The exercise on this page is provided for informational purposes only and should not be considered a substitute for medical advice.
PREPARATION
GUIDED SESSION
Use headphones for optimal sound
Relaxing Snowfall
Why worry? The cognitive function of anxiety, Andrew Mathews. Behaviour Research and Therapy. V. 28, Issue 6. P. 455-468. 1990.
The role of fear of anxiety and intolerance of uncertainty in worry: An experimental manipulation. Kristin Buhr. Behaviour Research and Therapy. V. 47, Issue 3. P. 215-223. 2009.
Worry and Anxiety: Is There a Causal Relationship? Kamel Gana, et.al. Psychopathology 34 (5): 221–229. 2001.
The nature of worry in generalized anxiety disorder: A predominance of thought activity. T.D. Borkovec. Behaviour Research and Therapy. Volume 28, Issue 2. P. 153-158. 1990.
Generalized Anxiety Disorder, worry and attention to threat: A systematic review. Huw Goodwin. Clinical Psychology Review. V. 54. P. 107-122. 2017.