I'm Anxious! What now?
A simple step to help your body to return to base level, after activation of your fight-flight-faint-freeze (aka "anxious/sympathetic) system.
Anxiety comes from our fight/flight/faint/freeze system. This system is useful for when you are in situations you perceive there is a danger. This system (aka "Sympathetic system" - easy to remember its name because it "sympathizes" with your danger situation) is way underutilized now - image how many dangerous situations there was at the beginning of mankind, where man needed to go out and hunt (or be hunted) every day in order to eat a meal.
ACTIVATING YOUR ANXIETY SYSTEM
Nowadays, our anxiety is mostly activated by feelings, emotions, behaviors, or environment. For example: if you have ever felt scared while walking in a dark alley. Next time you are about to walk in another dark alley, your anxiety system will most likely be activated by this situational/environmental trigger.
ANXIETY SYSTEM IS ON - HOW DO YOU FEEL?
Activating your anxiety system means that your heart is overworking (palpitations) to send blood and oxygen to the organs that produce adrenaline, and to your brain to help you make the right decision (fight, flight, or freeze, or faint - not so good decision if you are being hunted!)
Your hands may feel cold, but sweating. You may feel short of breath, as you feel your heart beating in your neck! Some people feel dizzy, or headaches! Whatever symptoms you have, notice them, and try to not panic.
HOW TO DE-ACTIVATE YOUR ANXIETY SYSTEM
First and most importantly, make sure you have "misfired" your anxiety system and that you are NOT actually in danger. Remember: Your anxiety system is to protect you - it's your survival system!
After you assess your environment and situation around you, see if you can find a space to proceed with this very simple breathing exercise.
PRACTICING THE FOUR-SQUARE-BREATHING
This basic breathing exercise helps to de-activate your anxiety system by delivering more oxygen to your brain and relaxing your heart, stopping producing adrenaline and returning to your baseline system (aka "Parasympathetic system"). So, let's start:
Seat in a comfortable position if you can. You may choose a yoga traditional pose, or seating with your foot flat down (the position is not so strict, you can do this standing up - or while using the bathroom!)
Close your eyes or partially close your eyes (with lids almost closed, looking down) if you can. Again - not very strict - you can also do it with your eyes open if needed.
Give a big inhaling breath to start, then start paying attention to how you feel your breath (in your nostrils opening and closing, or by the air temperature coming in, or yet, by the movement of your belly - try to breathe by your filling up your belly, not your lungs).
Now just pay attention to this area you chose to "feel" the breathing.
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STEP 1: As you breathe in, count 1 to 4 (1...2...3...4)
STEP 2: As you breathe out, count 1 to 4 (1...2...3...4)
STEP 3: Then you hold 4, count 1 to 4 (1...2...1...4)
STEP 4: Repeat it 4 times.
That's it! This simple FOUR-SQUARE-BREATHING exercise can help de-activate your sympathetic system.
EXTRA: Keep repeating the FOUR-SQUARE-BREATHING system longer than 4 times, and that's the beginning of a meditation!!!
IMPORTANT: Anxiety should be treated with therapy - this exercise is for immediate help (like a band-aid) - not a cure.
Be well.
Dr. Rosana Marzullo-Dove, PsyD
For more information about anxiety, go to http://marzullodove.com/anxiety or contact Dr. Rosana Marzullo-Dove at [email protected] .
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Tampa Therapy Wellness is a qualified Licensed Psychologist, based in Hyde Park, Tampa, United States.
With a commitment to mental health, Dr Dr Rosana Marzullo-Dove provides services in English and Portuguese, including Counselling (Marriage), Counselling (Parent), Mindfulness, Play Therapy, Psychotherapy (Psychodynamic), Relationship Counselling, Stress Management, Therapy and Therapy (Online).
Dr Dr Rosana Marzullo-Dove has expertise in Adoption Issues, Anxiety Disorders, Behavioural and Emotional Problems, Bereavement and Loss, Depression, Divorce and/or Separation, Gay, Lesbian and Same Sex Counselling, Infertility Counselling and Trauma.
Click here to schedule a session with Dr Dr Rosana Marzullo-Dove.
Important:
TherapyRoute does not provide medical advice. All content is for informational purposes and cannot replace consulting a healthcare professional. If you face an emergency, please contact a local emergency service. For immediate emotional support, consider contacting a local helpline.
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