Outsmarting Anxiety
The human body is miraculous, but our brain is especially remarkable. Our consciousness is an incredible force, yet many of us are disconnected or distracted from paying any real attention to our mind. We have the ability to dream, to ponder, and to create imaginative new things! Without our ability to contemplate and consider options, human beings may not have been able to envision the incredible cities we currently dwell in, let alone follow a complex plan to actually build them! If we didn’t have the ability to reflect upon the past, it would be very difficult to learn from our mistakes. Pondering the past and dreaming about the future helps guide us in making new and better choices. Our imagination and our memory are amazing gifts, but there are times where these skills can cause us more harm than good.
More often than we may realize, our gifts of imagination and our thoughts of the past can distract us from being here, present in this moment. Sometimes our deliberations about potential outcomes for the future or replaying a painful moment from our past can actually upset or trouble us very deeply. Let’s use anxiety as an example of when our imagination can cause us to suffer. Anxiety is a natural response to any perceived threat. The part of the brain responsible for this process is called our amygdala. When this tiny-but-powerful cluster of neurons is triggered by a troublesome situation, it begins the biochemical process that enables our “fight or flight“ response. This very real, very palpable reaction keeps us safe by preparing our body to either fight the danger, or to flee if necessary. Our heart rate and breathing increase, pumping valuable oxygen toward our extremities (simultaneously pulling oxygen and blood away from the common-sense region of our brain) to give us the best physical opportunity to survive/escape a dangerous situation. This response is very effective and helped our ancestors avoid hungry predators and navigate venomous/poisonous creatures. Fast forward to the present moment, in today’s world, and it’s rather unlikely we’ll have to face down a snarling tiger or combat a hissing snake. So why do we continue to feel anxiety, if we are more safe and protected in our modern day society? Most of our stress stems from things we perceive as a threat. Our mind decides a situation is “not good” and then reacts as if we are staring a lion right in the face! Luckily, we can control our mind. At times it may feel impossible, but we can use our awareness, good judgment, and modernized skills (mindfulness) to reduce the panicky feelings we feel welling up at the mention of anything we perceive as a threat to our way of life.
More often than we may realize, our gifts of imagination and our thoughts of the past can distract us from being here, present in this moment. Sometimes our deliberations about potential outcomes for the future or replaying a painful moment from our past can actually upset or trouble us very deeply. Let’s use anxiety as an example of when our imagination can cause us to suffer. Anxiety is a natural response to any perceived threat. The part of the brain responsible for this process is called our amygdala. When this tiny-but-powerful cluster of neurons is triggered by a troublesome situation, it begins the biochemical process that enables our “fight or flight“ response. This very real, very palpable reaction keeps us safe by preparing our body to either fight the danger, or to flee if necessary. Our heart rate and breathing increase, pumping valuable oxygen toward our extremities (simultaneously pulling oxygen and blood away from the common-sense region of our brain) to give us the best physical opportunity to survive/escape a dangerous situation. This response is very effective and helped our ancestors avoid hungry predators and navigate venomous/poisonous creatures. Fast forward to the present moment, in today’s world, and it’s rather unlikely we’ll have to face down a snarling tiger or combat a hissing snake. So why do we continue to feel anxiety, if we are more safe and protected in our modern day society? Most of our stress stems from things we perceive as a threat. Our mind decides a situation is “not good” and then reacts as if we are staring a lion right in the face! Luckily, we can control our mind. At times it may feel impossible, but we can use our awareness, good judgment, and modernized skills (mindfulness) to reduce the panicky feelings we feel welling up at the mention of anything we perceive as a threat to our way of life.
Let us consider these scenarios where our imagination is more hindering than helpful:
“Yesterday’s meeting at work was horrible! I’m mortified when I think about how I messed up my presentation.”
“I’m running late for this very important event! Everyone is going to be so upset with me.”
“What if I don’t get this job? I won’t be able to pay my rent and will have to move back to my hometown and live with my parents.”
“She looked so angry with me yesterday! Is she going to breakup with me?”
Even I have these negative, future-or-past preoccupations:
"I haven't posted to Patreon today! My Patrons will think I'm lazy and that I don't care about my community and they'll unpledge and oh noooo my business will suffer."
“I’m running late for this very important event! Everyone is going to be so upset with me.”
“What if I don’t get this job? I won’t be able to pay my rent and will have to move back to my hometown and live with my parents.”
“She looked so angry with me yesterday! Is she going to breakup with me?”
Even I have these negative, future-or-past preoccupations:
"I haven't posted to Patreon today! My Patrons will think I'm lazy and that I don't care about my community and they'll unpledge and oh noooo my business will suffer."
When we look deeply into these thoughts, we notice that none of them are thoughts about an immediate problem. All of the worries and anxiety in these examples come from problems that already occurred in the past, or from ones that could potentially occur in the future. It’s important to be aware of what issues we are currently facing in our life, because our overstimulated and overcommitted brains can trick us into believing that simple problems, past regrets, or future predicaments are real danger in this moment now. Daily imaginary threats can stress us to the point of exhaustion. Life is complicated and requires a lot of problem solving, so it’s important to gauge if we are using our valuable energy on the moment we’re actually in now, or if we’re depleting it on focusing on a different time all together. If an issue seems relevant in this moment because we feel it in this moment, we can ask ourselves if we’re “time-traveling.“ Time-traveling is a term in mindfulness practice referring to any moment we are preoccupied with the past or the future — any moment we are not thinking in the present, here and now.
When we are stressed or anxious, doubtful or depressed, angry or indignant; we must ask ourselves, “why?” Are we being chased by a perceived danger or is there a real, immediate problem we need to fight or flee, now? Usually, when we check in with ourself, we discover that nothing is really wrong. We find ourselves physically safe, usually inside of a room indoors or around people that could help us in an actual crisis. We are not burning to death and we are not starving on a deserted island. We are not covered in painful tumors and we are not so morbidly obese that we cannot walk on our own. Our life is not in immediate danger. In fact, we may find that comparatively, we are actually quite comfortable. This is a great time to breathe mindfully, keeping our breath even and slow, as we acknowledge that our daily stress and seemingly unmovable obstacles are nothing but figments of our imagination.
When we are stressed or anxious, doubtful or depressed, angry or indignant; we must ask ourselves, “why?” Are we being chased by a perceived danger or is there a real, immediate problem we need to fight or flee, now? Usually, when we check in with ourself, we discover that nothing is really wrong. We find ourselves physically safe, usually inside of a room indoors or around people that could help us in an actual crisis. We are not burning to death and we are not starving on a deserted island. We are not covered in painful tumors and we are not so morbidly obese that we cannot walk on our own. Our life is not in immediate danger. In fact, we may find that comparatively, we are actually quite comfortable. This is a great time to breathe mindfully, keeping our breath even and slow, as we acknowledge that our daily stress and seemingly unmovable obstacles are nothing but figments of our imagination.
Let go of your imaginary danger.
You are safe. All is well.
You are safe. All is well.
If you're experiencing strong anxiety from stress in the present moment, scroll down for a quick meditation or check out this content on
shifting your emotional state or soothing overwhelming emotions
shifting your emotional state or soothing overwhelming emotions
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Deepen Your Understanding: With mindfulness, we can reduce our stress levels and increase our feelings of confidence, serenity, and joy. Check out this page to learn about increasing your stress tolerance, reducing stress with temperature changes, learn healing mantras to better cope with difficulties, and much more!
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Returning Our Attention to the Present
Even when things are chaotic, we can find joy in experiencing life as it is. We can accept uncertainty, admire mystery, and explore the unknown by staying grounded in our connection with the present moment. Our freedom from fear is fueled by our committed focus on staying connected to reality in each moment. When we think, act, and breathe in the present moment, we will be able to see what is nourishing and what is harmful to us.
“Today I gently and kindly resist the temptation to get carried away by thoughts, especially negative ones,
and I choose to return my attention to the present moment.” - Sah D’Simone
and I choose to return my attention to the present moment.” - Sah D’Simone
Knee-Hug Meditation for Anxiety
If we find ourselves swept up in anxiety or other uncomfortable feelings, we can comfort ourselves physically. One way to do this is with the knee-hug position. This position offers us comforting containment and helps us focus on our breathing so we can release from our negative feelings.
To begin, find a comfortable place to lie on the ground. I recommend using a yoga mat or blanket, and if you need extra support use a pillow or towel. This shouldn’t cause any physical discomfort.
Lay on your back. Inhale deeply, and bring your attention to your breathing as you take slow, even breaths. Bend your legs, slowly pulling them one at a time into your chest. Hold both knees to your chest, wrapping your arms around your legs. If it’s difficult to hug your knees to your chest, hold your legs behind your knees. Breathe in fresh and refreshing energy, and cultivate a sense of groundedness as you exhale. Enjoy this exercise for as long as you’re comfortable doing so.
Continue to breathe mindfully, circulating oxygen and clearing out any unease. Whenever you’re ready, gently release your knees and straighten your legs one at a time. Relax your entire body into the floor, and smile.
To begin, find a comfortable place to lie on the ground. I recommend using a yoga mat or blanket, and if you need extra support use a pillow or towel. This shouldn’t cause any physical discomfort.
Lay on your back. Inhale deeply, and bring your attention to your breathing as you take slow, even breaths. Bend your legs, slowly pulling them one at a time into your chest. Hold both knees to your chest, wrapping your arms around your legs. If it’s difficult to hug your knees to your chest, hold your legs behind your knees. Breathe in fresh and refreshing energy, and cultivate a sense of groundedness as you exhale. Enjoy this exercise for as long as you’re comfortable doing so.
Continue to breathe mindfully, circulating oxygen and clearing out any unease. Whenever you’re ready, gently release your knees and straighten your legs one at a time. Relax your entire body into the floor, and smile.
Three Phrases for Physical Discomfort
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If you discovered some tension in your body during the Knee Hug meditation, or if your mind still suffers from mental unrest, try breathing a little slower and more deeply than normal while reciting the following phrases. If the pain is unbearable in one area, try extending these loving phrases to all parts of your body to refocus on less painful areas.
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May my [body part] be free from discomfort. May I care about this discomfort. May I be present for this discomfort. |
