According to the National Institute of Mental Health (NIMH), anxiety disorders affect 40 million Americans annually. Serving as an adaptive response to increase the likelihood of survival (i.e. fight or flight), the more we are exposed to anxiety producing situations the more efficient we become in triggering the response. The brain senses "danger" and makes a calculated but swift chemical dump to prepare the body (through an increase in respiratory rate, heart rate, and blood pressure) to run for or lives or fight to the death. Our brains may become sensitized to this response early in life through abuse or neglect or later in life through other traumatic situations. This response is certainly a benefit when being chased by a pit bull but can be a disadvantage when faced with work/school deadlines, family/relationship stress, or financial challenges. The more the response is triggered, the better we get at it. Neural pathways adapt in ways not too unlike a well traveled trail. Anxiety becomes the norm, and it may take great effort to take the "road less traveled." Depending on the source of the anxiety and the individual's unique biopsychosocial history, treatment may vary but often involves some form of mindfulness practice.
Mindfulness is the practice of being in the present moment. Removing oneself from influences of perceived stress and cognitive dysfunction and centering thoughts on the here and now. The most common forms of mindful practice include meditation and breathing exercises but anything that essentially takes you out of your head can be considered mindfulness. The more we practice it, the better we get. Remember that well worn trail? Practicing mindfulness, creates a new path, and the more we do it, the more worn and easier it becomes. Think of it like learning a musical instrument or practicing a sport. Really it's the same thing.
I learned one of my favorite mindfulness exercises when working as an environmental educator in Yosemite National Park. At the time, I didn't really know the term mindfulness, but my goal was the same–have my students be more aware of their surrounding environment. Here's the activity:
• Pick a comfortable spot (preferably outside)
• Take some time to write, draw, paint, or think the following (this is a great journal activity):
- 5 things you see
- 4 things you hear
- 3 things you smell
- 2 things you feel
- 1 thing you know (I chose to avoid taste for fear of my students eating weird stuff)
And that's it. It simply gets you to focus on what's right in front of you. And you might be surprised at what you notice that you hadn't before. Try to make a practice of doing this a few times a day, and you may find you start to get out of your head more easily each time.
