Presented by Mary Mulhall, MA/LLP
The Evolutionary Roots of Anxiety
Anxiety is a fundamental human experience, sculpted by evolution to ensure survival. It triggers the “fight or flight” response, preparing our ancestors to face or flee from dangers like predators or natural disasters. This mechanism was vital in a world where quick reactions meant the difference between life and death.
Evolutionary Purpose
Anxiety heightened alertness and readiness, giving early humans an edge in hostile environments. For example, consider a hunter-gatherer named Kael crossing a savanna. A distant shadow might be a lion. Anxiety spikes, sharpening his senses and priming his muscles to run or fight. If it’s just a bush, the false alarm costs little, but ignoring a real threat could be fatal. This “smoke detector principle” favored overreacting to ambiguous cues.
Another example is social anxiety, which used anxiety to make sure individuals participated in communal things that helped maintain tribal cohesion. Take Mira, a member of a prehistoric clan. She feels nervous about speaking during a communal meeting. This anxiety pushes her to prepare her words carefully, ensuring she doesn’t offend the group. Her caution preserves her social standing, critical for survival in a group-dependent society.
A third example involves environmental threats. Imagine Tor, who notices dark clouds gathering. Anxiety about a potential storm prompts him to lead his family to a cave before rain hits. His quick response, driven by worry, protects them from exposure. Anxiety, in these cases, acted as an internal alarm system, prioritizing survival.
Modern Context
Today, physical threats are rarer, but our brains still react as if we’re in the wild. A looming work deadline can feel like a predator, triggering the same anxiety response. For instance, Priya, a marketing manager, feels her stomach churn before a big presentation. Her anxiety mirrors Kael’s response to the shadow, but the “threat” is professional failure, not a lion. This evolutionary mismatch often makes anxiety feel overwhelming in modern settings.
The Autonomic Nervous System: How Your Body Responds to Stress
Your body’s autonomic nervous system controls things you don’t consciously think about, like your heartbeat or digestion. It has two key parts: the sympathetic nervous system (SNS), which acts like an alarm to prepare you for action, and the parasympathetic nervous system (PNS), which helps you calm down and recover. Here’s a clear look at how they work, with examples anyone can relate to.
The Sympathetic Nervous System: Your Body’s Alarm System
The SNS kicks in when you’re stressed or sense danger, triggering a “fight or flight” response. It releases chemicals that get your body ready to act fast, whether you’re facing a real threat or just feeling nervous.
How It Works
- Adrenaline (Epinephrine): This hormone, made in the adrenal glands, speeds up your heart, opens your airways for better breathing, and sends blood to your muscles so you can move quickly. It also breaks down stored energy in your liver for a quick boost and makes you sweat to stay cool.
- Noradrenaline (Norepinephrine): This chemical, released by nerves, sharpens your focus, helping you zero in on what matters—like a loud noise or a tight deadline. It raises blood pressure by tightening blood vessels and makes your senses more alert, so you notice key details.
- Cortisol: This stress hormone, also from the adrenal glands, provides long-lasting energy by creating glucose (sugar) and breaking down fats and proteins. It puts non-urgent tasks, like digestion, on hold to focus on the challenge but can make you feel anxious or foggy if it stays high too long.
Examples in Action
1. Jake, the Firefighter: When the fire alarm rings, Jake’s SNS takes over. Adrenaline makes his heart race and muscles tense, ready to dash to the truck. Noradrenaline tunes out distractions, locking his attention on the emergency call. Cortisol gives him the energy to carry heavy gear up stairs. Afterward, he feels jittery as his body takes time to settle.
2. Ayesha, the Student: Taking a tough math test, Ayesha’s SNS fires up. Adrenaline makes her heart pound and palms sweat, as if she’s escaping danger. Noradrenaline keeps her focused on the test questions, but it can make her feel stuck on one problem. Cortisol keeps her alert, though too much stress might make her blank out. After the test, she’s exhausted.
Why It Matters
The SNS is great for handling emergencies, but if it’s active too long, it can leave you feeling restless, tired, or unfocused. That’s where the PNS comes in:
The Parasympathetic Nervous System: Your Body’s Calming System
The PNS is like a reset button, helping your body relax and recover after stress. Known as the “rest and digest” system, it slows things down and gets your body back to normal.
How It Works
- Acetylcholine: This chemical, released by PNS nerves, calms your body. It slows your heart, relaxes your muscles, and boosts digestion by increasing saliva and stomach activity. It also shrinks your pupils, which can feel soothing.
- Vagus Nerve: This major nerve connects your brain to your heart, lungs, and gut. It lowers your heart rate, eases breathing, and reduces stress hormones like cortisol. It also helps digestion and fights inflammation caused by stress.
- Other Nerves: Some nerves in your head control things like salivation or swallowing, while others in your lower spine handle digestion and other functions paused during stress.
How It Balances the SNS
The PNS works with the SNS to keep your body stable. For example, if your blood pressure spikes from stress, sensors in your arteries signal the PNS to slow your heart. A strong vagus nerve (called high vagal tone) helps you bounce back from stress faster.
Examples in Action
1. Jake, the Firefighter: After a fire call, Jake sits quietly with a coffee. Acetylcholine slows his heart from 120 to 70 beats per minute and relaxes his tense shoulders. The vagus nerve lowers cortisol, easing his stress, and restarts digestion, making him hungry. His breathing slows, and he feels calm again.
2. Ayesha, the Student: After her exam, Ayesha takes deep breaths in the hallway. Acetylcholine calms her racing heart and sweaty hands. The vagus nerve cuts cortisol, reducing her anxiety, and restarts digestion, so she feels hungry. Her tension melts, and she’s ready to hang out with friends.
Why This Matters and How to Use It
The SNS and PNS work together to handle life’s ups and downs. Too much SNS activity can lead to problems like high blood pressure or anxiety, but boosting your PNS can help you stay balanced. To strengthen vagus nerve activity and improve heart rate variability (HRV), you can incorporate the following exercises and practices, which stimulate the vagus nerve and promote parasympathetic nervous system activity:
- Laughter and Social Connection
• How: Watch a funny movie, laugh with friends, or engage in positive social interactions. Deep, Slow Breathing (Diaphragmatic Breathing)
• Why: Laughter and social bonding activate the vagus nerve, boosting mood and HRV.
• Frequency: As often as possible. - Cold Exposure
• How: End showers with 30-60 seconds of cold water, splash cold water on your face, or hold an ice pack on your face (dive reflex).
• Why: Cold stimulates the vagus nerve, triggering a parasympathetic response.
• Frequency: Daily or a few times per week. - Singing, Humming, or Chanting
• How: Sing loudly, hum a tune, or chant (e.g., “Om” in yoga).
• Why: These activities vibrate the vocal cords, which are connected to the vagus nerve, stimulating its activity.
• Frequency: A few minutes daily or as desired. - Yoga
• How: Practice gentle yoga poses like child’s pose, cat-cow, or restorative yoga, combined with slow breathing.
• Why: Yoga activates the parasympathetic system and vagus nerve through movement and breathwork.
• Frequency: 20-60 minutes, 2-3 times per week. - Meditation (Mindfulness or Loving-Kindness)
• How: Sit quietly, focus on your breath, or practice loving-kindness meditation (sending positive thoughts to yourself and others).
• Why: Meditation reduces stress and enhances vagal tone by promoting relaxation.
• Frequency: 10-20 minutes daily. - Aerobic Exercise
• How: Engage in moderate aerobic activities like brisk walking, jogging, cycling, or swimming.
• Why: Regular cardio improves HRV and vagal tone by strengthening cardiovascular health and autonomic balance.
• Frequency: 30 minutes, 3-5 times per week.
Tips for Success
• Consistency: Regular practice of these exercises yields better results for vagal tone and HRV.
• Combine Methods: Pair breathing with yoga or meditation for enhanced effects.
• Monitor Progress: Use a wearable device (e.g., smartwatch) to track HRV and observe improvements over time.
• Consult a Professional: If you have health conditions (e.g., heart issues), consult a doctor before starting new exercises.
Harnessing Anxiety’s Energy
Anxiety’s energy, while uncomfortable, can be a powerful motivator. By reframing it as a signal to act, individuals can use it to achieve goals or distract from distress. Below are strategies with real-world examples.
Using Anxiety to Get Things Done
Anxiety often highlights what matters—a deadline, a performance, or a personal challenge. Channeling it involves turning nervous energy into focused action.
1. Sarah, a graphic designer, feels anxious about a client pitch. Instead of ruminating, she uses her adrenaline to refine her slides, practice her delivery, and anticipate questions. Her anxiety-driven focus results in a polished presentation that wins the client’s approval.
2. Liam, a college student, panics about an upcoming essay. His racing heart signals urgency, so he sets a timer for 20 minutes and outlines his argument. The small win reduces his anxiety, and he completes the essay with newfound confidence.
3. Fatima, a nurse, feels nervous before a busy shift. She channels her energy into organizing her supplies and reviewing patient charts. Her preparation, fueled by anxiety, helps her manage the day’s chaos efficiently.
Strategy: Break tasks into small steps. For example, if anxiety about a work project feels paralyzing, start by drafting one email or jotting down ideas. Completing these steps harnesses anxiety’s urgency and builds momentum.
Distracting from Unpleasant Feelings
When anxiety stems from uncontrollable situations, engaging activities can redirect energy and reduce distress.
1. Mark awaits news about a job interview. To cope, he starts gardening, digging soil and planting flowers. The physical effort burns off adrenaline, and focusing on the task distracts him from worry. By the time he gets the job offer, his garden is thriving.
2. Elena feels anxious about a medical test result. She bakes a complex recipe—sourdough bread—requiring focus on measurements and kneading. The process absorbs her attention, and the smell of fresh bread lifts her mood, easing her wait.
3. Carlos, nervous about a family conflict, joins a community soccer game. The fast-paced play channels his restless energy, and camaraderie with teammates shifts his focus from anxiety to connection.
Strategy: Choose activities that engage both mind and body, like exercise, cooking, or crafts. These burn off adrenaline and occupy the mind, reducing anxiety’s grip.
Practical Tips
1. Reframe Anxiety: See it as excitement. Before a speech, Juan tells himself, “I’m pumped to share my ideas,” turning nerves into enthusiasm.
2. Move Your Body: A 15-minute jog, like Mia’s daily run, uses adrenaline and triggers PNS calm via endorphins.
3. Set a Timer: Work for 10 minutes, as Priya does with emails, to kickstart action without overwhelm.
4. Mindfulness: Deep breathing, like Ravi’s 4-7-8 technique, activates the PNS, grounding the body.
5. Creative Outlets: Painting, as Sarah does, channels anxious energy into something tangible and rewarding.
Living with Anxiety
Anxiety, shaped by evolution, is a survival tool. Its biology, driven by the SNS, PNS, and chemicals like adrenaline, noradrenaline, cortisol, and acetylcholine, prepares us for challenges. By channeling its energy, we can turn anxiety into a force for productivity and resilience. We have been able to study the beginnings of anxiety to see how and why it needed to be so powerful. With this knowledge we have also been able to modify our body’s responses to today’s situations and threats so that we can keep the necessary elements of anxiety and remove the reactions that can be harmful to us. It is important to understand that there is nothing to be ashamed of about being anxious or not being able to control it on your own. Ask for help if you feel you need it or think you could benefit from a trained professional. They are eager to help!