Dr. Anna M L Smith is a UK-based doctor who offers a holistic lifestyle and mind-body approach, caring for patients with chronic pain and medically unexplained symptoms. She is the founder of Health and Wellness GP in Oxfordshire.
I often ask my patients, “What do you understand by anxiety?” More often than not, they look at me blankly, unsure of how to articulate their feelings. This common response highlights a significant disconnect between emotional awareness and the experience of anxiety. Anxiety has been described as the physical manifestation of unexpressed emotions.
Anxiety: A dual-faceted condition
Anxiety is a mental health condition that encompasses both psychological and physiological aspects, making it essential to adopt a holistic, mind-body approach for understanding and managing it.
The psychological component
Psychologically, anxiety is characterized by excessive worry or fear about future events or situations. It often involves catastrophic thinking, where you anticipate the worst possible outcomes. This psychological aspect can be influenced by various factors, including past experiences, genetic predisposition, current life stressors, and lifestyle choices such as diet.
The physiological response
Physiologically, anxiety triggers a range of bodily responses known as the "fight-or-flight" reaction. The nervous system is on high alert. When faced with a perceived threat, the body releases stress hormones like cortisol and adrenaline. These hormones lead to increased heart rate, muscle tension, shallow breathing, and heightened alertness. They can also trigger headaches, bowel or bladder symptoms, or symptoms of fatigue, underscoring the intricate connection between mind and body.
The physical manifestations of unexpressed emotions
Anxiety manifests through various symptoms tied to unexpressed emotions. Our bodies react to emotional stress in three primary ways: fight, flight, and freeze. Each reaction corresponds to different feelings:
Fight: Anger, frustration, and rage
Flight: Fear, panic, and worry
Freeze: Hopelessness, depression, fatigue, and dissociation
These reactions can result in physical symptoms such as tight muscles, rapid heartbeat, shallow breathing, and gastrointestinal issues like constipation. The immune system can also become suppressed, making us more susceptible to common illnesses. Essentially, our bodies act out the emotional baggage we carry.
The cycle of catastrophic thoughts
Anxiety often fuels a cycle of catastrophic thoughts and ruminations. We feel it not just in our minds but also in our bodies. This interplay can create a relentless loop of anxiety that is challenging to break.
Identifying your emotional rucksack
To better understand anxiety, I encourage individuals to consider what they carry in their “emotional rucksack” daily. This rucksack can include:
Emotions from childhood stress or trauma
Difficulties in relationships
Ongoing health issues
Work-related stress
If we were to embark on a long journey, we would only carry what we truly need. Similarly, we must learn to lay down our emotional burdens and strive for a more balanced life. But how can we do this?
A mind-body approach to managing anxiety
Mindfulness and meditation
Practicing mindfulness and meditation techniques helps individuals become more aware of their thoughts and physical sensations. This awareness can aid in managing anxiety by allowing you to observe your thoughts without judgment and to calm the body’s stress response. Being mindful we are being in the present moment and not worrying about the future which is a manifestation of anxiety.
Relaxation techniques
Progressive muscle relaxation, deep breathing exercises, and guided imagery can help reduce the physical symptoms of anxiety, promoting relaxation and stress relief.
These techniques help you calm the nervous system and reduce symptoms of anxiety.
Exercise
Physical activity profoundly impacts both mind and body. Regular exercise releases endorphins, which are natural mood lifters, and helps reduce muscle tension associated with anxiety.
Nutrition
A healthy, balanced diet rich in fruits, vegetables, and fibre supports overall well-being and mental health by reducing neuroinflammation. Ideally eat the rainbow!
Avoid processed foods – anything that comes in a packet with more than 5 ingredients.
Sleep
Adequate and quality sleep is crucial for managing anxiety. Sleep disturbances can exacerbate anxiety symptoms, so adopting good sleep hygiene practices is essential.
You may want to consider CBT for insomnia with a professional such as myself or trying an online app such as sleepful.
Social support
Connecting with friends, family, or support groups provides emotional validation and a sense of belonging, which can alleviate feelings of isolation and anxiety. Find an activity you enjoy and join a local club to meet like-minded people.
Journaling
Consider writing down your emotions about your day rather than the story of your day. How did you feel when?
This can be a very helpful way of managing unexpressed emotions. Start with 5-10 minutes a day and destroy the writing afterwards, so you write what you really feel.
Professional help
A holistic approach to anxiety may involve therapy, such as working with a mind-body practitioner, who can help you explore the connection between your mental and physical health.
Conclusion
Understanding anxiety as a complex interplay of thoughts, emotions, and physical sensations is essential for effective management. By learning to recognize and process our emotional baggage and adopting a mind-body approach, we can lighten our rucksacks and cultivate a healthier, more balanced life. Seeking support from a mind-body practitioner can be a beneficial starting point on this journey.
Read more from Dr. Anna M L Smith
Dr. Anna M L Smith, Holistic Mind-Body Doctor
Dr. Anna M L Smith is a UK-based doctor who offers a holistic approach to healthcare, which reflects her understanding of the mind-body connection and how lifestyle factors affect our mental and physical well-being.
She is the founder of Health and Wellness GP in Oxfordshire.
Her mission: To enable people to make small daily changes to benefit their mental and physical health.
