Understanding Your Nervous System: How Anxiety Affects Your Body & Mind

We all experience anxiety at some point, but some people don’t actually know that it actually serves an important purpose. At the core anxiety is the nervous system, which plays a crucial role in how you react to certain situations.

By understanding the nervous system’s role, functions, and the effects of anxiety, you can better manage your response to it (and maybe even prevent it in the future).

The Nervous System Explained

Anxiety is linked to early human development, as it helped our ancestors survive. Back in the day, feeling anxious would alert them to dangers like predators or other threats lurking nearby. Anxiety was hard-wired into their nervous systems to make them more cautious and prepared to react quickly.

Even though life has changed since then, our bodies are still wired the same way, and our nervous systems are still prepared at all times for these potential threats.

How Anxiety Triggers the Nervous System

The nervous system is like the body’s built-in alarm system, made up of the brain, spinal cord, and nerves. It gathers, processes, and sends messages to and from every corner of your body. Here’s what happens throughout your nervous system when anxiety hits:

1. Alarm Bells Ring

Your brain senses a threat, like an upcoming job interview or a looming deadline. It sends out a signal that it’s time to get ready.

2. Adrenaline Rush

This signal activates the sympathetic nervous system (SNS). It releases adrenaline, a hormone that prepares the body for ‘fight or flight mode’.

3. Heart Racing

Your heart starts to beat faster, pumping more blood to your muscles. This gets you ready to either run away or face the challenge.

4. Shortness of Breath

You might notice you’re breathing quicker. This helps your body get more oxygen, which is great for getting an extra boost of energy.

5. Tensed Muscles

Your muscles tense up, ready to spring into action.

6. Heightened Senses

Your senses become more sharp and alert. You might notice sounds or movements you usually wouldn’t pay attention to.

7. Digestive Changes

Your body temporarily slows down digestion because your nervous system is focusing on addressing the immediate anxiety rather than digesting that snack you had earlier.

8. Slowly Back to Normal

Once the threat passes or you’re able to overcome the feeling, your body will relax, and everything will start going back to normal.

The Impact of Chronic Anxiety on the Body and Mind

Chronic anxiety can have a profound impact on both physical and mental health. Some of the effects include:

• Increased risk of conditions like hypertension, heart disease, obesity, and diabetes. It can also weaken the immune system, making you more likely to get sick.
• Linked to depression and other mood disorders. It can impair cognitive functions, leading to difficulties with focus, memory, and decision-making.
• Disrupts normal digestive processes, leading to issues like irritable bowel syndrome (IBS), acid reflux, and other gastrointestinal disorders.

Managing Anxiety for a Healthier Nervous System

Understanding how anxiety affects the nervous system is the first step toward managing it effectively. Here are some strategies to promote a healthier response to anxiety:

1. Practice Mindfulness, Meditation & Relaxation Techniques

Techniques like meditation, guided breathwork, yoga and Tai Chi can help calm the mind and activate the parasympathetic nervous system, promoting relaxation. Breathing techniques can be especially beneficial as a tool that you can use at any time that anxiety strikes.

It’s also important to make time for general relaxation everyday. Whether it’s kicking back with a tasty snack and a good book, or binging a few episodes of your favourite reality show, make sure you let yourself get some quality time alone with yourself at least once a day.

2. Exercise Regularly

When you work out, your body releases powerful anti-anxiety chemicals, like endorphins and serotonin. Studies have linked regular exercise as a key tool in reducing depression and anxiety symptoms.

3. Prioritise Sleep

Quality sleep is essential for recovery and helps regulate anxiety responses. Aim for 7-9 hours of quality sleep each night.

4. Connect with Others

Loneliness and isolation only make anxiety worse. Building strong social bonds and a good a support system will help you feel less alone in your struggles and gives you people to reach out to when you feel like anxiety is overwhelming you.

5. Seek Professional Help

If you find yourself experiencing anxiety on a regular basis, it might be a good idea to talk to a GP who can get you in touch with a mental health professional who can help you seek diagnosis and treatment.

Conclusion

Understanding the nervous system and how anxiety affects both the body and mind is crucial for managing our health. By recognizing the signs of anxiety and implementing effective coping strategies, we can foster resilience and promote overall well-being. Remember, it’s not just about managing anxiety; it’s about nurturing a balanced and healthy nervous system for a happier life.