Say goodbye to stress! Anxiety A to Z: Secrets of the Brain, Paths to Healing

Do you ever get that strange feeling like butterflies in your stomach before going on stage at school or going to a sports competition? Maybe on the first day of a new job, or before a big exam, you get a little nervous, right? That's the first sign of "Anxiety" or " " in Sinhala . This is actually a normal thing most of the time, like a friend helping us prepare for a challenge.

But, sometimes this friend can be a little harsh. If the burden on your mind doesn't go away even after the challenge is over, if this feeling is unbearable and bothers you all day long, then it's not a good idea to just dismiss it as "just a little anxiety." So, let's talk about what this anxiety really is, how it affects our bodies and brains, what the difference is between normal anxiety and a serious condition, and how we can deal with it.

What is Anxiety? The Scientific Miracle That Happens Inside Our Bodies!

We've all felt "anxious" or nervous at some point in our lives. It's normal. Although these "anxious" feelings can be uncomfortable, they serve a very important purpose. They tell us, "Here, something important is going to happen to you, stay focused!" Sometimes our mind says, "I need to do this well," "This is important, get ready!" or, "Be careful!"

"Fight-or-Flight" Response: Our Superpower that prepares the body in seconds!

When we feel anxiety, our sympathetic nervous system, which is part of our body's autonomic nervous system , goes into overdrive. This is the well-known " fight -or-flight" response, also known as the "stress response."

At this time, the small adrenal glands located above our kidneys release the main hormones adrenaline (epinephrine) and cortisol .Two hormones are released into the blood.

• Adrenaline is like rocket fuel! It gives us instant energy, increases our heart rate , speeds up our breathing , dilates our eyes to let in more light, and pumps more blood to our muscles. All of this prepares us to either face the challenge or run away from it in an instant.
• Cortisol is a long-term stress hormone. It is responsible for maintaining energy (glucose) and controlling other body functions. However, if cortisol levels remain elevated, a variety of health problems can arise.

This "fight-or-flight" response is what causes anxiety, such as butterflies in the stomach, sweaty palms, trembling hands, dry mouth, hot face, rapid breathing, and rapid heartbeat. These are actually things our bodies do to protect us, like an airbag in a car.

These feelings help us do what we have to do. Even if you are "nervous", you can still go to the sports selection test, write the exam. You can see if the environment you are in is safe. Instead of being trapped by your fears, you can think about what the person you love needs and plan to help.

If you know that it's normal to feel anxious at times, you can focus on what you have to do instead of dwelling on those "anxious" thoughts. You don't have to do anything special to "get rid" of anxiety. Just take a deep breath and face the challenge. You'll find that the anxiety will naturally subside.

Practical tip: When you feel anxious, take slow, deep breaths. This activates your body's calming parasympathetic nervous system and slows down your sympathetic nervous system , which triggers your "fight-or-flight" response. Taking a few deep breaths like this will help you feel calmer.

When does anxiety become a problem? What is an Anxiety Disorder?

However, some people feel this anxiety very strongly. That is, to the point where they can't bear it. Even after the challenge is over, the weight on their mind doesn't go away. Even when there is no threat, the mind just keeps worrying. Fearful thoughts and worries take up more time and energy in their day. Some people even start avoiding things, places, and people that make them feel anxious. If you have symptoms like these, it could be an "Anxiety Disorder," which means it could be an anxiety-related illness.

An anxiety disorder is not just a feeling of worry. It is much more severe than normal anxiety, and it can have a significant impact on a person's daily life. It can be caused by the brain's functions we discussed earlier, such as overactivity of the amygdala , poor control by the prefrontal cortex (PFC) , or an imbalance in neurotransmitters such as serotonin and GABA .

How does an anxiety disorder affect our lives?

Someone with an anxiety disorder may experience things like:

• Avoidance: You may avoid going to school, going to sleepovers, asking a question in class, starting something new, or going somewhere alone because you are afraid.
• Sleep and eating disorders: You may not be able to sleep properly, or you may sleep more than you should, and you may feel like eating more than you should.
• Decreased happiness in life: Anxiety reduces the ability to do things you enjoy and be happy.
• Physical symptoms: Physical discomforts such as frequent stomach aches and headaches may occur (these are called stress-induced physical symptoms).
• Irrational fear: You can feel great fear even for things that are not actually dangerous.
• Constant worrying: "What will happen?" "What will happen if something goes wrong?" You keep thinking about bad things.
• Constantly needing reassurance: It's tempting to constantly ask others, "Is everything okay?" or "I'm not going to have any problems, am I?"
• Difficulty calming down: It is very difficult to calm down again when you are upset.

Things like this can make life very difficult.

The Brain Science Behind Anxiety: A Peek into Our Control Room

Anxiety is not just a feeling. As we mentioned earlier, it is the result of a complex interaction between different parts of our brain and chemicals (neurotransmitters). Let's look at that in a little more detail.

Key Players in the Brain and Anxiety

Amygdala: The guardian of fear

The amygdala is the part of our brain that is responsible for detecting fear. It is here that the signal to initiate the fight-or-flight response is given when we perceive danger. In anxiety disorders, this amygdala can become overly sensitive.

Hippocampus: Memory Bank

This area stores memories, especially scary experiences. So, if something scary happened in the past, these memories can trigger anxiety when the situation comes up again.

Prefrontal Cortex (PFC): The decision-making boss

This is the 'master of thinking, decision-making, and emotion control' in our brain. Normally, the PFC evaluates and, if necessary, controls the fear signal coming from the amygdala. When there is anxiety, the function of this PFC is impaired, and the 'danger signal' from the amygdala can become too strong.

Neurotransmitters: Chemical messengers in the brain

These are chemical messengers that carry messages between brain cells. Some of the main ones that contribute to anxiety are:

• Serotonin: Controls mood, sleep, and appetite. Low levels can cause anxiety.
• GABA: The main neurotransmitter that calms the brain. Low levels can increase anxiety.
• Norepinephrine: Related to the stress response and attention.

Changes in their functioning can contribute to anxiety disorders.

Some examples of anxiety from our lives

Let's now take a few examples from our own lives and understand this anxiety a little more.

1. Nimali's A/L exam: Nimali is a very bright child. She worked very hard to do her A/L. When the exam approached, she felt a little scared and "nervous". She couldn't sleep well at night. She felt like something was wrong with her stomach. But Nimali coped with it. She studied well, talked to her friends, and sometimes did some "breathing exercises". Although she was a little nervous on the day of the exam, she wrote the exam well. After the exam was over, that anxiety gradually disappeared. This is a good example of normal anxiety.
2. Kasun's Company Presentation: Kasun works in a big company. One day, he had to give a presentation to a big client. Kasun was not used to speaking in front of people. So he felt a little anxious. He had been feeling a little nervous for a few days. On the morning of the presentation, his stomach felt queasy and his palms were sweaty. But since Kasun was well prepared, he successfully delivered the presentation. When it was over, he felt a great sense of relief. This was also normal anxiety, appropriate for the occasion.
3. Shashi's Social Anxiety Disorder: Shashi is a university student. She has a huge fear of talking to new people, participating in group discussions, and going out. Even if someone is looking at her, she feels like she is doing something wrong, that people will judge her. Because of this fear, she skips lectures, doesn't make friends, and stays home. Although she wants to get out of this situation, the fear is too much for her to handle. In this case, her amygdala may be overactive in social situations, and the PFC may have difficulty controlling it. This could be a condition called an anxiety disorder. Shashi may need professional help.
4. Ravi's Frequent Fears (Generalized Anxiety Disorder - GAD): Ravi works in a bank. He is constantly afraid and "worried" about everything. About his job, about money, about his family, about his health, about the situation in the country... He thinks and fears about all of these things excessively. Because of this, he cannot sleep at night, and he is always tired and angry. He has a hard time controlling this fear. In GAD, imbalances in various neurotransmitter systems in the brain (e.g. serotonin, GABA) can be seen. This can also be a symptom of a condition called GAD.

As you can see from these examples, anxiety can affect us in different ways.

Treatment for Anxiety Disorders: Pathways to Soothe the Mind!

Don't panic if you find out you have an anxiety disorder. There are many effective treatments for this. One of the most important is Cognitive Behavioral Therapy (CBT) .

What is CBT? How does it work?

CBT is a type of talk therapy in which you talk to a therapist and try to understand the thoughts, feelings, and behaviors that cause your anxiety.

• Thought recognition: The therapist helps you identify the thoughts that come to mind when you have anxiety. (Example: "I'm going to fail this," "Everyone is laughing at me").
• Challenging thoughts: Next, we examine how rational these thoughts really are and whether there is evidence for them. That is, we use the PFC to analyze the "fear" signal coming from the amygdala.
• New ways of thinking and behaviors: Then, we help you replace those negative thoughts with more realistic, healthy thoughts, and change your anxiety-related behaviors.
• Gradual Exposure: An important part of CBT is that you gradually, with the help of a therapist, learn to face the things you fear. This gradually changes the "fear" memories stored in the hippocampus and gives the brain a new experience that says, "Oh, this is nothing to be afraid of."

CBT teaches you coping skills. You talk to your therapist, practice these skills in sessions, and then practice them in your daily life. Gradually, anxiety stops controlling your life, and you start controlling it.

If you feel like you have anxiety, what do you do?

Tell a trusted adult.

Tell your mom, dad, a teacher, or another adult you trust about your feelings. They can help you.

Seek medical advice.

See your doctor and talk about this. He or she can check your physical health (sometimes other health problems can also cause symptoms like anxiety) and, if necessary, refer you to a mental health professional.

See a mental health therapist.

A therapist can tell you exactly whether you have an anxiety disorder and what treatments are right for you. They can offer you treatments like CBT, and also give you advice on how to help your parents.

Things you can do to manage anxiety (Self-Care)

While receiving treatment, you can also do things like these to reduce anxiety:

The power of exercise

Exercise for at least 30 minutes a day. This releases endorphins, improves serotonin levels, and reduces stress.

Balanced diet and good sleep

Eat a balanced, nutritious diet. Reduce sugar and caffeine. Get 7-8 hours of good sleep a day. These are very important for the chemical balance of the brain.

Simple ways to reduce stress

You can try different things for this.

Mindfulness Meditation: The Art of Being Mindful

Mindfulness is about being aware of the present moment. This strengthens your PFC and helps you control emotions that come from the amygdala.

Deep breathing: the key to calm down

These activate the parasympathetic nervous system and calm the mind.

The value of good friendships

Spend time with people who support you, understand you, and help you bring out the best in yourself.

Imagine a life without anxiety.

Don't let anxiety control you, think about the things you can do and the places you can go, and use it as motivation.

Where can I get help in Sri Lanka?

Mental health services in Sri Lanka are slowly improving. So if we need help, there are several places we can go. First of all, government hospitals.There are now psychiatric clinics operating in many places. You can check with your local government hospital about this. In particular, the National Institute of Mental Health (NIMH) in Angoda is the main and most specialized hospital for this purpose.

In addition, there are good, qualified psychiatrists, psychologists, and counselors in the private sector . You can find information about these people online, or from people you know, such as your family doctor.

There are several helplines in Sri Lanka that you can call and get immediate advice in case of emergency. For example, the hotline number "1926" of the Sumitrayo Institute and the National Institute of Mental Health is well known for this. For current phone numbers and services, please refer to the websites of the relevant institutions or contact them directly. You can get the basic support you need by calling these numbers.

Additionally, there are several non-governmental organizations (NGOs) operating in Sri Lanka that work on mental health. Sometimes, you can also get counseling services and awareness programs from them.

Important: Before contacting any organization or individual, it is wise to do some research on their qualifications, experience, and credibility. Seek help from a place that is convenient, convenient, and trustworthy for you.

Finally... freedom of mind!

Anxiety is a part of our lives. Normal anxiety helps us face challenges and be careful. It is a natural response of our brain, nervous system, and hormonal system. But if it becomes uncontrollable and affects our daily lives, it can be an anxiety disorder due to an imbalance in the brain's functioning and chemicals.

Remember, you are not alone. There are many people who struggle with anxiety. Don't be ashamed or afraid to ask for help and seek treatment. With the right help and support, you too can understand the biological and psychological factors that cause anxiety, treat them properly, and live a happy, successful life. You too have the right to take the weight off your mind and breathe easy!

Take care of your mental health. If you or someone you know needs help, please seek professional help.