The Importance of Building Effective Adaptive Stress Response to Better Cope with Anxiety
Stress is inevitable in everyone’s life. Ideally, we have an effective adaptive stress response for the anxiety provoked by the steady presence of stress. It can be a powerful bulwark to prevent anxiety from overwhelming us and eventually becoming a diagnosable disorder. Unfortunately, anyone can go through stages when their stress response is not working as it should.
An ineffective stress response puts us in a position in which we feel perpetually at risk. We’re unable to discern real from perceived threats and get stuck in a state of high alert. However, such a scenario can be addressed, managed, and resolved with some self-education and professional guidance.
Your Body’s Stress Response
When your body perceives a potential danger, it sets off an alarm designed to protect you. At the center of this response is a small structure in the brain called the amygdala. It signals responses like an increase in heart rate, a sharpening of one’s senses, and the release of stress hormones to keep the response going for as long as needed.
Such changes are ostensibly meant to help you deal with a threat. But what if the threat isn’t real? Too often, particularly in modern society, this is true — leaving us caught in a cycle that can have very detrimental impacts on our overall well-being. Let’s take a look at understanding and strengthening these processes to keep ourselves in a healthier state.
Elements of an Effective Adaptive Stress Response For Anxiety
Cognitive Reappraisal
If you find yourself defaulting to worst-case scenarios, you may need to reframe how you view stressful situations. Anxiety is a diligent liar, and it will bombard you with false perceptions — allegedly to protect you. Thus, you can talk back to this negative inner voice, demand proof for its claims, and replace the lies with balanced thought patterns. Journaling is a great practice for tracking triggers and anxious habits.
Mindfulness
A powerful way to discern the presence of unhealthy anxiety levels is mindfulness. When you can effectively root yourself in the present moment, you are far less susceptible to anxious spirals. You’re not ruminating on past events or exaggerating future possibilities. Rather, you’re focused on where you are and how that feels.
Physical Activity
We are built to move. We’re also meant to take active care of our bodies and minds. Therefore, you will benefit greatly from instituting and sticking to routines of exercise and self-care. Working up a sweat is a proven method for reducing stress. At the same time, you’ll want to take good care of your sleep patterns, eating habits, and learning techniques for stress management.
Social Support
Isolation is fertile ground for an ineffective adaptive stress response. Yes, it’s good to set aside a certain amount of solo time. However, it must be balanced with face-to-face socializing with those who offer support and solidarity.
How to Implement These Elements
Allocate time and energy toward recognizing the thoughts, situations, and people that increase anxiety in your life. This information opens the door for preventative measures to be taken.
Do not reflexively trust negative thoughts. Thoughts are sensations, not facts. Treat them as such.
Cultivate a regimen of relaxation techniques that work for you. Common examples are breathing exercises, meditation, and yoga, but the possibilities are endless. What works for one person is not necessarily the best choice for you.
Practice patience. Set realistic goals and be open to asking for help.
Most importantly, if your adaptive stress response is setting you up for chronic anxiety, talk to a mental health professional. The earlier you get started on this path, the quicker you will see results. Contact our office today to set up an appointment for anxiety counseling.