Learn practical ways to stop overthinking, manage stress, and cure panic attacks using mindfulness and the powerful cold water vasovagal response.
Anxiety: Stop Overthinking, Stress & Panic Attacks
Anxiety is the most common problem in the entire mental health field. First, let us see what the symptoms of anxiety are. After that, we will see what the cause of anxiety is and why it happens. And then we will explore how to cure it.
Recognizing the Symptoms
In symptoms, first of all, there is a lot of thinking. No matter how much we think, the thoughts keep coming, and we keep getting worried. After that, it feels like it is over, and now there is nothing left in life. It feels like we can't concentrate on anything. We are not able to do anything; we go blank. We are unable to concentrate on anything or understand anything. We are unable to work and are irritated. We are always on alert and in fear.
We avoid things; I don’t want to go here, I don’t want to do this, I don’t want to do that. We procrastinate, and we delay. We will do it tomorrow. Leave it. Who will do it today? We start asking again and again, asking elders, asking seniors, asking brothers, if I am doing right, if I am thinking right, and if I should do this or not. This is the problem of reassurance. And then I turn away from everyone. I don’t like meeting people. I avoid them, which leads to social withdrawal.
Sleep and Physical Problems
Additionally, there are sleep problems. We don’t get sleep, or if we do, then sleep breaks in the middle, then the condition gets worse, and we keep waking up for hours at night. When we wake up in the morning, we feel very tired. And we keep getting sleep during the day.
Apart from this, there are physical symptoms like the heartbeat getting fast, getting nervous suddenly, getting a high pulse rate, increasing blood pressure, getting constipation, getting cold hands and feet, feeling like urinating again and again, and dry mouth.
Why Does Anxiety Happen?
Now see, our human body is a very solid, excellent computer. The combination of the brain and body is amazing. Many times, there are problems in our lives, in everyone’s lives. Among those problems, there are very few today, but in earlier times, there were many. Such problems felt like a matter of life or death. For example, an animal is coming towards me, and if it attacks me, I will die.
As soon as this impending death feels like I will have to wash my hands with my life, our body suddenly gives full support, releases some chemicals, and our body comes into fight or flight mode. So much strength comes in the hands and feet that we can face that situation, we can run away from it, or we can fight it. Because if we don’t do it, we will die. If we don’t do it, then the body gets ready to do anything to avoid death, and the brain helps it. It does this through many changes, like increased blood pressure, heart rate, and muscle tension, all of which help it.
Modern Threats vs Primal Reactions
But just think in today’s world, where does such a thing of life come from, that life is going to die? How many times has an animal attacked you? How many times has someone put a gun to your wrist? How many times has it happened that you are in a fight situation, and then it feels like you are going to die? This does not happen very often in today’s life.
There are some other threats in today’s life. Those include social threats, the threat of insult, the threat of losing a person, the threat of losing a relationship, or the fear of money, the fear of poverty. In all these situations, the brain works the same old way, thinking that life is in danger and that you need to save yourself, and it triggers all kinds of changes in your body. The strength in our hands and legs comes again.
But what is the use of this strength? We don’t need it. We need to think calmly and overcome that situation. We need to give an exam or an interview, or the principal has called us, or there were problems in the relationship, or there was a big financial loss. Where is the danger of life in all these things? Whom do we have to fight? Where do we have to run? But who understands the brain? Due to this deception, the brain becomes delusional and gives a reaction, which is anxiety.
How Do We Cure Anxiety?
How do we get rid of this anxiety? Anxiety attacks us in three main ways. There are problems with our brain, there are problems with our body, and the third is the problem of emotions. Anxiety itself is an emotion.
Retraining the Brain
So, what is the problem with the brain? We become delusional. This problem is not a matter of life or death. We don’t need to be on alert; we don’t need these changes in our bodies. We need to get rid of this deception, which the brain starts thinking, and we need to get rid of it.
There is a small way: we don’t need to respond to the thoughts; we don’t need to react to them. We don’t need to say anything, let it happen. We need to see it as it is. Like, we have a drone keeping an eye on us. As the drone watches us, we need to see ourselves from a distance so we can recognise this is the situation and how we are reacting. Stop giving reactions. As soon as you stop giving reactions, no matter how many thoughts come, we don’t need to react. This is very beneficial.
The second is mindfulness. This is a technique which we need to learn. In this, we learn to situate ourselves in the present. We stop ourselves from thinking about the past and future. It is possible to do this. With this, we can train the brain and take the brain away from anxiety.
Relaxing the Body
How do we deal with the body? We need to relax the body. All the changes that happen, through meditation, through relaxation, we can reduce them all. This is possible. Plus, one more thing, the energy that accumulates in our body, we can stop it. We can take it out every day. Through any exercise, running, going to the gym, any exercise can do this.
Controlling Emotions
The third is controlling emotions. To control emotions, we need to do a very special technique involving some nerves. If we stimulate those nerves, all the bodily changes that occur due to stress, anxiety, or fight-or-flight will come down instantly.
And that is, if we dip our face in cold water—not like we do in swimming—it is called a vasovagal response. In that, all emotions and physical reactions are dampened and over in an instant. Suddenly, as soon as you dip your face and then take it out, it feels very good. These are some ways by which we can deal with anxiety.
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