In this 34-minute video, I will teach you about all the symptoms of anxiety.
What they are, where they come from, and whether we should be bothered by them or not! In my experience, many people forget how natural many of these feelings, emotions and reactions are and the role we may (unknowingly) play in their occurrence and intensity. Even if you have read a lot about anxiety, I will encourage you to watch this video because it only takes one little nugget of new information to change yourself at a profoundly deep level.
Goal of video
Even if you have read a lot about anxiety, I will encourage you to watch this video because it only takes one little nugget of new information to change yourself at a profoundly deep level.
I found too, that because our little eight-year-old is so sneaky, it often (unconsciously) hides from us, data that we know, we know!
So, by being consciously reminded of the facts, allows us to increase our tenacity to doubt our old unconscious beliefs and self-sabotaging stories.
Everything I discuss in this video I genuinely believe to be true (even if only metaphorically) and I see these patterns repeatedly daily in my work as an anxiety therapist.
Remember, too, that people (usually) only come and see me (as a therapist or teacher) once they have exhausted mainstream medical advice, medication, dietary supplements and conventional wisdom.
Therefore, we are often mentally programmed with conventional views about our bodies, which might not actually be true!
Key messages
There is a very complex relationship between our mind, our body, our identity, our conditioning and our trapped trauma.
Emotions are the unconscious mind’s way of communicating with the body therefore we need to recalibrate emotions rather than avoid them!
Emotions are neither good nor bad – just our interpretation makes them so, like exhilaration and fear are the same, but with a different story held in mind.
Scary thoughts and amygdala trigger responses release fear chemicals like adrenaline and cortisol into your blood stream and this will cause the body to jump to a fear response – much like taking an amphetamine like speed.
Accept that once fear chemicals are in your blood stream your body will feel anxious but that is OK, they will wear off. You might say your body is having the appropriate feelings to the scary thoughts you were having.
Understanding Anxiety Symptoms as Natural Responses and Retraining for Calmness
Anxiety is often misunderstood as a malfunction of the mind or body, but it is fundamentally a natural and adaptive response designed to protect us. Symptoms of anxiety, such as increased heart rate, rapid breathing, muscle tension, and heightened alertness, are rooted in the body’s fight-or-flight response. This mechanism, governed by the brain, specifically the amygdala, evolved to help humans survive immediate threats. However, in modern life, these responses are often triggered inappropriately or excessively. The good news is that the brain and body are adaptable, and with the right techniques, they can be retrained to respond with greater calmness.
Anxiety Symptoms: Natural Responses Released in Error
The fight-or-flight response is an automatic physiological reaction to perceived danger. When the brain detects a potential threat, the amygdala, a key player in emotional processing, activates the sympathetic nervous system. This results in a surge of adrenaline, preparing the body to fight, flee, or freeze. Heart rate accelerates to pump more blood to the muscles, breathing quickens to increase oxygen intake, and digestion slows to conserve energy for immediate survival. While these reactions are life-saving in genuine emergencies, they can cause significant distress when triggered unnecessarily.
In individuals with anxiety, this system becomes overly sensitive, reacting to non-threatening situations as if they were life-or-death scenarios. For example, a person might experience a racing heart and sweaty palms before a work presentation, even though no physical danger exists. This misfiring is not a defect but rather the body’s attempt to be vigilant, erring on the side of caution to avoid potential harm.
The brain’s tendency to overgeneralise perceived threats often underlies chronic anxiety. Patterns from past experiences, such as a childhood fear of public speaking or a traumatic event, can prime the brain to react defensively in similar situations later. These responses, while intended to protect, become counterproductive when they interfere with daily life and well-being.
The Adaptable Brain and Body
One of the most encouraging aspects of modern neuroscience is the discovery of neuroplasticity—the brain’s ability to change and adapt throughout life. This means that the anxious brain can be retrained to respond differently to triggers, reducing the intensity and frequency of anxiety symptoms. The same adaptability applies to the body, which can learn to regulate its stress responses and return to a state of calm more quickly after activation.
Retraining involves creating new neural pathways and associations that counteract the automatic fear responses. This process takes time, but with consistent practice, the brain and body can “unlearn” maladaptive patterns and replace them with healthier ones.
Techniques for Retraining the Brain and Body
1. Mindfulness and Relaxation Practices
Mindfulness involves bringing awareness to the present moment without judgment. Practices such as meditation, deep breathing, and progressive muscle relaxation help calm the nervous system and reduce the hyperactivation of the amygdala. By regularly engaging in these techniques, the brain learns to associate triggers with relaxation instead of fear.
Deep breathing, for instance, activates the parasympathetic nervous system, often referred to as the “rest and digest” system, which counteracts the fight-or-flight response. Over time, these practices train the body to maintain a baseline calm state, even in potentially stressful situations.
2. Exposure Therapy
Exposure therapy is a method of gradually confronting feared situations or stimuli in a controlled environment. By repeatedly facing these triggers without experiencing the anticipated negative outcomes, the brain learns that they are not dangerous. This process helps rewire the brain’s associations, reducing anxiety over time.
3. Cognitive Behavioural Therapy (CBT)
CBT helps individuals identify and challenge the thought patterns that fuel anxiety. For example, someone who catastrophises social situations can learn to recognise and reframe these thoughts, creating a more balanced perspective. This cognitive restructuring influences how the brain reacts to perceived threats, gradually diminishing the anxiety response.
4. Physical Activity
Exercise is a powerful tool for retraining the body to manage stress. Physical activity reduces the levels of stress hormones like cortisol and increases endorphins, which promote feelings of well-being. It also provides a constructive outlet for pent-up energy, helping to regulate the body’s responses to stress.
5. Positive Associations and Reinforcement
Engaging in activities that evoke positive emotions, such as hobbies or spending time with loved ones, helps the brain form new, calming associations. This positive reinforcement encourages the brain to prioritise these states over fear-based responses.
The Benefits of Retraining for Calmness
As the brain and body adapt to these new patterns, individuals often experience profound changes. Physically, they may notice reduced tension, steadier breathing, and improved energy levels. Emotionally, they often feel more grounded, less reactive, and better equipped to handle stress.
Perhaps most importantly, retraining fosters a sense of control. Anxiety often feels overwhelming because it seems uncontrollable. By actively working to rewire the brain and body’s responses, individuals reclaim their agency, breaking free from the cycle of fear and avoidance.
Conclusion
Anxiety symptoms, though distressing, are not signs of dysfunction but rather natural survival responses misapplied to everyday situations. Understanding this can reduce the stigma and self-criticism often associated with anxiety. By leveraging the brain’s neuroplasticity and the body’s ability to regulate itself, it is possible to retrain these systems toward greater calmness and balance. Through mindfulness, therapy, exercise, and consistent practice, individuals can transform their relationship with anxiety, creating a life that feels safer, more stable, and more fulfilling.