Understanding Anxiety: A Simple Explanation
Anxiety is a natural response that originates in two parts of the brain, which often work together but sometimes get out of balance.
- The Ancient Brain (Limbic System): This part of your brain is designed to protect you. It drives what is known as the "Fight, Flight, or Freeze" response, helping you stay alert to danger. However, it sometimes reacts to situations as if they are life-threatening, even when they are not, creating feelings of anxiety.
- The Modern Brain (Prefrontal Cortex): This part of your brain is responsible for thinking, planning, and making decisions. When it is in control, it allows you to take a step back, assess a situation, and come up with a solution. This helps lower anxiety and brings a sense of calm.
What Needs to Happen?
When anxiety feels overwhelming, it is often because the Ancient Brain is in the driver’s seat. By recognizing this, you can practice techniques that allow the Modern Brain to step in, giving you a chance to "Pause and Plan" instead of reacting out of fear.
As the saying goes: "Fear/Anxiety is a wonderful servant but a terrible master." By putting the Modern Brain back in charge, you can make anxiety work for you, not against you.
Here is an updated version using COOLCAT as your acronym for managing anxiety or intense emotions:
COOLCAT Steps
C - Calm the Moment
Pause and stop whatever you are doing. This may be the hardest step, but it is essential to regain control.
O - Own Your Feelings
Acknowledge your current emotional state without identifying with it. For example, say, "Anxiety is here," instead of, "I am anxious."
O - Observe Physical Sensations
Notice any physical responses in your body, like a racing heart, tightness, or tingling sensations.
L - Let Go with Breath
Take deep, slow breaths, focusing on the strongest sensation. Exhale slowly, releasing tension more with each breath out.
C - Choose Your Response
Once you feel calmer, decide on a positive action or plan to move forward.
A - Affirm Your Control
Acknowledge how you managed the situation and affirm your confidence in controlling emotions in the future. Reflect briefly on any triggers.
T - Take Preventive Steps
Consider practical steps to help manage similar situations in the future, like a calming routine or reminders to use this tool when needed.
Using COOLCAT can help you stay centered and prepared, building resilience and self-assurance for handling challenging moments.
More options
Get a support person (friend, family, spouse). Someone with empathy and that has your respect and also your best interest at heart.
Mental health crisis line: 705 728 5044 or 1 800 893 8333
Professional counselling (MSW, Psychologist)
Podcasts: Spotify, Search Leendert van Zyl, Playlist: DRLVANZYL Anxiety