Understanding anxiety and anxiety relief
May 2025
by Vanessa LaFaso Stolarski, Contributing Columnist
Anxiety is a common response to repeat or chronic stress, but for many people, it can become an overwhelming problem that permeates daily life. Understanding the triggers of anxious thoughts and their physiological effects can be the first step in managing this common mental health challenge.
WHY IT HAPPENS
Believe it or not, anxiety is essential. Under appropriate circumstances, anxiety is our body’s natural alarm system designed to protect us from potential threats. When we perceive danger, our brain triggers a cascade of physiological responses known as the “fight-or-flight” reaction. This response evolved to help our ancestors survive immediate physical threats, but in our modern world, it can be activated by a wide range of stressors from work deadlines to social interaction.
While occasional anxiety is normal, past experiences, especially childhood trauma or neglect, can shape our nervous system to be more reactive to stress than the situation demands. Current life situations, such as financial pressures, relationship difficulties or health concerns, can trigger anxiety. However, it’s important to note that certain personality traits and genetic predispositions may make some individuals more susceptible to anxiety disorders. Chances are, if your mom was a nervous person while you were growing up, you are likely to model those same behavior patterns later on.
WHAT HAPPENS
Anxiety can significantly impact both mental and physical health. The constant activation of the stress response takes a toll on the body over time. Your body and brain do not know the difference between a car accident and a bad day at work. Your physiological events will be the same — increased heart rate, elevated blood pressure, rapid breathing, glucose spikes, redirected blood flow to vital organs and digestion delays all occur when our bodies sense “danger,” aka experience stress.
Physiologically, chronic stress keeps the body in a state of high alert. While this response is helpful in short-term danger situations, its prolonged or repeated activation can lead to a host of health problems, including cardiovascular disease, digestive distress and weakened immune function, including autoimmune disorders.
HOW TO MANAGE IT
Practice Deep Breathing: When anxiety strikes, focusing on your breath redirects the attention away from the brain’s activity and toward the body, inviting it into a parasympathetic nervous system state, or rest-and-digest. Place your hand on your belly and take slow, deep breaths feeling your hand rise and fall with each exhalation.
Use Grounding Techniques: If you’re prone to anxiety attacks, carry a meaningful object around with you such as a worry stone or other trinket. Play with it and notice all the sensations you feel in your hands. Again, directing attention away from the narratives of your brain and centering yourself on the present moment.
Shaking, Tapping, Rubbing: Wake the body up by shaking your arms, hands and/or legs. You might even try standing and shaking everything at once if the situation is appropriate. Tapping on your pulse points while repeating a calming mantra can also help your body regulate. Rub your arms and legs in a soothing motion to offer comfort to your body when you feel stressed.
Keep in mind that anxiety is often triggered by worrying about the future. Conversely, depression often arises from thinking too much about the past. Staying present helps mitigate all the stories your brain likes to tell you. Your brain needs to feel like it’s doing its primary job — keeping you alive. Breathe easy, focus on the here-and-now and try thanking your brain for being so helpful. Then tell it to take a break — because you’re doing just fine.
Vanessa LaFaso Stolarski is a certified nutrition counselor, weightlifting coach, life coach and stress-management specialist.
All health-related content and media provided by Cooperative Living or its website(s) is created and published for informational purposes only. It is not a substitute for professional medical advice and should not be relied on as health or personal advice. Always seek the guidance of your doctor or other qualified health professional with any questions you may have regarding your health or a medical condition.