{"id":1760,"date":"2015-05-13T11:16:34","date_gmt":"2015-05-13T11:16:34","guid":{"rendered":"http:\/\/drdavidhamilton.com\/?p=1760"},"modified":"2021-07-26T09:19:25","modified_gmt":"2021-07-26T09:19:25","slug":"a-strategy-for-overcoming-worry-fear-or-anxiety","status":"publish","type":"post","link":"https:\/\/drdavidhamilton.com\/a-strategy-for-overcoming-worry-fear-or-anxiety\/","title":{"rendered":"A strategy for overcoming worry, fear or anxiety"},"content":{"rendered":"<div id=\"attachment_1122\" style=\"width: 310px\" class=\"wp-caption alignleft\"><img loading=\"lazy\" decoding=\"async\" aria-describedby=\"caption-attachment-1122\" class=\"wp-image-1122 size-medium lazyload\" data-src=\"https:\/\/drdavidhamilton.com\/wp-content\/uploads\/2021\/07\/IMG_4359-300x199.jpg\" alt=\"\" width=\"300\" height=\"199\" data-srcset=\"https:\/\/drdavidhamilton.com\/wp-content\/uploads\/2021\/07\/IMG_4359-300x199.jpg 300w, https:\/\/drdavidhamilton.com\/wp-content\/uploads\/2021\/07\/IMG_4359-1024x680.jpg 1024w, https:\/\/drdavidhamilton.com\/wp-content\/uploads\/2021\/07\/IMG_4359-768x510.jpg 768w, https:\/\/drdavidhamilton.com\/wp-content\/uploads\/2021\/07\/IMG_4359.jpg 1027w\" data-sizes=\"(max-width: 300px) 100vw, 300px\" src=\"data:image\/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==\" style=\"--smush-placeholder-width: 300px; --smush-placeholder-aspect-ratio: 300\/199;\" \/><noscript><img loading=\"lazy\" decoding=\"async\" aria-describedby=\"caption-attachment-1122\" class=\"wp-image-1122 size-medium\" src=\"https:\/\/drdavidhamilton.com\/wp-content\/uploads\/2021\/07\/IMG_4359-300x199.jpg\" alt=\"\" width=\"300\" height=\"199\" srcset=\"https:\/\/drdavidhamilton.com\/wp-content\/uploads\/2021\/07\/IMG_4359-300x199.jpg 300w, https:\/\/drdavidhamilton.com\/wp-content\/uploads\/2021\/07\/IMG_4359-1024x680.jpg 1024w, https:\/\/drdavidhamilton.com\/wp-content\/uploads\/2021\/07\/IMG_4359-768x510.jpg 768w, https:\/\/drdavidhamilton.com\/wp-content\/uploads\/2021\/07\/IMG_4359.jpg 1027w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/><\/noscript><p id=\"caption-attachment-1122\" class=\"wp-caption-text\">image: Dr David R Hamilton at ICDI conference<\/p><\/div>\n<p>Everybody has worries and fears. They can be useful because they can be warning signs of danger. They can also give us insights into the workings of our own minds. For some, understanding the source of a worry or fear helps them address a deeper issue causing it. But for most people, those repetitive bolts of worry, fear, or anxiety are nothing but a nuisance.<\/p>\n<p>New insights in neuroscience offer us hope, however, in being able to change our emotional states.<\/p>\n<p>During worry, fear or anxiety, brain resources tend to be flowing towards worry, fear and anxiety areas of the brain. Part of the fear architecture in the brain is the amygdala.<\/p>\n<p><em>It&#8217;s a habit&#8230;<\/em><\/p>\n<p>You might have noticed that the more we worry the more we seem to find to worry about. Worry, fear and anxiety are like habits for many people and so much so that eventually it only takes a small thing to set it off. Several years earlier, the same thing wouldn\u2019t have had as much of an effect, if at all, and you now wonder why it is that you seemed so much stronger, more resilient, when you were younger. It\u2019s partly because just like a muscle grows bigger and stronger through exercise, so worry, fear and anxiety brain areas grow too.<\/p>\n<p>Just as a muscle becomes more powerful, so worry, fear and anxiety seem to become more powerful, in that we become more sensitive to circumstances around us and even begin to lose confidence. The phenomenon is broadly known as neuroplasticity.<\/p>\n<p>This is where the hope lies though, because, a) neuroplasticity occurs in many regions of the brain, and b) it doesn\u2019t just refer to growth but to shrinkage through lack of use. Think of what happens to a muscle if you stop using it.<\/p>\n<p>The strategy I\u2019d like to share with you uses this insight. If you stop worrying so much, you tend to find less things to worry about. That\u2019s because you\u2019re not using the \u2018worry muscle\u2019 as much and so it shrinks, just as a muscle shrinks if you stop working it.<\/p>\n<p>Easier said than done! True! So the strategy involves bypassing the whole positive thinking thing. Instead we use simple techniques to divert resources away from the worry areas of the brain to areas associated with conscious control of our minds. It\u2019s kind of like not letting resources flow backwards but making them flow forwards instead. Through not \u2018feeding\u2019 the worry areas so much, just like a muscle weakens through lack of use, the same happens to worry regions of the brain.<\/p>\n<p>It takes a little bit of work, but it can be well worth it.<\/p>\n<p><em>The How-to&#8230;<\/em><\/p>\n<p>Here\u2019s what you do. Each time the worry, fear or anxiety surfaces, take a comfortable breath, focusing all of your attention on the act of breathing &#8211; the sound, the sensation in your nostrils, the movement of your tummy or chest. By doing this, you interrupt the flow of brain resources towards the worry areas and instead send resources towards the prefrontal cortex (the bit above your eyes). It\u2019s an area at the front of your brain that\u2019s associated with conscious control. This is because you are <em>consciously controlling<\/em> something; in this case, your breath. This prefrontal cortex, among other areas, is active when we focus our attention on our breath.<\/p>\n<p>It sounds easy on paper and initially the positive effect might only last a moment or two and you might find yourself having to do it 2, 3 or even 10 times in a row. This is where the work comes in. You almost need to be relentless, focusing on your breath every time the fearful thought or feeling arises. The technique is not for everyone as some might find it tiring and you might also doubt it could actually work.<\/p>\n<p>But it can bring powerful results if you keep it up for a few days. Within that time, as neuroplasticity occurs to build the prefrontal cortex while at the same time shrinking the amygdala, you might notice a little letting-up of your fearful thoughts and feelings. Keeping the practice up for a few weeks might produce lasting results.<\/p>\n<p>There is another fun way to do it. Instead of focusing on your breath when the fearful feeling arises, I have encouraged people to do a little victory dance \u2013 a silly, crazy set of made-up dance moves, choreographed by your good self. The key with victory dancing is to do it long enough until you smile (or laugh) \u2013 that might take 5 seconds or half a minute. That way, you\u2019re activating positive emotion centers of the brain instead of fear areas. The same thing occurs as before &#8211; you build positive emotion areas of the brain while shrinking the worry areas and this is because you\u2019re giving positive emotion areas a workout in instead of feeding worry areas.<\/p>\n<p>You can even add a little visualization or an affirmation while you do the breath thing or the victory dance thing. For the visualization you might imagine the worry area of the brain shrinking down. For the affirmation you might say a positive statement that reflects how you intend to feel.<\/p>\n<p>And if motivation to do it is a hurdle for you, a good thing to help keep you motivated is to remind yourself that you\u2019re simply choosing to work different muscles. We all know how muscles get stronger and weaker depending on how much we exercise them. Doing this and acknowledging that there are actual changes taking place in the brain can provide just the motivation you need.<\/p>\n<p>It is a vey useful strategy. It might not be for everyone and it\u2019s also not the answer to all of our worries, fears, and anxieties. But it certainly is a useful tool.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Everybody has worries and fears. They can be useful because they can be warning signs of danger. They can also give us insights into the workings of our own minds. For some, understanding the source of a worry or fear helps them address a deeper issue causing it. But for most people, those repetitive bolts&hellip;<\/p>\n","protected":false},"author":6,"featured_media":1122,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[39,13,56,87],"tags":[57,49,12,59],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v22.5 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>A strategy for overcoming worry, fear or anxiety - David R Hamilton PHD<\/title>\n<meta name=\"description\" content=\"Everybody has worries and fears. They can be useful because they can be warning signs of danger. 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