ANXIETY & PANIC ATTACKS

Did you know you can actually control your anxiety and panic attacks in the matter of minutes?

I know, I know!! It sounds too good to be true right?. But believe me, it’s very possible and with some practice - you can become a pro and take back control of your anxiety.

But before you learn how to be a pro, It’s also important to understand why you have anxiety and panic attacks, so let me give you a run down of how and why anxiety and panic attacks occur.

Anxiety is a symptom of our FIGHT and FLIGHT response and stems from negative experiences and unresolved trauma in our life that made us feel unsafe and endangered which on some level threatened our survival. Be that a car accident, relationship breakdowns, being bullied at school or socially to just name a few.

While we have unresolved trauma and negative experiences, we now have to be on high alert just in case these experiences which made us feel unsafe happen again. We search for triggers that are a part of the original experience and store them in our subconscious - leaving us ready to identify them next time they come up. This enables us to be on high alert - we do all of this subconsciously - so we can now be ready to flight - run or fight - stand our ground if the same experience happens again.

As we wait and wait for these traumas to surface again. We keep searching for the triggers, in day to day life, holding onto the possibility that the original experience or trauma will reoccur and we will be in danger again. This leaves us feeling out of control or lacking control of our own life. It’s when we can’t control or avoid the triggers that anxieties become heightened, our natural state of being is threatened, and if bad enough - panic attacks occur.

Remember, anxiety exists only because the original trauma or experiences remain unresolved. This means that we have not been able to understand the experience in a way that answers the question: can I still be ME now given what has happened? If the answer is “no” or “I don’t know” then we don’t understand why the experience or trauma happened and we need to use our survival system in case it happens again. It’s not about reason, logic or probability, it’s about the possibility of it occurring again.

Obviously, the best way to manage anxiety is to search deep and be able to resolve traumas - get to the bottom of why you felt threatened in the first place and overcome these triggers so they no longer affect your day to day life. Learning how to trust yourself, identify triggers and respond to them in a manner that doesn’t send our survival system into overdrive is and always should be the priority. However, this is not the quick fix that I promised in the beginning of this blog.

By learning strategies that benefit our “thrival” response rather than our “survival” response - we can learn how to effectively manage our anxiety and overcome panic attacks quickly. Carolyn Farnan from Resolve Beyond Neurology suggests a great strategy: the 4-by-4 breath and can get us out of a full state of panic within minutes. It is recommended that this strategy is practiced when in a state of calm first so you are ready to execute like a pro when anxious or panicked.

The 4-by-4 breath

Step 1: Match your breathing by counting to 4 on the fingers of each hand

Practice this when you’re relaxed and not anxious. The purpose is to match your counting with your breathing. If the breathing is panicked and fast - then count fast, if it is slow and steady - then count slow and steady. We are not modifying our breath, just matching it.

Start by holding your hands in front of your face with palms facing towards you and fingers spread. Count off each finger by facing it towards your palm as you breathe in: 1-2-3-4. Then repeat with your other hand as you breathe out: 1-2-3-4. Try to watch your fingers moving with your breath - this allows you to take control of your focus by distracting you from the trigger. It is normal for your counts to be faster when you breathe in and slower as you breathe out. Get yourself into a comfortable rhythm and then you’re ready to move onto step 2.

Step 2: Introduce a hold for a count of 1 after an in-breath

Using your left hand, match your in-breath and count off each finger as per step 1, then before moving onto counting your out-breath - hold for a count of 1. Then continue to breathe out still matching your counts to breath. (Note: we are only holding after the in-breath and not the out-breath). Do this for 4 cycles of breath and once you have found your rhythm move onto step 3.

Step 3: Extend the breath-hold after an in-breath gradually for a count of 4

As per step 2, extend the hold for a count of 2 and repeat for 4 cycles. Then extend the hold for a count of 3 and repeat for 4 cycles. Finally hold for a count of 4 and repeat for 4 cycles. It's important to take your time and get into a rhythm before moving onto the next hold - this allows for a gradual reduction of anxiety and panic as you progress through each cycle. If it doesn't feel to be working, simply do more repeat cycles. The more you practice, the easier it becomes.

Step 4: Practice, Practice, Practice

It's super important to practice this when you are not anxious or panicked. If you are already in survival mode and trying it for the first time - your body will struggle to follow the steps as it has already prioritised the overwhelming feeling of anxiety. This will feel difficult at first, which is why we suggest practicing it when you are relaxed. Practice it over and over so by the time your next panic attack arises you’ll be a pro.

As mentioned before, the 4-by-4 breath is a great strategy to quickly shut down a panic attack or overwhelming feeling of anxiety. BUT if you’re ready to really step out of survival mode and begin thriving again, it's time to get in contact with Aaron. Book in a session TODAY to work through those unresolved traumas and get to the bottom of what is triggering your anxiety.

Original Content written by Carolyn Farnan and sourced from Resolve Beyond Neurology

Blog post designed and edited by Allie Michelle Aitken

In Clinic Kinesiology Session

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AUTONOMIC NERVOUS SYSTEM

In our last blog, we discussed the FIGHT or FLIGHT response and how it has evolved from the stone ages from ‘automatic survival’ to ‘constant survival’. But how does our FIGHT or FLIGHT response contribute to an unstable nervous system?

Our nervous system is an intricate network of pathways that lead all the way from the brain out to every part of our body. Extending from the top, stretching out to the very tips of our fingers and toes, the nervous system separates into two sections of its own - voluntary (The Somatic System) and involuntary (The Autonomic System or ANS) which is what we’re diving into today.

The Autonomic Nervous System

The ANS works on a subconscious level and regulates the body’s digestion, respiration and circulation systems without us having to think about it. It's involuntary - think about it, we don't have to remind ourselves to breathe in and out or tell our brain to pump blood throughout the body to keep us alive.

This is the beauty of the ANS - it's like an automated system working 24/7 in the background and makes sure we are functioning and running smoothly. The ANS is the autopilot of our nervous system and allows us, as the ‘pilots’ of our bodies, to relax and know that the plane is flying smoothly.

The ANS breaks down into two systems of its own - the sympathetic (fight or flight) and the parasympathetic (rest and digest). Both play important roles in survival and are in charge of our ability to stress and relax when necessary.

The Sympathetic Nervous System (SNS)

This is what we talk about when discussing our FIGHT or FLIGHT response. Whilst it sounds scary and is activated in stressful situations - FIGHT or FLIGHT has helped us to survive this long and is actually very beneficial to our ability to stay alive. However - FIGHT or FLIGHT has changed from the short term survival response to a threat and evolved into a chronic and ongoing state of survival. When the SNS is activated, your body suffers changes of:

• Increased heart rate

• Dilated pupils

• Restricted or rapid breathing

• Sensitised hearing

• Tension in your muscles

Whilst your nervous system finds these responses necessary for survival (and if you’re being chased by a bear or axe murderer they certainly are) - your SNS will activate these responses for threats whether real or perceived. This causes us to be stuck in a sustained mode of survival and consequently alters the involuntary systems that the ANS is in charge of leaving them running not so smoothly.

When the SNS is overwhelmed, our body prioritises feelings of anxiousness and stress over growth and repair.

The Parasympathetic Nervous System (PSNS)

Ahh now it's time to REST and DIGEST. This is when our PSNS system comes into play - this is the ‘slow down’ response, our state of relaxation. Your body responds to this system by:

• Slowing the heart rate and breathing

• Digestion and metabolising food: allowing your body to soak in the essential nutrients

• Process of elimination: removes waste and toxins from the body

• Stimulating salivation - helping with the breakdown and digestion of food

• Constricts pupils

• Producing tears: lacrimation of the eyes producing lubrication and protection to preserve eye tissues

The PSNS counteracts with the SNS to recalibrate the body back to a state of relaxation to promote growth and restoration.

A Harmonious Nervous System

Both the SNS and PSNS are vital to our survival should they be working in harmony. However, imbalances within the autonomic nervous system can manifest into long-term physical, emotional, psychological and mental problems. This can look like:

• High blood pressure

• Low back pain

• Digestive issues such as IBS

• Respiratory issues such as asthma

• Depression and anxiety

• Headaches

• Or for children: ADHD and behavioural disorders such as ODD

Don’t fret - an imbalanced nervous system is curable. If you feel as though your SNS is taking hold of your life and you’re unable to get into a state of relaxation try taking a few deep conscious breaths as a quick fix. By focusing on your breath - you are taking control of an automatic subconscious function and bringing it into your consciousness offering a direct line to the PSNS. Your PSNS is also heavily influenced by the vagus nerve and by learning to activate it, you can learn to bring yourself back to balance (stay tuned for the next blog for more on this).

Breath is one way to quickly navigate back into REST and DIGEST mode, however it does not resolve the issues of why you may be stuck in FIGHT or FLIGHT. If you want to really calm your nervous system - get in contact with Aaron to get to the bottom of why your SNS is stuck in overdrive and begin to UNLEASH YOUR GREATEST POTENTIAL.

Blog post written and designed by Allie Michelle Aitken

In Clinic Kinesiology Session

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The Emotional Response

Do you constantly feel like your emotions are the reason why things are going wrong in your life? Do you have “emotional issues” that are inhibiting you from living your greatest potential? How many times have you blamed your failed career, failed relationships or failed self development on your emotions?

Well I have a little secret for you. Your emotions are NOT the reason that you're stuck and feeling like you’re never able to move forward. Your emotions are not the cause, they are the response!!!!

The emotional response is an involuntary reaction to life. Whether it’s a feeling of sadness, anger, hopelessness, joy or excitement - these emotions are an automatic reflex to any situation at hand and when this reflex starts to negatively affect us they become symptoms. Your emotions are not the cause, they are the symptoms!!!!

So many of us want to run away from our emotions, we want to lock them away and act like they don’t exist, we try to ignore them, balance them out, control them. But by suppressing these emotions we are causing our internal environment to shift, and not in a good way. By suppressing them, we are failing to understand the underlying issue and reason for the response.

Suppressed emotions put our sense of wellbeing in a dangerous place and begin to pick at our sense of self, creating holes in our worthiness and making us feel as though we are never doing enough. These unresolved emotions cause a traumatic experience within your body and manifests itself into physical, emotional and mental symptoms. It puts strain on our survival system, which becomes accustomed to being in defence mode and believes we have to tread with caution into every situation.

All this because we ignored our emotions. All this because we believed our emotions were the issue. All this because we believed that our emotions were the CAUSE and not the RESPONSE.

It's time to start creating awareness around our emotions. It's time to start understanding that your emotions are a response to a build up of the unresolved. Start shifting your focus and asking yourself “why is this emotion coming up for me?”. By understanding the reasoning behind it, we can start to heal this reaction and begin to unleash your greatest potential.

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Are you ready to regain control over your "emotional response"? Click the link below to book a session and let Aaron help you get out of defence mode.

Original Content written by Carolyn Farnan and sourced from Resolve Beyond Neurology

Blog post designed and edited by Allie Michelle Aitken

In Clinic Kinesiology Session

Book Now