#StressManagement

The Anxiety Contagion

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THIS ARTICLE ENTITLED, “THE ANXIETY CONTAGION” IS BY DR. SHANNI DOVER

Hello again, dear Reader. I’m back after a brief hiatus. This week I will discuss what I call the anxiety contagion. I will be asking the question, is anxiety contagious? We typically think of contagion as pertaining to physical disease. In our current state of affairs, as we attempt to adjust our lives, I find that people vary widely in their responses to our brave new world.

Generally not being one to panic, I have often stifled my emotions and focused on the logical. However, I now find that I am feeling the effects of the fear of others. Those others I speak of range from friends, to family, to mere acquaintances. The magnitude of these negative thoughts, feelings and comments in a highly concentrated form can have a profound impact on the way we view our lives.

Is Anxiety Contagious?

To address this question, let’s review some of the literature on this topic than can perhaps shed some light on this phenomena. In fact, research indicates that some are actually more prone to anxiety than others. In the face of stress, some individuals do remain more calm. Let’s take a closer look.

The Anxiety Contagion:

According to research recently published (May 2020) in the Journal of Neuroscience, anxiety can become a trait. Some individuals will immediately and habitually respond with fear rather than remain calm in a stressful situation. This is felt to be due to serotonin transporters in the brain’s Amygdala.

As discussed previously in these writings, the Amygdala helps us process our emotions. Serotonin provides a euphoric feeling when released into the bloodstream. However, in the face of relentless stress our systems can become depleted, leaving us with serotonin levels that are much lower than normal. The result is an individual who is less equipped to deal with stress.

So we can understand that some experience more anxiety than others. But can the anxiety of others be ‘transferred’, in a sense, an anxiety contagion? Some believe this is the case.

Following the notion that some can infect others with their anxiety, researchers have posited that “mirror neurons” play a large role in our soaking up the negative energy that may surround us. Mirror neurons are specialized brain cells that fire not only if we are personally involved in a stressful situation, but also if we are witness to stress. Further, the more empathetic you are the more susceptible you may be.

Other researchers have looked at “communicable” stress and attempted to quantify this notion by measuring cortisol levels. Data analysis revealed higher levels of cortisol in those reporting emotional exhaustion and a high density of stressors.

It is easy to see why an anxiety contagion could leave individuals dealing with a lot of free floating anxiety. Combine that with the presence of a real threat to our safety and livelihoods, as with COVID-19; even those who normally have cool heads can be subject to anxiety contagion. So, what do we do?

The Anxiety Contagion: Coping

As researchers have indicated, fears can be transferred to others. When enough individuals feel these fears, an anxiety contagion can develop in which free floating anxieties can invade one’s peace of mind.

Certainly scrolling through social media feeds and hearing rumors from our family or friends can increase our anxiety, but not reading could also be an error. We all have different emotional thresholds. As there are many relaxation, meditation and mindful approaches to self soothing, the onus is on us to search out and test what will work best for us. Here are a few options to consider.

Immerse Yourself in Activity:

Staying busy and productive is so important! Here are a few activities you might consider. First, active and passive activities can be used together. It’s up to the individual to tailor these activities to meet their unique needs. Here are a few ‘passive’ activities, in that these do not require excessive physical activity:

‘Passive’ Activities:
1.) Read a book
2.) Write an email, letter or card
3.) Watch a movie in bed
4.) Take brief naps
5.) Listen to music
6.) Take a luxurious bath
7.) Enjoy nature, watch a sun rise or set
8.) Sit under a shade tree and watch the clouds
9.) Listen to the wind blow or the birds singing

‘Operative’ Activities:
1.) Play with a pet
2.) Blow bubbles
3.) Sing a song or whistle a tune
4.) Play an instrument
5.) Begin something: clean a closet, plant a garden, start a hobby such as arts, crafts and creative writing, which can be daunting but worth a try. I recommend a small notebook in which you can jot down ideas or feelings you may have about any topic you choose
6.) Finish something: home projects, writing projects, or even a degree
7.) Take a walk in nature and take pleasure in quiet times
8.) Reach out for support, to friends and family via phone, text, email, social media
9.) Physical exercise: The level of one’s physical activity can have a direct impact upon mood and peace of mind. Again, physical activity must be tailored to meet your unique physicality and not a cookie cutter approach to fitness.

Get In Touch With Your Spirituality:

I believe that anytime is a good time to find your spiritual core, but especially during these times of increasing uncertainty. I feel that spiritual endeavors grow our hearts. Making me-time can be tough. Here are a few things to consider:

1.) Meditation: Many types of meditation exist for your perusal. I would suggest that some study is warranted as we are all unique. Typically the easiest types of meditation do not require concentration, and can be vocal or silent.
2.) Relaxation techniques: As with meditation, there are many types of relaxation techniques available. Some focus upon visualization while others focus on the relaxation of each body part. Do what is easiest for you.
3.) Yoga: I present this as separate from meditation techniques, relaxation techniques and physical exercise as I feel it provides another avenue by which doorways to peace can be opened. Begin slowly with basic stretching yoga postures, and don’t overdo…I advise gentle, slow stretching.
4.) Breathe: This is something I remind myself to do almost every day. When we feel anxious, oftentimes we tend to hold our breath or to breathe shallowly. I’ve previously mentioned the 4/7/9 technique as soothing. You simply breathe in through you’re nose to a count of 4, hold that breath to a count of 7, then exhale through the mouth to a count of 9. To four repetitions. I do this daily! It helps me immensely.
5.) Reflect on the positives: make a list of these and add to it daily; find the gratitude within.
6.) Have a good laugh! We discussed the importance of smiling on a biological level. We take that up a notch when we laugh; as endorphins are released into our bloodstreams we feel good.

Conclusions:

The anxiety contagion is a very real phenomena that can occur when nervous energy is transferred to others. This anxiety merges with our own fears, and we often don’t even think of untangling these feelings. Luckily, we do not have to take a cognitive approach and look rationally at our fears. Remedies exist for anxiety as outlined above. However, we must always search and choose the simplest, easiest path to relaxation as individuals.

It is good to be back at DWW writing again. We all need some down time, especially during times of intense stress. As always, please feel free to leave comments and/or questions at the end of this article to ‘join the discussion’. I typically post by 3 pm on Sundays, but I check throughout the week to look for your thoughts. Until next week, Dear Reader, please stay safe and healthy!

 

THIS ARTICLE ENTITLED, “THE ANXIETY CONTAGION” IS BY DR. SHANNI DOVER

The Panic Mode

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THIS ARTICLE ENTITLED, ‘THE PANIC MODE’ IS BY DR. SHANNI DOVER

 

 

Hello again, Dear Reader. This week’s topic of discussion is the panic mode. With today’s uncertainties, many of us can relate to and understand the feeling of being in panic mode. Let’s look a bit closer at this state of being.

 

The Panic Mode:

The panic mode is an intensification of our fears that inherently encompasses a variety of physical and emotional consequences. Reaching the panic mode typically occurs in stages, although these stages are sometimes difficult to discern. Often we are not cognizant of our bodies reactions to stress until we reach the panic mode. In fact, many will only experience the heightened sense of awareness of the panic mode. Simply put, we may find ourselves in full blown panic mode before we realize how it came to be.

 

I have written previously in these articles about Albert Ellis and his Rational Emotive Therapy (RET). Ellis purports that there is always a thought that precedes our emotions. When we can identify a thought trail, we can exert more control over our thoughts and feelings. Thus, we may avoid reaching the panic mode.

 

 

 

Panic Mode and Its Genesis:

When I write about the panic mode, I do so from my experience as adjunct faculty teaching Educational Psychology at two universities. However, I also write from my personal experience as one who has survived situations in which full blown panic mode was present. Let’s delve deeper.

When our nervous systems are confronted with stress, our brains accommodate to withstand the stress. When the stressors are intense, meaning acute, severe and traumatic, our bodies release Cortisol into the bloodstream in order to manage the trauma. As the panic mode ensues, heart rate and blood pressure begin to rise (fight or flight). The depletion of Cortisol leaves us more vulnerable to future stresses.

This depletion of Cortisol can be noted in the body. The effects of being in a constant state of fight or flight (the panic mode) can be devastating. Within about 15 minutes after the onset of of a stressful episode, Cortisol levels rise and remain elevated for hours afterwards. When Cortisol is released, it can ‘hardwire pathways’ between the Hippocampus and Amygdala. When these pathways are established, the panic mode begins and the brain readies itself for fight or flight.

Ultimately, high stress levels can damage the forebrain, according to research at UC Berkeley (2014). Stress hormones, e.g., Cortisol, can cause cells in the brain to produce white matter that can eventually change the way ‘circuits are connected’ in the brain.

Moreover, during panic mode the damage to the Amygdala also has serious consequences. The Amygdala is located in the Temporal Frontal Lobe on the Prefrontal Cortex and its function is to process our emotions. The Amygdala is responsible for detecting fear and preparing for traumatic events. It helps to create expressions of fear, aggression and defensiveness. The Amygdala also plays a part in the formation and retrieval of fear-related events. The panic mode actually has a shrinking effect! The Amygdala starts out as almond shaped, but can eventually resemble a wrinkled raisin. This ultimately leaves us more susceptible to future stress.

The physical and emotional effects of the panic mode can include a variety of maladies. When too much Cortisol floods the body on a regular basis, symptoms can include:

  • Rapid weight gain, primarily to the face, chest and abdomen
  • Flushed round face
  • Increased heart rate
  • High blood pressure
  • Chest pains
  • Osteoporosis
  • Skin bruising
  • Muscle weakness
  • Mood swings
  • Anxiety
  • Depression
  • Irritability
  • Reduced problem solving skills, i.e., brain fog
  • Sleep disturbance
  • Shallow breathing
  • Low energy

 

 

Panic Mode Interventions:

 Ameliorating the effects of the panic mode on the body can problematic. A mindful approach can help to mitigate some factors involved with reaching a full blown panic mode.

 

By utilizing a cognitive rational approach such as RET, one can stave off panicked thoughts so that a heightened sense of anxiety can be avoided. By increasing our awareness, we can identify the beginnings of the panic mode, thereby circumventing the cycle and some of its deleterious effects.

 

Obviously our diet can have a profound impact on our stress levels. Certain foods can actually help to regulate Cortisol levels in the body. Some of these foods include:

  • Dark chocolate
  • Coconut oil
  • Avocados
  • Olives
  • Fatty fish
  • Nuts, seeds, beans
  • Seaweed
  • Black/green tea
  • Bananas
  • Pears
  • Probiotics

 

Additionally, supplements such as Magnesium may also help to regulate the increased Cortisol levels due to the panic mode. It is reported that the addition of Magnesium to ones diet can reduce brain fog.

Furthermore, there are ‘grounding’ techniques that can assist with the effects of the panic mode. Naming your emotions as you experience them can help trigger the rational part of the brain. Another grounding technique involves your senses and requires that you name 4 things you can see, 4 things you can touch, 4 things you can smell, etc. This technique connects one with the present moment rather than thinking about past woes or future fears.

Breathing techniques are also valuable when practiced routinely. Dr. Mercola (2019) has written about a breathing technique he practices called the Buteyko Breathing Method. This is similar to pranayama, an ancient yogic technique to control breathing. The method is believed to supply your body with oxygen while removing carbon dioxide. This normalizes how we breathe. This technique is also known as 4-7-8. Breathe through the nose to a count of 4; hold your breath to a count of 7; then, slowly release the breath through the mouth to a count of 8. Four repetitions is recommended and the count need not be 4-7-8, but could be 2-4-5, depending upon how long one can comfortably hold their breath. It is the ratio that is important.

Finally, medical interventions can assist when one experiences excessive states of the panic mode. Medications that can help to regulate excessive Cortisol production include ketoconazole, mitotane and metyrapone.

 

 

 

Conclusions:

The panic mode certainly has its place in our genetic code. Historically, it helped to ensure the survival of the species. However, with the multiple stressors in modern life, a prolonged state of heightened arousal can have a deleterious impact on our bodies. This is true both physically and emotionally. We can practice the use of a rational approach to mediate the panic mode such as RET. Diet changes can also be helpful in battling the negative effects of the panic state. Further, breathing techniques can aide in managing the panic brought on by our daily lives. Finally, in extreme situations pharmaceutical intervention can be used to help regulate Cortisol levels; however, other strategies discussed herein should be investigated to determine what works best for you.

 

 

 

THIS ARTICLE ENTITLED, ‘THE PANIC MODE’ IS BY DR. SHANNI DOVER