{"id":24824,"date":"2025-02-20T08:00:19","date_gmt":"2025-02-20T13:00:19","guid":{"rendered":"https:\/\/www.beliefnet.com\/columnists\/doinglifetogether\/?p=24824"},"modified":"2025-02-08T11:33:58","modified_gmt":"2025-02-08T16:33:58","slug":"stop-anxiety-calm-the-anxious-brain","status":"publish","type":"post","link":"https:\/\/www.beliefnet.com\/columnists\/doinglifetogether\/2025\/02\/stop-anxiety-calm-the-anxious-brain.html","title":{"rendered":"Stop Anxiety: Calm the Anxious Brain"},"content":{"rendered":"

\"\"<\/a><\/p>\n

Anxiety \u2014 we\u2019ve all felt it. It shows up when you’re trying to sleep, your mind racing with thoughts that won\u2019t let you rest. Or, when you’re preparing for a big presentation and suddenly your heart is racing, palms sweaty, and you’re overwhelmed with worry. Whether it\u2019s about finances, personal relationships, or just life\u2019s uncertainties, anxiety often creeps in unexpectedly.<\/p>\n

But why does it happen? And why does it seem so hard to control?<\/p>\n

Your brain plays a central role in all of this. It\u2019s constantly working to protect you, even when it feels like it’s making things worse. The good news is, you can take control and help calm that anxious brain.<\/p>\n

The Brain\u2019s Built-in Alarm System<\/strong><\/p>\n

At its core, the brain is designed for survival. When it perceives a threat \u2014 whether physical or psychological \u2014 it triggers a stress response known as the\u00a0fight-or-flight\u00a0reaction. When you’re anxious, your brain prepares you to “survive” what it thinks is a threat, like a big presentation, a difficult conversation, or a worrying thought.<\/p>\n

In addition, when you have a negative experience, your brain\u00a0remembers\u00a0it. And just like any system, it gets more efficient the more it repeats the cycle. The more you focus on a negative thought or event, the more your brain strengthens that connection, and the more anxious you become. This loop can fuel anxiety, making it feel like you’re stuck in a cycle of worry.<\/p>\n

The Role of Memory in Anxiety<\/strong><\/p>\n

Our memories are not perfect recordings of past events. In fact, they can be\u00a0distorted, especially when strong emotions are involved. Research in cognitive psychology shows that the more emotional an experience is, the more prone our memories are to changes over time. This phenomenon is known as\u00a0memory reconsolidation, where every time we recall a memory, the brain can alter it, sometimes making it seem worse than it was. This is why retelling a stressful event can make you feel even more anxious over time \u2014 the memory becomes more negative each time you revisit it.<\/p>\n

For instance, if you\u2019ve had a negative experience with public speaking, your brain may not just remember the facts, but also the intense emotions of embarrassment or fear. The next time you face a similar situation, your brain may amplify these memories, making the anxiety even stronger. The more we relive these memories, the more we reinforce the anxious feelings tied to them.<\/p>\n

The Power of Counteracting Negative Thoughts<\/strong><\/p>\n

One effective way to fight anxiety is to challenge those negative emotional thoughts. Neuroscience has shown that changing the way we think about a situation, can actually reduce anxiety. It involves identifying negative thought patterns and replacing them with more balanced, realistic ones.<\/p>\n

For example, if you find yourself overwhelmed by fear of the future, try shifting your attention to things you know are true: things you\u2019re grateful for, the support you have, or the evidence of past successes. Research shows that focusing on\u00a0positive affirmations\u00a0and\u00a0self-compassion\u00a0can help rewire the brain to respond more calmly to stress.<\/p>\n

In addition to cognitive changes, focusing on spiritual practices can provide comfort and grounding. Reflecting on thoughts about God\u2019s love and His care for you can help calm your mind. Renew your mind with the thoughts of God’s love and control in your life, His care of you and His ordering of your steps. This is how you counter negative thoughts. Recall the goodness of God and His faithfulness. Studies have shown that practicing gratitude, prayer, or mindfulness can help regulate emotional responses and reduce stress.<\/p>\n

Taking Control of Your Brain<\/strong><\/p>\n

Remember: Anxiety might be a natural part of your brain’s protective mechanism, but it doesn\u2019t have to control your life. By being proactive, you can “retrain” your brain and create a healthier, calmer mindset.<\/p>\n

So the next time anxiety knocks, remind yourself: Your brain is just trying to protect you \u2014 and you have the tools to help it do so in a healthier, more balanced way.<\/p>\n

 <\/p>\n

 <\/p>\n

 <\/p>\n","protected":false},"excerpt":{"rendered":"

Anxiety \u2014 we\u2019ve all felt it. It shows up when you’re trying to sleep, your mind racing with thoughts that won\u2019t let you rest. Or, when you’re preparing for a big presentation and suddenly your heart is racing, palms sweaty, and you’re overwhelmed with worry. Whether it\u2019s about finances, personal relationships, or just life\u2019s uncertainties,…<\/p>\n","protected":false},"author":419,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4099],"tags":[135,8669,8672,1112,8675,8169],"class_list":["post-24824","post","type-post","status-publish","format-standard","hentry","category-stress","tag-anxiety","tag-anxiety-and-the-brain","tag-memories-and-anxiety","tag-negative-thoughts","tag-protective-brain","tag-renew-your-mind"],"yoast_head":"\nStop Anxiety: Calm the Anxious Brain<\/title>\n<meta name=\"description\" content=\"Axiety often creeps in unexpectedly.But why does it happen? And why does it seem so hard to control? 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