Anxiety and Anticipation
We all spend a lot of time waiting … in lines, for tests, for presents, and at movies. We wait to pay for groceries, for that Anatomy quiz or math test we really haven’t studied for, for birthday presents, and for that upcoming scary scene in that new horror movie. Some of this anticipation is not the most pleasant, but other waiting certainly can be very exciting. Is there a difference in how our bodies react to different types of anticipation and stress?
Remember the last time that you were anticipating doing a task or waiting for something to happen. Was it taking a test, giving a presentation, asking someone out, or getting a present you thought “may be” coming. Can you remember how you felt? How did your body feel as you were waiting for this “thing” to happen? Was your heart racing? Were your palms sweating? Was your breathing getting shallower? How can you prevent those feelings from happening? Or, if you cannot prevent them, can you find ways to cope and reduce those feelings of anxiousness?
Research on Reducing Anxiety
Strong tastes—like sour, spicy, or bitter—can momentarily interrupt anxiety by grabbing your brain’s attention and directing it toward the intense sensory experience. This creates a kind of “reset” for the mind, temporarily pulling focus away from anxious thoughts. Essentially, it is thought that strong tastes create a powerful sensation that activates different neural pathways, disrupting the loop of worry or overthinking. As an example, a sudden burst of sourness (like biting into a lemon) or the heat of something spicy can jolt your senses, which can potentially shift your mental state. This physical sensation can also engage the body’s “grounding” response, helping you feel more present in the moment. It’s a bit like shaking a snow globe that has settled, you’re breaking the pattern of swirling anxious thoughts.
Other research has shown positive results with practicing yoga or meditation. Even 5 minutes of meditation has been shown to have a calming effect. Deep mindfulness breathing and grounding exercises have also been shown to reduce anxiety.
Hypothesis Testing
Use your iWorx systems for testing a variety of different scenarios to reduce anxiety when you are in a stressful situation. Check out the Anticipation Anxiety lab.
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Physiology in Action
How A Lemon Can Help Take You Out Of A Panic Attack | HuffPost Life
BHP Blog – Behavioral Health Partners (BHP) – University of Rochester Medical Center