Turn your anxiety into a beneficial tool: learn how.
Late at night, unable to sleep. A never-ending hum in your mind that stops you from focusing. Feeling uneasy and on edge.
This kind of everyday anxiety, not the type that causes a full-blown panic attack, is something many people have experienced.
Neuroscientist Dr. Wendy Suzuki talked about it with CNN's Chief Medical Correspondent Dr. Sanjay Gupta during an episode of Chasing Life. According to Suzuki, who is also a professor of neural science and psychology at New York University and the school's College of Arts and Science, and the author of "Good Anxiety: Harnessing the Power of the Most Misunderstood Emotion", anxiety is simply "that feeling of fear or worry that comes in situations of uncertainty." She added, "The misunderstanding is that it is valuable. It's a warning system that we all need. It is a tool that helps us figure out what we hold dear. If we don't have that, I think something important will be taken away from our lives."
She continued by discussing how anxiety evolved to protect us. "It's hard to imagine that in this day and age," she said, "but 2.5 million years ago, an ancestor was walking around, trying to find food, and she heard a crack of a twig. That could either be a big animal coming to eat her or just the crack of a twig. She better be ready, or we're not going to have any ancestors after her. She would feel anxious but alert to danger. And then her body is in the fight-or-flight response."
Suzuki then mentioned that modern-day anxiety is very similar. "That same response, including all of the fight-or-flight reaction, gets activated when we look at the news, when we look at social media, at what's going on today. Our heart rates are going up, our respiration rates are going off — that is not good physiologically for us. And so... that is your No. 1 reason to learn how to modulate that stress response."
To start working on "good" anxiety, Suzuki recommends lowering your level of everyday anxiety. She shared her top five tips:
1. Deep breathing
According to Suzuki, "breath meditation is the oldest form of meditation and can be so effective in really calming ourselves down—and immediately." One method is 'box breathing'. To do it, breathe in deeply for four counts, hold for four counts, breathe out for four counts, and hold again for four counts. Repeat this process to calm your mind and body.
2. Exercise
"Just 10 minutes of walking can significantly reduce anxiety and depression levels in people," she said. "You don't even have to change your clothes to get that." This physical activity stimulates the release of neurotransmitters that improve mood and happiness.
3. Reframe your anxiety
"Turn anxiety-inducing situations into personal challenges to foster growth and resilience—and enjoy the newness of uncertain circumstances," Dr. Suzuki suggested. Quoting Deepak Chopra, she said, "Embrace uncertainty because it can make life interesting to live." Suzuki's example of this was looking at potential problems as new challenges, which she does before going on vacation.
4. Turn worry into action
Suzuki encouraged transforming worrisome situations into concrete action. "I have this worry list that hits me right before I go to sleep," she shared. "And so what do I do? I turn that what-if list into a to-do list." She called this turning your worries into actions a "gift", helping to enhance productivity and reduce anxiety.
5. Accept uncertainty
"We can't control everything," Suzuki noted. So, learning to adapt and manage our responses to unpredictable situations is vital. To do so effectively, she offered the following advice: "Learning to tolerate a little bit of uncertainty is a really helpful skill. It helps you manage your anxiety and lets you have more peace."
I simply say, "Alright, I'll remember all this, so Wendy can go to sleep now." But in the morning, I take everything that kept me awake the night before and address them. This approach helps me become more efficient. I harness my anxiety and use it for what it's intended.
To practice compassion, Suzuki advises reaching out to those facing similar worries. She mentioned some individuals feel embarrassed about their anxiety regarding a certain scenario. A kind word from you may elevate their spirits and even enhance your own mood by releasing dopamine.
These five strategies might assist you in transforming your anxiety into a more productive force. To listen to the entire episode, click here. Stay tuned for our upcoming Chasing Life podcast episode as we investigate therapy and explore its potential in boosting happiness levels.
CNN Audio's Grace Walker contributed to this story.
Mentioned:- Suzuki- Chasing Life podcast- podcast episode- therapy- happiness levels- anxiety- dopamine- productivity- kindness- sleep
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Incorporating wellness practices into your routine can help manage anxiety. Deep breathing exercises, like 'box breathing', can be an effective way to calm down and lower your level of everyday anxiety.
Regular exercise, such as a short walk, can stimulate the release of neurotransmitters that improve mood and happiness, further aiding in reducing anxiety.
