You may not have heard of the rest-and-digest response to stress. But if you’ve ever suffered with anxiety, you’ll know the all-too-familiar feeling of dread that can overwhelm like a tidal wave when you’re least expecting it, or fill you with an underlying sense of unease that’s impossible to shake.
Anxiety manifests in very physical symptoms: heart palpitations, shortness of breath, shaking, nausea, insomnia (the list goes on). The “irrational” nature of anxiety means it’s often triggered by something undeserving of such a heightened stress response - a social gathering or work deadline - and according to Mental Health UK, over eight million people are experiencing an anxiety disorder at any one time. So, what’s causing such wide-spread panic and more importantly, how can we get a grip on it?
Psychological counsellor at The Private Therapy Clinic Avesta Panahi explains that as humans, we have evolved with a built-in fight-or-flight response in order to protect us from danger. “It would have been very useful thousands of years ago, when we were hunter gatherers surviving in the wild,” she tells GLAMOUR. “And while that survival mechanism is still important now, our stress response can become heightened or over aroused, and instead of serving its original function of keeping us safe, it can hold us back and prevents us from doing the things we enjoy.”
Here's how you can identify it.
The fight-or-flight response occurs when a perceived (but not always life-threatening) threat - let's say, a social gathering – bypasses the rational part of the brain and alerts the amygdala (the emotion-driven part), which then triggers the release of stress hormones cortisol and adrenaline. “When these hormones are released, your body doesn't know the difference between a small threat and a big threat,” says psychotherapist Alison Allart.
“The body is put into fight-or-flight mode in order to physically protect itself," she continues. "So, your heart beats faster to pump more blood around your body and your muscles tense in preparation for either battle or fleeing.” Alison goes on to explain that the logic-driven prefrontal cortex of the brain also shuts down (you need to fight, not think!), which explains the frustrating brain fog so often experienced alongside other anxiety symptoms.
“Anxiety has always been there, but these days, we're forced to respond to so much more than just our basic human needs,” says Alison. “We’re exposed to more via social media, and it seems we’re now more in tune with our stress response than our all-important rest-and-digest response.”
What is the rest-and-digest response?
While the sympathetic nervous system (SNS) is responsible for firing off stress hormones when we’re “under attack,” the parasympathetic nervous system (PSNS) is in charge of the complete opposite: telling the body it’s safe to focus on recovery, lowering blood pressure and triggering what’s referred to as ‘rest and digest’ or ‘feed and breed’ – essential bodily functions that only take place when the body is at rest (who wants to eat a big meal and have a shag when they’re stressed out? Exactly).
With chronic anxiety linked to long-term implications such as obesity, high blood pressure, heart disease and depression, experts believe it’s vital people learn how to tap into this natural rest response for the sake of our long-term emotional and physical health.
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How to “hack” the rest and digest response
"There are many mindfulness techniques recommended by psychotherapists, designed to move your cognitions from distorted to rational thought,” explains Alison. Here are some expert-approved grounding techniques to try when you feel the panic begin to take hold:
- Stimulate your senses: List five things you can see, four things you can hear, three things you can touch, two things you can smell, and one thing you can taste. By bringing yourself back to the here and now, you can escape the unhelpful “what if?!” thought pattern.
- Physical grounding: Panahi advises you literally “hold yourself,” placing a hand on your chest and another on your stomach while you regulate your breathing.
- Positive affirmations: In layman’s terms, have a word with yourself. Repeat the following sentences out loud: “I can survive this,” and “I am safe” until your brain starts to believe it.
- Breathing techniques: By regulating your breathing, you override the stress response and deliver oxygen to the brain to fuel logical thinking again. Even one slow, deep breath will work wonders, but a more considered exercise - breathing in and exhaling out to a certain number count - will work even better.
- Distract yourself: It sounds simple, and that’s because it is. Distract from irrational thoughts by talking to someone you feel comfortable with, or listening to some music that holds positive connotations for you. By giving your brain a different focus, you can begin to break the cycle of spiralling thoughts.
Are some people more prone to anxiety?
Both psychologists we spoke to agreed that anxiety as an adult is often caused by a “perfect storm” of factors dating back to childhood. “Children are born with different temperaments,” Avesta points out. “Some children are born timid and shy, so more likely to perceive things as a threat because of their sensitive nature.”
She goes on to explain that when it comes to nurture, it depends how the parents or carers respond to that child's temperament, and if they raise them with the right coping mechanisms in place. “It could also be that a person has done really well dealing with stressful situations up until a certain point, and then the combination of all those little stresses build up and get too much, resulting in breaking point.”
What else can I do to treat my anxiety?
Cognitive behavioural therapy (CBT) is the most effective form of psychotherapy for anxiety disorders. There are varying models of CBT, but overall the practice encourages you to explore stressful situations in your past, and gives you the tools to reset negative thought patterns.
It goes without saying, speak to your GP if you’re struggling with anxiety. But with long wait times for treatment, Alison points out that it’s worth seeking out charities in your local area that give access to more affordable therapy, if finances are holding you back from seeking private help.
Avesta also stresses the importance of meeting your basic needs, such as getting a good night's sleep or eating well. “Checking in on yourself is a good starting point,” she explains. “By tackling one thing, we start the process of breaking down unhealthy patterns that might be impacting our anxiety.”
If you've been affected by anything in this article, MIND has plenty of resources on all things mental health.
