Viewing Anxiety Through a New Lens
Since I can remember, I’ve always had some level of anxiety. It seemed like a constant companion, worrying about grades, friends, and whatever is coming next.
Anxiety drove my planning and kept me prepared, helping me navigate through school, college, med school, and residency. But it also came at a huge cost—interfering with my peace of mind and my ability to truly relax and be present.
During the first 2 years of med school, my anxiety hit an all-time high. The sheer volume of material, constant exams, and high stakes were overwhelming.
I started having frequent panic attacks which were new and terrifying. I remember not feeling like I could take a “break” to go to the doctor to get some help. I finally got an appointment, and after telling the doctor about my symptoms for about a minute, I was given a script for Prozac. He told me that what I was experiencing was entirely normal for medical students.
There was ZERO discussion about stress management, coping mechanisms or lifestyle habits. Looking back, this was such a disservice. I was suffering, and was given a script and told to move along. The story I carried with me was that if I wanted to keep up and “prove” myself in medicine, I needed to push through and ignore my symptoms. I viewed them as an annoyance, and that they were in need of “fixing.”
While the medication helped reduce the frequency of my panic attacks, it also dulled my personality and didn’t address the root of my anxiety.
Over the years, I continued to experience anxiety, especially during particularly stressful times like the residency match process, dealing with infertility while in residency, and becoming foster parents to an infant in residency after a long arduous process of getting certified by the state. Each new challenge brought its own wave of anxiety.
Thankfully, my toolkit for managing anxiety has expanded in the past several years. Therapy, coaching, community support, and learning all about the nervous system and the body’s stress response system have been tremendously helpful.
Understanding that the nervous system doesn’t differentiate between real and imagined stress has also been a game-changer. When we replay past events or worry about the future, our bodies react as if these events are happening now, creating a chronic state of stress and anxiety.
When we look at anxiety as a symptom of a dysregulated nervous system, it makes so much more sense and offers hope for improvement and healing.
One of the most common challenges that comes along with anxiety is overthinking, and there are many flavors of this.
For example, if your child suddenly doesn’t want to go to soccer camp, the default anxiety pathway might lead you to quickly start to overthink and catastrophize (thoughts like “What is wrong with him? He wanted to go last week. Maybe he has anxiety. What if he can’t cope with any stress later in life? Am I doing something wrong as a mom? Where did I go wrong?! What does this all mean?!”)
Instead, try pressing pause, taking a breath, asking questions and exploring their feelings with genuine curiosity, leaving judgment and overanalyzing at the door. This approach can help you respond more calmly and effectively.
Overthinking also stems from a dysregulated nervous system. When you’re in a heightened state of anxiety, your logical brain is far less accessible. Pausing to regulate your nervous system (which can be as simple as a quick ear massage, a few rounds of box breathing, or visually scanning the room and grounding your body in the present with your senses) can help you be able to access more clarity and reduce overthinking.
Overthinking can paralyze us, but purposeful problem-solving is more structured and goal-oriented. When you notice you’re overthinking, check in with how you feel physically. Addressing these sensations can help you move from a mind-body state of anxiety to one of more regulated, productive problem-solving.
Start building supportive practices into your routine. Therapy, coaching, community support, and self-care are essential tools. Building resilience and maintaining a regulated nervous system can help you manage anxiety more effectively.
Remember, overthinking and anxiety are symptoms of a dysregulated body. By tending to your nervous system first, you can bring your logical brain back online and approach challenges with a clearer, calmer mind. You have the capacity to navigate life’s ups and downs with resilience and grace. There are so many incredible resources and tools to support you along the way. When you learn and practice them, you’ll figure out which tools are most effective for YOU, and then you will have far more confidence to reach for the tools you know work well for your unique mind-body when you are in the throes of overthinking and anxiety spirals.
To take a look at a summary of the top 10 research-backed habits and practices to uplevel your well-being, here you go:
https://sarahwittry.myflodesk.com/wellbeingtop10
Wishing you so much hope, healing and vibrancy in your life!
XO,
Sarah
