Discover the science-backed tools to turn your anxiety into a helpful, protective ally according to Neuroscientist Wendy Suzuki

You know the feeling: that ambiguous email from your boss arrives, and your palms become sweaty as an unsettling sensation takes over your stomach. Welcome back, anxiety. While most of us view anxiety as a negative experience, what if we could transform all that energy racing through our minds and bodies into something beneficial?

Introduction

The Rising Tide of Anxiety

Global anxiety levels have skyrocketed in recent years, with more people feeling the impact in the workplace. Anxiety, originally an evolutionary tool to help us avoid danger, is essential for our survival. But with our individual and collective anxiety levels cranked up too high, even this potentially good thing turns bad. However, two powerful, science-based tools can help us manage our anxiety and restore it to a helpful, protective state by connecting with our bodies.

Tool #1: Breath Work

The first tool is simple deep breathing, which instantly calms anxiety by activating our parasympathetic nervous system. Try the “boxed breathing” approach: inhale deeply for four counts, hold for four counts, exhale for four counts, and hold for four counts. You can even do this discreetly during anxiety-provoking conversations.

Tool #2: Moving Your Body

The second tool involves moving your body, which releases beneficial neurochemicals like dopamine, serotonin, noradrenaline, and endorphins in your brain. This mood and reward-boosting neurochemicals work to increase positive mood states and decrease negative ones. Think of every movement as a delightful bubble bath for your brain.

Putting It Into Practice

So how can you put these tools to use when anxiety strikes? Try taking a short walk around the block or dancing to a couple of your favorite songs. Studies show that just ten minutes of walking can boost your mood. Be creative with your movement – do jumping jacks, power vacuum, or take the stairs instead of the elevator. Incorporating these bursts of activity into your day can help reduce anxiety and make it more manageable.

Real-World Results

To demonstrate the effectiveness of these tools, Neuroscientist Wendy Suzuki tested them on her NYU students. After leading them through a movement session combined with positive affirmations, their anxiety levels significantly decreased. This powerful example shows how you can harness these techniques in your everyday life.

Reaping the Benefits

Once you’ve turned down the volume on your anxiety, you’ll be better equipped to identify the root causes of your stress and find effective solutions. Communicating with others becomes less daunting, allowing you to seek advice from colleagues or discuss project priorities with your boss.

One of the greatest gifts of managing anxiety is the ability to recognize signs of anxiety in others, which can help you empathize with and support them. With higher levels of empathy, we can create a more connected and understanding work environment.

In Summary

By incorporating breathwork, movement, and mindfulness into your routine, you can transform anxiety from a hindrance into a helpful tool. Embracing these techniques will lead to a more fulfilled, creative, and connected work life, with reduced stress levels overall. Remember: breath, move, and pay attention to what your anxiety is signaling. By doing so, you’ll be able to harness the power of anxiety to thrive in both your personal and professional life.

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