From Anxiety to Abiding: 7 Days to PeaceSample

Come to me, all you who are weary and burdened, and I will give you rest. Matthew 11:28

Now that we’re seeing anxiety a little differently, let’s explore anxiety in the body. It is helpful to convince our minds and hearts of truth during anxiety, but often, the symptoms start in the body, sometimes without us realizing it.

The brain, brain stem, and nerves throughout the body create an intricate system that powers our entire body and informs our thoughts. Hidden inside our brain, beneath the chambers that hold language, creativity, and system-type thinking, is the limbic system, where our emotional system lives. Here, we find our “survival center”, and inside is the amygdala, or our “danger detector”*.

If this “danger detector" detects a threat, it shouts out a whistle to our sympathetic nervous system (a system of nerves in the body), which then decides how to respond. Either it turns “ON”, which is “fight or flight”, or it turns “OFF” which is freeze.

At “ON”, we often experience things like, “what to do next”, or “prepare” , “keep moving”; when “OFF” we experience “just lie down”, “stop moving”, or “do nothing”. We can see how these experiences are much like anxiety (quick action, labored breathing), and depression (lay down, can’t move, withdraw). In both circumstances, the nervous system is overloaded with a message of “danger”, and is using what it can to survive.

Cherie Snyder states, “We are wired to survive, to stay alive, by our brain stem”. This system we have is not “something wrong” with us, it is actually “what’s right with us”, the way we have been designed by God to stay alive, to detect danger.* (Become Good Soil Podcast, Episode 62: Anxiety to Peace)

Often what happens is that we experience this alarm system in our bodies, and our thoughts begin to race or take control. Then, we turn to ways of “coping”--television, distraction, or methods that are even more extreme.

But what if we became attuned to our anxiety, in order that we would access the hope that is available?

We also have a parasympathetic nervous system, which is described as the “business as usual” part of the nervous system. It keeps the normal functions of our bodies—like breathing and heartbeat—operating without us thinking about it. Doctors will refer to this part of our system as the “rest and digest” system (we literally do not digest our foods when our body is operating in fight, flight, or freeze!)

Within this system is the vagus nerve, which travels from the brain and brain stem, and out into every organ of the body. Hence, when it is in normal operation, the body is relaxed and everything can operate smoothly. In fact, “vagus” in Latin means “wandering”; this central nerve wanders throughout the body, offering rest and peace to the entire being. On the next page, you will find three basic ways to activate this nerve, particularly when anxiety feels overwhelming in your body.

*It is helpful to recognize here that individuals with a history of harm, neglect, abuse, and trauma, will experience their nervous system differently. Often, their amygdala, or their ‘danger detector’ can get stuck in the ‘ON’ position, signaling the nervous system into constant threat (anxiety and depression).

The anxiety we experience is telling us there is a danger, a perceived threat, and we do not want to ignore it or get rid of it; it is vital to our safety and survival. We are exploring ways to tune into our anxiety, especially if your anxiety is trying to tell you something. If you are in a dangerous relationship, or in a job that goes against your values, your anxiety may be trying to guide and direct you. If none of these are present, and you are not experiencing residual anxiety from a history of abuse, trauma, etc., perhaps your anxiety is signaling you to connect—connect to God and to others. Our Father loves us and never leaves us, and Has designed us with a wonderful system to help us live. It would do us well to check in with Him about our anxiety.

Father, we are in awe of You, at how intricately and wonderfully You made our bodies. We ask You to remind us that you are sovereign over your entire creation–including our bodies, that anxiety is not wrong, but is a part of how You chose to help us in this world. Jesus and Holy Spirit, please come with us to show us where we have mishandled this system within us, or where this system has been harmed, so that we may live in a fuller experience of the Peace offered to us in every circumstance. Amen.

Parenting Tip: Of course, many of these concepts are hard for adults to understand–the body is so complex and amazing! But these physical helps are available to anyone, anywhere, anytime. Teach your child the three tools below to help them cope with anxious feelings in any environment. For both adults and kids, it is helpful to practice these when you are feeling calm and relaxed, so they are easier to remember when feeling anxious.

Activating the Vagus “wandering” Nerve

• Breathing: This is one of the most simple and basic tools, and the one most widely used because oxygen is cleansing to the lungs, and a normal breathing rate speaks back to our nervous system, telling it that everything is “business as usual”. A normal breath will “trick” the nervous system into ‘rest’. So, try this: breathe in through your nose and count 1, 2, 3. Then, breathe out through your mouth and count, 1, 2, 3. Repeat this at least 5 times, more deeply each time.
• Cross your hands over your chest in the shape of an ‘X’, so that your fingertips are just under your collarbone. Now, in an alternating pattern, tap your chest in the rhythm of your heartbeat or gentle footsteps. You may close your eyes and continue your breathing. Let your hand-pattern fall into a natural rhythm. (The ‘Chest Butterfly’)
• You can also gently massage and rub your neck, starting behind your ears and down to your collarbone. Your vagus nerve reaches out from your spinal cord and to the sides of your neck. By massaging this area, you are activating the vagus nerve and asking it to “override” your nervous system.