Nervousness and excitement stem from the same autonomic continuum, and physiological responses are similar whether one is excited or nervous.
The mind can reframe anxiety as excitement, leading to a changed perception of the situation and increased motivation.
Deep dives
Understanding the Autonomic Continuum in Nervousness
Nervousness and excitement both stem from the same autonomic continuum, where the level of alertness can vary. Physiological responses, such as increased heart rate and shaking hands, are similar whether one is excited or nervous. However, it is possible to control the autonomic nervous system and dial down alertness or increase calmness using specific entry points or levers.
Reframing Anxiety as Excitement and the Dopamine Effect
The mind can reframe the physiological response of anxiety as excitement, leading to a changed perception of the situation. The activation of a brain circuit that releases dopamine can be triggered by adaptive forward movement under anxiety or stress. Dopamine not only creates a sense of reward but also increases motivation and drive, leading to the likelihood of pursuing similar goals in the future.
Controlling Stress in Real Time and Preparation Techniques
There are two approaches to addressing stress: reducing stress in real time and raising the stress threshold. Breathing techniques, such as double inhaling and a long exhale, can quickly shift the autonomic nervous system towards calmness. Additionally, deliberate practices like cold showers or intentional hyper ventilation can increase tolerance for high levels of agitation, improving the ability to remain calm during stressful situations.
“There’s no difference between the physiological response to something that you’re excited about and something that you’re nervous about or dreading,” says Andrew Huberman, associate professor of neurobiology and ophthalmology at Stanford University. In this podcast episode, Huberman talks with host and lecturer Matt Abrahams about his research on the autonomic continuum, a spectrum between states of very high alertness or fear, all the way down to deep sleep, and shares how to better-use the system to your advantage.
“If people can conceptualize that the anxiety or stress response is the same as the excitement response, they feel different,” Huberman says.