Connecting Mind, Body, and Work Performance in a Stressful Season
Nov 20, 2024
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Christine Runyon, a professor at UMass Medical School and co-founder of Tend Health, dives into the intricate relationship between anxiety and our nervous system. She explains how perceived threats can trigger physiological responses, impacting our mental state. Listeners learn effective self-care techniques, like practical breathing methods, to regulate stress and enhance well-being. Runyon also discusses the role of scent and rituals in managing stress, offering insights on how to connect mind and body for better performance, especially in challenging times.
Uncertainty triggers heightened anxiety by activating our threat appraisal system, leading to chronic stress and unhealthy response patterns.
Effective self-care techniques, such as focused breathing and sensory associations, can help regulate the nervous system and reduce anxiety.
Deep dives
The Impact of Uncertainty on the Nervous System
Uncertainty significantly disrupts the nervous system, causing heightened anxiety and stress responses. The inability to predict future outcomes can activate the threat appraisal system, which prepares the body for potential danger, whether real or imagined. As technology advances for predictive analytics, there remains a disconnect between these advancements and our basic biological responses. This gap is exacerbated by events such as the pandemic, revealing how unprepared our systems are to cope with continuous uncertainty, leading to chronic stress and anxiety.
Worrying as a Coping Mechanism
Worry is often used as an adaptive response to deal with uncertainty, providing a false sense of control over uncontrollable situations. This habitual worrying can create a negative feedback loop, where anxiety about anxiety leads to increased physiological arousal, making it difficult to break away from these patterns. The brain tends to revert to familiar pathways, consolidating established habits, even when they might not be beneficial. Sharing worries with others can alleviate this burden, promoting connection and helping to reduce the anxiety response.
Techniques to Regulate the Nervous System
Implementing specific techniques to regulate the nervous system can lead to improved physical and mental well-being. Focused breathing exercises, particularly emphasizing a longer exhale, engage the parasympathetic nervous system, calming the body and reducing arousal. Associating sensory experiences, such as pleasant scents, with activities like focused work can solidify healthier habits by leveraging the brain's tendency to form connections. By fostering these adaptive practices, individuals can better manage stress and create a healthier response to anxiety.
Why do we feel anxious even when threats are only imagined, and why have we evolved to feel anxiety? The connection between mental and physical health is well documented and talked about, but very easy to forget in times of stress. In this episode, we revisit a conversation with Dr. Christine Runyan, a professor at the University of Massachusetts Medical School and co-founder of Tend Health about the roots of this complex emotion, and learn self care techniques that actually work, and why.