Anxiety is often an unseen force, subtle but persistent, like a shadow following you on a cloudy day. It doesn’t always show up as an outright panic attack; sometimes, it wears a disguise. It can feel like an overactive mind that replays conversations long after they’re over or the urge to meticulously plan every detail to avoid potential mistakes. Anxiety can even push you into avoidance—skipping social gatherings or difficult conversations—not because of the events themselves, but to dodge the discomfort they might bring.
From the integrative perspectives of Acceptance and Commitment Therapy (ACT) and Patanjali’s Yoga Sutras, we can learn that anxiety is more than a feeling—it’s a complex response involving the mind and body, and it’s often rooted in how we react to discomfort and uncertainty.
The Purpose of Anxiety
Before labelling anxiety as something to get rid of, it’s important to understand its purpose. Anxiety is the brain’s built-in alarm system, designed to protect us from perceived threats. Just as a smoke detector goes off at the slightest hint of danger, anxiety triggers to keep us alert and safe. The problem is when this alarm becomes hypersensitive, reacting not just to real fires but to harmless sparks, leaving us in a state of chronic vigilance.
What is Anxiety? Recognizing the Subtle Signs Across Our Being
Anxiety is more than just worry; it’s a complex response that prepares the mind and body for perceived threats. From an ACT perspective, it’s not the anxious thoughts themselves that lead to suffering but our struggle to push them away. Patanjali’s teachings echo this by showing how an unsettled mind creates inner turbulence. This restlessness is not purely mental—it manifests through various layers of our being. Anxiety often disguises itself in subtle ways:
Physical level: You might notice chronic muscle tension, headaches, or unexplainable fatigue. It’s like your body is constantly bracing for an impact that never comes, signalling anxiety through its persistent state of readiness.
Vital Level: Here, anxiety can appear as an underlying restlessness or an inability to relax. Even after a full night’s sleep, you might wake up feeling exhausted, as if your energy is drained. Sleep may be disturbed, or daily rhythms may be disrupted. You may notice you feel tired all the time.
Emotional Level: The emotional core where anxiety shows up as persistent worry, fear, restlessness and irritability or a strong urge to avoid situations that might provoke distress. It’s not the situations themselves that cause anxiety but our deep desire to escape the emotional discomfort they may bring.
Ego Body: This is where anxiety can manifest as perfectionism or an intense need to control outcomes to protect your self-image. If you find yourself replaying conversations or over-planning tasks to prevent mistakes, it’s anxiety’s way of holding on to perceived safety.
These manifestations of anxiety can be difficult to pinpoint because they often blend into what we consider “normal” behaviour. Understanding these subtle signs can help you recognise when anxiety is creeping in before it becomes overwhelming. This awareness is the first step to managing it effectively and finding ways to break free from its cycle.
Strategies for Self-Care and Self-Work
Recognizing and accepting anxiety is the first step in working with it rather than against it. Here are some strategies to integrate into your self-care routine:
Mindful Breathing: Imagine inhaling peace and exhaling tension. Taking slow, deep breaths can signal your nervous system to switch off its alarm mode and calm the mind.
Grounding Techniques: Focus on the sensations around you—how your feet feel on the ground or the sounds in the room. This brings you back to the present, pulling you out of anxious loops.
Acceptance Over Control: Understand that anxiety is not about eliminating discomfort but accepting it as a natural part of life. Visualize it as a passing wave; you don’t need to fight it, just let it come and go.
Gentle Movement: Engage in activities like yoga or a simple walk. This helps ease the physical tension that anxiety creates, releasing it from that coiled spring state.
Reflect and Journal: Treat your thoughts as visitors; write them down to see them more clearly. This helps in spotting patterns and understanding triggers, turning them into manageable pieces rather than an overwhelming whole.
When to Seek Professional Help
If anxiety feels overpowering and begins to affect your daily life, it’s time to seek professional guidance. Supportive therapies that incorporate mindfulness, such as ACT, combined with ancient wisdom from practices inspired by the Yoga Sutras, can help you learn to navigate anxiety with compassion and resilience.
Final Thought
Remember, anxiety isn’t a failure or a flaw; it’s a signal that your mind is doing its job a bit too well. The key is learning to notice it, respond with awareness, and find practices that soothe your inner alarm system without letting it control your life.
Love and Light,
Saiyami Juvekar
P.S.: Anxiety is not your enemy; it’s an invitation to pause, reconnect with yourself, and treat your mind and body with kindness.
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