5 Steps to be Playful in your Life
He dare not come into company for fear he should be misused, disgraced, overshoot himself in gestures or speeches, or be sick; he thinks every man observeth him.
Robert Burton, 1621, quotes Hippocrates describing a patient.
If you are feeling a little uncertain, uneasy, anxious or worried, you are in good company. We will remember 2020 for fires, Covid-19, floods, hurricanes, moral outrage, and massive job losses. There is little to indicate that we are ‘going back to normal.’
We hear from our clients, colleagues and reputable media that anxiety is the most troubling concern right now. Anxiety is both unpleasant and debilitating. It can range from a very appropriate and necessary recognition of risk to being immobilised in a state of panic.
Depending upon the situation, anxiety can be a life-saving super-power or alternatively, a psychiatric diagnosis of mental illness.
A clear understanding of how anxiety works and practical steps to counter it will guide you back to calm and curious playfulness.
The five steps are:
- Name it
- Tame it
- Breath control
- Reframe it
- Press PLAY
A Psychiatric Perspective
Large population surveys show that up to 33.7% of people are affected by an anxiety disorder. The Anxiety and Depression Association of America (ADAA) claims that 18.1% of adults are affected and 25.1% of young people (13 – 18).
An “anxiety disorder” in the DSM-5 is diagnosed by excessive anxiety and worry (difficult to control) occurring most days for six months about a number of events or activities. Symptoms include restlessness (on edge), fatigue, difficulty concentrating, irritability, muscle tension, and sleep disturbance.
Psychiatrists apply a wide range of descriptions including anxiety disorder, panic disorder, agoraphobia, generalized anxiety disorder, social anxiety disorder, specific phobia, and separation anxiety disorder.
Treatment is counselling, CBT or anxiety medications. The pharmaceutical market is worth about $7 billion (excluding antidepressants ($18 billion) often prescribed for anxiety).
You cannot die from an anxiety disorder or even a panic attack. However, prolonged anxiety has been shown into increase risk of cardiovascular disease and can make inflammatory disorders such as asthma and rashes worse.
A Biological Perspective
Anxiety is linked to the primary emotion of fear. Fear exists from reptiles through to humans. Fear has been retained in evolution because it increases the chance of living long enough to reproduce. In a dangerous world of predators and deprivation, fear saves lives. It is so important, that the flight reaction is a powerful, automatic reaction to threat.
The flight reaction activates before you can think about it. When the senses detect a threat, the amygdala and hypothalamus fire up the sympathetic nervous system. You are flooded with adrenaline. Blood leaves your brain, skin and gut to power up the leg and butt muscles so that you can run.
Just as an impala might dash off with a whiff of a lion, so you might jump away at the sight of a coiled object in your path. Thinking in humans only happens after the event. Your body, gripped by a surge of fear, may just have saved your life.
At the milder end of the anxiety range, is a sense of doubt or unease. A very mild activation of the fear response leaves you feeling uncomfortable (butterflies), tense (neck and back) and wide-eyed. The experience could be triggered by a creak of a door or even an imagined threat. Either way, it wakes you up, you pay attention and prepare for a threat.
There are two dimensions of anxiety: severity and duration as shown here. A quick surge of fear can alert you to threat and help you focus on mastering the situation (1). But we have to tame the fear in order to be calm, focused and connected to the situation. Too much fear will make us rigid and unable to respond with skill (2).
When fear persists and is experienced as chronic anxiety and persistent worry, it is of no adaptive use (3). Chronic anxiety will undermine your life and health (4). It feels awful, thinking is compromised, and you may find yourself avoiding and procrastinating in the face of challenges you need to address.D
Anxiety can be understood from physical, emotional and mental perspectives.
The body is activated by adrenaline, blood flow changes, muscle tension, breathing, and heart rate. We can experience this as a physical experience. The bodily state is felt as a feeling, or emotion, of fear. This fear can express as unease, wariness, terror or even panic. These are emotions we can learn to label accurately. They can be captured on camera and in voice.
Face of fear