Leah (Yaxun) Liu
MCP, Registered Clinical Counsellor #17641
Navigating the Protective and Paralyzing Effects
In Pixar’s Inside Out 2, we dive back into the colourful world inside the mind of Riley, a young girl dealing with new challenges and emotions. Along with familiar emotions like Joy, Sadness, and Anger, Anxiety plays a big role, showing us something many of us experience every day.
Anxiety is an emotion that all of us experience at some point in our lives. It can act as both a protector and a paralyzer. Understanding this dual nature of anxiety is crucial for managing it effectively.
Anxiety as a Protector
At its core, anxiety is a survival mechanism. It’s your body’s way of alerting you to potential danger and preparing you to respond.
Imagine you’re walking alone at night and suddenly hear footsteps behind you. Your heart starts racing, your muscles tense, and your senses become more acute. This heightened state of awareness is your body’s way of getting you ready to either confront the situation or escape from it.
In less dramatic situations, anxiety can still serve a protective role. For example, if you’re about to take an important exam or give a presentation at work, a certain level of anxiety can push you to prepare more thoroughly.
Anxiety can also act as a moral compass, guiding your decisions and behaviour by encouraging you to reconsider or think more carefully.
Anxiety as a Paralyzer
When anxiety is too intense or persists for too long, it can interfere with your ability to function. Instead of motivating you to act, it can cause you to freeze or avoid situations altogether.
This paralyzing effect can manifest in various ways. You might find yourself avoiding social situations because you’re afraid of being judged or embarrassed.
Or, you might procrastinate on important tasks because the thought of failure is too overwhelming. In these cases, anxiety isn’t helping you—it’s holding you back.
Finding Balance: Managing Anxiety’s Dual Role
The key to managing anxiety lies in recognizing when it’s acting as a protector and when it’s becoming a paralyzer.
By understanding this distinction, you can begin to take control of your anxiety rather than letting it control you.
Here are some strategies to help you find that balance:
Awareness and Recognition: The first step in managing anxiety is to become aware of when it’s happening. Pay attention to your body’s signals—like a racing heart or tense muscles—and your thoughts.
Are they helping you prepare for something important, or are they keeping you stuck? Recognizing the difference is crucial.
Challenge Negative Thoughts: When anxiety starts to paralyze you, it’s often because your mind is filled with negative, unrealistic thoughts. Challenge these thoughts by asking yourself if they’re truly accurate.
For example, if you’re anxious about a social event, you might think, “Everyone will judge me.” Ask yourself, “Is that really true?” and try to replace it with a more balanced thought like, “I’ve handled social situations before, and I can do it again.”
Use Mindfulness to Stay Grounded: Mindfulness means staying focused on the present moment without judging your thoughts. Try deep breathing, muscle relaxation, or grounding exercises like the “5-4-3-2-1” method, where you notice five things you see, four things you can touch, three things you hear, two things you smell, and one thing you taste.
Create a Routine: Having a daily routine can make you feel more in control. Try to stick to regular sleep patterns, eat well, and include activities you enjoy that help you relax.
Physical Activity: Exercise is a great way to reduce anxiety. It boosts your mood naturally, so consider adding activities like walking, yoga, or dancing to your routine.
Take Action: Anxiety can often be reduced by taking small, manageable steps toward the thing that’s causing it. If you’re anxious about a big project, break it down into smaller tasks and tackle them one at a time. Action creates momentum, which can help alleviate the paralysis anxiety causes.
Seek Support: Sometimes, anxiety can feel too overwhelming to manage on your own. Don’t hesitate to reach out to friends, family, or a professional for support. Talking about your anxiety can help relieve some of its burden and provide you with new perspectives and coping strategies.
So, is anxiety a friend or foe?
Anxiety plays a complex role in our lives, acting as both protector and potential paralyzer. By understanding its dual nature and employing effective management strategies, we can harness anxiety’s protective aspects while minimizing its paralyzing effects. Remember to be kind to yourself in this process – with time and the right tools, you can learn to navigate anxiety more effectively.
If you’re struggling with anxiety and need some support, reach out to us at Brentwood Counselling Centre and we’ll help you turn anxiety from foe to friend.
