Anxiety

Welcome back to Growth Meditations!

This week’s issue is all about anxiety: some perspective across time, a potential reframe to get the most out of it, and a tool to help manage your anxiety in less than 3 minutes per day.

At a glance:

• How has anxiety been viewed throughout history?

• Is there a way to channel anxiety for good?

• The 4-7-8 Breath Method to manage anxiety.

ZOOM OUT

How has anxiety been viewed throughout history?

• Ancient Times: In ancient Greece and Rome, anxiety was often viewed through a philosophical and medical lens. Hippocrates and later Galen believed anxiety was linked to an imbalance of bodily fluids, or humors.

• The Dark Ages: During medieval times, religious and supernatural interpretations were more common, with anxiety sometimes seen as a test of faith or a manifestation of demonic possession.

• Renaissance: During the Renaissance, the rebirth of scientific inquiry and humanism shifted some focus back to naturalistic and physiological explanations.

• 18th Century: In the 18th century, anxiety began to be seen more as a medical issue and linked to the nervous system. The term ‘nervousness’ was used.

• 19th Century: The Industrial Revolution brought significant social change. The pace of life increased, and the stresses associated with urbanization and modernity led to new types of nervous disorders. The medical community used terms like ‘neurasthenia’ to describe them.

• Early to Mid 20th Century: New insights into anxiety. Psychoanalysis framed it as a consequence of repressed thoughts and unresolved psychological conflicts, and the rise of behavioral psychology focused on observable behavior and its modification.

• Late 20th Century to Present: Significant shift in understanding due to advances in neuroscience, genetics, and clinical psychology. Anxiety is recognized in various forms (such as generalized anxiety disorder, social anxiety disorder, and panic disorder), and is understood as a multifaceted condition influenced by biological, psychological, and environmental factors. Treatments have also diversified to include medications like SSRIs, cognitive-behavior therapies, and mindfulness practices. Meanwhile, there is a growing recognition and destigmatization of anxiety in society.

BE CENTERED

Is there a way to channel anxiety for good?

While anxiety is a multifaceted condition and everyone is different, I found this perspective from Emma Stone thought-provoking and relatable.

A good reminder that things aren’t always “good” or “bad” — sometimes changing our perspective can unlock new advantages.

Question to consider: Is there something you struggle with that might benefit from a reframed perspective?

FOCUS

The 4-7-8 Breath Method

The basic technique (and how to use it):

• Breathe quietly in through the nose to a count of 4

• Hold the breath for a count of 7

• Forcibly blow air out through the mouth for a count of 8

• Repeat that for 4 breath cycles (when you’re first learning it)

• Eventually go up to 8 breath cycles (but no more than that)

• Do this religiously at least 2x per day

According the Dr. Andrew Weil, “the real effects come after doing this regularly for 4-6 weeks, and they’re really remarkable. This is the most powerful method I’ve found to access the relaxation response.”

Perhaps this is one of the techniques Scottie Scheffler used in his jail cell to keep his heart rate down as he prepared to golf in the PGA Championship last weekend 🤷‍♂️

@tmz

#ScottieScheffler says he used at least some of his time in jail on Friday to prep for the #PGA Championship 😱 Watch his full interview at... See more

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Thanks for reading!

Until next week, keep growing in all directions « 🙂 »

Scott

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