The Battle for Inner Freedom: How to Overcome Chronic Worrying and The Anxious Mind
“Worry is a misuse of the imagination.”
Dan Zadra
Anxiety is a common experience, affecting millions worldwide, but its still often misunderstood. The complexity of anxiety stems from a combination of genetic, environmental, and psychological factors, all of which can trigger an over-active mind and the brain’s fight-or-flight response. While it’s a natural response to stress, excessive anxiety can hinder daily functioning and overall well-being. In this post we'll explore several approaches to manage and overcome anxiety so you can thrive.
The Biological Roots of Anxiety
According to the American Psychological Association, anxiety is “an emotion characterized by feelings of tension, worried thoughts, and physical changes.”
Anxiety is not just a psychological phenomenon; it is deeply rooted in brain chemistry and genetics. Certain imbalances or dysfunctions in neurotransmitters—specifically serotonin, norepinephrine, and GABA (gamma-aminobutyric acid)—can make it difficult for the brain to regulate stress. Over time, this chemical imbalance can lead to persistent feelings of anxiety.
Moreover, genetic predisposition plays a role. If anxiety runs in your family, you may be more prone to developing it. Additionally, past traumatic experiences and environmental stressors can exacerbate feelings of anxiety, creating a cycle that is hard to break.
You may overthink because of your childhood. Perhaps you..
Didn't grow up in an emotionally or physical safe environment
Had to take on adult responsibilities too early
Got repremanded no matter how hard you tried
Were judged for making mistakes
Had to figure out everything no your own
Were made to feel that you weren't good enough
When faced with perceived threats or stressors, the body releases stress hormones like adrenaline and cortisol to prepare the body for action. These hormones cause increased heart rate, rapid breathing, and heightened alertness. While these responses are vital in life-threatening situations, chronic or persistent anxiety can harm one’s mental and physical health.
"You will be free once you realize the cage is made of thoughts"
Sagar Singh
Recognizing High-Functioning Anxiety
Throughout our lives we may tell ourselves, or others may tell us, that we're simply
"perfectionists"
"detail-oriented"
"meticulous"
"particular"
"type A"
"control freaks"
"planners"
However these are all sugar-coated, socially acceptable names for high-functioning anxiety.
Individuals with high-functioning anxiety often appear successful and composed. We may not have the problems that other neurodiverse people have because we're able to successfuly maintain jobs, relationships, and daily responsibilities. But the reality is that underneath, we are struggling.
We can mask our struggles by appearing calm and composed, or overly confident or positive
The social perks of high-functioning anxiety are many.
High productivity and efficiency.
Motivation and proactive behavior.
Reliability and a strong work ethic.
These traits may benefit the individual professionally and socially, but they come at a cost. Behind this outward success, individuals often battle negative self-talk, overthinking, and a fear of failure. Left unaddressed, this can lead to burnout, chronic stress, and even physical illness.
"When I see an anxious person I ask myself, "What do they want? For it a person wasn't wanting something out of their own control, why would they be stricken with anxiety"
Epictetus
Recognizing Anxiety Patterns
One of the first steps in overcoming anxiety is recognizing your anxious patterns and habits. These behaviors can be subtle and often masked as positive traits like:
Perfectionism – striving for extreme organization or control, persistent effort and pursuit
People-pleasing – prioritizing others’ needs over your own.
Procrastination – delaying tasks due to fear of failure or inadequacy.
Over-preparing – obsessively planning for every scenario or timeline to maintain control or predictability (ie obsessive punctuality, strong work ethic)
It takes honest self-reflection to identify these behaviors for what they are—anxiety—and not just basic personality traits. YOU are not your anxiety.
"You are afraid of surrender because you dont want to lose control. But you never had control, all you had was anxiety"
Elizabeth Gilbert
The Energy of Anxiety
The vibration of anxiety is heightened, chaotic energy. Anxiety vibrates at a frequency of tension, restlessness, overstimulation and unease, reflecting an inner turbulence that disrupts emotional and mental balance. It’s as though the body and mind are caught in a continuous loop of hyperactivity, with nervous energy surging through, making it difficult to settle or find peace. When the "fight or flight" response is activated we are kept in a state of alertness or fear.
The Anxious Neurodivergent
For neurodivergent individuals with autism or ADHD, anxiety is not something that can be switched off. It is part of the mental model at the chemical level.
Anxiety can present unique challenges due to differences in processing sensory information - including our emotions and social cues. We may experience heightened sensitivity to stimuli, making everyday situations more overwhelming and anxiety-inducing. Unexpected changes or sensory overload can quickly trigger anxiety.
"No one is the boss of you except for you. Once you realize no one else can vibrate for you then you begin to feel free no matter what is going on. If you will release all concern about how others feel about you and focus only on how you feel about them you will unearth your core understanding of who you are and discover what true freedom really is."
Abraham Hicks
Freedom Through Control
Anxiety often stems from a lack of control or the perception of being at the mercy of external forces. The notion that "there is no freedom without control" is highly relevant in this context. Freedom comes when we have the ability to manage one's thoughts, emotions, and reactions to stressors. When someone masters this control they are no longer at the mercy of their automatic reactions or their "free mind" running wild.
True freedom from anxiety comes through gaining control over the mind, allowing a person to break free from the cycles of worry and fear. Just as light has no meaning without darkness, overcoming anxiety requires confronting the darker aspects of our psyche—our anxious thoughts and fears—through mindful awareness.
By shining light on these shadows, we gain the wisdom to see that these thoughts do not have to control us. This mastery of our emotions is a marker of mental evolution, leading to greater clarity, better decision-making, and a more peaceful life. Mindfulness helps us discern what’s worth worrying about, freeing us from the mindless anxiety that can overwhelm us, and empowering us to respond thoughtfully to life's challenges.
Overthinking vs Underfeeling
When your nervous system is dysregulated and we are disconnected from our bodies, you can find yourself in hyperarousal (overthinking) or hypoarousal (under-feeling)—sometimes even seemingly both at once.
Overthinking happens in fight-or-flight mode, where your mind races to analyze and control everything.
Under-feeling sets in when the freeze response kicks in, leaving you emotionally numb, detached, or disconnected from your body. In this state, avoidance tendencies often develop as a way to cope with the overwhelming thoughts or the inability to feel emotions. You may avoid situations, people, or even your own feelings, leading to further disconnection and stress.
When the nervous system swings between these extremes, dissociation can occur, making it hard to stay grounded or present in the moment. You might feel mentally overwhelmed but emotionally checked out, as your body and mind struggle to stay in sync.
Radical Acceptance
In both life and business, the idea of control is often misleading. The reality is that we have limited influence over most things.
The practice of radical acceptance can be transformative in managing anxiety and worry by helping us acknowledge and embrace difficult emotions and situations without resistance or judgment. Instead of fighting against or trying to control anxiety, radical acceptance encourages us to fully experience and accept our discomfort, recognizing that some things are outside of our control.
This liberating approach reduces the additional stress of wishing things were different and helps us focus on what we can do in the present. By accepting anxiety as part of our current reality, we free ourselves from the cycle of worry, allowing more peace and clarity to emerge.
Our true strength lies in how quickly we adapt and learn from our experiences. Success isn't achieved through flawless planning or controlled execution, but through resilience, adaptability, and the ability to take valuable lessons from every situation.
Through mindfulness, emotional intelligence, and self-awareness, we can navigate the mind’s tendencies toward fear, moving closer to a more evolved state of wisdom and peace. In the end, the mastery of the mind is not about eliminating anxiety entirely but about cultivating the freedom to choose how to respond to it.
"Radical acceptance rests on letting go of the illusion of control and awillingness to notice and accept things as they are right now, without judgement.
Marsha Linehan
Solutions & Remedies for Managing Anxiety
It's common to try to push down our anxiety and numb or suppress it any way we can: food, shopping, screens, stimulants or alcohol. But these choices often leave us suffering even more.
Overcoming anxiety involves breaking free from the cycle of worry and regaining control over your mental state.
The Solution? Start with somatic practices and techniques that support nervous system regulation:
When you bring balance to your nervous system, you reconnect with both your thoughts and emotions, reducing avoidance and leading to a greater sense of being grounded, connected, and not easily overwhelmed.
Here are several effective strategies to manage anxiety and cultivate peace of mind:
Note that everyone's anxiety manifests differently. Some approaches could inadvertently trigger your anxiety even more so its best to expirment to find what works for you.
Ask yourself, is your anxiety doing you any good?
Self-Awareness & Compassion
To break the cycle of anxiety, it's crucial to shift your focus and embrace self-compassion, unconditional self-love and acceptance.
Shift your focus from controlling the uncontrollable to managing your reactions, behaviors, choices and thoughts. This mindset shift can ease your sense of overwhelm.
Embrace imperfection and let go of the need for everything to be “just right.” This helps alleviate pressure, reduce self-judgement and promotes acceptance. Resist the urge and pressure to conform to conventional social expectations and neurotypical norms.
Trust yourself. Regularly remind yourself that you;re capable and don’t need to control everything to succeed. This growing confidence can help cope with the reality that control only provides a false sense of security.
Set realistic goals that provide a sense of direction and purpose, which can reduce anxiety. Breaking tasks into manageable steps and celebrating progress helps reduce the anxiety caused by feeling overwhelmed.
Build systems and structures such as daily routines and sensory breaks to create predictability and comfort and manage general anxiety.
Practice Mindfulness and Meditation
Shifting out of the anxious vibration requires grounding practices that slow down this erratic energy, such as mindfulness, breathwork, or meditation, which help recalibrate the nervous system and restore a sense of calm and harmony.
Mindfulness helps focus on the present moment, reducing the endless loop of anxious thoughts about the future. This shift in awareness can break the cycle of overthinking and provide mental clarity.
Deep breathing exercises, like diaphragmatic breathing or the 4-7-8 method, also reduce anxiety by calming the nervous system. “Deep breathing helps switch off the fight-or-flight response and activates the ‘rest and digest’ system,” says Dr. Andrew Weil.
No matter what happens in life, I’ll be okay. I am cultivating confidence within myself that comes from deep knowing and trust.
Move Your Body
Exercise is a powerful tool for managing anxiety. Physical activities, whether it's jogging, dance or yoga, stimulate the production of endorphins, the body’s natural stress relievers.
You may try to SUPPRESS your anxiety through distraction, downers, or deep slow breaths. But none of these approaches help to MOVE the Yang energy out of your body and regulate the nervous system.
So next time Instead of focusing on ways to escape your anxiety, lean in and focus on how you can work WITH it.
Maybe it would feel good to use your muscles, jump up and down, go for a run, dance or shake. Maybe what you need is to release your emotions with a big cry you’ve been holding in. Try whatever you need to channel the energy away from you.
Maintain a Healthy Lifestyle
Anxiety thrives in environments that lack balance. A healthy diet, adequate sleep, and avoiding stimulants like caffeine and alcohol can significantly improve anxiety levels. Nutrition and lifestyle choices are crucial components in managing anxiety.
Fermented Foods: Such as yogurt, kefir, kimchi, and sauerkraut, which contain probiotics that may support GABA production.
Green Tea: Contains the amino acid L-theanine, which can increase GABA levels.
Bananas: High in magnesium, which supports GABA function.
Tryptophan-Rich Foods: Such as turkey, chicken, eggs, cheese, nuts, and seeds. Tryptophan is an amino acid that the body uses to produce serotonin.
Complex Carbohydrates: Such as whole grains, which can increase tryptophan availability in the brain.
Omega-3 Fatty Acids: Found in fatty fish like salmon and sardines, which can support brain health and serotonin production.
Leverage Supplements & Herbs
Supplements and herbs can help restore the natural balance of neurotransmitters like GABA and serotonin.
Herbs:
Valerian Root: Known for its calming effects and ability to increase GABA levels.
Passionflower: Helps enhance GABA activity and reduce anxiety.
Lemon Balm: Has been shown to increase GABA levels and promote relaxation.
St. John's Wort: Known to help increase serotonin levels.
Saffron: Some studies suggest it can boost serotonin production.
Rhodiola Rosea: May enhance serotonin levels and help with stress adaptation.
Supplements:
GABA : Direct supplementation can help, although its ability to cross the blood-brain barrier is debated.
5-HTP (5-Hydroxytryptophan): A direct precursor to serotonin.
Vitamin B6: Essential for the conversion of tryptophan to serotonin.
Vitamin D: Supports serotonin production, often taken in conjunction with sunlight exposure.
Talk Therapy
There’s no shame in asking for support. Talk therapy, particularly Cognitive Behavioral Therapy (CBT), has been proven to reduce anxiety by helping individuals identify and challenge negative thought patterns. Therapy can provide insight, coping strategies, and emotional support to combat anxiety.
Get Fired Up
Most people don't realize that some types of Anxiety are actually intensifed due to the absence of ANGER. Both anxiety and anger are forms of hyperarousal and an overly stimulated nervous system. However anxiety is a more socially acceptable emotion because it's passive and vulnerable. The emotions of frustration and rage can sometimes be more productive than anxiety because they prompt a greater reaction. Anger actively eliminates threats and barriers to achieving safety, security, connection, or pleasure. This is why anger can lessen anxiety and fear—by removing obstacles, there’s less for anxiety to focus on and root into. However Anger can quickly turn to rage if people keep repressing or suppressing their needs or boundaries. Of course, defaulting to an expression of anger too much can lead to chronic nervous system dysregulation or emotional mismanagement, leading to problems in health and relationships, so it's important to strike a healthy balance.
Build a Support System
Having a strong support network—whether through friends, family, or support groups—helps reduce the emotional burden of anxiety. It’s important to regularly check in with loved ones and seek out professionals for emotional guidance.
There may also be opportunities to advocate for yourself at home or work in order to reduce daily anxiety. Surround yourself with people that are patient and understanding, and create or seek psychologically safe environments where you can be vulnerable and authentic.
Anxiety is everywhere, in all of us.
The anxious parent worried about their children and wanting a world that is always safe.
The frienzied traveler wanting the weather to hold and traffic to part so they can make a flight
The nervous investor wants the market to turn around so their investment will pay off
Wrapping It Up
Anxiety can be a persistent challenge, but it is manageable with the right tools and mindset.
Incorporating practices like mindfulness, therapy, and maintaining a healthy lifestyle can transform your experience with anxiety.. Start implementing these strategies today to break free from the anxious cycle and create a life filled with peace, balance, and self-confidence.
Reducing your anxiety means youcan focus on what really matters to in life… your family, friends, your art, your passions, and of course- YOURSELF.
"If you want useful thoughts, then only think about the things you can control. That automatically eliminates about 99% of your thoughts."
Erin is a certified feng shui consultant, energy healer, wellness coach and holistic growth strategist.
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