In today’s world, we constantly face probabilistic dangers—threats that may or may not happen. For example, terrorist attacks or economic downturns can create a state of perpetual anxiety. Unfortunately, our brains are wired to keep the fear response active until all danger has completely vanished, which is seldom the case. This heightened state can lead to an overactive nervous system. But instead of relying on medications, there are effective, natural ways to help manage anxiety and tune up your nervous system.
Understanding Peak Performance
Peak performance means getting our biology to work for us, not against us. It involves understanding the underlying systems that govern motivation, learning, creativity, and flow.
The Power of Gratitude
One of the most effective tools for anxiety management is gratitude. Research shows that regularly expressing gratitude can significantly impact our mental state. I recommend writing down ten things you’re grateful for and repeating each one three times. This practice shifts your focus from negative experiences to positive ones, which opens the door for more novel experiences to enter your life. Gratitude can serve as a flow trigger, enhancing your overall emotional state.
Mindfulness Matters
Another powerful technique is mindfulness. Just 11 minutes of mindfulness practice each day can calm your nervous system and reduce emotional reactivity. A simple focus on your breath can ground you and help quiet the noise in your mind.
The Role of Exercise
Exercise is another fantastic way to boost your mental health. Aim for 20 to 40 minutes of activity to help reset your nervous system. When you exercise, push yourself until that inner voice quiets and your lungs feel invigorated. This happens due to a global release of nitric oxide, which flushes stress hormones from your system and brings your body back to a baseline state.
Cognitive Literacy and Nature
Understanding your brain and body’s workings is crucial for peak performance, a concept I refer to as cognitive literacy. Many of us experience anxiety and depression in our daily lives. Interestingly, a 20-minute walk in nature can outperform many antidepressants. Exposure to nature not only boosts serotonin, the calming chemical, but also provides a rush of dopamine from the novelty of your surroundings. So, take that walk and enjoy the benefits of natural therapy instead of reaching for medications.
Flow: The Most Addictive Experience
On a deeper level, our brains have a natural ability to produce a cocktail of neurochemicals when we experience flow—the state where we feel our best and perform at our peak. This cocktail includes dopamine, norepinephrine, anandamide, endorphins, and serotonin. Imagine the euphoric feeling of mixing several pleasure-inducing drugs; that’s what flow feels like, and it’s entirely natural!
We all possess untapped potential, and one of the biggest lessons from my 30 years of studying peak performance is that we’re hardwired for flow. This state amplifies our capabilities and reveals the extraordinary possibilities within us.
So, the next time you feel overwhelmed by anxiety, consider reaching for gratitude, mindfulness, exercise, and the rejuvenating power of nature instead of medications.
Explore More: For additional tips on managing anxiety and enhancing your mental well-being, visit medicaltimes.io.