Anxiety is an inseparable part of everyone’s life, especially for those living in Israel – and even more so after last night’s events and those yet to come. We all experience it in one form or another, but some people suffer from deeper and more frequent anxiety than others, and may experience irrational worry in response to everyday situations that don’t trigger anxiety in most people. This can manifest as chest pressure, a choking sensation, trembling and sweating, shortness of breath, dizziness, and sometimes tingling around the mouth or in the fingers. These symptoms may indicate, in certain contexts, a panic attack (and in some cases, even a heart attack – so in case of doubt, it’s always best to consult a doctor).
Certain people who develop anxiety disorders may not respond well to common anxiety treatments such as cognitive behavioral therapy or antidepressants. A study published in the journal PNAS (Proceedings of the National Academy of Sciences) shows that recalling a symbol or sound that is unrelated to a panic attack trigger – or searching for such symbols and sounds – can help alleviate the effects of an attack. The reason is that these "safety signals" activate a different network in the brain that promotes calm and reduces fear. According to Paula Odriozola from the Department of Psychology at Yale University, a lead researcher in the study, “Such a safety signal can be a musical piece, a particular person, or even an inanimate object like an animal doll that represents the absence of threat.”
The researchers tested the effects of safety signals on anxiety-provoking triggers in both mice and humans. In one experiment, participants viewed a shape that was associatively linked to a threatening outcome, followed by a threatening shape and a secondary, non-threatening one. Brain scans showed that this exposure activated a unique neural network. From this, the researchers concluded that gradual exposure to the source of fear teaches the brain to respond differently to what was once perceived as a threat – leading to a lower level of associated anxiety.
In addition, exposing the participants to a shape that served as a safety signal further reduced their fear during a panic attack. According to IFLScience, this image mainly activated the anterior hippocampus region in the brain, which responds to threat detection.
The researchers recommended that people who suffer from panic attacks find safety signals to think of or seek out during an attack. This may reduce their response to the threat and potentially prevent future attacks. “Exposure-based therapy relies on fear extinction, and while a ‘safe memory’ is created during therapy, it always competes with the previous memory – the one of the threat,” said Dylan Gee, professor of psychology at Yale and senior author of the study. “This competition forces the treatment to remain cautious of relapse – but a threat memory will never be linked to safety signals.”
The researchers also noted that further studies are needed to better understand how safety signals can help in the long term for both adults and children diagnosed with anxiety disorders.
There Are Other Methods That Can Help
If the safety signals method isn’t working for you yet, there are other things you can do to ease the feeling of anxiety, such as slow breathing, relaxation techniques like mindfulness and meditation, or regular physical activity.
Remind yourself that this is a feeling most people experience at some point in their lives, and that you are definitely not alone in this struggle.
If that doesn’t help either, talk about these feelings with a friend, family member, or a professional and get support and help from them. Psychological treatments such as cognitive behavioral therapy (CBT) can help, as can medication-based treatments. Sometimes psychiatric medication intervention is needed. What not to do? Don’t seek comfort in alcohol, cigarettes, or drugs – it may help for a moment, but in the long run, it will only make things worse.