Beyond Panic: Navigating the ups and downs of anxiety and pain
Anxiety is a natural response to stress, triggered by the release of adrenaline in your body.
You need a little bit of anxiety or adrenaline to go about your day, like getting out of bed each morning or going for a walk. But most people think about anxiety when it's related to a specific event or situation such as an exam or interview. Or when you notice the physical effects of an adrenaline surge where you feel might feel ‘butterflies’ or your heart pounding.
Perhaps it might be more helpful to think about anxiety or the release of adrenalin as something that happens in stages to support performance, as illustrated by the Yerkes-Dodson Law, or as I refer to it as the Stress Curve (Figure 1, below).
Figure 1: Stress Curve
Stage 1: Rest Zone
In the Rest Zone, you have no stress at all. It’s essentially where you’re inactive, bored or sleeping. However, you need a certain level or stress or stimulation to get moving. This is known as good stress, and when you begin moving, it takes you to stage 2.
Stage 2: Performance Zone (good stress)
In the Performance Zone, you have the right balance of stimulation or adrenalin to complete the task in front of you. If the task then requires a little more concentration and therefore more adrenalin, this moves you into stage 3.
Stage 3: Stretch Zone
In the Stretch Zone, you have an increased level of adrenalin or anxiety for a short period of time, perhaps to meet a deadline or deliver a presentation. It might even be getting ready to attend your physio session. Depending on the task, it may even feel a little exhilarating in the Stretch Zone.
It’s ok to be in the Stretch Zone for a short period of time.
When you stay in the Stretch Zone for an extended period of time, you’ve’ actually moved into stage 4.
Stage 4: Survival Zone
The Survival Zone is where your body has lots of adrenalin and cortisol being released and it's not particularly helpful anymore. It’s likely to impact on your ability to do things and you’re most likely going to be unproductive in your attempt at completing tasks. You’re may even feel so overwhelmed that you’re debilitated in starting a task or activity or unsure where to begin with something.
Understanding Anxiety and Physical Recovery
While there’s a relationship between anxiety and performance, it’s important to remember the relationship between the body and mind. When thinking about anxiety impacting on physical recovery, there’s a real connection between the body experiencing pain and the mind anticipating pain.
Interestingly, the body responds the same way to actual pain, as it does with anticipatory pain.
Sometimes increased pain increases anxiety, and sometimes anxiety increases pain, so there’s an inter-related relationship. Regardless of how the pain started, whether through injury or illness, everyone experiences a level of anticipatory anxiety or anticipatory pain.
When you worry about pain being present, starting or getting worse, your body begins the flight or fight response and moves straight into the Stretch Zone or even the Survival Zone. That anxious feeling reaffirms to your mind that your worry or worry about the pain is very real.
You therefore anticipate pain returning with exercise or movement and therefore avoid doing things that might bring on the pain. What this means is adrenaline and cortisol begin to pump through your body, giving you that anxious feeling.
Harnessing Your D.O.S.E. of Feel-Good Chemicals
The other difficulty with pain and anxiety, whether you experience anticipatory pain or have actual pain, your body stays in the Survival Zone and never gets a chance to relax and repair (or return to its homeostatic set point).
It also stops you having fun or exercising, which means you’re not getting your D.O.S.E of feel-good chemicals, such as Dopamine, Oxytocin, Serotonin and Endorphins.
While these chemicals make us feel good, they also have a restorative component to help heal your body.
Without your D.O.S.E of feel-good chemicals, your body can stay in the Survival Zone and increase the risk of chronic health concerns.
To combat anxiety and promote healing, focus on activities give you your daily D.O.S.E:
Dopamine: Engage in activities you enjoy.
Oxytocin: Seek social connections and support with friends and family.
Serotonin: Maintain a balanced lifestyle with exercise and sunlight exposure.
Endorphins: Participate in physical activities and hobbies you love.
Conclusion
Understanding the stages of anxiety and its impact on physical recovery and mental wellbeing is crucial for effective stress management and physical recovery. By recognising when anxiety becomes counterproductive and implementing strategies to enhance mood and promote healing, you can regain control over your life and achieve optimal health and performance.