In an interview with Fox News Digital, Dr. Daniel Amen, a psychiatrist and brain imaging specialist, shared his insights on managing anxiety in a chronically stressed society. The expert emphasized the importance of a stress management program, noting that high cortisol levels from stress can significantly damage the brain and contribute to weight gain. He highlighted diaphragmatic breathing as the easiest and most effective strategy for reducing anxiety.
Diaphragmatic breathing is a deep-breathing technique that involves filling the belly with air and contracting the diaphragm. This method can be practiced in just 15 seconds, with experts suggesting that repeating it four to six times leads to a noticeable relaxation effect. The technique works by triggering an ‘automatic relaxation response,’ which increases parasympathetic tone, signaling the body to ‘calm down’ and reducing the fight-or-flight response.
Amen also discussed the challenges of managing anxiety during panic attacks, advising individuals not to flee from the situation. Instead, he recommended staying in place, breathing deeply, and addressing ‘ANTs,’ or automatic negative thoughts, to regain control. The expert noted that many people tend to believe negative thoughts without questioning their validity, suggesting that simply writing them down and asking, ‘Is that really true?’ can be a powerful tool in managing anxiety.