People experience anxiety as the pressure and stressors of life trigger stress responses in the body. We tend to think of anxiety as a negative, but the National Institute of Mental Health regards anxiety as a normal reaction to stress, and concludes it can actually be beneficial in some situations. Which is a good thing, because people globally are experiencing anxiety at previously-levels. The current state of the coronavirus pandemic is just one example.
When anxiety becomes chronic or excessive, it can create both emotional and physical problems. The body’s natural stress response is not designed to maintain the energy required to deal with constant anxiety, and subsequently, the immune system begins to break down. Anxiety is further complicated by the fact that you can’t control many of the stressors in your life. And yes, that includes other people.
So how do we control our anxiety during these extremely stressful times? Well, there are several ways, including medications and exercise. Medication may come with unwanted side effects and may ultimately mask, instead of manage, anxiety. In addition, older adults may be more susceptible to these adverse side effects.
Fortunately, people of all ages choose exercise. Aerobic exercise has long been an accepted method of managing stress-related anxiety. Recently, non-aerobic exercise, such as Tai Chi, is gaining headway into mainstream practice. Studies have found Tai Chi and aerobic exercise both result in decreased tension and anxiety, and can even be more effective than cognitive behavioral therapy. However, because Tai Chi includes a mindfulness component, meditation, and focused breathing, patients tend to experience greater benefits than with aerobic exercise.
Tai Chi has global benefits on the body, mind, and spirit, as demonstrated by a growing body of clinical research. Its slow, meditative movements require a high level of concentration, which in turn encourage a profound calm. With regular practice, this calm state becomes part of the practitioner, reducing their anxiety and allowing them to cope in a calm and peaceful manner.
Breathing is a vital component in Tai Chi, but slowing down and paying attention to your breath is not just something your Tai Chi instructor endlessly repeats during class. Focusing on your breath activates several brain regions linked to emotion, attention, and body awareness. Paced breathing also uses neural networks beyond the brain stem, which regulate our response to anxiety.
According to a 2019 study conducted by the Feinstein Institute for Medical Research, breathing affects brain regions more widely than previously thought. Activity in the networks of brain structure suggest that quick breathing may trigger feelings like anxiety, but when study participants tracked their breath, they activated the region of the brain responsible for moment-to-moment awareness.
Breathing, concentration, and meditative movements are the foundations of Tai Chi, so it’s easy to understand why Tai Chi is an effective therapy for anxiety, especially with consistent practice. Exercising your “mental muscle” prevents cyclical, negative thoughts, and allows practitioners to better move on and address stressful situations in a forward-thinking fashion.
Of course, Tai Chi and aerobic exercise can both be used in conjunction with pharmacologic treatments, especially in situations where medications don’t achieve remission or reduction in symptoms.
Practicing at 2-3 times a week is the key to successfully using Tai Chi to combat anxiety. It is not a one-time deal! It is important to make Tai Chi part of your way of life to alleviate and manage the anxiety that has become almost unavoidable.