Controlling Panic and Anxiety through Classical Conditioning
Our fears and anxieties are often rooted in the fundamental principles of classical conditioning, a powerful form of learning where associations are formed between neutral stimuli and emotional responses. This process can be both a source of lasting anxiety and, through understanding and application, a tool for its control.
Classical Conditioning and Its Role in Phobias and Anxiety Disorders
Any form of conditioning underpins the development of any fear we carry. For instance, the fear of falling is the only fear a newborn baby originally experiences, signaling that all other fears are learned through various conditioned responses. This learning can be retrained through consistent effort, emphasizing the pivotal role of classical conditioning in managing such fears and anxieties.
Classical Conditioning in Human Arousal
Anxiety can be learned through classical conditioning, involving a process known as paired association. This means that anxiety symptoms become associated with a neutral stimulus over time, creating a conditioned response that can significantly impact a person's emotional well-being.
Regulating Arousal through the Nervous System
A key aspect of classical conditioning in anxiety and panic management is the regulation of the arousal state via the autonomic nervous system (ANS). The ANS is divided into two parts: the sympathetic nervous system (SNS), which up-regulates the body during stressful situations, and the parasympathetic nervous system (PNS), which down-regulates it.
The SNS, responsible for the "fight or flight" response, is active from birth. However, the PNS, which promotes relaxation, is immature and takes time to develop. This is why infants require caregiver intervention to calm down.
Role of Caregivers in Activating the Parasympathetic Nervous System
Signaling from a caregiver's face, voice, and touch can activate the parasympathetic nervous system in children. Stephen Porges, a brilliant researcher, identified these signals as communicating unconsciously, stimulating the vagus nerve to override stress hormones, slow the heart rate, and produce overall calming effects.
Classical Self-Conditioning and Expectations
With time, children learn to expect comfort from their caregivers when in distress. When hyperaroused, a child anticipates its caregiver's response and uses imagination to activate the PNS. However, if these expectations are not consistently reinforced, panic can result. Proper reinforcement leads to automatic down-regulation, but inconsistent responses from caregivers can perpetuate anxiety.
Impact of Stress Hormones on Anxiety and Panic
The release of stress hormones triggers feelings that demand our attention. This is essential for survival, as it alerts us to potential threats. However, in the absence of automatic down-regulation, these feelings can persist, leading to panic. Parasympathetic nervous system (PNS) activation is crucial to managing these feelings and preventing panic.
Treating Panic: Cognitive Behavioral Therapy and Beyond
Cognitive Behavioral Therapy (CBT) is a common approach to treating panic. However, in the midst of a panic attack, cognitive techniques can be difficult to apply, leading to low effectiveness. Only 17% of panic sufferers treated with CBT become panic-free. Alternative methods are necessary to effectively manage panic.
Leveraging Classical Conditioning for Panic Control
To address these limitations, a double-barrel approach combines methods to inhibit the sympathetic nervous system and activate the parasympathetic nervous system. Clients are taught to link anxiety-provoking moments of flight to oxytocin-producing memories, and to use signals from the faces, voices, and touches of calming individuals for down-regulation.
Research from the University of Arizona has shown that thinking about a romantic partner can lower blood pressure, illustrating the power of these connections. By forming these links, clients can significantly reduce their anxiety in challenging situations, leading to a more controlled and calm response.
Controlling Panic in Everyday Situations
With this knowledge, it is possible to control panic in various everyday situations such as flying, crossing bridges, going through tunnels, MRIs, and high places. My new book, Panic Free: The 10-Day Program to End Panic Anxiety and Claustrophobia, provides a comprehensive plan based on these principles, tapping into Stephen Porges' groundbreaking work.
Understanding and applying the principles of classical conditioning offers a reliable method for managing and even overcoming anxiety and panic disorders. By using these strategies, individuals can reclaim their lives and live with a greater sense of calm and control.