Expressing gratitude for those things for which we are thankful is an important strategy and beneficial tactic to manage anxiety and overwhelm.
Dr. Darin Davidson partners with Learner+, a CME/CE reflective learning platform for healthcare providers. For the opportunity to reflect on this article and earn CME/CE credits, Launch here. Check out all past articles which are also eligible for reflections and CME/CE credits.
For downloadable, actionable strategies and tactics to leverage biology in the pursuit of health, wellbeing, and sustainable high performance, visit the resource store, Launch here. Chapters are arranged by topic so those of interest can be selected and each are also eligible for reflections and CME/CE credits through Learner+.
A commonly recommended method through which to reduce and manage feelings of anxiety and overwhelm is to express gratitude for those factors which we appreciate. This can be applied across each of the three pathways, specifically internal, external, and relational. The concept is that we take a moment in order to not only identify but experience feelings of gratitude and thankfulness for the factors which we identify. Within the domain of high performance, this is a frequently advocated strategy to incorporate into a daily routine, as well as to use on a situational basis when we experience or anticipate heightened feelings of anxiety or overwhelm.
While these practices are often discussed, the mechanism by which they are effective is less frequently described. By understanding the underlying mechanism through which gratitude and expression of thankfulness can be helpful in reducing feelings of anxiety and overwhelm, we can gain valuable insights. This understanding can then be applied in conjunction with other strategies and tactics to manage many of the other emerging traits related to protective and defensive states.
The identification of elements for which we are thankful and, in particular, the expression and experience of gratitude triggers increased release of oxytocin. Oxytocin is a hormone and neurotransmitter associated with several biological effects, including increased shifts towards anchored and grounded states, reducing activity of the sympathetic nervous system, improving both ventral vagal tone and increasing access to social interaction and engagement. Each of these factors taken together can be understood to improve the strength of our anchored and grounded states at baseline and when used in a more situational context increase nervous system flexibility and encourage shifts in biological state towards anchored and grounded states. The important relationship between oxytocin and autonomic nervous system function will be described in further detail in an upcoming article.
The above understanding of the mechanism through which expressions of gratitude can lead to shifts into anchored and grounded states is important to apply within the Practices of the Healthcare Athlete. The information regarding this process can be utilized to incorporate complementary strategies and tactics to both strengthen anchored and grounded states as well as employ tactics which can accomplish similar shifts in biological state.
It is important to recognize that an emerging property within protective and defensive states includes feelings of anxiety and overwhelm. With this in mind, it can be readily understood how shifting away from these states and back towards anchored and grounded states will inherently result in decreased feelings of anxiety and overwhelm. This emphasizes the importance of developing various tactics which can be utilized to accomplish this shift in biological state when we recognize that we have moved towards protective and defensive states and are noting related increased feelings of anxiety and overwhelm.
It is important to also recognize that the utilization of expressions of gratitude as a method to combat anxiety and overwhelm is primarily effective if there is sufficient anchored and grounded state at the time in which we identify and implement these expressions of gratitude. As has been discussed in previous articles, when we have shifted into protective and defensive states and have lost access to anchored and grounded states, we will experience an associated reduction in prefrontal critical activity and executive functioning. Typically, expression of gratitude requires cognitive control. For this reason, utilization of expressions of gratitude to shift biological state is most effective when there is a degree of anchored and grounded state present.
Once we have become stuck in an anxiety loop, it is important to implement body-based practices, such as breathwork, to shift back towards anchored and grounded states. An initial psychological skill which can then be implemented is the expression of gratitude. With a degree of anchored and grounded state restored, for example through the use of breathwork, gratitude can then become a highly effective tactic to further shift into anchored and grounded states.
The above explanation informs how the mechansim through which expressions of gratitude help to combat anxiety and overwhelm is through the shift in biological state back towards anchored and grounded states. With this understanding in mind, we are able to implement additional practices to accomplish similar shifts in biological state. In particular, it is important to implement both body-based and mind-based practices which are able to shift our biological state towards anchored and grounded states. This is best done in a complementary fashion to optimize the effectiveness of the overall strategy.
It is also recommended that we establish a daily gratitude practice. This involves a predetermined time during the day in which we take a moment to specifically note instances and elements, some of which may have occurred during the day, for which we are grateful and thankful. This practice is particularly beneficial when we can truly feel the sensations of the situation and the related gratitude. By doing this on a regular basis the release of oxytocin noted above will contribute towards further strengthening anchored and grounded states. This helps to leverage our biology, thereby providing significant advantages in our pursuit of health, wellbeing, and sustainable high performance.
It is also useful to consider implementing a gratitude practice when we anticipate that we may be experiencing shifts in biological state towards protective and defensive states on account of upcoming activities or situations we may be encountering. By taking a brief moment to express gratitude, we can experience the biological state shifts described above, thereby reducing the likelihood of shifting into protective and defensive states and preempting the onset of feelings of anxiety and overwhelm. A tactic which has been discussed within the framework of the Practices of the Healthcare Athlete is the utilization of check ins. In essence what is being described is a variation of a check in during which we specifically do this when we are experiencing situations we can expect may lead to shifts into protective and defensive states and implement expressions of gratitude at that time.
The pursuit of sustainable high performance is inherently associated with exposure to high demand situations and big moments which are at higher likelihood of resulting in shifts in biological state towards protective and defensive states. A highly effective strategy to manage our biological states within these scenarios is the utilization of gratitude as described above. It is also important to recognize that these strategies can also be readily implemented in the pursuit of health and wellbeing. The beneficial effects of gratitude on strengthening anchored and grounded states is also an essential element in replenishing physiological and psychological reserves as well as restoring homeostasis. As has been discussed previously, these elements are essential in order to promote health and wellbeing.
A gratitude practice utilized both as a regular routine as well as a specific situational tactic to manage shifts into protective and defensive states is an important contributor towards the pursuit of health, wellbeing, and sustainable high performance. The mechanism underlying this practice informs how other skills, strategies, and tactics within the Practices of the Healthcare Athlete are similarly effective in managing anxiety and overwhelm as well as promoting health, wellbeing, and sustainable high performance.
To learn more, including about biologically complementary coaching for healthcare professionals and others in high demand domains, please visit www.darindavidson.com.
Dr. Darin Davidson partners with Learner+, a CME/CE reflective learning platform for healthcare providers. For the opportunity to reflect on this article and earn CME/CE credits, Launch here. Check out all past articles which are also eligible for reflections and CME/CE credits.
For downloadable, actionable strategies and tactics to leverage biology in the pursuit of health, wellbeing, and sustainable high performance, visit the resource store, Launch here. Chapters are arranged by topic so those of interest can be selected and each are also eligible for reflections and CME/CE credits through Learner+.