Living with Anxiety: Effective Strategies for Managing Symptoms

Anxiety can be a challenging condition to manage, but there are several evidence-based approaches that have helped countless individuals regain control of their lives. In this article, we will explore two therapeutic techniques—Morita Therapy and Emotional Freedom Technique (EFT)—as well as the role of medication in treating anxiety. These methods offer different pathways to healing and are designed to address both the psychological and physiological aspects of anxiety.

Morita Therapy: Embracing Life as It Is

Morita Therapy was developed by Dr. Shoma Morita and is particularly effective for individuals with neurotic personality traits. These traits often include being introverted, highly self-aware, intellectual, sensitive, and prone to worry. People with these characteristics may also be perfectionists, idealistic, ambitious, and resistant to accepting the status quo. They often experience a strong desire for life and an intense fear of death, coupled with excessive concern about their health and rigid thinking patterns.

The Role of Mental Interaction in Anxiety

One of the key concepts in Morita Therapy is the idea of "mental interaction," which describes a cycle where a person becomes overly focused on an uncomfortable feeling. This heightened attention intensifies the sensation, which in turn increases the person's focus and resistance, creating a self-reinforcing loop. Over time, this cycle can lead to increased sensitivity, emotional distress, and even physical symptoms due to autonomic nervous system dysfunction.

This process can become deeply ingrained, forming a habitual pattern of behavior that reinforces anxiety symptoms. Breaking this cycle is essential for recovery and emotional well-being.

The Core Principle: Acceptance and Action

The guiding principle of Morita Therapy is "accept things as they are, and do what needs to be done." This means embracing your emotions without trying to suppress or control them. Rather than resisting anxiety or trying to eliminate it, individuals are encouraged to acknowledge their feelings and continue engaging in meaningful activities.

By accepting symptoms like anxiety, discomfort, and fear without judgment, individuals can begin to detach from the struggle and reduce the internal conflict that often exacerbates symptoms. This acceptance helps shift the focus from trying to eliminate symptoms to living a full and purposeful life.

Living with Symptoms, Not Fighting Them

Morita Therapy does not aim to eliminate symptoms directly. Instead, it encourages individuals to stop obsessing over symptom relief and instead redirect their energy toward personal growth and lifestyle adjustments. It's about learning to live with anxiety while still pursuing your goals and values.

The therapy emphasizes the importance of focusing on the present rather than dwelling on the past. By engaging in real-life experiences and adjusting your behavior accordingly, you can gain new insights and gradually reduce the negative influence of neurotic tendencies. The ultimate goal is to harness the positive energy of your "desire to live" and transform it into constructive action.

Emotional Freedom Technique (EFT): Rewiring the Brain's Response

When faced with stress, the human body activates the fight-or-flight response, a survival mechanism that has been crucial throughout evolution. This response is triggered in the amygdala, the brain's emotional center, which sends out an alarm when it detects a threat. This alarm leads to a cascade of physical reactions, including increased heart rate and muscle tension.

EFT, also known as tapping therapy, helps interrupt this alarm system by combining verbal expression with physical stimulation. By tapping on specific meridian points on the body while talking through a problem, individuals can calm the amygdala and shift the body from a state of danger to one of safety.

Reprogramming the Brain for Calm

In addition to calming the amygdala, EFT also influences the hippocampus, the part of the brain responsible for memory and learning. This allows the brain to reprocess traumatic or stressful memories, replacing fear-based responses with more balanced, safe associations. As a result, future encounters with similar stressors no longer trigger the same intense emotional reactions.

By silencing the brain's alarm system and retraining the limbic system, EFT enables individuals to release the emotional burden of anxiety and fear. This process allows for greater emotional freedom and resilience in the face of future challenges.

The 8-Step EFT Process

Here's a step-by-step guide to applying EFT effectively:

1. Identify your "Top Stress Event" – Pinpoint the most troubling source of anxiety. For example: "Every time I try to fall asleep, my heart starts racing."
2. Rate the intensity – On a scale from 0 to 10, how intense is your emotional discomfort? For instance, rate it as a 9.
3. Create a setup statement – Frame your issue in a way that affirms self-acceptance: "Even though I feel my heart racing when I try to sleep, I deeply and completely accept myself."
4. Tap on the karate chop point – Use the fleshy part of your hand (karate chop point) and tap while repeating your setup statement three times.
5. Tap on eight key body points – While repeating a shortened version of your statement (e.g., "heart racing at bedtime"), tap on the following points: inner eye, outer eye, under the eye, under the nose, chin, collarbone, underarm, and top of the head.
6. Breathe deeply and reflect – After completing the tapping sequence, take a deep breath and notice any changes in your body or emotional state.
7. Re-rate your stress level – After one round, reassess your anxiety on the 0–10 scale. It may now feel like an 8 instead of a 9.
8. Repeat the process – Continue for 5 to 10 rounds, staying focused on your goal until the anxiety begins to subside.

With consistent practice, EFT can significantly reduce anxiety symptoms and help you regain emotional control.

Medication: A Medical Approach to Anxiety

While therapy and self-help techniques are powerful tools, some individuals may benefit from pharmacological support. It is essential to consult with a licensed healthcare provider to determine the most appropriate medication for your specific needs.

First-Line Medications

Several modern antidepressants are commonly prescribed for anxiety disorders. Selective Serotonin Reuptake Inhibitors (SSRIs) such as escitalopram, paroxetine, and sertraline are widely used due to their effectiveness and safety profile for long-term use. Similarly, Serotonin-Norepinephrine Reuptake Inhibitors (SNRIs) like duloxetine and serotonin partial agonists such as buspirone and tandospirone are also effective options.

Anticonvulsants like pregabalin are sometimes used off-label for anxiety and have shown promising results, especially in generalized anxiety disorder (GAD).

Alternative and Short-Term Options

Although benzodiazepines (e.g., alprazolam, diazepam, lorazepam), tricyclic antidepressants (TCAs) such as imipramine and amitriptyline, and quetiapine XR can effectively reduce anxiety symptoms, they are generally not recommended as first-line treatments due to concerns about dependency, tolerance, and long-term safety. However, they may be used for short-term relief or in clinical trials under close supervision.

Important Considerations

While this article provides an overview of common anxiety treatments, it is not exhaustive. Each person's experience with anxiety is unique, and what works for one person may not work for another. If you find that a particular method isn't yielding results, it may not be due to the technique itself but rather how it was applied or understood. In such cases, seeking guidance from a qualified mental health professional is highly recommended.

Remember, healing is a journey, and finding the right approach may take time, patience, and support. With the right tools and mindset, it's entirely possible to live a life free from the grip of anxiety.