A Scrim of Anxiety
A Scrim of Anxiety
May 2020
In the time of Covid, it is a rare person who doesn’t feel anxious. We wipe down our groceries before we put them away, wash our hands over and over (the cheerful counting songs long silenced), clean the soles of our shoes after we go outside, and keep kids from playing with each other. We fret whether our place of employment will survive the shutdown. The whole world seems covered in a scrim of anxiety
“Scrim?!?” I love words and this one is particularly descriptive for me. Scrim describes a fabric: sometimes a coarse, heavy-duty lining; sometimes a woven or knitted fabric of continuous strands of material; or also an opaque, gauzy fabric back lit as a screen. In the military it was a large camouflage scarf. Scrim could be put over film or television lamps to diffuse the light.
Substitute “anxiety” to describe life during Covid
o Continuous, knotted strands of anxiety
o Fear coarsely lining daily life
o Worries as a backdrop
o Nervousness obscuring the light
o Glaring agitation
o Uneasiness screening out hope
No magic bullet exists to fix either generalized or specific anxiety. Talk therapy, meditation, medications, exercise and other stress reducers have comforted troubled souls. Understanding how the brain works may also help, since knowledge is power.
A simplistic look at the brain’s response to stress:
o Amygdala: the brain’s alarmist. Sets off emotions like anger, fear and sadness. Puts the body on full alert during stress with tight muscles, insomnia and dreadful memories. Excitatory responder.
o Nucleus accumbens: the brain’s addict. The reward circuit. Cravings for sugar, coffee or other favored drugs and addictions are increased during stress.
o Hippocampus: the brain’s memory keeper. Sends information to other parts of the brain. Home of neuroplasticity. Processes the experience and adapts behavior.
These neighbors in the brain communicate in reaction to stress, a kind of emotional Bermuda Triangle where rationale mysteriously disappears. Stress creates a loop in the brain, a circle arising from lack of sleep, poor nutrition or the Covid anxiety scrim. The amygdala might shriek in terror to a pollen-induced sore throat with images of ventilators. Shoulders tense and cortisol rises. Tears flow. PTSD can take control. We crave relief. Enter the nucleus accumbens with whispers of mind-numbing substances. The synapses are alight with collusion.
On a good day the mental hurricane might be eluded by activating the frontal lobe, the thinking part of the brain. This is a skill that can be learned. When feeling overwhelmed, breathe slowly and consciously; ask what anxiety is camouflaging and name the emotions in order to manage them; take a time-out; pray or turn to a soothing mindfulness practice. The help of a therapist may be required. I’m also blessed to have friends and sisters to talk me off the ledge.
When the nucleus accumbens promises respite with a damaging habit, substitute a good addiction. I find distraction in crossword puzzles, reading, or even stress baking. (Stress baking at my house offers the aroma of gluten-free blueberry muffins. See the improvement?) We all have behaviors that take us away from anxiety mode, if we just access them.*
The other player in this brain triumvirate is the hippocampus. It interacts with the amygdala and nucleus accumbens. Within the hippocampus lies the opportunity to create new neurons and affect change.
My best suggestions for supporting the hippocampus and creating a scrim of nutrition will be in my next blog.
*Caveat: Since I’m not a therapist, these are my experiences only.