If you’re a healthy professional grappling with anxiety or panic attacks, you may have tried medications or are considering them, but you’re seeking natural ways to find relief. The theory of constructed emotion is an approach that offers a fresh, empowering perspective, moving past outdated ideas about the mind to help you take charge of your anxiety.
The Brain as a Predictive Powerhouse
For years, we thought emotions like anxiety arose from a primal “emotional brain” battling a rational one, with hardwired circuits triggering reactions we couldn’t control. This painted us as powerless. The theory of constructed emotion changes that. It shows your brain as a predictive organ, shaping emotions based on your unique past, family, and cultural experiences. Anxiety isn’t built-in—it’s constructed by you.
Your brain’s main role isn’t thinking; it’s running a process called allostasis, keeping your body’s internal systems balanced by predicting and preparing for needs before they arise. Like budgeting for household expenses, your brain forecasts energy demands for situations like navigating a tough meeting or driving in heavy traffic.
Picture yourself driving on Tampa’s crowded freeways, which lately makes you feel kind of nervous. Perhaps your vision feels less sharp, cars seem closer, and traffic moves faster. This situation has gotten progressively worse till now you feel like you’re going to have a panic attack. What is going on???
Based on past experience and the current context you’re in, your brain has decided you need a lot of energy to deal with this situation. So, your heart rate has speeded up, your breathing is fast and shallow. But this isn’t helping you because it’s making you even more nervous. Because, being nervous is the only way you’ve dealt with this in the past, you’re just repeating the same behavior over and over; things are not getting better, they’re getting worse!
From the point of view of the theory of constructed emotion, you have created an instance of nervousness or worse, a panic attack. Based on your predictions of what could happen, like a collision, all of your attention is on that. You’re stuck in a bad rumination and your body is giving you enough energy to run a 6-minute mile! Which makes the rumination worse. Talk about a bad loop!
The good news is that you don’t have to be the victim of this phenomena. You constructed it and you can deconstruct it.
Taking Control: A Natural Approach to Anxiety
You’re not stuck with a rogue “fear circuit.” The theory of constructed emotion puts you in the driver’s seat. By practicing new ways of dealing, you can dismantle anxiety’s hold. Here’s how:
Build Mind-Body Awareness: Notice your thoughts—are they stuck on worst-case scenarios? Check your body—is it tense, your breathing shallow? Awareness is your starting point.
Reframe the Situation: Deconstruct your concept of anxiety, what does it entail, what are the ingredients? How can you reframe it to work for you, rather than against you.
Redirect Attention: Shift your focus from threats to solutions or positive elements, like a podcast, music, or the scenery.
These steps take consistent and frequent practice, while they leverage your brain’s natural adaptability, reducing anxiety’s grip over time. This approach offers a natural path to calm, complementing or even replacing reliance on medication.
Why This Matters for You
As a licensed psychotherapist in Tampa, educated in the latest cognitive science, I specialize in helping professionals like you manage anxiety using the theory of constructed emotion. This framework respects your intelligence and desire for natural solutions, empowering you to handle challenges like rush-hour traffic or workplace stress with confidence.
Ready to overcome anxiety and take control?
Take the first step to conquer anxiety naturally. Reach out to me for tailored strategies to build calm and confidence.
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